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Tropical Strawberry Smoothie 


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Heart-Friendly Recipe (Click for more information)
Heart-friendly RecipeX
This recipe contains:

Fat:
No more than 15g

Saturated Fat:
No more than 5g

Cholesterol:
No more than 150 mg

Sodium:
No more than 250 mg

Carbohydrates:
No more than 80g

Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
Low-Sodium Recipe (Click for more information)
Low-Sodium RecipeX
This recipe contains:

Sodium:
No more than 200 mg

Diabetes-Friendly Recipe (Click for more information)
Diabetes-friendly RecipeX
This recipe contains:

Fat:
No more than 15g

Saturated Fat:
No more than 5g

Cholesterol:
No more than 300 mg

Sodium:
No more than 1000 mg

Carbohydrates:
No more than 50g

Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
Low-Carb Recipe (Click for more information)
Low-Carb RecipeX
This recipe contains:

Carbohydrates:
No more than 45g Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
High-Calcium Recipe (Click for more information)
High-Calcium RecipeX
This recipe contains:

Calcium:
At least 50 mg
Quick And Easy Recipe (Click for more information)
Quick and Easy RecipeX
This recipe requires 30 minutes or less for complete preparation.

Serves: 4 person(s)

Preparation Time: 5 mins
Cooking Time: 0 mins

Yield: 4 x 1 cup servings

Strawberries, pineapple and pina colada yogurt...cool and refreshing!
Per 1 cup serving: 100 calories and 1 g fat
Per 1 cup, saves: 43 calories and 3 g fat over restaurant smoothies

Ingredients:

Restaurant smoothies are large sized and are frequently made with ice cream, sherbet or frozen yogurt making them more like milk shakes than fruit smoothies. This madeover smoothie replaces the high-calorie, high-fat ice cream and milk with low-fat (unfrozen) yogurt. Replacing sweetened pineapple with fresh or unsweetened canned pineapple lowers the calories and total sugars, making this a healthier smoothie. Note: Although restaurant smoothies are generally very large, for comparison purposes, this traditional smoothie recipe is shown in four 1-cup serving sizes versus the traditional two 2-cup serving sizes.

To learn more about recipe makeovers see CalorieKing's library article "Smart Substitutes: Your Guide to Low-Calorie Cooking Alternatives".

  Recipe Makeover

1 1/2 cup California strawberries, stemmed

1/2 cup fresh, frozen or canned pineapple chunks

1 container (8 oz) low-fat pina colada yogurt

1/2 cup orange juice

1 1/2 cup ice cubes


  Traditional Recipe

1 cup halved strawberries

1/2 cup canned pineapple chunks, light syrup, drained

2 scoops reduced-fat ice cream (5% fat)

1 cup reduced-fat milk (2%)

1 1/2 cup ice cubes


Directions:

In blender container, combine strawberries, pineapple, yogurt and orange juice. Blend until smooth. Gradually add ice cubes with motor running; blend until smooth.

Author:

Recipe and photo provided courtesy of the California Strawberry Commission. © California Strawberry Commission. All rights reserved.
California Strawberry Commission

Recipe Book Notes


 


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NUTRITIONAL INFO 

(Per Serving)
MakeoverTraditional
Calories
100 cals143 cals
Kilojoules
419 kJ599 kJ
Fat
1.0 g3.8 g
Carbohydrates
20.8 g23.0 g
Protein
3.2 g5.0 g
Cholesterol
2.5 mg19.0 mg
Sodium
34 mg70 mg
Saturated Fat
0.5 g2.2 g
Fiber
1.5 g1.0 g
Calcium
103.0 mg170.0 mg
Total Sugars
18.3 g20.0 g
Note: A dash indicates no data is available.