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Healthy BreakfastSmoothiesBrought To You ByHealthyMenuMailer.comEditorsSusanne Myers & Christine SteendahlYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
Table of ContentIntroductionFruity SmoothiesStrawberry-Banana Breakfast SmoothieOrange Splash SmoothieTropical Fruit ShakeBlueberry SmoothieCereal and Bran ShakesFruit Bran Milk ShakeSunny Start SmoothieOatmeal SmoothieFor The Coffee LoverBanana Coffee SmoothieMocha Java SmoothieAll About SoyChocolate Banana Soy SmoothiePeanut Butter Banana Soy SmoothieCoffee Banana Soy SmoothieProtein BlastsBanana Berry Protein ShakeBreakfast Protein SmoothieLow Carb SmoothiesLow-Carb Strawberry SmoothieNon-Dairy Peach SmoothieYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
IntroductionWhy Should I Eat Breakfast?Breakfast is the most important meal of the day. It gives us theenergy to make it through the day and keeps our metabolism high aswell. It’s easy to skip breakfast with everything we have going on inthe morning. After all, we have to walk the dog, get the kids ready forschool, feed the cat, iron the blouse we’re planning on wearing to theoffice etc. Fixing a healthy and nutritious breakfast just doesn’t seemto fit in.How Am I Supposed To Find Time To Cook Breakfast EveryMorning?The solution is a breakfast smoothie. You’ll find quick and easy recipesfor a variety of smoothies in this ebook. The nutritious shakes blendtogether in a matter of minutes. Just pour your favorite breakfastsmoothie in an insulated cup and you have breakfast to go.What About Dinner?Evening can be almost as hectic for many of us. We have the bestintentions to feed our families nutritious meals, but then reality setsin. We spend all day driving the kids around, or are running latebecause of a long meeting at work and before we know it is 6 pm andthere isn’t a green vegetable or lean piece of meat in the fridge.That’s where we come in. Each week we send you 7 healthy andnutritious dinner recipes along with a grocery list. No more reason toorder take-out or a pizza. You will have everything you need to cook ahealthy dinner for your family. Give us a try today atwww.healthymenumailer.comYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
Fruity SmoothiesStrawberry-Banana Breakfast SmoothieOne Serving 1 cup orange juice3 tbsp nonfat dry milk powder1/2 banana; cut into pieces10 fresh strawberries; hulled3 ice cubesCombine all the ingredients in your blender.Blend until thick and frothy.Nutritional Facts Per Serving:Calories209Total Fat0 gramsSaturated Fat0 gramsCholesterol0 milligramsSodium70 milligramsTotal Carbohydrate45 gramsDietary Fiber1 gramsSugars29 gramsProtein7 gramsOrange Splash SmoothieTwo Servings 1 6-ounce can frozen orange juice concentrate1 cup cold water1 cup non-fat milk1/3 cup sugar1 teaspoon vanilla extract10 ice cubesCombine the first five ingredients in a blender; process at high speed. Add ice cubes, a few ata time, blending until smooth.Nutritional Facts Per Serving:Calories190Total Fat0 gramsSaturated Fat0 gramsCholesterol2 milligramsSodium62 milligramsTotal Carbohydrate45 gramsDietary Fiber0 gramsSugars44 gramsProtein4 gramsYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
Tropical Fruit ShakeOne Serving 1/2 mango2 Tablespoon frozen pina coloda mix (non-alcoholic)1/2 banana -- frozen4 strawberries -- frozen6 ice cubes1 and 1/4 cup cold waterCombine all ingredients in a blender and blend until smooth.Nutritional Facts Per Serving:Calories149Total Fat2 gramsSaturated Fat0 gramsCholesterol0 milligramsSodium10 milligramsTotal Carbohydrate30 gramsDietary Fiber1 gramsSugars18 gramsProtein0 gramsBlueberry SmoothieTwo Servings 1112pint fresh blueberries or 2 cups (10 oz.) frozen blueberries -- slightly thawedcup pineapple or orange juicecontainer (8 oz.) lowfat vanilla yogurtteaspoon sugarCombine all ingredients in your blender and blend until smooth.Nutritional Facts Per Serving:Calories175Total Fat2 gramsSaturated Fat1 gramsCholesterol8 milligramsSodium80 milligramsTotal Carbohydrate35 gramsDietary Fiber0 gramsSugars32 gramsProtein6 gramsYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
