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Cantaloupe Smoothie

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0% would make this recipe again

A quick and easy way to increase our fruit servings consumption.

Preparation : 10 min
180 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Bone-healthy

Ingredients

1/4 melon, chunks 200 g
1 cup milk, lactose-free 250 mL
1/4 tsp vanilla extract 1.25 mL
65 g soft tofu 1/4 cup

Before you start

A blender or food processor will be very useful for this recipe.

Method

  1. Place the cantaloupe pieces in a food processor or blender. Add the milk and vanilla.
  2. Process on the highest speed until a well-blended purée forms, about 15 seconds, stopping to scrape down the sides of the container once or twice. Incorporate the tofu then serve.
  3. For a denser smoothie, increase the amount of tofu and reduce the milk.

Nutrition Facts Table

per 1 Serving (420g)

Amount

% Daily Value

Calories

180

Fat

5 g

7 %

Saturated 1.9 g
+ Trans 0 g

9 %

Cholesterol

10 mg

Sodium

150 mg

6 %

Carbohydrate

21 g

7 %

Fibre

1 g

6 %

Sugars

19 g

Protein

15 g

Vitamin A

45 %

Vitamin C

62 %

Calcium

36 %

Iron

5 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 1 servings
Meat and Alternatives : ½ serving

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Source of  :
Niacin, Pantothenic Acid, Vitamin B1, Vitamin B6, Zinc
Good source of  :
Folacin, Magnesium, Phosphorus, Selenium
Excellent source of  :
Calcium, Potassium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin C, Vitamin D
Diet-related health claims  :
Bone-healthy, Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Milk and Alternatives 1

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Members' Reviews

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