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Welcome to my Sustainable addiction! I am a DIY addict, Wife, Mother and Grandmother.  I enjoy sharing my all natural recipes, cooking, cleaning, personal hygiene items, gardening and all things sustainable. 

Friday, January 3, 2014

Homemade Smoothies

What could be better than a Shake or Smoothie? Seriously! That rich creamy flavor that is sinfully delicious is hard to beat AND it is also hard to work off the calories if you get them from your favorite Restaurant.  So what are we to do? We make our own healthier version. Our homemade version comes in at just 167 delicious calories! Suddenly you are a super hero and your family will be asking for more because they do not know how good for you they really are :) We use fresh fruits & ingredients with no preservatives. Your body uses the nutrition and vitamins ~ they are not just full of empty calories. Did you know that a small Chocolate shake from McDonalds has 580 Calories?  That is a meal and it is packed with fat coming in at 25% of your daily value! Sonic slushies are better on the calories coming in around 172 for the watermelon but that is offset by the sugar 45,800 mg, and Sodium at 27 mg!


These are very easy to make and depending in what kind of mood you are in the flavor options are limitless! 2 of our household favorites are Peaches and Banana. During the winter though when fresh fruit may not be an option where you live, you still have healthy & delicious alternatives like Chocolate, Vanilla or even Orange Cream (made with juice)

Homemade Banana Smoothies

Ice Cubes (I use whole tray)
1/2 Cup plain yogurt (I use homemade, whole milk - recipe HERE)
1/4 Cup Sugar, Honey or sweetener of your choice
2 Bananas ( or peaches, blueberries or fruit of your choice)
1 Tsp 100% Pure Vanilla extract (I use homemade - recipe HERE)
*Optional 2 Tbsp Coconut oil or Ground Flax Seed for added health benefits (I use flax)

  Put ice in blender first and crush it until it resembles snow, turn off. Add the rest of your ingredients and blend together, about 30 seconds. Pour into glasses and enjoy. This makes about 3 - 8 oz glasses.
Calories per 8 oz Serving: 167
See below for the added nutritional value of that delicious homemade version :)

Servings: 3 - 8 oz glasses
2 Bananas medium - 220 Calories 
Nutrients in 1 banana
Vitamin B6 – .5 mg
Manganese – .3 mg
Vitamin C – 9 mg
Potassium – 450 mg
Dietary Fiber – 3g
Protein – 1 g
Magnesium – 34 mg
Folate – 25.0 mcg
Riboflavin – .1 mg
Niacin – .8 mg
Vitamin A – 81 IU
Iron – .3 mg

Yogurt: 75 Calories per 1/2 cup
Vitamin A
6
%
Calcium
30
%
Vitamin D0%
Thiamin
5
%
Niacin
1
%
Vitamin B6
4
%
Phosphorus
23
%
Selenium
8
%
Vitamin C
2
%
Iron
1
%
Vitamin E
0
%
Riboflavin
20
%
Vitamin B12
15
%
Manganese0%
Copper
1
%
Magnesium
7
%
Zinc
10
%
Sugar: 146 Calories
Flaxseed ground: 60 Calories 2 Tbsp


Total Fat  4.50 g  7 %

Saturated Fat 0.50 g  3 %

Potassium  89.00 mg  3 %

Total Carbohydrate  4.00 g 1 %

Dietary Fiber 4.00 g  16 %

Protein  3.00 g  6 %

Phosphorus  65.00 mg 7 %

Vitamin A  0.00 %

Vitamin C 0.00 %

Calcium 2.00 %

Iron  4.00 %





Optional: (omit fruit)
Make it Vanilla - Increase yogurt to 1 cup and add 2 tsp Vanilla extract.
Make it Chocolate - Increase yogurt to 1 cup and add in your chocolate Chocolate syrup (Reipe HERE)
Orange Cream - Add 1 Cup Orange juice or 2 oranges in place of fruit.


What ails you? Thanks to  prevention.com for these below:

Banana Ginger Smoothie -
Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger in this natural remedy drink.
SERVINGS: 2
1 banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger
COMBINE the banana, yogurt, honey, and ginger. Blend until smooth.
NUTRITION (per serving157 cals, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein

Strawberry Kiwi Smoothie-
Stay full and fight disease. This high-fiber drink becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.
SERVINGS: 4
1¼ c cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
5 frozen strawberries
1½ tsp honey
COMBINE the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.
NUTRITION (per serving87 cals, 0.3 g fat, 0 g sat fat, 3.5 mg sodium, 22 g carbs, 16.5 g sugars, 1.5 g fiber, 0.5 g protein