Cereal and Bran ShakesFruit Bran Milk ShakeOne Serving 2 cups Skim milk1/4 cup All bran cereal1/4 tsp Cinnamon1/2 tsp Vanilla1 Medium apple (sliced)Freeze 1 1/2 cups of the milk in a cube tray overnight. Put the bran, cinnamon, vanilla, andapple into a blender. Add the remaining 1/2 cup of milk. Blend for 20 seconds.Continue blending and slowly, one at a time; add of the frozen milk cubes.Nutritional Facts Per Serving:Calories261Total Fat1 gramsSaturated Fat0 gramsCholesterol10 milligramsSodium320 milligramsTotal Carbohydrate52 gramsDietary Fiber11 gramsSugars22 gramsProtein17 gramsSunny Start SmoothieTwo Servings 1 cup of orange juice2 bananas - cut2 Tablespoons of honey1 orange - peeled and cut1/4 cup of granolaCombine all ingredients in a blender and blend until smooth.Nutritional Facts Per Serving:Calories296Total Fat2 gramsSaturated Fat0 gramsCholesterol0 milligramsSodium30 milligramsTotal Carbohydrate71 gramsDietary Fiber6 gramsSugars27 gramsProtein4 gramsYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
Oatmeal SmoothieOne Serving 1 cup apple juice1 frozen banana3 heaping tablespoons of uncooked oatmeal3 tablespoons of maple syrupadditional frozen fruit if desiredCombine all ingredients in a blender and blend until smooth.Nutritional Facts Per Serving: (Without Additional Fruit)CaloriesTotal FatSaturated FatCholesterolSodiumTotal CarbohydrateDietary FiberSugarsProtein3752 grams0 grams0 milligrams106 milligrams90 grams4 grams43 grams3 gramsYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
For The Coffee LoverBanana Coffee SmoothieTwo Servings 2 small frozen bananas1 and 1/2 cups low fat milk1 (8oz.) container low-fat coffee yogurt1/4 teaspoon ground cinnamonDash nutmegCombine frozen bananas, milk, yogurt, cinnamon, and nutmeg in a blender and blend tillsmooth.Nutritional Facts Per Serving:Calories275Total Fat2 gramsSaturated Fat1 gramsCholesterol11 milligramsSodium174 milligramsTotal Carbohydrate52 gramsDietary Fiber3 gramsSugars25 gramsProtein12 gramsMocha Java SmoothieOne Serving 1 cup vanilla soymilk1 and 1/2 cup ice1/3 cup tofu firm3/4 cup bananas -- sliced/frozen1/4 cup chocolate syrup2 teaspoons instant coffeeIn a blender, combine all ingredients. Blend until smooth.Nutritional Facts Per Serving:Calories229Total Fat1 gramsSaturated Fat0 gramsCholesterol0 milligramsSodium85 milligramsTotal Carbohydrate52 gramsDietary Fiber4 gramsSugars11 gramsProtein3 gramsYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
All About SoyChocolate Banana Soy SmoothieOne Serving 1123cup soy milk (plain or vanilla)medium banana - quarteredtablespoons chocolate syrupice cubesAdd all ingredients to the blender and blend until smooth.Nutritional Facts Per Serving:Calories177Total Fat1 gramsSaturated Fat0 gramsCholesterol0 milligramsSodium85 milligramsTotal Carbohydrate40 gramsDietary Fiber3 gramsSugars11 gramsProtein3 gramsPeanut Butter Banana Soy SmoothieOne Serving 1113cup soy milk (plain or vanilla)medium banana - quarteredtablespoon peanut butterice cubesAdd all ingredients to the blender and blend until smooth.Nutritional Facts Per Serving:CaloriesCalories177Total Fat1 gramsSaturated Fat0 gramsCholesterol0 milligramsSodium85 milligramsTotal Carbohydrate40 gramsDietary Fiber3 gramsSugars11 gramsProtein3 gramsYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
