CAPSULE REPORT: There’s no better time than summertime to quench your thirst with a delicious smoothie. Flavorful and healthy stone fruits and berries are at their peak, and smoothies are a perfect way to showcase their bright flavors. Smoothies are creamy, frothy blended drinks made from whole fruit, ice and a variety of other ingredients such as milk, yogurt and fruit juice. Here, we’ve gone further than refreshing: We’ve added nutrition with low-calorie, fat-free, cholesterol-free AllWhites egg whites—a great source of lean protein. Physical trainer Bob Greene developed these super-healthy and refreshing smoothie ideas for AllWhites. Each of the recipes includes up to 1/4 cup of egg whites, which turns a smoothie into a nutritious meal.
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Smoothies first emerged in the U.S. during the hippie movement of the 1960s, when vegetarianism and natural eating rose in popularity. The trend is believed to have originated in California, where a group of locals began making fruit smoothies after trying them in Brazil. The original smoothies consisted simply of fruit, extra fruit juice and ice. By the late 1970s, health food stores nationwide had caught on to the trend and began adding milk to the mix, calling the drink a fruit shake. Milk evolved to yogurt for more protein, and in the 1980s, smoothies married into the fitness and health food trends when supplements, from oats and calcium to ginseng and bee pollen, were added to the mix. This led to the birth of specialty smoothie bars, which remain popular today. Far beyond the original refreshing beverage, today’s smoothies are healthy snack alternatives and meal replacements.
Mango-Peach Smoothie
Juicy, ripe mango and peach pair up in this low-calorie, fat-free tropical treat. Mangos are an excellent source of vitamins A and C. Combine them with potassium-rich fresh peaches and protein-rich egg whites for a nutrient-packed drink that is ready in minutes. Serve this smoothie at your next barbecue with a splash of rum: It’s the perfect partner for a fruity entrée such as Chili Lime Chicken Kebabs. Don’t forget the tiki torches!
Prep Time: 7 Minutes
Makes: One 16-Ounce Serving
Ingredients
2 cups fresh ripe mango, cut up
1 medium to large ripe peach,
pitted and cut up
2/3 cup egg whites
Dash fresh grated nutmeg
Preparation
Combine all ingredients in blender.
Cover and blend on medium speed until smooth.
Serve immediately.
Mango-Peach Smoothie.
Raspberry Peach Lemonade Smoothie
Bursting with summertime flavors, a Raspberry Peach Lemonade Smoothie combines creamy peach yogurt and luscious raspberries for a refreshing drink. The raspberries provide numerous health benefits with their high levels of vitamin C, potassium and fiber. Partner a glass of this yogurty smoothie with a bowl of Holly’s Gourmet Oatmeal, a Nibble Top Pick, for a quick and healthful breakfast.
Prep Time: 5 Minutes
Makes: One 16-Ounce Serving
Ingredients
1/2
cup refrigerated lemonade
1 cup fresh raspberries
1 container (6 ounces) non-fat
peach yogurt
1/3 cup egg whites
Preparation
Combine all ingredients in blender.
Cover and blend on medium speed until smooth.
Serve immediately.
Tip: For a slushier smoothie, blend in 1/2 cup ice.
