strawberry soy shake ingredients * 1 1/2 cups sliced or coarsely chopped fresh or frozen strawberries * 1/2 cup light vanilla soy milk * 1/2 cup crushed ice * 1/4 cup light strawberry or vanilla yogurt preparation 1. in blender or small food processor bowl combine all of the ingredients by pulsing until blended. 2. pour into a tall glass add a straw and enjoy. yield: makes 1 shake. nutritional analysis per serving: 146 calories 6. 5 g protein 29 g carbohydrate 1. 7 g fat 0 g saturated fat . 5 g monounsaturated fat 1 g polyunsaturated fat 1 mg cholesterol 5. 3 g fiber 100 mg sodium. calories from fat: 10 percent. omega-3 fatty acids =. 2 gram omega-6 fatty acids =. 6 gram pina colada fro yo cups or pops ingredients * 8 ounces light vanilla nonfat yogurt (low fat can be substituted) * 1/4 cup finely chopped fresh pineapple (canned crushed pineapple in juice drained can be substituted) * 1/4 teaspoon coconut extract * 1/8 teaspoon rum extract (add more if you want a stronger rum flavor) * 1 tablespoon flaked or shredded coconut preparation 1. in a blender or small food processor bowl combine all of the ingredients by pulsing until blended. save the yogurt container if you are making a frozen yogurt cup. 2. spoon or pour the mixture into the empty yogurt cup if you are making a fro yo cup or one or two popsicle molds if you are making popsicles. if you’re making popsicles follow manufacturer directions for adding the tops or sticks. place mold or cup in freezer and freeze about three hours until set. if you leave the cup longer than 3 hours in the freezer it will be to hard to eat immediately with a spoon so just take the cup out and let it thaw slightly on the kitchen counter for about 30 minutes. enjoy! yield: makes 1 serving. nutritional analysis per serving: 157 calories 9 g protein 27 g carbohydrate 1. 8 g fat 1. 5 g saturated fat . 2 g monounsaturated fat . 1 g polyunsaturated fat 4 mg cholesterol 1. 2 g fiber 147 mg sodium. calories from fat: 10 percent. omega-3 fatty acids = 0 gram omega-6 fatty acids =. 1 gram
how can i make lighter smoothies?