Summertime is a time for enjoying the weather and doing a lot of outdoors acitivities. Summer weather brings out the fast food eater in us all. Starting the day off right is a good way to insure proper diet and good nuturients to start the day with. Smoothies are a good start to start off the hot summer days and quick and easy to make.

There a different smoothies for different people. Some poeples cannot drink cows milk. Some are watching their diet and non-fat milk is what is needed. Then, there is the dietabetic that needs to watch their intake of sugar. Here are some tips before getting into making the smoothie of your choice.

Use 2% or Skim Milk,

Use Nonfat Yogurt,

Add a supplement to the smoothie such as Carnation Instant Breakfast Mix (This is good for people trying to maintain their weight).

Use a Soya Yogurt or Soya Milk for those who cannot use Cows Milk.

Use Goat Milk or Rice Milk.

Use Coconut Milk.

Use 100% Fruit Juices instead of Milk or Yogurt.


You can also use these other tips for cutting down on sugar intake.

Us an Artificial Sweetener.

Use Honey instead of Sugar.

Keep the skin on the fruits of the apples and pears to get the extra fiber into your smoothie.

Add Peanut Butter to add more protein to your smoothie.

To get the better mixture for a smoothie it is best, to use a Banana for thicker smoothies when not using 100% Milk or Yogurt.

Getting off to a good start to your day is with a good break - fast. Choosing the fruits you like is the type of smoothie you make.


Basic Receipe for a Smoothie.


1/2 Cup of your favourite fruit, (i.e: Bananas, Pineapples, Strawberries, Blackberries, Raspberries, Blueberries, Oranges, Apples, Pears, Mangos, Kiwi,).

3/4 Cup of Yogurt.

1 Cup of Milk.

1 Tablespoon Sugar (Optional).


Peel the selected fruit if needed and cut them up into small pieces.

Place all the ingredients into the blender and puree them together until smooth.

Pour contents into a chilled glass and serve with a straw.

Add ice when not using frozen fruit so it is served cold. The type of fruits you use will result in the consistency of your smoothie. Using a banana is recomended for thick and creamy smoothies.


Almond Peanut Smoothie (Great for Muscle Building)


1 Pint Nonfat Vanilla Frozen Yogurt.

1/2 Cup of Almond Milk.

2 Tablespoons of Peanut Butter,

1 Teaspoon Vanilla Extract.


Place all the ingrdients into the blender.

Blend at a low speed until all is well mixed and a smooth shake forms (35 - 40 seconds).

Added treat: 3/4 Cup of Granola Crackers blended in.

Makes 5 Cups (Serving Size: 1 Cup).


All Round Fruit Smoothie


2 Cups Fat-Free Milk,

1 (8 Ounces) Container Vanilla Low-Fat Yogurt,

1/2 Cup thawed pineapple-orage juice concentrate,

2 Cups frozen strawberries,

1 Banana coarsely chopped,


Place all ingredients into the blender and blend until smooth. Serve with a straw.


Coconut Smoothie


1/2 Medium sized pineapple cored and cut into chunks,

1 Banana peeled and chopped,

1 Apple peeled quartered and cored,

150ml / 5fl oz Coconut Milk,

Ice Cubes,


Place the Ice Cubes into blender and crush. Add the remainder of the ingredients and blend until smooth. Garnish with mint leaves (Optional) and Serve


Mango/Ginger Smoothie


2 Cups frozen mango chunks,

1 Cup cubed fresh pineapple,

1 6oz carton plain lowfat yogurt,

1/2 Cup of fat-free milk,

1/4 Cup nonfat dry milk powder,

2 Tablespoons of honey,

1/4 Teaspoon of ground ginger,


Place all ingredients into blender and blend until smooth (35 - 45 seconds). Makes 4 (6 ounce) Servings.


Berry Berry Smoothie


1 Banana,

1/3 (160ml) fresh or frozen berries of your choice,

150ml of Natural yogurt,

2 Cups of fresh or frozen cranberries,


Place ingredients into blender and blend until smooth. Serve with a straw.


The Berry Protein Smoothie


1 Cup (250ml) Cranberry Juice,

1 Cup (250ml) fresh or frozen Blueberries,

2 Eggs,

3 cm of Cucumber,


Place all ingredients into blender except Cranberry Juice. Blend all other ingredients until blended. Then slowly add cranberry juice and smooth in and serve with a straw.


Passionfruit and Cranberry Smoothie


150ml Yogurt,

3 Passion Fruits,

1 Cup (250ml) fresh or frozen cranberries,

1/2 Cup (125ml) Milk,


Place all ingredients into blender and blend until smooth. If fresh or frozen cranberries are not available use cranberry juice. Serve with a straw.


Orange Juice/Smoothie


2 Oranges peeled and cut into chunks,

The Juice of a Large Lemon,

200grams of frozen raspberries,

150ml or 7 fl ozs of Orange Juice,

Crushed Ice to Serve,


Place the fruits into blender and blend. Then add the fruit juices and blend until smooth. Pour into a glasses over crushed ice.


Please note when fresh or frozen fruits is an optional make sure, you thaw the frozen fruits when, using fresh and frozen in the same receipe. This will insure proper blending. When using juices and fruits, 1st blend in the fruits and before the fruits become smooth, add in the fruit juices and then blend till, smooth.

When the heat is on or the appetite is not wanting a hot or full meal smoothies are great substitutes. To turn into healthy milkshakes simply use ice-cream instead of yogurt.


Strawberry Smoothie/Shake


6 Halved Strawberries,

1 Half - 2 Tabspoon Strawberry syrup,

1/2 Teaspoon of Lime juice,

3-4 Ice Cubes,

1 Scoop Vanilla Ice Cream,

Soda Water,

Place all ingredients into blender except Soda Water. Blend until it becomes a creamy froth. Pour into a chilled glass and top it up with the soda water. Stir and serve.