Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in yogurt.

"Sure I eat what I advertise. Sure I eat Wheaties for breakfast. A good bowl of Wheaties with bourbon can't be beat."
-Dizzy Dean, Baseball player

The refrigerator light goes on...

A smoothie can make a great breakfast if you're on the run and only have a few seconds. Use a base of non-fat yogurt for a good protein source and a lot of fruit for good carbs and fiber. I like using papaya or mango juice because they gives a good thick texture and are easy on the stomach.

Stick Blender

You can use a traditional blender for soups but a stick blender will make life so much easier for you. Some manufacturers call this an immersion blender because the head of the blender is immersed in whatever you wish to blend. The one caution is to wait for hot recipes, such as soup, to cool a bit before blending.

Place the bottom of the blender against the bottom of the pot or bowl. This actually forms a slight suction and foods will tend to splash less. If I know I am going to use my stick blender, I try to use a pot or bowl with higher sides to reduce any spatter.

This is one of my favorite kitchen tools. The one I have has a lot of attachments, and while the important one is the blender itself, I do use the mini food processor attachment that came with mine almost as much as the blender itself. It is perfect for dressings and spreads, such as pesto, where clean up of a food processor or blender would be a hassle.

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Healthy Strawberry Banana Smoothie

Servings = 1 | Serving size =about 1 1/2 cups

Cooking Time = 15 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16.

This doesn’t keep well.

1/4 cup non-fat yogurt
1 cup fresh strawberries
1/2 cup mango juice
1/2 banana

Place the yogurt, strawberries, mango juice and banana in a blender and blend on high until smooth.

Nutrition Facts

Serving size = about 2 cups

Servings = 1


Amount Per Serving

Calories 234 Calories from Fat 0
  % Daily Value
Total Fat 1g 1%
    Saturated Fat 0g 1%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 32mg 1%
Sodium 103mg 4%
Total Carbohydrates 51g 17%
    Dietary Fiber 5g 20%
    Sugars 40g  
Protein 9g  
Vitamin A 19% Vitamin C 191%
Calcium 29% Iron 7%
Vitamin K 5 mcg Potassium 786 mg
Magnesium 63 mg