Smoothies for Summer

Smoothies are a great way to add fruits & veggies and enjoy a refreshing treat! Check out these recipes below.

Choco-Banana Smoothie
Ingredients:

1 cup fat-free chocolate milk or low-fat chocolate soy milk
1 ripe banana
1 tablespoon peanut butter
4 to 6 ice cubes

Directions
Combine all the ingredients in a blender or a food processor; blend until smooth.
Tropical Breeze Smoothie

Ingredients
6 ounces passion fruit, guava, or other fruit-flavored fat-free yogurt *
1 Cup of berry fruit, frozen, canned or fresh.
1 small banana
1/3 cup uncooked, rolled oats
2 tsp. grated fresh ginger
1/2 cup pineapple or orange juice
1/2 cup fat-free milk

Directions
1. Put yogurt, berry fruit,  banana, oats and ginger in a blender jar. Add juice and milk.
2. Whirl in the blender for about 30 seconds, or until mixture is smooth.
3. If the smoothie is too thick, add juice or milk to desired consistency.

Cooking Notes
* If using Greek yogurt, you might add more juice or milk. Another option: For less sugars, use plain, fat-free yogurt and sweeten with additional fruit if desired.

Stay cool outside

Don’t let this heat get you down. Find ways to exercise inside if possible. But if you are heading outside to be active during the summer, a few things to keep in mind:

Time of Day. Avoid going out during the hottest part of the day. Plan to go out early in the morning or later at night.

Wear loose, light-colored clothing. The lighter color will help reflect heat, and cotton/dri-fit material will help the evaporation of sweat.

Sunscreen. Protect your skin and keep from getting burned.

Stay hydrated. Before you go out, drink water. Take water with you. Take a drink every 15 minutes, even when you’re not thirsty. Be sure to drink more water when you are done.

Look for shaded trails or pathways.  Do what you can to stay in the shade and out of the sun. Parks are a great place to find grass and trees.

Check the weather.  before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.

Get Wet. It never feels like you’re sweating while you are working out in the pool so choose workouts like swimming, water aerobics classes or running in shallow water.

Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous.

Watermelon “Cake”

Here is a favorite recipe of our Get Healthy team. It is refreshing and cool treat for a hot holiday weekend!

Watermelon Cake

Ingredients:
1 watermelon, seedless, uniformly
shaped
½ container (8 oz.) frozen, non dairy
whipped topping, thawed
1 container (6 oz.) fat-free lemon
yogurt
misc. fruit (strawberries, kiwifruit, and
blueberries) for decoration

Preparation:
In a small bowl, fold together the whipped topping and yogurt.
Cut a 3-inch thick cross-section from the watermelon. Cut between white rind portion and red flesh to remove rind. Lift up the ring of rind and remove. Pat watermelon dry with paper towels and place on flat plate.
Frost the top and side of the watermelon cake with the yogurt mixture. Decorate with fresh fruit. Refrigerate until ready to serve. (Can be refrigerated for several hours or up to overnight.)

Per serving:  87 calories, 1.5 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 10 mg sodium, 19 g total carbohydrates, 1 g protein, 18% vitamin A, 20% vitamin C, 3% calcium, 2% iron.

A recipe from www.fruitsandveggiesmorematters.org