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4 tate ar 900 la e 70 trail and 7 eni a hen it me t

Illin i there n h rta e td r advent re. n ver i t re e nat re
trail a e i le lim hi e arm t ta le lav r and ni e ta in the
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Cave-In-Rock en o I no co
 CONTENTS
C O O K I N G L I G H T S M O O T H I E S & S N AC K S 2 0 2 4

6 Top Health Benefits 12 Morning Blends

Start your day with
7 Do’s & Don’ts these healthy smoothies
featuring dairy and non-
8 Prep School dairy products, fruits, and
10 Best & Worst veggies.
Ingredients
22 Berry Benefits
11 How to Make Build a better smoothie
It Sweet with colorful fresh or frozen
berries–the rock stars of the
nutrition world.

30 Go Green
Green is the color of money
as well as nutritious veggies.
You’re sure to get a return
on your investment when
you include some green in
63 91 your smoothies.

44 Low-Carb
Smoothies
Keep the carbs in check
with these low-sugar, veggie
packed blends.

54 The Peanut
Gallery
Pump up the protein and
the heart-healthy fat with
these creamy peanut butter
smoothies.

60 Chocolate
Cravings
Indulge yourself in a
smoothie that looks and
tastes like dessert and is
packed with good-for-you
nutrients.

70 Smoothie Bowls
Instead of sipping your
smoothie through a straw,
use a spoon and a bowl.

80 Snacks & Treats

When you need some
between-meal nourishment,
nibble on seasoned nuts,
crispy chips, chewy bars, or
tasty trail mix.
78
96 Recipe Index

SMOOTHIES & SNACKS 1

 SMOOTHIES
& SNACKS
SENIOR FOOD EDITOR PREMIUM PUBLISHING
Anne C. Cain, MPH, MS, RDN VICE PRESIDENT & GENERAL MANAGER
DESIGN DIRECTOR Jeremy Biloon
Tempy Segrest VICE PRESIDENT, GROUP EDITORIAL
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 EDITOR’S LETTER

What’s not to love about

smoothies? They’re
convenient, colorful, and
packed with healthy fruits
and vegetables. But they
can also be packed with
excess sugars and calories.
With these Cooking Light
blends, you can say good-
bye to so-so smoothies
and discover new and
healthy ways to satisfy your
smoothie habit.
Think beyond bananas
and incorporate a variety of
additional fresh or frozen
fruits, tender greens, and
high-calcium, high-protein
dairy products. There are
plenty of recipes that are
dairy-free and vegan, and
we’ve even included some
low-carb ideas. Because
smoothies often take the
place of a traditional meal,
we’ve paid special attention
CITRUS
SMOOTHIES to the protein content to
p. 18 help you avoid filling up on
empty calories.
Enjoy these smoothies on
their own, or pair them with
good-for-you treats such as
crunchy trail mix, seasoned
nuts, crispy chips, and
chewy bars. Whether you’re
craving crunchy, creamy,
salty, or sweet, these recipes
offer easy options for
breakfast, lunch, afternoon
lulls, or anytime in between.
So grab a straw or a spoon
and sip away!

Anne Cain,
MPH, MS, RDN

SMOOTHIES & SNACKS 3

 COO KI N G LI G HT

WHAT HEALTHY
MEANS NOW
There is a lot of noise out there about what HEALTH-PROMOTING FOODS Our recipes
defines healthy eating—some of it rings highlight categories of foods that may
lead to improved gut health; help prevent
true, while some of it is hype. For over
diseases such as heart disease, diabetes,
three decades, Cooking Light has been a
and cancer; and enhance the immune
trusted source not only of reliable nutri- system. We provide current, science-based
tion information but also of delicious ways nutrition information so that our readers
to put that information into practice in can be informed about their healthy food
the kitchen. So, what is the Cooking Light choices.
approach to healthy eating?
CONVENIENCE We know that our readers
are busy—with jobs, families, sports, and
ALL FOODS CAN FIT We want people to community activities—so there are always
enjoy a variety of wholesome, nutritious recipes that are both quick and easy. While
foods that promote health. And while the we do not use overly processed foods, we do
focus is not specifically on weight loss, it rely on time-saving ingredients and simple
is certainly possible to lose weight while cooking methods.
using our recipes and following the healthy
eating guidelines we suggest. ADVENTUROUS Our audience likes to
travel, eat out, and experience new cuisines,
MORE PLANT-BASED FOODS, so our recipes feature the exciting flavors,
LESS MEAT The recipes offer delicious global cuisines, and inspiring ingredients
ways to increase fruits and vegetables, our readers yearn to explore.
whole grains, and lean sources of protein,
including plant-based proteins. COMMUNITY We believe that healthy
eating is not only about the food but also
WHOLE FOODS FIRST The focus is on about shared experiences at the table.
ingredients that are minimally processed Whether you’re dining with your partner,
and as close to their natural state as making a weeknight family meal, taking
possible. While not overly restrictive, there dinner to a neighbor, or preparing a holiday
is a moderate use of salt, saturated fat, and feast, health and wholeness come when we
added sugars in amounts that can promote can slow down and savor the goodness of
health. the food and the pleasure of gathering with
those we love.
RESPONSIBLE Healthy eating must also
take into account responsible use of our
earth’s resources. We offer strategies and
recipes that provide ways to avoid waste
and use ingredients wisely.

4
 HEALTHY EATING
GUIDELINES
At Cooking Light, our team of food editors, experienced cooks, and dietitians builds recipes with whole foods, whole
grains, and bigger portions of plants and seafood than meat. We emphasize oil-based fats more than saturated, and
we promote a balanced diet low in processed foods and added sugars. We also promote foods that contain specific
disease-fighting benefits: antioxidants, fermented foods, and anti-inflammatory foods.

