Smoothies are easily modified for fitness training and weight loss, however they can also be simply enjoyed as a healthy beverage. The real challenge when it comes to smoothies is to not make them too high calorie. The work around for the calorie challenge is to reduce the serving size. Most of the smoothies I make give a yield of about 685 ml with a total caloric value of 450 calories or more. I usually plan on four 170.4 (6 oz) servings with a caloric value of about 120 calories depending on the ingredients. Since most smoothies will keep for a day or two in the refrigerator, one smoothie is enough for two breakfast servings for us when combined with other foods like fruit, cheese, or oatmeal.
Chocolate Monkey Smoothie
recipe by: Garden Gnome
500 ml (2 c) Silk original almond milk
5 g (1 tbsp) Fry's premium cocoa powder
31 g (2 tbsp) Kraft smooth peanut butter
144 g (1 large) banana
Place the measured ingredients in blender. Blend until smooth. Serve
Makes 4 - 170.4 ml (6 oz) servings
Nutritional value per serving: 112 calories, 15 g carbohydrates, 3 g protein, 114 mg sodium, 2 g fibre
*The calculated nutritional value is based on the specified ingredient brands used. Other brands can be substituted but may change the nutritional value.