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into two glasses and serve immediately.
     
    Variation
     
    Add 1/4 teaspoon vanilla, 1/8 teaspoon cardamom, 1/8 teaspoon ground cinnamon, 1/8 teaspoon ground ginger and a pinch of cloves to the mixture before blending.
     
    Nutrition Information
     
    Calories: 260
    Total fat: 1.5g
    Saturated fat: 0.5g
    Protein: 4g
    Carbohydrate: 59g
    Cholesterol: 5mg
    Fiber: 3g
    Sodium: 80mg

 
    Cherry Chocolate Frosty
     
    Makes 1 (3/4-cup) serving
     
    Ingredients
     
    1 container (6-ounces) chocolate yogurt
    1/2 cup frozen dark sweet [n dt sizecherries
    1/8 to 1/4 teaspoon almond extract
     
    Directions
     
    Combine the yogurt, cherries and almond extract in a blender and blend for about 30 seconds, or until smooth.
     
    Pour into a serving glass and serve immediately.
     
    Nutrition Information
     
    Calories: 210
    Total fat: 4g
    Saturated fat: 2.5g
    Protein: 5g
    Carbohydrate: 37g
    Cholesterol: 10mg
    Fiber: 2g
    Sodium: 105mg

 
    Lemon Melon Crème Smoothie
     
    Makes 3 servings
     
    Ingredients
     
    1/2 of 12-ounce can frozen sugar-free lemonade concentrate, thawed
    3 cups fresh honeydew melon chunks
    2 tablespoons vanilla low-fat yogurt
    Crushed lemon candies (optional)
    Lemon candy fruit slices (optional)
     
    Directions
     
    Pour half of the lemon concentrate into a blender.
     
    Add the honeydew melon, remaining concentrate and yogurt and blend until smooth.
     
    Pour into three glasses, and garnish each with crushed lemon candies and candy fruit slice, if desired.
     
    Nutrition Information
     
    Calories: 160
    Totalfat: 0.5g
    Saturated fat: 0g
    Protein: 1g
    Carbohydrate: 40g
    Cholesterol: 0mg
    Fiber: 1g
    Sodium: 30mg

 
    Everyday Ingredient Smoothies
     
    THE RECIPES
     
    Cherry Vanilla Chilla
    Wow Watermelon Smoothie
    Apple Smoothie
    Island Delight Smoothie
    Cantaloupe Smoothie
    Fruity Smoothie
    Pretty-in-Pink Smoothie
    Cinnamon-Apple Smoothie
    Easy Aloha Smoothie
    Raspberry-Lemon Smoothie
    Light Lemon Strawberry Smoothie
    Peachy Keen Smoothie
    Red Raspberry Smoothie
    Nectarine Cantaloupe Smoothie
    Purple Cow Jumped Over the Moon

 
    Cherry Vanilla Chilla
     

    Makes 2 servings
     
    Ingredients
    2 ice cubes
    3/4 cup plain non-fat yogurt
    3/4 cup frozen cherries
    1/2 cup reduced-fat (2%) milk
    2 teaspoons vanilla
    1-1/2 teaspoons vanilla
    2 fresh cherries (optional)
     
    Directions
     
    Crush the ice in a blender.
     
    Add the remaining ingredients except the fresh cherries and blend until smooth.
     
    Pour into two glasses and garnish with fresh cherries, if desired.
     
    Nutrition Information
     
    Calories: 150
    Total fat: 1.5g
    Saturated fat: 1g
    Protein: 8g
    Carbohydrate: 25g
    Cholesterol: 5mg
    Fiber: 1g
    Sodium: 100mg
     
    Wow Watermelon Smoothie
     

     
    Makes 4 servings
     
    Ingredients
     
    2 tablespoons sugar (optional)
    4-1/2 cups cubed seedless watermelon
    1-1/2 cups strawberry sorbet
    1-1/2 cups ice
    1 banana
    Directions
     
    Place the sugar in a small shallow dish, if desired.
     
    Wet the rims of 4 serving glasses with a damp paper towel then dip the rims into the sugar and place the glasses upright to dry.
     
    Combine the watermelon, sorbet, ice and banana in a blender and blend until smooth.
     
    Pour into the prepared glasses and serve immediately.
     
    Nutrition Information
     
    Calories: 170
    Total fat: 0g
    Saturated fat: 0g
    Protein: 1g
    Carbohydrate: 43g
    Cholesterol: 0mg
    Fiber: 2g
    Sodium: 0mg

 
    Apple Smoothie
     
    Makes 4 servings
     
    Ingredients
     
    3 cups apple cider or apple juice
    1 cup vanilla low-fat yogurt
    1 package (3.4-ounces) instant vanilla pudding mix
    Apple pie spice (optional)
     
    Directions
     
    In a small bowl, combine the apple cider, yogurt and pudding mix. Whisk with a wire whip until smooth and refrigerate for 2 hours before serving.
    wirent>
    Sprinkle with apple pie spice just before serving, if desired.
     
    Nutrition Information
     
    Calories: 220
    Total fat: 1g
    Saturated fat: 0.5g
    Protein: 3g
    Carbohydrate: 51g
    Cholesterol: 5mg
    Fiber: 0g
    Sodium: 230mg

 
    Island