Ingredients that are high in saturated fats, sodium, and added sugars are used only in small amounts and as
flavor-boosting solutions rather than the focal point. We don’t cook with any products containing artificial sweeteners
or trans fats (partially hydrogenated oils).

DAILY NUTRIENT RECOMMENDATIONS

Cooking Light recipes adhere to rigorous nutrition guidelines that govern calories, saturated fat,
sodium, and added sugar based on various food categories such as main dishes, sides, and desserts. HOW MUCH
These standards enable you to easily incorporate our recipes into a diet that follows the most recent IS ONE SERVING?
USDA Dietary Guidelines for Americans and recommendations from the American Heart Association.
Cooking Light ensures
that every serving is
a satisfying, realistic
portion that fulfills
its role as a part of a
balanced plate. This
SAMPLE RECIPE NUTRITIONAL INFO includes the following
in each category:

SEAFOOD
5 ounces cooked
BEEF AND PORK
3 ounces cooked
POULTRY
4½ ounces cooked white
meat or
3 ounces cooked dark
meat
GRAINS
About ½ cup
FRUITS AND
DAILY AMOUNTS VEGETABLES
At least ½ cup
CALORIES FIBER CALCIUM ALCOHOL
1.5 ounces liquor,
1,600 – 2,000 25-30g 1,000mg 5 ounces wine, or
based on age, gender, Recommended 12 ounces beer
and activity level SUGARS Daily Value (DV)
Includes natural sugars
SATURATED FAT such as fruit sugar and POTASSIUM
milk sugar
20g or less 4,700mg
or less than 10% Recommended
of total calories ADDED SUGARS
Daily Value (DV)
38g or less
SODIUM or less than 10%
of total calories
2,300mg
or less

SMOOTHIES & SNACKS 5

 Top Health
BOOST IMMUNITY. AID DIGESTION.
Smoothies are a good way to Although health experts
include leafy greens in your recommend 25 to 38 grams

Benefits of
diet. These greens are much of fiber a day, the average
higher in vitamin C than other American is only taking in
vegetables, and vitamin C is about 16 grams. Poor fiber

Smoothies
known to support the immune intake is linked not only
system, fight infection, and to poor digestion but also
help maintain healthy cellular to chronic illnesses like
function throughout your body. type 2 diabetes and heart
With a myriad of colorful and healthful disease. Because smoothies
ingredients, these frosty beverages BUILD STRONG BONES. are loaded with fruits and
are a great way to improve your Calcium and vitamin D are vegetables, they also tend to
health, sip by sip. key for building bones. be loaded with fiber and can
Dairy foods such as milk and help meet recommendations.
yogurt generally deliver the
REDUCE INFLAMMATION. highest amounts of calcium INCREASE SATIETY.
One of the best ways to and vitamin D, but you can If you find yourself snacking
ILLUSTRATION BY SOL COTTI

reduce chronic inflammation also increase calcium with because you never feel full,
is to increase the intake of calcium-fortified plant-based the fiber in fruit- or vegetable-
fruits and vegetables. One milks and leafy greens. Leafy based smoothies can leave you
smoothie can pack in multiple greens also contain vitamin sated until the next meal and
servings of fruit or veggies, K, which may help prevent curb your urge to snack on low-
or both. brittle bones. nutrient foods.

6 COOKING LIGHT
 Smoothie
Do’s & Don’ts
With the right blend of ingredients, a smoothie can be a
nutritional powerhouse—full of antioxidants, minerals,
vitamins, and protein. But a few misguided add-ins can
leave you with a high-calorie, sugar-laden dessert that’s
anything but the healthy drink you had envisioned.

1 4
DON’T: Throw everything DON’T: Resort to sweet.
into the blender. If you’re looking to add more flavor to
It’s easy to treat a smoothie as a your smoothie, don’t immediately turn
free-for-all, tossing in handfuls and to sweeteners.
drizzles of various ingredients, but this
carefree method is an easy way to add DO: Branch out.
calories, sugar, and fat to your drink Herbs, spices, and extracts can make
with surprisingly unhealthy results. a world of difference. Fresh grated
ginger adds a warming touch, while
DO: Measure your ingredients. Sriracha brings a little heat.
Measuring ingredients will keep the
nutrition stats in check, while also
ensuring a good solid-to-liquid ratio. 5
DON’T: Pour in protein powder.
Protein powders are often filled with
2
highly processed ingredients that are
DON’T: Reach straight for kale. more suitable for bulking up, so read
We’re all about adding greens to our the label to be sure you know what
IMPROVE BRAIN smoothies, but don’t dive into kale you’re buying.
FUNCTION. right away. It’s a bitter green, and if
The nutrients in several foods you start there, you may be tempted to DO: Try nut butters, flax seed, or
add in too much sugar to compensate. tofu.
often used in smoothies,
Use natural sources of protein
particularly blueberries, DO: Start with spinach. instead to help sustain your energy
leafy greens, and walnuts, It’s easy to mask the flavor of spinach, throughout the day. A small dose of
are said to improve memory, making it the perfect choice for
peanut butter or a tablespoon of flax
concentration, and overall green-smoothie starters. Once you’ve
seed is a healthy way to add protein to
acquired a taste for greens, then begin
brain health. Eating these a smoothie. Silken tofu is another great
branching out to more assertive kale
brain-healthy foods on a option and blends easily with other
or parsley.
regular basis may also help ingredients.
reduce the risk of Alzheimer’s
disease and dementia. 3
6
DON’T: Drink a second serving.
MAINTAIN HYDRATION. If you’re using a smoothie as a meal DON’T: Double the batch.
Drinking 6-8 glasses of water replacement, it’s natural to think you’ll If you want to make more servings,
need a larger portion, but even if you’re don’t double up on the ingredients—
can seem daunting but with
only adding more fruit, the calories and you may overfill the blender and have
smoothies, you’re already part
sugar can creep up quickly. trouble getting a smooth consistency.
of the way there. You can get
some of your water intake DO: Add fiber-rich ingredients. DO: Work in batches.
from food, and this includes To keep you feeling full long after your Ingredients need adequate space
smoothies because fruits and smoothie, try adding ingredients with to blend, ensuring smooth results in
vegetables are rich in water. staying power, such as avocado or the blender. If you want less, don’t
oats. Both are great sources of fiber. downsize the recipe; you may not have
enough ingredients in the blender for
it to process properly. Instead, follow
the recipe and freeze the leftovers.

