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Celiac Disease Nutrition Guide, 3rd Ed. (Single Copy)

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Tropical Fruit-Yogurt Smoothie Recipe

Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS

Ripe mangoes ready to be made into a smoothie

As a quick breakfast, satisfying snack, or drinkable dessert, a tropical fruit-yogurt smoothie is quick, nourishing and flavorful. Whether made with mango, guava, passion fruit, starfruit, or other fruit from the tropics, smoothies are easy ways to enjoy the flavors of vitamin C-rich  fruit and the calcium-rich goodness of yogurt.  Adding quick oats not only adds thickness, but helps you feel full a bit longer.

Ingredients

6 ounces passion fruit, guava, or other fruit-flavored fat-free yogurt *
1 medium chopped mango**
1 small banana**
1/3 cup uncooked, rolled oats
2 tsp. grated fresh ginger
1/2 cup pineapple or orange juice
1/2 cup fat-free milk

Directions

  1. Put yogurt, mango, banana, oats and ginger in a blender jar. Add juice and milk.
  2. Whirl in the blender for about 30 seconds, or until mixture is smooth.
  3. If the smoothie is too thick, add juice or milk to desired consistency.

Cooking Notes

 * If using Greek yogurt, you might add more juice or milk. Another option: For less sugars, use plain, fat-free yogurt and sweeten with additional fruit if desired.
** Substitute 1 cup of any tropical fruit — or any fresh, frozen, or canned fruit you have on hand.

Nutrition Information

Serves 2

Calories: 290 Calories from fat: 20
Total fat: 2g; Saturated fat: 0.5g; Trans fat: 0g
Cholesterol: 5mg; Sodium 70mg
Total carbohydrate: 62g; Dietary fiber: 4g; Sugars: 43g
Protein 8g