A Smooth Move

As the heat of summer perseveres, it can be challenging to come up with creative and refreshing mini-meal or snack ideas that are cooling, nutritious and easy to prepare without heating up the kitchen. Smoothies are a great way to dethrone the heat of the season and renew energy levels and can be a great on-the-go pick-me-up at any time of the day.

Smoothies and shakes can be prepared a number of ways; as a quick icy snack or as a nutritious, low-fat meal replacement by adding a couple of doses of one of the good quality protein powders that are swiftly finding their ways to the supermarket aisles these days. Most protein powder mixes are either made from whey protein, soy protein or a combination of both and many are fortified with essential vitamins and minerals that yield a complete meal in a glass when mixed with skim milk, soy milk, nonfat yogurt or water and fresh fruit.

Below are some refreshing summertime fruit smoothie recipes that can be made with or without protein powder, and can be prepared ahead of time and stored in the refrigerator for up to 48 hours for a quick "anytime" meal or mid-day snack. Smoothies are also great for a rush-hour drive breakfast on those fast-paced mornings when a complete breakfast isn't an option.

And remember...with a little ingenuity, there's no limit to the variations of smoothies you can create, so use your imagination and add your favorite fruits to any of these recipes for your own signature creation!

Cantelope Smoothie
1 banana, sliced
1/4 fresh cantelope, seeded and sliced
1/2 cup nonfat yogurt (any flavor)
2 tblpsn. Skim-milk
1 tblspn. orange-juice concentrate
2 tspns. Honey
dash of ground ginger

Combine all ingredients in a blender container; blend until smooth. Store in the refrigerator for up to 48 hours.

Wheat Germ 'n Fruit Smoothie
1 cup nonfat vanilla yogurt
1 cup fresh or frozen peaches, sliced
1 ripe banana, cut into chunks
1 cup fresh strawberries, sliced
1/4 cup powdered wheat germ
1/4 cup orange juice
1 cup ice cubes

In blender container, combine yogurt, peaches, banana, strawberry, wheat germ, 1/4 cup orange juice and ice cubes. Cover and blend about 2 minutes, or until smooth. Serve immediately, poured into tall glasses and garnished with a light sprinkling wheat germ. Can be stored in the refrigerator up to 24 hours.

Tofu Fruit Smoothie
6 oz. soft or silken tofu
1/2 cup fresh or frozen strawberries
1 ripe banana
1/2 cup orange or pineapple juice
2 ice cubes

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