Smoothies-a-go-go

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As the temperature rises, these smoothies make for a deliciously refreshing breakfast or snack on the go.

Berry orange power smoothie

No one will guess that this refreshing smoothie counts as one serving of vegetables, plus three servings of fruit. Makes one 10-oz serving.

½ cup 100 percent orange juice
1 cup fresh baby spinach leaves, lightly packed
1 cup berry mix (strawberries, blueberries, blackberries, raspberries), fresh or frozen
1 tablespoon honey
Optional: 2 tablespoons vanilla protein powder (preferably whey protein)

Place all ingredients in a blender in the order listed. Cover with lid. Start on low speed and then turn to high speed. Blend for 30 seconds or until smooth. Serve immediately.

Peanut butter banana smoothie

This hearty, wholesome smoothie offers a balance of protein, healthy fat and carbs, making it an ideal way to start the day. Makes one 16-oz serving.

1 medium banana, frozen
2 tablespoons natural peanut butter
2 tablespoons chocolate syrup
1 cup low-fat vanilla yogurt
½ cup nonfat milk

Place all ingredients in blender in the order listed. Use more or less milk depending on desired consistency. Cover with lid. Start on low speed and then turn to high speed. Blend for 30 seconds or until smooth. Serve immediately.

Chef Michelle Dudash, RD, CD

As a registered dietitian, chef, and mom to an always-hungry 10-month old, Chef Michelle Dudash, RD, CD loves whipping up quick, healthy and delicious recipes in her kitchen. Michelle appears regularly as a guest on 3TV’s Good Morning Arizona Weekend, ABC’s Sonoran Living, and NBC’s Arizona Midday.

For more of Michelle’s food and nutrition tips, check out her prenatal nutrition blog, follow her on Twitter and become a fan onFacebook.

 

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