From Syllabub in 1796 [see my Dec. article] to Orange Julius Stands in Los Angeles in 1926, what we now call smoothies in 2013 is just a matter of creativity. There are many choices when it comes to a protein or juice drink, but the thing that ties them together is the variety you have to choose from. The common factor in these drinks is that they need an ingredient to hold them together.

There are three types of binders, and each smoothie contains at least one. Typically a dairy product such as milk, buttermilk or yogurt is used. All of these items come in non-fat, low fat and traditional. It is just a matter of preference and what your weight goal is. The second binder is a fruit. Fresh fruit is always best, but frozen, canned or juices can also be used. If watching calories, read the labels for sugar content on canned and frozen products. The third binder is ice.

These drinks work as a great breakfast replacement. Why? Because they help boost your metabolism, which helps you lose weight. A bagel with butter and an 8 ounce glass of orange juice can be over 600 calories. Most of the drinks listed are all less than 300 calories. Think of the progress you will make if losing weight was your New Year’s Resolution.

1) Mocha Delicious

8 oz. skim milk
2 scoops of chocolate soy mix
1 tbsp. instant coffee
1 cup ice

Blend until smooth and frothy. 226 calories

2) Vanilla Orange

8 oz. orange juice
½ cup fat free vanilla yogurt
2 tbsp. egg whites powder
1 tsp. vanilla extract
1 cup ice

Blend until smooth and frothy. 222 calories

3) Strawberry Mango

8 oz. apple juice
1 cup sliced strawberries
1 medium mango
1 cup ice

Blend until smooth and frothy. 296 calories

4) Chocolate Banana

2 scoops of chocolate soy mix
8 oz. skim milk
1 medium banana
½ cup ice

Blend until smooth and frothy. 331 calories

5) Pineapple Tropic

1 6-oz. can pineapple juice
1 tbsp. cream of coconut (Coco lopez, not coconut milk)
1 scoop of vanilla Whey powder
4 oz. ice water
½ cup ice

Blend until smooth and frothy. 225 calories

6) Fruit and Oats

1 cup raspberries (blueberries, peaches or any favorite fruit)
½ cup fat free yogurt
½ cup skim milk
2 tsp. honey
2 tbsp. walnuts
2 tbsp. oat bran
½ cup ice

Blend until smooth and frothy. 319 calories


Note: The smoothies are numbered to correspond with the image at right.