1 cup orange juice
1/2-1 cup grapefruit juice (I just use the juice of one grapefruit)
1 teaspoon lemon or lime juice
1 cup of vanilla yogurt
A few cubes of ice
Put all of these ingredients in the blender and blend until smooth.
Here are some variations I used this morning. I used Orange Pineapple juice (100% juice), and I added frozen vanilla yogurt. I froze my own yogurt, but you can use the frozen yogurt that you get in the store too. Just check to make sure the sugar intake is the same. It usually is. Then you don't have to add the ice cubes. This makes (2) 12 oz. servings.
203 calories per serving
8 g protein
2 g fat (1 g saturated fat)
10 mg cholesterol
34.5 grams of sugar (26 grams natural sugars from juices and yogurt, 8.5 from refined sugar)
2 grams of fiber
255% Vitamin C
35% Vitamin A
14% Vitamin B 1 (thiamin)
3% Vitamin B 5 (pantothenic acid)
A few interesting facts about grapefruit: It is supposed to help lower cholesterol, and help prevent kidney stones. You can read a lot more about grapefruit at http://whfoods.org.
Pineapple Coconut smoothie (alcohol free Pina Coloda)
1 20 oz can of pineapple chunks in its own juice (chilled)
1 cup of light coconut milk (chilled)
1/2 teaspoon of vanilla extract (optional)
a few cubes of ice
Pour ingredients into an electric blender and blend until well mixed and as smooth as you want it. Makes (2) 14 oz servings.
277 calories per serving
1.5 g protein
8 g fat (6 grams saturated fat 30% DV)
0 g cholesterol
36 g sugar (all from juices, fruit, and coconut milk)
3 g dietary fiber
60% Vitamin C
14% Vitamin B1 (thiamin)
10% Vitamin B6 (pyridoxine)
Nearly all the nutrients come from the pineapple. Coconut milk is high in fat most of it being from saturated, the only nutrients it contains are calcium and iron. The coconut milk is only in here for flavor or for a dairy free alternative for your smoothie.
If you would like to avoid the saturate fat you can use low fat milk or yogurt instead of coconut milk. Then you will increase the calcium to 23% and the protein to 12.5 g, the iron will drop to 5%. While Coconut milk has no cholesterol, the saturated fat does contribute to increasing your cholesterol levels so you are probably better off health wise with milk/yogurt if you are not allergic to it. It is always best to use light coconut milk when the recipe calls for coconut milk.
A few interesting facts about pineapple: It has anti-inflammatory and digestive health benefits.
I came up with these nutrition facts on my own with the help of http://www.nutritiondata.com/
and http://whfoods.org/. I'm simply providing this as a guide for myself, and anyone else who cares to trust my math.
Something else to note: This is just the information that scientist have managed to gather so far. Researchers are finding out new health information on regular basis. There may be many more health benefits from your food. This is why it is so important to eat fruits, veggies, whole grains, etc. instead of just relying on a vitamin supplement.