Coffee Banana Soy SmoothieTwo Servings 2 bananas (frozen)1 and 1/2 cups vanilla soy milk1 8-ounce cup of coffee yogurt1/4 teaspoon cinnamonDash ground nutmeg2 or 3 ice cubesCut bananas into chunks. Put all ingredients in the blender and mix until smooth.Nutritional Facts Per Serving:Calories265Total Fat2 gramsSaturated Fat1 gramsCholesterol8 milligramsSodium144 milligramsTotal Carbohydrate54 gramsDietary Fiber3 gramsSugars25 gramsProtein7 gramsYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
Protein BlastsBanana Berry Protein ShakeOne Serving 1 cup of berries (any mix)1/2 banana1/2 soy milk (or any kind of milk)1 scoop any kind of protein powder (or if you don't have protein power add 1 eggwhite)3/4 cup yogurt (your choice what kind)1 cup iceAdd all ingredients to the blender and blend until smooth.Nutritional Facts Per Serving:Calories274Total Fat0 gramsSaturated Fat0 gramsCholesterol4 milligramsSodium170 milligramsTotal Carbohydrate58 gramsDietary Fiber7 gramsSugars18 gramsProtein11 gramsBreakfast Protein SmoothieOne Serving 1 cup of skim milk1 to 2 scoops of vanilla flavored protein powder1 heaping tbs. of cocoa powder1 sliced banana1 tbs. of natural peanut butter3-4 drops of stevia liquid (natural sweetener) if desired4 or 5 ice cubesCombine all ingredients in a blender. Blend until smooth.Nutritional Facts Per Serving:CaloriesTotal FatSaturated FatCholesterolSodiumTotal CarbohydrateDietary FiberSugarsProtein2401 grams0 grams5 milligrams129 milligrams50 grams3 grams23 grams9 gramsYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
Low Carb SmoothiesLow-Carb Strawberry SmoothieOne Serving 1 cup frozen strawberries1/4 cup soft tofu1 cup milk1 teaspoon Splenda1 20-gram scoop of low-carb soy powderPut all ingredients in the blender and mix until smooth.Nutritional Facts Per Serving:Calories155Total Fat0 gramsSaturated Fat0 gramsCholesterol5 milligramsSodium125 milligramsTotal Carbohydrate32 gramsDietary Fiber3 gramsSugars24 gramsProtein10 gramsNon-Dairy Peach SmoothieOne Serving 1/2 frozen peach1/4 cup soft tofu1 cup soy milk1 teaspoon Splenda1 20-gram scoop of low-carb soy powderPut all ingredients in the blender and mix until smooth.Nutritional Facts Per Serving:Calories70Total Fat0 gramsSaturated Fat0 gramsCholesterol0 milligramsSodium85 milligramsTotal Carbohydrate15 gramsDietary Fiber0 gramsSugars11 gramsProtein2 gramsYour Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
What’s Next?We hope you enjoyed the breakfast smoothie recipes in thispublication.Remember these Great Reasons to have Breakfast Daily·····More mentally alert and ready for the dayImprove mood by keeping your blood sugar levels evenBetter cope with stressConsume less calories throughout the rest of the daySet a good example for loved ones and friendsSo set aside a few minutes in the morning and fix a smoothie beforeyou head out the door.We would love to help you plan healthy lunches, dinners and snacks aswell. For more information and to subscribe to our Healthy MenuMailer go to www.healthymenumailer.comSusanne Myers & Christine SteendahlEasily plan healthy lunches, dinners and snacks with help from HealthyMenu Mailer. For more information or to subscribe today, visitwww.healthymenumailer.com.Your Secret Weapon To A Healthy Eating Lifestylewww.healthymenumailer.comCopyright 2005 All Rights Reserved – Forward Me To A Friend!
Low Carb Smoothies Low-Carb Strawberry Smoothie One Serving 1 cup frozen strawberries 1/4 cup soft tofu 1 cup milk 1 teaspoon Splenda 1 20-gram scoop of low-carb soy powder Put all ingredients in the blender and mix until smooth. Nutritional Facts Per Serving: Calories 155 Total Fa
