TEN 300 calorie smoothie recipes

Smoothies are a great snack or a quick and easy meal…however sometimes we can pack more calories than we need into our favourite smoothie.

Here are TEN 300 Calorie Smoothie Recipes (Printable PDF) that you can enjoy as part of balanced eating! ~ Thanks to Jennifer Roy for creating them!

Strawberry Banana Booster
Total Calories: 248 (no flaxseed); 306 (including flaxseed)
Ingredients:
• ½ cup orange juice
• ½ cup milk, skim
• 1 banana, fresh or frozen, cut into chunks
• ½ cup strawberries, frozen
• 1 Tbsp ground flaxseed (optional)
• 2‐4 ice cubes
Directions: Add all ingredients to blender. Blend until desired consistency.

Mocha Java
Total Calories: 237
Ingredients:
• ½ cup milk, skim
• ½ cup chocolate milk, 1% M.F.
• 2 tsp instant coffee
• 1 banana, fresh or frozen, cut into chunks
• 2‐4 ice cubes
Directions: Add all ingredients to blender. Blend until desired consistency.

Berry Blast
Total Calories: 269 (plain yogurt); 284 (flavoured yogurt)
Ingredients:
• ¾ cup fat free yogurt, plain or low‐sugar flavour of your choice
• ½ cup milk, skim
• 1 banana, fresh or frozen, cut into chunks
• ½ cup fresh or frozen mixed berries
• 2‐4 ice cubes
Directions: Add all ingredients to blender. Blend until desired consistency.

Peaches & Cream
Total Calories: 258
Ingredients:
• 1 cup peach slices, canned, water packed
• 1 Tbsp honey
• ½ cup cottage cheese, 1% M.F.
• ½ cup milk, skim
• 2‐4 ice cubes
Directions: Add all ingredients to blender. Blend until desired consistency.

Peanut Butter & Banana
Total Calories: 285
Ingredients:
• 1 banana, fresh or frozen, cut into chunks
• 1 Tbsp natural peanut butter
• 1 cup milk, skim
• 2‐4 ice cubes
Directions: Add all ingredients to blender. Blend until desired consistency.

Pumpkin Pie
Total Calories: 251 (maple syrup); 262 (honey)
Ingredients:
• ½ cup pumpkin puree (not pumpkin pie filling)
• ½ cup cottage cheese, 1% M.F.
• ¾ cup milk, skim
• 1 Tbsp maple syrup (or honey)
• 1 ½ tsp pumpkin pie spice (or mix of cinnamon, ginger, all spice, nutmeg)
• 2‐4 ice cubes
Directions: Add all ingredients to blender. Blend until desired consistency.

Tropical Breeze
Total Calories: 298 (plain yogurt); 309 (flavoured yogurt)
Ingredients:
• ½ cup pineapple, canned, juice packed
• 1 banana, fresh or frozen, cut into chunks
• ½ cup low fat yogurt, plain or low‐sugar flavour of your choice
• ½ cup orange juice
• 1 tsp coconut extract (optional)
• 2‐4 ice cubes
Directions: Add all ingredients to blender. Blend until desired consistency.

Blueberry Bomb
Total Calories: 265 (plain yogurt); 280 (flavoured yogurt)
Ingredients:
• ¾ cup low fat yogurt, plain or low‐sugar flavour of your choice
• 1 cup blueberries, fresh or frozen
• ½ cup orange juice
• 2 tsp honey
• 2‐4 ice cubes
Directions: Add all ingredients to blender. Blend until desired consistency.

Mango‐Ginger Smoothie‐ *Great for the whole family
Makes: 4 (6‐ounce) servings (142 calories per serving)
Ingredients
• 2 cups frozen mango chunks
• 1 cup cubed fresh pineapple
• 1 6‐oz. carton plain low fat yogurt
• 1/2 cup fat‐free milk
• 1/4 cup nonfat dry milk powder (optional)
• 2 Tbsp. honey
• 1/4 tsp. ground ginger
Directions: Add all ingredients to blender. Blend until desired consistency. *Adapted from: http://www.recipe.com/mango‐ginger‐smoothie/

Carrot Smoothie* Low in sugar (Diabetic friendly) Makes: 3 (5‐ounce) servings (55 calories, 13 g carbohydrates per serving)
Ingredients
• 1 cup sliced carrots
• 1/2 teaspoon finely shredded orange peel
• 1 cup orange juice
• 1 1/2 cups ice cubes
• Orange peel curls (optional)
Directions
1. In a covered small saucepan, cook carrots in a small amount of boiling water about 15 minutes or
until very tender. Drain well. Cool.
2. Place drained carrots in a blender. Add finely shredded orange peel and orange juice. Cover and
blend until smooth. Add ice cubes; cover and blend until smooth. Pour into glasses. If desired,
garnish with orange peel curls.
*Adapted from: http://www.recipe.com/carrot‐smoothie/

*Caloric values obtained from Health Canada’s Nutrient Values of Some Common Foods

*Resource created by: Jennifer Roy, 3rd year University of Manitoba Human Nutritional Sciences student and Susan Watson, BHNSc, Registered Dietitian.

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About alittlenutrition

Susan is passionate about teaching others how to achieve optimal health and wellness by taking the confusion out of nutrition and promoting fun ways to stay active. Susan has been a certified fitness instructor for over 8 years and enjoys teaching yoga, pilates, and fitball classes at Elite Fitness and Dance. However, her main interest in nutrition has led her in the direction of becoming a registered dietitian. Susan completed her undergrad in Human Nutritional Science at the University of Manitoba and has recently completed her dietetic internship with the Winnipeg Regional Health Authority. Currently she is now combining her fitness skills with her nutrition knowledge and offering comprehensive nutritional and lifestyle coaching. Prior to becoming a dietitian, Susan worked as a sales executive for a variety of paint manufactures for over 10 years. She created innovative sales initiatives and marketing programs for corporate and independent retails stores. Now with her knowledge of nutrition and her business experience, she helps restaurants and food service operations create healthier meals options for their customers. Susan is highly involved in community health promotion, as she has been appointed to sit on the Recreation and Wellness Commission of Niverville and the Chair person for the South Eastman RHA District Health Advisory Council Western division. She is the co-founder of former the Niverville Active Living and she has put on many community health promotion activities such as: * Lose It For Life - Weight loss / Lifestyle Transformation program * Family Fitness Month…Win A Will Contest * Niverville Fair ~ Smoothie Booth * Community Cholesterol Reduction Challenge * Cooking On A Budget * Couch Potato Race She is a member of the College of Dietitians of Manitoba, Dietitians of Canada, Manitoba Fitness Council and the Canadian Obesity Network. In her spare time, Susan enjoys cooking for her family, gardening, photography and being physically active outdoors with her husband and friends.
This entry was posted in Healthly Living, Low Calorie, Smoothies and tagged . Bookmark the permalink.

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