SMOOTHIES & SNACKS 7

 Prep
School
Yes, smoothies are naturally quick.
But some mornings push even the
most devout smoothie aficionado to
the limit. Tackle each time-crunched
breakfast and cranky after-school
snackers with these easy techniques.

CHOP IT
Rinse fresh ingredients
and chop, slice, and mince
as directed. Consider
doubling or tripling the
recipe to have extra
servings on hand.

BAG IT
Place fruit, dry ingredients
(such as protein powder or
cinnamon), and greens into
a ziplock plastic freezer bag.
If you’d like to divide the
smoothie into portions, do so
at this stage. Write the liquid
measurement on each bag as
well as any other instructions
(such as toppings or stir-ins).

8 COOKING LIGHT
 FREEZE IT
Squeeze out the air from each bag and
seal tightly to prevent freezer burn.
Freeze bags for up to three months.

Freeze ready-made
smoothies for grab-
and-go snacks. Use a
kitchen funnel to pour
into ziplock plastic
pouches and freeze
until firm. Pack in lunch
boxes (they double as
a cold pack), and the
smoothies will thaw
by lunch. (Zipzicle,
[Link])

SMOOTHIES & SNACKS 9

 Best &
Smoothies can quickly become
heavy on calories and sugar if
you don’t pay attention to the

Worst
ingredients. A healthy smoothie
should include some protein and
fiber and also provide
Smoothie antioxidants,
vitamins, and
Ingredients minerals. Here
are ways to make
wise choices.

BEST PROTEIN
INGREDIENTS
Adding protein helps make your
smoothie more satisfying and helps
fill you up. There are plenty of ways to
add it to your smoothie without using
protein powder, but if you do want to
use it, choose one without a lot of extra
ingredients and no added sugars or
sweeteners. Or try one of these protein-
rich ingredients:
• Almond butter
• Almond milk (unsweetened)
• Kefir (unsweetened)
• Lentils
• Milk (whole, low-fat, fat-free)
• Peanut butter
• Soy milk (unsweetened)
• Tofu
• Yogurt (unsweetened)

USE IN
MODERATION
To keep your smoothie as healthy as
possible, choose these ingredients
less often. All of these ingredients
provide more calories in the form of
added sugar—in some cases without
many nutrients—and turn your healthy
smoothie into more of a milkshake:
• Canned fruit in syrup
• Chocolate milk
• Chocolate syrup
• Flavored kefir
• Flavored yogurt
• Ice cream
• Sherbet
• Sorbet
• Sugar-sweetened fruit juice
or concentrate
• Whipped cream

10 COOKING LIGHT
FLAVOR
BOOSTERS
Add these ingredients to boost
nutrients and increase flavor and
texture in your smoothies:
• Chia seeds
• Coconut water
• Flax seeds
• Old-fashioned oats
• Spices (cinnamon,
nutmeg, ginger)
• Unsweetened cocoa powder
• Vanilla extract

How to
Make It Sweet
The key to sweetening a smoothie or
drink naturally is to find ingredients that
dissolve well. Some sweeteners boost
both flavor and texture.
AGAVE SYRUP HONEY
Agave syrup—as well as Although slightly higher in
agave nectar—is an amber- calories than sugar, honey
colored sweetener derived is sweeter, meaning you
from the agave plant, a can use less. Be sure to
succulent native to North taste the honey before you
and South America. Agave use it in your smoothie
has a lower glycemic index or drink: Intense honey
(GI) than other common might overwhelm the other
sweeteners, but should ingredients.
still be used as you would
MAPLE SYRUP
use other sugars—in
Maple syrup is available
moderation.
in different grades—the
CONCENTRATED JUICE lighter the color, the milder
Frozen fruit juice the flavor. Whichever you
concentrate allows you to buy, be sure the label says
add flavor, sweetness, and “pure maple syrup” because
texture at the same time. syrups labeled “maple
SIMPLE SYRUP flavored” are usually a mix
Simple syrup, made of of corn syrup and artificial
equal parts sugar and flavoring.
water, is the best way to use
granulated sugar in a drink.
It’s dissolved, so graininess
won’t be an issue.

11
12
Start your day with
these healthy smoothies
featuring dairy and non-
dairy products, fruits,
MORNING
and veggies.
BLENDS

p. 15
TROPICAL
SMOOTHIES

COOKING LIGHT
 MANGO-GINGER
SMOOTHIE
p. 14

KALE AND
PINEAPPLE
SMOOTHIE
p. 14

SMOOTHIES & SNACKS 13

 Kale and Pineapple Strawberry-Peach Mango-Ginger
Smoothie Smoothie Smoothie
HANDS- ON 10 MIN . TOTAL 10 MIN . HANDS- ON 5 MIN . TOTAL 5 MIN . HANDS- ON 10 MIN . TOTAL 10 MIN .

