by Rachel Brougham

Created on: May 16, 2009   Last Updated: August 14, 2010

With so many people rushed for time these days, getting the nutrition you need isn't always so easy. But for those on the go, a smoothie might be the perfect option. Smoothies are filling, full of nutrients, and are the perfect on the go snack or meal replacement. And they're easy to make, just throw all your ingredients into a blender and process until you get the desired consistency. Here are some recipes and tips to help you make the perfect smoothie.

First off, use some protein in your smoothie. Yogurt, tofu, milk, and soy milk are usually used as a base. This gives the smoothie it's creamy texture, and also provides a protein and calcium boost. Juice is also sometimes added to help achieve good consistency. Second, using frozen fruit will help give the smoothie a thick texture. If you don't have frozen fruit on hand, just use a few ice cubes. And finally, don't be scared to try different combinations. Mixing bananas with blueberries, or strawberries with mango can result in some tasty results. If you don't like tofu, try yogurt or milk. You can also throw in some protein powder, oatmeal, nuts, or seeds to help boost the nutrition content. The best part about smoothies is that there is no right or wrong combination.

The following recipes make two servings each.

Banana-Pumpkin Smoothie

1 cup vanilla or plain yogurt

cup canned pumpkin

cup ice cubes

1/3 cup orange juice

tsp. ground cinnamon

pinch of ground nutmeg

1 banana

Combine all ingredients in a blender and process until smooth.

Vanilla-Honey Nut Smoothie

1 cups vanilla yogurt

cup vanilla soy milk

1/3 cup soft silken tofu

1 tbs. peanut butter.

1 tbs. honey

1 tbs. ground flax seed

Combine all ingredients in blender and process until smooth.

Green Tea Berry Smoothie

cup frozen cranberries

cup frozen blueberries

cup frozen blackberries

5 strawberries

1 banana

cup brewed green tea, chilled

cup milk or soy milk

2 tbs. honey

Combine all ingredients and process until smooth.

Very Berry Smoothie

1 cup strawberries

1 cup blueberries

cup blackberries

cup raspberries

1 cup plain or vanilla yogurt

cup milk or soy milk

Combine all ingredients and process until smooth.

Tropical Smoothie

1 cup cubed pineapple

1 cup strawberries

2/3 cup soft tofu, drained

cup vanilla yogurt

1/3 cup orange juice

1 tsp. Sugar

4 ice cubes

dash of nutmeg (optional)

Combine all ingredients in blender and process until smooth. Sprinkle with nutmeg, if desired.

Peach-Berry Smoothie with Walnuts

2 cups frozen sliced peaches

1 cup blackberries or blueberries

1 cup orange juice

1 cup plain or vanilla yogurt or cup soft silken tofu

cup honey

juice of 1 lime

2 tbs. chopped walnuts

Place first 6 ingredients in blender and process until smooth. Top with walnuts.

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