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| Make yourself a Tropical Smoothie!!! |
| But what is a Smoothie? |
A smoothie is a delicious, nutritious meal in a cup. A smoothie made with fresh fruits is high in
carbohydrates providing you with a high energy fuel while containing little or no fat.
Combined with other nutrient-packed items like low-fat milk, light yoghurt, & fruit juice,
it is a high powered drink.
Since a typical smoothie contains both fruit and juice, it counts as 2 servings of fruit, plus the
milk & yoghurt give you a serving of high calcium food. What a delicious way to get your daily
requirements!
In the Tropical Smoothie recipe below, I use local fresh fruits and other ingredients
readily found in Singapore. If you want to get really creative, you can add a little boost
like ginseng powder or wheat germ.
Care to try a delicious smoothie? It's a great way to cool off after exercise.
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| Tropical Smoothie - Serves 2 |
| Ingredients |
| 1 tub (150-200 g) |
Low Fat Yoghurt |
| 1 cup |
Hi-Lo Milk |
| ½ cup |
Orange juice* |
| 1 Tbsp. |
Honey |
| 1 cup |
Frozen fruit** |
| 1 ½ cups |
Crushed ice |
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| Method |
- Place all of the ingredients into a blender & blend till smooth.
- Pour into 2 tall glasses, garnish with a pineapple ring.
- Serve immediately.
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*Other fruit juices can be used to give it a different flavour. Try mango, guava, soursop or apple
juice.
**Slice up your favourite fruit like mango, banana, pineapple, guava. Freeze them for at
least 2 hours. Fresh fruit can also be used if you do not have time for this step, but your
smoothie will be more runny.
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| Nutritional Analysis per serving |
212 calories; 3 grams fat, 9 grams protein, 41 grams carbohydrate,
292 mg calcium
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