Makes 2 (1-cup) servings. Recipe by chef Susan Goss, of New Orleans, is from Cooking Matters.
1 medium banana
1/2 cup ice cubes
1 cup low-fat plain yogurt
1/2 cup 100 percent orange juice
4 frozen strawberries
1/2 tsp. ground cinnamon, optional
1. Peel banana. Place in blender.
2. Add remaining ingredients to the blender. If using cinnamon, add now.
3. Cover and blend until smooth.
Chef’s notes: Use any fresh or frozen fruit, such as peaches, blueberries, raspberries or mangos. Use fruits in season when you can. For a creamier smoothie, use nonfat, soy or 1 percent milk instead of orange juice. Freeze slices of fruits that are about to go bad. Use these in your smoothies. If smoothie is too thick, add water or ice. If smoothie is too thin, add more fruit. If you don’t have a blender, use a fork to mash the fruit. Whisk in the other ingredients. Serve over ice.
Nutritional analysis per serving: 150 calories, 15 calories from fat, 1.5 grams total fat, 1 gram saturated fat, 10 milligrams cholesterol, 65 milligrams sodium, 30 grams total carbohydrate, 2 grams dietary fiber, 19 grams sugar, 6 grams protein.