Create-Your-Own SMOOTHIE Recipe

Blend any combination of these ingredients, along with half a cup of ice. Put frozen ingredients in first—making sure they are smaller than a golf ball so they are completely blended. Next add liquid ingredients, fasten lid and blend on high speed for thirty seconds, or until desired consistency is reached.

Fruit (select two or three)
1 medium peeled orange
1/2 banana
1 cup strawberries (fresh or frozen)
1 cup blueberries (fresh or frozen)
1 cup blackberries (fresh or frozen)
1 cup raspberries (fresh or frozen)
1 cup cubed cantaloupe
1 medium kiwifruit
3/4 cup pineapple
1 cup sliced mango
1 cup cubed papaya
1 medium peach
1 medium nectarine

100% Juice (use a half-cup)
Orange, Grapefruit, Pineapple, Cranberry, Guava, Prune, Tomato, Carrot, Kiwi-strawberry

Protein Supplements (select one)
3/4 cup nonfat, plain yogurt
3/4 cup soy milk
3/4 cup milk
Suggested serving of protein powder

Frozen treats (optional; use a half-cup or more to taste)
Fruit sorbet (strawberry, peach, mango, lime or others)
Fat-free frozen yogurt

Flavorings, fiber, extras (optional; select up to two)
1 tsp. cocoa powder
1 Tbsp. ground flaxseed (grind flaxseed in your coffee grinder)
2 Tbsp. ground nuts, such as almonds or walnuts
1 to 2 Tbsp. wheat or oat bran (add more liquid, as these will thicken your drink)
1/2 tsp. grated rind from an orange, lemon or lime
Dash of vanilla, cinnamon or nutmeg
1 inch piece fresh ginger