The Fruit Smoothie -
Not Just for Breakfast Anymore

A chilly fruit smoothie is the kind of food everyone associates with California. But they're not just for Californians (or Hawaiians, or Floridians, or others lucky enough to have abundant fresh fruit locally) anymore. They can be found in malls, at stand-alone stalls by Starbucks, even in the frozen food section of average grocery stores. Not to mention on Martha Stewart's TV show.

The fun of smoothies is the free rein to experiment, to 'customize the food creation experience' (also known as playing with your food). As a creature of habit, I played around with ingredients just until I found my favorite combination, then stuck with it.

My Favorite Fruit Smoothie:

• One nice, ripe banana
• A few chunks of frozen mango
• A few frozen organic strawberries
(or fresh, in season)
• Several dollops of plain, nonfat yogurt
• Some not-too-sweet juice, like pomegranate or limeade

Do I measure? No. Every batch comes out a little different, letting me sample and comment as if I had actually been innovative.

I throw all these into a Vita Mix or a regular blender, let them sit to temper a bit, then blend til it's soup. Mmm . . . cool, smooth and sweet like a milkshake, with less of a sugar rush, and ever so much more virtuous. Refreshing in the summer, and a little dose of summer in the depths of winter.

Health and Nutrition Issues

Servings
My version, as described above, serves two. You can also make the whole batch and freeze half, to serve one person twice. Just let it thaw sufficiently to stir all ice crystals in and get the lovely creamy consistency back.

Calories
About 100 per serving, if you use just fruit and non-fat yogurt.

Fat
Zero grams! But considerably higher if you substitute ice cream or a creamier yogurt (really not necessary, if you use a good brand).

Fiber:
About 3 grams per serving. Mostly that's soluble fiber, plus a wee bit of insoluble (you need both for a high-fiber diet ). To work more in, try a spinkle of ground flax seed.

Carbs and Sugar:
Some people are worried about all the sugar in a fruit smoothie, either because of diabetes, the candida diet, or a low-carb diet like Atkins.

Bear in mind the sugars in the yogurt are low, and you are having a half banana, 2-3 strawberries, a few mango chunks, and a splash of juice in one serving. If your diet allows that, you are not only ok but also getting the benefit of the calcium, phyto-nutrients, and fiber. Pairing it with some low-fat protein might make it a healthy breakfast food, even with health concerns to watch. And a half-serving, frozen, would make a nice treat when you crave ice cream.

Is there any protein?
Yes! Fruits and vegetables do have protein; and dairy can be a vegetarian protein source, too. Most Americans get too much protein, not too little; but if you are a vegetarian body builder or other type of athlete, try adding some of your favorite protein powder.

Can you make a vegan fruit smoothie? Yes. With yogurt, the standard version fits well into a lacto vegetarian diet (ie, no meat, but dairy is allowed). In that way, it is like a mango lassi at an Indian restaurant.

To skip the lactose, try a soy substitute. You want it cold and creamy; so soy ice cream may be necessary. That is likely to add more sugar, however; so be aware of issues with candida and diabetes. On the plus side, this version would have no cholestrol.

For something to go with your fruit smoothie, check out the other Vegetarian Breakfast recipes.