Treat yourself to a piña colada-style Cauliflower in a smoothie might Red lentils are a sneaky source of
pick-me-up with this tropical sound like a deal breaker, but trust plant-based protein in this healthy
smoothie featuring pineapple, us, it’s worth it. Not only does it boost smoothie recipe. The lentils add
coconut milk, and orange juice. It’s your veggie servings for the day, it 3 grams more protein than an
perfect for a light breakfast or also makes this peach smoothie extra equal-size portion of fat-free plain
anytime you want a boost. creamy. The apple juice and peaches yogurt and 4 grams more fiber than a
provide plenty of natural sweetness, typical serving of protein powder.
1 cup baby kale
but add the sugar if you like your
¼ cup plain or coconut fat-free ½ cup cooked red lentils, cooled
smoothies really sweet.
strained (Greek-style) yogurt 1 cup frozen mango chunks
1 cup frozen pineapple chunks ½ cup apple juice ¾ cup carrot juice
½ cup unsweetened vanilla ¼ cup low-fat plain yogurt 1 tsp. chopped fresh ginger
coconut milk ½ cup frozen cauliflower rice 1 tsp. honey
½ cup fresh orange juice ½ cup frozen strawberries Pinch of ground cardamom
½ cup frozen peaches 3 ice cubes
Place kale, yogurt, pineapple, coconut
1 Tbsp. sugar (optional)
milk, and orange juice in a blender.
Place lentils, mango, carrot juice,
Process on medium-low, using the Place apple juice, yogurt, cauliflower ginger, honey, cardamom, and ice
tamper as necessary, until well rice, strawberries, peaches, and sugar cubes in a blender. Process until
combined. Increase speed to (if using) in a blender. Process until smooth, 2 to 3 minutes.
medium-high, and blend until smooth.
SERVES 1 (serving size: 1¾ cups) CALORIES 352 ;
very smooth. FAT 1g (sat 0g, unsat 1g); PROTEIN 12g; CARB 79g;
SERVES 1 (serving size: 1½ cups) CALORIES 170;
SERVES 1 (serving size: about 2 cups) CALORIES FAT 1g (sat 1g, unsat 0g); PROTEIN 5g; CARB 36g; FIBER 10g; SUGARS 41g (added sugars 6g);
213; FAT 3g (sat 2g, unsat 0g); PROTEIN 9g; CARB FIBER 3g; SUGARS 27g (added sugars 0g); SODIUM SODIUM 122mg; CALC 6% DV; POTASSIUM 17% DV
41g; FIBER 4g; SUGARS 17g (added sugars 0g); 62mg; CALC 14% DV; POTASSIUM 8% DV
SODIUM 28mg; CALC 15% DV; POTASSIUM 9% DV

HOW TO COOK LENTILS

To cook red lentils, rinse the lentils
before using. Place 1 cup lentils in a
large saucepan with 3 cups water.
Bring to a boil, then reduce to a
simmer; cover and cook until tender,
15 to 20 minutes. Drain before use.
Place in an airtight container and
store in refrigerator for up to 3 days.
Or freeze in ½-cup portions for up to 3
months (thaw before using). One cup
of dry lentils yields 2½ cups cooked.

14 COOKING LIGHT
Cherry-Spinach Tropical Smoothies
Smoothie HANDS- ON 5 MIN . TOTAL 5 MIN .

HANDS- ON 5 MIN . TOTAL 5 MIN . Blend pineapple, fresh mango,

This healthy smoothie is not only passion fruit, and a splash of coconut
milk for a tropical treat.
How to
Blend a
delicious, it also boosts your daily
dose of anti-inflammatory foods. It ½ cup frozen pineapple chunks

Smoothie
starts with a base of creamy, ½ cup chopped fresh mango
gut-friendly kefir, and includes
½ cup 100% passion fruit juice
cherries, which can lower C-reactive
blend
protein—an inflammatory marker. Making smooth smoothies and
½ cup ice velvety shakes isn’t as easy as it
Heart-healthy fats in avocado,
almond butter, and chia seeds deliver 1½ Tbsp. well-shaken and stirred might seem. Some ingredients can
additional anti-inflammatory
coconut milk, divided leave behind chunks or get caught
compounds to the body, while
under the blades of the blender.
1. Place pineapple, mango, passion Follow these general techniques
spinach offers a mix of antioxidants
fruit juice, ice, and 1 tablespoon to create luscious smoothies and
that sweep up harmful free radicals.
coconut milk in a blender and process shakes.
Fresh ginger adds zing, plus a

1
compound called gingerol, which until smooth, 45 seconds to 1 minute. Place liquid ingredients in
preliminary studies suggest may 2. Pour smoothie into 2 glasses, and the blender first, closest
improve inflammatory markers of
drizzle evenly with remaining 1½ to the blades. This allows them
heart disease if consumed daily.
teaspoons coconut milk. Serve to swirl inside the blender and
1 cup plain low-fat kefir immediately. incorporate all of the other
1 cup frozen cherries ingredients, preventing clumps
SERVES 2 (serving size: about 1 cup) CALORIES 99;
½ cup baby spinach leaves FAT 2g (sat 2g, unsat 0g); PROTEIN 1g; CARB 20g; and chunks.

