Smoothies for energy! diet strategy: these high-nutrient, creamy shakes provide the get-up-and-go you need all day long. Drink them at snack time or alongside a meal - Low Fat & Easy

Shape, May, 2003 by Ramin Ganeshram

Nutritionists agree that eating five small meals throughout the day provides a steady flow of energy for your body as well as aiding weight loss by keeping hunger in check. Ideally, each of these meals should have about 50-60 percent carbohydrates, 15-20 percent protein and 20-30 percent fat to avoid the energy-robbing pitfalls of hunger, fatigue and mood swings. But concocting that many perfectly balanced little meals can be a challenge ... unless you drink them.

Whether as a light on-the-go meal or a nutritious snack, a rich, creamy smoothie can be a filling power source (and it's a whole lot better for your midday boost than the fat-filled sweets you may be eating). Registered dietitian Therese Ann Franzese, M.S., R.D., director of nutrition for The Sports Center at Chelsea Piers in New York City, suggests using only the smoothie ingredients that give you the most nutrition bang for the buck. "Wheat germ is a good additive because it has fiber and protein," she says. "And although it's a fat, flaxseed oil doesn't have any taste and is a great source of valuable omega-3 fatty acids."

With these criteria in mind, getting all the good stuff into one glass - without mixing up a high-calorie drink - is a snap. So get out that blender: The recipes below are lowfat, nutritionally balanced and great for a morning power surge or a late-afternoon pick-me-up. (And they're delicious!)

(Note about serving sizes: Some of the recipes below serve two, while others serve one. In the recipes that serve two, it's best to make the entire recipe and freeze the rest -- even if you only want one serving. That's because when you reduce the ingredient amounts - i.e., cut amounts in half - you'll lose the smoothie's creamy consistency.)

Pina Colada Pick-Me-Up

A low-cal morning wake-up shake

Nutrient Note Pineapple is rich in vitamin C and folate. Flaxseed oil provides omega-3 fatty acids -- brain food to start the day. Tofu is a good protein source, provides the creamy texture and lowers bad (LDL) cholesterol.

Serves 2

Prep time: 5 minutes

1/2 cup lowfat silken tofu
3/4 cup frozen pineapple chunks
1/2 cup lowfat coconut or pina
    colada flavor yogurt
  1 tablespoon flaxseed oil
1/4 teaspoon coconut extract
1/3 cup water

In a blender mix tofu and pineapple chunks on whip setting for about 20 seconds, until well incorporated. Next, add yogurt, flaxseed oil, coconut extract and water. Continue to whip for 1 5 seconds. Freeze leftovers. (To reuse, defrost for about 10 minutes, then blend for about 40 seconds or until smooth.)

Nutrition Score per serving (7 ounces): 132 calories, 45% fat (7 g; 0.65 g saturated), 49% carbs (16 g), 6% protein (2 g), 292mg calcium, 0.4mg iron, 0.6 g fiber, 33 mg sodium.

Avocado Energizer

A midmorning or afternoon boost

Nutrient Note Rich in "good' fat, avocado makes this shake creamy and is a great way to get folic acid, a B vitamin that aids cell renewal, and vitamin A, essential for maintaining eye health.

Serves 2

Prep time: 5 minutes

1/4  cup fresh mashed avocado
1/2  cup lowfat milk
  1  teaspoon honey
  1  banana, frozen, then broken
     into 3 pieces
1/2  cup frozen mango pieces
1/3  cup peach nectar (such as
     After the Fall or Knudsen)

In a blender whip together avocado and milk. Add honey, banana and mango. Whip another 10 seconds or until smooth. Add peach nectar and mix 5 seconds. Freeze leftover smoothie. (To reuse, defrost for about 10 minutes, then place in blender for 40 seconds.)

Nutrition Score per serving (7 ounces): 207 calories, 27% fat (7 g; 1.6 g saturated), 67% carbs (68 grams), 6% protein (4 grams), 89 mg calcium, 0.7 mg iron, 3.9 g fiber, 36mg sodium.

Berry Blast

A lowfat, high-fiber snack, a.m. or p.m.

Nutrient Note Berries offer vitamin C and fiber, which creates a full feeling.

Serves 2

Prep time: 10 minutes

1/2  cup frozen sliced or whole
     strawberries
1/2  cup lowfat silken tofu
1/2  cup frozen blueberries
1/2  cup frozen raspberries
1/4  cup low-cal cranberry juice
1/4  teaspoon vanilla extract
  2  tablespoons wheat germ
  1  tablespoon sugar

Allow frozen strawberries to defrost slightly (about 7 minutes on the countertop or 20 seconds in microwave on defrost mode).

Meanwhile, in a blender mix tofu, blueberries and raspberries on whip for 10 seconds. Add strawberries. Mix 5 seconds. Add remaining ingredients and mix 5 seconds. Freeze leftovers. (To reuse, defrost for about 10 minutes, then blend for about 40 seconds or until smooth.)

Nutrition Score per serving (8 ounces): 141 calories, 9% fat (1 g; 0.07 g saturated), 72% carbs (26 g), 19% protein (7 g), 45 mg calcium, 1.7mg iron, 6 g fiber, 59 mg sodium.

Chocolate Charge

A fix for chocoholics

Serves 1

Prep time: 5 minutes

1/2  cup crushed ice (about 8 cubes)
  1  tablespoon unsweetened cocoa
     powder
1/4  teaspoon vanilla extract
  1  talespoon blackstrap molasses
1/4  cup lowfat milk
  1  cup lowfat vanilla frozen yogurt
  1  teaspoon crushed almonds

Combine ice, cocoa powder, vanilla, molasses and milk. Blend on high for about 10 seconds or until smooth. Add frozen yogurt and blend for 5 more seconds. Top with crushed almonds.