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, star fruit 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.
6 ounces passion fruit, guava or other fruit-flavored fat-free yogurt
1 medium chopped mango
1 small banana
⅓ cup uncooked, rolled oats
2 teaspoons fresh ginger, grated
½ cup 100% pineapple or orange juice
½ cup fat-free milk
Before you begin: Wash your hands.
- Put yogurt, mango, banana, oats and ginger in a blender. Add juice and milk.
- Whirl in the blender for about 30 seconds, or until mixture is smooth.
- If the smoothie is too thick, add juice or milk to desired consistency.
- If using Greek yogurt, you might add more juice or milk. Another option: For less added sugars, use plain, fat-free yogurt and sweeten with additional fruit if desired.
- Substitute 1 cup any tropical fruit in place of banana and mango — or any fresh, frozen or canned fruit you have on hand.
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