Frozen Fruit Smoothies are an Ideal Wholesome Snack The chefs at The Culinary Institute of America have a great way to cool off
during the warm summer months: fresh-made fruit smoothies. Making your own
freshly blended smoothies at home is a great alternative to purchasing
pre-packaged ones, and it's more economical as well.
"You can use any combination of fruits and yogurt to create your own recipes," says CIA Chef Dave Kamen. "The average blender can usually hold enough to make two servings of a smoothie at once, so if you are planning to make more, prepare enough ingredients for the amount you need, then purée them together in several batches."
For a special presentation, smoothies can also be "dressed up" by pouring them into tall hurricane or parfait glasses, or garnishing with fresh fruits. With a little supervision, parents can work with their children to turn fruit smoothies into "cool" frozen treats as well. Pour leftover smoothies into Popsicle molds, freeze them overnight, and you'll have ideal ready-made wholesome snacks.
These recipes are explained and illustrated in The Culinary Institute of America Cookbook (Lebhar-Freidman 2008, $39.95) and the CIA's Breakfast and Brunches cookbook (Lebhar-Freidman 2005, $35). Both are available for purchase at bookstores nationwide or our online store.
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Tropical Fruit Smoothies
Makes 2 servings
For a truly tropical treat, serve these fruit drinks in a tall hurricane glass and garnish each of them with a pineapple spear and a sprinkle of toasted coconut.
- 1 cup diced pineapple
- 1/4 cup diced mango
- 1/4 cup diced papaya
- 1/4 cup peeled and diced kiwi
- 1/2 cup fresh orange juice, divided use
- 1/4 cup coconut milk
- 1/4 cup plain nonfat yogurt, optional
- 1/3 cup ice
- 1 Tbsp sugar, or as needed
- 1/4 tsp vanilla
- 2 pineapple slices for garnish
- Toasted shredded unsweetened coconut for garnish, optional
- In a blender, combine pineapple, mango, papaya, kiwi, and 1/4 cup orange
juice. Purée until smooth. With the machine running, add the remaining orange
juice, coconut milk, yogurt (if using), ice, sugar, and vanilla extract. Blend
the fruit mixture until smooth and thick.
- Serve the smoothies at once in chilled tall glasses garnished with a
pineapple slice and a sprinkled of toasted coconut.
- To Toast Coconut: Swirl the grated coconut in a dry sauté pan over medium-high heat for 2 to 3 minutes, or until golden brown. Immediately pour the toasted coconut into a cool bowl or plate to prevent scorching.
Nutritional information, per serving: 220 calories, 4g protein, 8g fat, 39g carbohydrates, 25mg sodium, 0mg cholesterol, 4g fiber.
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Peach Smoothies
Makes 2 servings
Try other fruit juices instead of peach juice or nectar. Cranberry, mango, apple, or pineapple juices are all good choices.
- 2 ripe peaches, peeled and pit removed
- 1 banana, sliced
- 1 cup peach juice or nectar
- 1/2 cup plain yogurt
- 3 Tbsp honey, or to taste
- 2 peach slices for garnish
- In a blender, combine peaches, banana, peach juice or nectar, yogurt, and
honey. Purée until smooth and thick.
- Serve the smoothies at once in chilled tall glasses garnished with a peach slice.
Nutritional information, per serving: 300 calories, 5g protein, 1g fat, 72g carbohydrates, 55mg sodium, 5mg cholesterol, 4g fiber.
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Cappuccino Smoothies
Makes 2 servings
If you don't have an espresso maker, use triple the amount of coffee you normally use to brew coffee.
- 1 cup espresso, cold
- 1/2 cup coffee ice cream
- 1/4 cup crushed or cracked ice
- 1/3 cup milk
- 1/4 cup heavy cream, whipped
- 1/4 tsp ground cinnamon, or as needed
- Blend the espresso, ice cream, ice, and milk in a blender until smooth. Serve at once in chilled tall glasses garnished with a dollop of whipped cream and a sprinkle of cinnamon.
For A Mocha Cappuccino: Substitute the ice cream with chocolate sorbet and use chocolate milk instead of regular milk. Garnish with whipped cream and cocoa or chocolate shavings.
Nutritional information, per serving: 150 calories, 3g protein, 12g fat, 9g carbohydrates, 55mg sodium, 35mg cholesterol, 0 g fiber.
