Tahiti Sunrise

Some people who have tried a smoothie will tell you that they make a great snack. Other will say they’re hard to beat at breakfast. Either way, they can be a great way to increase your daily servings of fruit.

The best place to have a smoothie is at home. That’s because store-bought ones can contain more fat, sugar and calories than their healthy reputation suggests.

The nice thing about a smoothie is all you need is a blender, some fruit and a liquid, be it milk, juice or yogurt. And most of the time, you don’t even need a recipe. All you need is your imagination.

If you’re thinking about making a smoothie at home, here are a few tips:
* For a frosty drink, use frozen fruit (bananas work well).
* Avoid sweetened frozen fruit as this adds calories and may make the drink too syrupy sweet.
* If it’s too thick, add more milk, 100 percent fruit juice or soymilk.
* If it’s too thin, add more fruit, ice cubes, yogurt (fresh or frozen) or tofu.
* It it’s too tart, add honey or a little sugar.
* If it’s too sweet, add lemonade or a small spoonful of lemon juice.

Here’s a smoothie recipe that contains strawberries, bananas and orange juice. Only 5 percent of the calories (362) are from fat, and the smoothie contains no cholesterol.

Tahiti Sunrise
1½ cups orange juice
½ to 1 cup frozen whole strawberries
1½ frozen banana, cut into 8 pieces
Put all ingredients in a blender, beginning with the juice. Blend to desired consistency.
Yield: Serves 1.
Approximate nutritional analysis per serving: 362 calories, 5 percent of calories from fat, 2 grams fat (0.4 grams saturated, 0.3 grams monounsaturated), no cholesterol, 5.1 grams protein, 87.7 grams carbohydrates, 7.5 grams fiber, 7 milligrams sodium.