Banana and blueberry smoothie Serving Size Serves 1 Ingredients 125 ml (1 cup) low-fat milk or soy milk 1 small banana 80 g (1/2 cup) frozen or fresh blueberries 2 tablespoons vanilla protein powder Ice (optional) Instructions Combine all the ingredients in a blender. Blend until smooth and creamy. Serve immediately. Healthy smoothie tips For a colder, thicker, yummier smoothie than normal, freeze some of your fruit first before blending. You can reduce the fat by substituting whole milk for skim milk or use a low-fat soy milk, and for an extra hit of protein add 2 tablespoons of your favorite vanilla protein powder. You can add extra fiber by adding a teaspoon of psyllium, You can add extra essential fatty acids by adding a teaspoon of linseed (flaxseed oil) You can add low-fat plain yoghurt with live cultures that are good for the tummy. Protein powder is available in the supermarket or health food stores. A few scoops adds a good protein boost to breakfast smoothies. Make sure to choose a vanilla or neutral based powder low in sugar and fat. The protein will fill you up and keep you in power mode for the whole morning. Psyllium is a soluble fiber available in supermarkets and health food stores. 1 tsp is all you need in a smoothie and make sure to drink plenty of water throughout the day if increasing fiber intake. By Teresa Cutter < the healthy chef © 2006		RECIPES Apple and cinnamon fruit crumble Apple blueberry muffins Banana and blueberry smoothie Banana and blueberry stuffed toast Buckwheat pancakes with banana and blueberries Chicken and Pineapple coleslaw with coconut lime dressing Chicken burgers with macadamia nut and lemon Chocolate cherry brownies Chunky Minestrone Delicious and healthy apple and oatmeal muffins Flourless Chocolate cake Healthy bacon and egg pie Healthy Lunch box salads Home made healthy Oatmeal cookies Japanese Vegetable pancakes Lemon and vanilla yoghurt cake Low carb high protein power pancakes Macrobiotic brown rice salad Nourishing Stir fried brown rice and vegetables and chunky pineapple Organic Banana and blueberry bread Organic Carrot Cake Organic Chicken meatloaf Organic chocolate chip and oatmeal cookies Organic wholemeal pancakes with ricotta and warm cinnamon pears in maple syrup Poached chicken and prawn salad with avocado, mango and sweet chilli sauce Poached chicken with wok tossed snow peas Poached white fish with lemon scented garden herbs and ratitouille Prawn filled Rice Paper Rolls with Chilli dipping sauce Ricotta gnocchi with tomato sauce Seafood and vegetable soup with lime chilli and coriander Soothing lemon grass tea Spinach and ricotta pie Strawberries and cream sponge cake Succotash Summer Berry and red wine trifle Sweet Melon and lime Martini Teresa Cutter's healthy flourless orange and cinnamon fruit cake Teresa Cutter's scrambled eggs Teresa's Red papaya and Green fruit salad The healthy sandwich Tuna Tabouli Vegetable Patties Warm salmon Kedgeree