2
FIBER 1g; SUGARS 16g (added sugars 0g); SODIUM
¼ cup mashed ripe avocado 2mg; CALC 1% DV; POTASSIUM 3% DV Add the next softest
1 Tbsp. almond butter ingredients. Blend 20 to
1 (½-inch) piece peeled ginger 30 seconds before stopping to
1 tsp. chia seeds, plus more scrape down the sides of the
for garnish blender to make sure everything
Place kefir in a blender. Add cherries,
is mixing evenly.
spinach, avocado, almond butter,
ginger, and 1 teaspoon chia seeds;
process until smooth. Garnish with
3 Add ice or other solid
ingredients gradually as the
blended mixture is flowing. Most
more chia seeds, if desired. blenders have a removable cap in
SERVES 1 (serving size: 1¾ cups) CALORIES 410; the lid that allows for easy (and
FAT 20g (sat 4g, unsat 15g); PROTEIN 17g; CARB safe) access while blending.
47g; FIBER 10g; SUGARS 33g (added sugars 0g);
SODIUM 169mg; CALC 48% DV; POTASSIUM 25%

SMOOTHIES & SNACKS 15

 CITRUS
SMOOTHIES
p. 18

16
 IMPROVE
GUT HEALTH
WITH
SMOOTHIES
Which Is better for gut health—smoothies or
juices? Both are awesome ways to get closer to
the goal of consuming 30 or more different fruits
and vegetables per week—a stat that a seven-year
study of the human microbiome suggests is ideal
for gut health. It certainly doesn’t have to be one
or the other, but a smoothie contains more dietary
fiber. Gut bacteria love to feast on fiber, and
tend to thrive when fiber is present in adequate
quantities.
If the smoothie recipe features the whole fruit,
including the skin and flesh, it should deliver
the same amount of fiber as if you ate that fruit
whole. And, since the fiber is blended a bit, it
might be easier to digest for those with sensitive
stomachs. Plus, smoothies can easily feature other
gut-healthy foods like yogurt or kefir. However,
drinking rather than eating produce tends to be
less satisfying, and smoothies can easily become
vehicles for a lot of added sugars.

SMOOTHIES & SNACKS 17

 Citrus Smoothies OAT MILK OPTIONS
Coffee Smoothies
HANDS- ON 5 MIN. TOTAL 5 MIN. HANDS- ON 5 MIN. TOTAL 5 MIN.
If you have a dairy allergy or
This smoothie tastes like creamy lactose intolerance, but want the This morning pick-me-up gets its
orange juice. The addition of banana thick and creamy consistency creaminess from whole milk and
and peach slices makes it more of whole milk, oat milk is a good avocado and its kick from cold-brew
interesting, thicker, and less alternative. However, many of the coffee and chocolate-covered
“extra creamy” versions pack a lot
one-dimensional. The sugar rim is espresso beans.
of sugar, so be sure to check the
perfect if you’re making this for
nutrition label. And some types of 1 cup unsweetened cold-brew
dessert, but totally optional at oat milk contain oils like rapeseed, coffee
breakfast. You can also freeze this palm, or sunflower, or other ⅔ cup frozen diced avocado
mixture in ice pop molds and serve it additives like stabilizers or gums.
½ cup ice
as a healthy dessert.
¼ cup whole milk
4 small oranges
2 dried pitted dates
½ medium banana, peeled and
2 tsp. honey
frozen Cherry Smoothie 1 tsp. instant espresso granules
⅓ cup plain 2% reduced-fat HANDS- ON 5 MIN . TOTAL 5 MIN .
strained (Greek-style) yogurt 1 tsp. vanilla extract
⅓ cup frozen sliced peaches The combination of oat milk, ⅛ tsp. kosher salt
2 tsp. granulated sugar (optional) vanilla extract, and sweet cherries 2½ tsp. (about ½ oz.) dark
may remind you of a cherry pie. chocolate-covered espresso
1. Zest 2 of the oranges to equal Adding a bit of brown sugar boosts beans (about 7 beans), divided
2 teaspoons zest; set aside. Cut 3 small that nostalgia even more.
1. Place cold-brew coffee, avocado, ice,
wedges from 1 of the unzested ½ cup oat milk milk, dates, honey, espresso granules,
oranges, and set aside for garnish. Peel 1 Tbsp. almond butter vanilla, salt, and 1 teaspoon (about 3
all oranges (including cut one), and 1 tsp. cocoa powder beans) espresso beans in a blender.
place in a blender with banana, yogurt, ½ tsp. vanilla extract Process until smooth and creamy with
peaches, and 1 teaspoon orange zest; 1 cup frozen dark sweet cherries some small flecks of dates and
process until smooth, 45 seconds to
1 Tbsp. brown sugar (optional) espresso beans remaining, 45 seconds
1 minute.
to 1 minute.
Place oat milk, almond butter, cocoa,
2. If desired, stir together sugar and
vanilla, cherries, and sugar (if using) to 2. Pour mixture evenly into 2 glasses.
remaining 1 teaspoon orange zest in a
a blender. Blend until smooth. Garnish each glass evenly with
shallow bowl. Using 1 reserved orange
remaining chocolate-covered espresso
wedge, moisten the rims of 2 small SERVES 1 (serving size: 1½ cups) CALORIES 345;
FAT 13g (sat 1g, unsat 7g); PROTEIN 8g; CARB 49g; beans (about 2 beans per glass). Serve
glasses; discard wedge. Dip rim of each FIBER 13g; SUGARS 4g (added sugars 0g); SODIUM immediately.
glass into sugar mixture until rim is 97mg; CALC 12% DV; POTASSIUM 4% DV
SERVES 2 (serving size: about 1¼ cups) CALORIES
fully coated. Discard any remaining 232; FAT 10g (sat 3g, unsat 6g); PROTEIN 3g; CARB
sugar. Pour smoothie evenly into 35g; FIBER 5g; SUGARS 26g (added sugars 5g);
SODIUM 141mg; CALC 6% DV; POTASSIUM 10% DV
prepared glasses. Garnish each glass
with an orange wedge. Serve
immediately.
SERVES 2 (serving size: 1¼ cups) CALORIES 157;
FAT 1g (sat 1g, unsat 0g); PROTEIN 6g; CARB 34g;
FIBER 4g; SUGARS 26g (added sugars 0g); SODIUM
16mg; CALC 11% DV; POTASSIUM 9% DV

