Kendall Reagan Nutrition Center Beverages Get sipping on these healthy drink recipes!

This easy smoothie is a great way to combine lean protein, seasonal fruit, healthful fats, and tasty flavors in one glass! Great for lunch or as a cool dinner on a warm evening.

Serving Size: 1 cup  Yield: 2 servings

Ingredients:

•  1/2 cups spinach, raw
• 1 tablespoon honey
• 1 cup nonfat Greek yogurt
• 1 cup fresh or frozen mango chunks

Directions:

1. Combine all items into blender and blend thoroughly.

Nutrition Information / Amount per serving: Calories 153 Protein 12.9 g, Total fat 0.8 g, Total Carbohydrates 25.9 g, Saturated fat 0.2 g, Dietary Fiber 1.8 g, Cholesterol 5.7 mg, Sodium 59.8 mg

A refreshing, fiber-rich take on a classic juicing recipe.

Serving Size: 2 cups / Yield: 2 servings

Ingredients:

• 3 cups frozen broccoli
• 1 banana
• ¼ cup freshly squeezed lemon juice
• Zest of ½ lemon
• 1 ¾ cup unsweetened apple juice
• 1 thumb ginger, peeled and grated (about 1 tablespoon)

Directions:

• Blend all ingredients in a blender until smooth.
• Serve and enjoy

Nutrition Information / Amount per serving:

• • Calories 240
  • Protein 10 g
  • Total fat 1 g
  • Total Carbohydrates 55 g
  • Saturated fat 0.5 g
  • Dietary Fiber 10 g
  • Cholesterol 0 mg
  • Sodium 40 mg
  • Sugars 33 g
  • Added Sugars 0 g

Make this recipe your own by substituting different types of alternative milks. Add up to 1 tablespoon of wheat germ, chia seeds, or ground flaxseed for additional fiber and protein.

Serving Size: 1 ¾ cup

Yield: 1 serving

Ingredients:

• 1 medium very ripe banana, peeled, chopped and frozen overnight
• 2 tablespoons unsalted peanut butter
• 2 tablespoons unsweetened cocoa powder
• ¾-1 cup milk of choice (less milk for thicker shake)

Directions:

1. Add frozen banana, chocolate powder and peanut butter to a blender.
2. Add milk of choice to the blender.
3. Secure the blender lid and blend ingredients until smooth.
4. Enjoy as a protein shake, dessert or balanced snack!

Nutrition Information / Amount per serving:

• Calories         425
• Protein           20 g
• Total fat         18 g
• Total Carbohydrates      51 g
• Saturated fat         3.5 g
• Dietary Fiber         8.5 g
• Cholesterol           5 mg
• Sodium             106 mg
• Sugars                27 g
• Added Sugars      0

Enjoying a big mug of hot chocolate is one of the best things about cold weather. This 4-ingredient recipe has big cocoa flavor and is lightly sweetened.

This recipe has a video! Watch the Healthier Hot Chocolate Video

Serving Size: 8 ounces     Yield: 1 drink

Ingredients:

• 1 cup milk of choice (almond milk, skim milk, soy milk, etc)
• 1 tablespoon raw cocoa powder
• 1 tablespoon pure maple syrup or honey
• ¼ teaspoon vanilla extract

Directions:

1. Combine all ingredients into a small saucepan and whisk until combined, breaking up any cocoa clumps. Turn heat to high and continue to stir until piping hot, then pour into a mug and serve hot.
2. Top with whipped cream or marshmallows, if desired.

Nutrition Information / Amount per serving:

Calories 106, Protein 2 g, Total fat 4 g, Total Carbohydrates 18 g, Saturated fat 0.5 g, Dietary Fiber 3 g, Cholesterol 0 mg, Sodium 182 mg, Sugars 12 g, Added Sugars 11 g

Make this recipe your own by substituting different types of fruit, yogurt, and alternative milks! Add up to 1 tablespoon of wheat germ, chia seeds, or ground flaxseed for additional fiber and protein.

Serving Size: 1 cup Yield: 4 servings

Ingredients:

• 1 cup frozen or fresh mango chunks
• 1 small orange tangerine, peeled and sliced
• 1 medium banana, peeled and sliced
• 1/3 cup plain Greek yogurt or milk of your choice
• 1 teaspoon honey
• 1 cup ice, optional

Directions:

• Combine all items into blender and blend thoroughly.

Nutrition Information / Amount per serving: Calories 85, Protein 3 g, Total fat 1 g, Total Carbohydrates 20 g, Saturated fat 0.5 g, Dietary Fiber 2 g, Cholesterol 20 mg, Sodium 152 mg