18 COOKING LIGHT
Mango Smoothies Watermelon-Mango
HANDS- ON 5 MIN. TOTAL 5 MIN. Smoothies
The pink peppercorns add a floral, HANDS- ON 5 MIN. TOTAL 5 MIN.

peppery flavor that goes beautifully This satisfying fruit smoothie recipe
with the fruit. Mango is the most has only four ingredients for a quick
prominent flavor, with the peach and and easy healthy breakfast on the go.
banana coming in at the end. Save time by purchasing a container
1 cup chopped fresh mango, plus of precut fresh watermelon in the
slices for garnish produce section.
½ cup mango 100% juice blend 1 cup chopped watermelon
1 medium peach, peeled and 1 cup frozen mango chunks
chopped (about 1 cup)
½ frozen medium banana
1 medium banana, peeled and
frozen 1 cup low-fat plain yogurt
2 Tbsp. plain 2% reduced-fat
Place watermelon, mango,
strained (Greek-style) yogurt
banana, and yogurt in a blender.
¼ tsp. ground pink peppercorns,
plus more for garnish Puree until smooth.
SERVES 2 (serving size: about 1¼ cups) CALORIES
Place all ingredients in a blender and 175; FAT 2g (sat 1g, unsat 1g); PROTEIN 8g; CARB
33g; FIBER 2g; SUGARS 28g (added sugars 0g);
process until smooth, 45 seconds to
SODIUM 88mg; CALC 24% DV; POTASSIUM 13% DV
1 minute. Pour evenly into 2 glasses. If
desired, garnish each glass with a
mango slice and a sprinkle of pink
peppercorns. Serve immediately.
Mangoes contain high
SERVES 2 (serving size: about 1 cup) CALORIES 175; levels of vitamin C. This
FAT 1g (sat 0g, unsat 0g); PROTEIN 4g; CARB 42g; vitamin is necessary
FIBER 4g; SUGARS 33g (added sugars 0g); SODIUM for producing collagen,
9mg; CALC 4% DV; POTASSIUM 11% DV a type of tissue
that gives skin its
elasticity and helps
prevents wrinkles and
sagging. Mangoes
are also a great
source of carotenoids,
compounds that are
essential for helping
the immune system to
function properly.

SMOOTHIES & SNACKS 19

 Because most frozen
fruits are frozen shortly
after they’re harvested,
they are allowed to
ripen fully, which
means that they’re full
of vitamins, minerals,
and antioxidants, and
freezing “locks in”
those nutrients. Here’s
a bonus: Studies have
shown that freezing
doesn’t destroy any of
these health-promoting
nutrients.

MANGO
SMOOTHIES
p. 19

20 COOKING LIGHT
 STRAWBERRY-
PEACH
SMOOTHIE
p. 14

WATERMELON-
MANGO
SMOOTHIES
p. 19

SMOOTHIES & SNACKS 21

 BERRY-MINT
KEFIR
SMOOTHIE
p. 24

BERRY
BENEFITS
Build a better smoothie with colorful
fresh or frozen berries—the rock
stars of the nutrition world.

22 COOKING LIGHT
 MIXED BERRY
SMOOTHIES
p. 24

SMOOTHIES & SNACKS 23

 Berry-Mint Kefir
Smoothie Besides being a
HANDS- ON 5 MIN . TOTAL 5 MIN .
nutrient powerhouse,
frozen fruit lasts
Kefir is similar to yogurt—full of a really long time.
gut-friendly probiotics. But it has Depending on the
variety, it is usually
fewer carbs and a more drinkable
good for about 8 to 12
consistency, which is perfect for months when stored
smoothies. You can easily double this properly in an airtight
recipe and keep the smoothie in the container. Frozen fruit
refrigerator for up to 1 day or in the also helps cut down on
freezer for up to 3 months. waste since you can
use just the amount
1 cup low-fat plain kefir you need and return
1 cup frozen mixed berries the rest to the freezer.
¼ cup fresh orange juice
1 Tbsp. fresh mint
1 Tbsp. honey

Place kefir, berries, juice, mint, and

Berry and Flax Seed
honey in a blender, and process until
smooth.
Smoothie
HANDS- ON 5 MIN . TOTAL 5 MIN .
SERVES 1 (serving size: 2¼ cups) CALORIES 263;
FAT 3g (sat 2g, unsat 1g); PROTEIN 12g; CARB 51g; For the prettiest color, use a mixture
FIBER 5g; SUGARS 43g (added sugars 16g);
SODIUM 109mg; CALC 38% DV; POTASSIUM of berries with a lot of blueberries.
12% DV Flax seed oil adds heart-healthy
omega-3 fats, making this a serious
power smoothie.
Mixed Berry 1 cup frozen mixed berries
Smoothies 1 cup baby spinach
HANDS- ON 5 MIN . TOTAL 5 MIN .
½ cup plain fat-free yogurt
This creamy berry smoothie offers a 2 tsp. flax seed oil
nice balance of protein, fat, and
carbohydrate, and will keep you Place berries, spinach, yogurt, and flax
satisfied until your next meal. seed oil in a blender, and process until
smooth, stopping to scrape down the
1 cup frozen mixed berries
sides and stir as needed.
¾ cup water
SERVES 1 (serving size: 1 cup) CALORIES 208; FAT
½ cup low-fat plain strained 9g (sat 1g, unsat 8g); PROTEIN 7g; CARB 26g;
(Greek-style) yogurt FIBER 6g; SUGARS 15g (added sugars 0g); SODIUM
1 banana 113mg; CALC 22% DV; POTASSIUM 0% DV

¼ avocado
2 Tbsp. chopped walnuts

Place berries, water, yogurt, banana,

avocado, and walnuts in a blender, and
process until smooth. Add more water
to reach desired consistency.
SERVES 2 (serving size: about 1½ cups) CALORIES
212; FAT 10g (sat 2g, unsat 7g); PROTEIN 8g; CARB
27g; FIBER 6g; SUGARS 15g (added sugars 0g);
SODIUM 24mg; CALC 9% DV; POTASSIUM 11% DV

24 COOKING LIGHT
 BERRY AND
FLAX SEED
SMOOTHIE

SMOOTHIES & SNACKS 25

 BLUEBERRY AND
SPINACH
SMOOTHIE

26 COOKING LIGHT
 Blueberry and Blueberry and
Blackberry Smoothies Spinach Smoothie
HANDS- ON 5 MIN . TOTAL 5 MIN . HANDS- ON 10 MIN . TOTAL 10 MIN .

Blueberries and blackberries are the With flavors reminiscent of blueberry

stars, but tropical coconut, zesty lime pancakes, this smoothie will make
juice, and fresh mint all create an breakfast fans very happy. Oats and
amazing flavor combination. oat milk contribute creaminess and
body, and a touch of maple syrup
1 cup frozen blueberries
adds rich sweetness.
1 cup fresh blackberries
1 (5.3-oz.) container blueberry 1 cup baby spinach
fat-free strained (Greek-style) 1 cup frozen blueberries
yogurt ¼ cup uncooked old-fashioned
½ cup bottled coconut water (such regular rolled oats
as Vita Coco) 2 tsp. pure maple syrup
¼ cup chopped fresh mint 1¼ cups oat milk
1 Tbsp. honey
2 tsp. fresh lime juice Place all ingredients in a blender.
Process on medium-low, using the
Place all ingredients in a blender and tamper as necessary, until well
process until smooth, about 20 combined. Increase to medium-high,
seconds. If desired, press mixture and process until very smooth.
through a fine-mesh strainer to remove SERVES 1 (serving size: about 2 cups) CALORIES
blackberry seeds. Pour into glasses, 327; FAT 4g (sat 0g, unsat 2g); PROTEIN 9g; CARB
and serve immediately. 66g; FIBER 10g; SUGARS 28g (added sugars 8g);
SODIUM 196mg; CALC 11% DV; POTASSIUM 7% DV
SERVES 2 (serving size: about 1¼ cups) CALORIES
167; FAT 1g (sat 0g, unsat 1g); PROTEIN 8g; CARB
36g; FIBER 9g; SUGARS 24g (added sugars 9g);
SODIUM 51mg; CALC 12% DV; POTASSIUM 9% DV

BLUEBERRY BOOST
The polyphenols found in
blueberries—anthocyanins,
flavonoids, and phenolic acids—
BLUEBERRY AND have antibacterial and antiviral
BLACKBERRY properties that can help prevent and
SMOOTHIES fend off viral infections. Also, the
anthocyanins in blueberries may be
used to prevent and treat urinary
tract infections (UTIs). Research
shows that anthocyanins extracted
from blueberries inhibit strains of
bacteria associated with UTIs.

SMOOTHIES & SNACKS 27

Watermelon- Raspberry-Kefir
Strawberry Smoothies Power Smoothie
HANDS- ON 5 MIN . TOTAL 5 MIN . HANDS- ON 5 MIN . TOTAL 5 MIN .

Combine frozen strawberries and Keeping ripe peeled bananas in your

How to
Freeze
watermelon in this easy, 4-ingredient freezer means you’re always just one
smoothie. It’s plenty sweet with just step away from a healthy smoothie.

Fruit
the fruit and yogurt, but if you like Kefir, peanut butter, and flax seed
your smoothies a little sweeter, add add protein, probiotics, and a bit of
the honey. healthy fat.

2 cups frozen unsweetened ½ frozen banana Frozen fruit creates a thick

strawberries ½ cup fresh or frozen raspberries texture and a cold drink. Plus,
1 cup chopped watermelon ⅓ cup low-fat plain kefir freezing your own fruit gives you
1 cup low-fat plain yogurt 2 tsp. natural peanut butter the chance to use great-tasting
2 tsp. honey (optional) ½ tsp. flax seed seasonal fruit in smoothies
Squeeze of lime juice 1-2 Tbsp. water year-round. The best candidates
are bananas, berries, and stone
Place strawberries, watermelon, yogurt, Place banana, raspberries, kefir, peanut fruits, such as cherries, peaches,
honey (if using), and lime juice in a butter, and flax seed in a blender. and plums. Here’s how:
blender and process until smooth.

1
Process until smooth, adding water a
Wash the fruit and pat it
SERVES 2 (serving size: about 1½ cups) CALORIES tablespoon at a time, if necessary.
152; FAT 2g (sat 1g, unsat 1g); PROTEIN 8g; CARB dry; peel and remove pits if
SERVES 1 (serving size: 1 cup) CALORIES 196; FAT
28g; FIBER 3g; SUGARS 20g (added sugars 0g);
7g (sat 1g, unsat 5g); PROTEIN 7g; CARB 27g; FIBER
necessary. Cut large fruit into
SODIUM 90mg; CALC 25% DV; POTASSIUM 13% DV
7g; SUGARS 14g (added sugars 0g); SODIUM 72mg; evenly sized pieces.
CALC 13% DV; POTASSIUM 10% DV

Including watermelon
2 Arrange the fruit on a baking
sheet in a single layer; freeze
until the fruit is hard.
in your diet helps keep
you hydrated. One cup
of watermelon contains
about 5 ounces of
water. In addition to
3 Transfer the frozen fruit
to a plastic freezer bag,
and store in small batches. For
preventing dehydration,
consuming water- maximum freshness, squeeze out
rich foods can help as much air as you can before
you regulate body sealing the bag.
temperature, lubricate
joints, protect the
spinal cord, move
waste out of the body,
and may even enhance
mental performance.

28 COOKING LIGHT
RASPBERRY-
KEFIR POWER
SMOOTHIE

WATERMELON-
STRAWBERRY
SMOOTHIES

29
 GO
GREEN
Green is the color of money as well as
nutritious veggies. You’re sure to get a
return on your investment when you
include some green in your smoothies.

KIWI-PEACH
GREEN
SMOOTHIES
p. 32

30 COOKING LIGHT
 GREEN GRAPE
AND FENNEL
SMOOTHIES
p. 32

SMOOTHIES & SNACKS 31

Kiwi-Peach Green
Smoothies
HANDS- ON 5 MIN .
TOTAL 5 MIN .

Frozen peaches, kiwis, and

Fennel is a member
pineapple juice add plenty of of the carrot family, but
sweetness to these creamy it’s not a root vegetable.
green smoothies. The base of its long
stalks weave together
2 cups chopped fresh Avocado-Mint to form a thick, crisp Honeydew-
spinach
Smoothies bulb that grows above Cucumber
11/2 cups frozen unsweetened ground. Above the bulb,
peaches HANDS- ON 10 MIN .
at the tip of the stalks, Smoothies
TOTAL 10 MIN .
11/3 cups peeled and chopped it has light, feathery HANDS- ON 10 MIN .
kiwis leaves that resemble TOTAL 10 MIN .
Chocolate chips are the magic
dill. Every part of this
1 cup ice cubes ingredient in these creamy vegetable, from the With honeydew melon and
3/4 cup chopped avocado smoothies, and coconut milk bulb to the seeds, cucumber, this refreshing
1/2 cup unsweetened provides extra richness. is edible. smoothie is a great way to stay
pineapple or 2 cups frozen banana slices hydrated.
orange juice
1 small avocado, halved, 21/2 cups packed fresh kale
2 Tbsp. fresh lime juice seeded, and peeled
1/3 cup firmly packed fresh
Green Grape and 2 cups frozen chopped
honeydew melon, plus
Place all ingredients in a blender;
process until smooth.
mint leaves Fennel Smoothies more for garnish
11/2 cups coconut milk HANDS- ON 10 MIN . 3/4 cup chopped cucumber
SERVES 4 (serving size: 1 cup) CALORIES TOTAL 10 MIN .
130; FAT 4g (sat 1g, unsat 3g); PROTEIN 2g;
2 Tbsp. semisweet 1/2 avocado, seeded and
CARB 23g; FIBER 5g; SUGARS 14g (added chocolate chips The sweetness of the seedless peeled
sugars 0g); SODIUM 26mg; CALC 6% DV;
green grapes and coconut 1/2 cup water
POTASSIUM 8% DV Place banana, avocado, mint,
water is balanced by the subtle 1/4 cup loosely packed fresh
and coconut milk in a blender. mint leaves
licorice-like flavor of the
Process until smooth. Add 1 Tbsp. agave nectar
fennel.
chocolate chips, and process 1 tsp. lime zest
One cup of kiwi until finely chopped. 11/2 cups frozen whole
seedless green grapes 1 Tbsp. fresh lime juice
provides over 200
SERVES 3 (serving size: 1 cup) CALORIES
percent of your daily 1 cup coconut water
269; FAT 15g (sat 5g, unsat 9g); PROTEIN Place kale, honeydew, cucumber,
vitamin C needs. 3g; CARB 37g; FIBER 8g; SUGARS 20g 3/4 cup cored and thinly
Kiwi is also loaded (added sugars 7g); SODIUM 30mg; CALC sliced fennel avocado, water, mint, agave
with vitamin E. Both 25% DV; POTASSIUM 16% DV nectar, lime zest, and lime juice
vitamins C and E are 1/3 cup plain whole-milk
yogurt in a blender. Process until
crucial in maintaining
a healthy immune 1/4 avocado, seeded and smooth. Garnish with honeydew.
system because they’re peeled SERVES 2 (serving size: 11/2 cups)
powerful antioxidants 11/2 Tbsp. chopped fennel CALORIES 192; FAT 8g (sat 1g, unsat 6g);
that help to fight fronds PROTEIN 3g; CARB 32g; FIBER 6g;
illness-causing free SUGARS 23g (added sugars 8g); SODIUM
radicals throughout 2 tsp. agave nectar 44mg; CALC 8% DV; POTASSIUM 17% DV
the body. 11/2 tsp. lemon zest

Place grapes, coconut water,

fennel, yogurt, avocado, fennel,
agave nectar, and lemon zest in
a blender. Process until smooth.
SERVES 2 (serving size: 11/2 cups)
CALORIES 204; FAT 5g (sat 1g, unsat 3g);
PROTEIN 3g; CARB 36g; FIBER 4g;
SUGARS 32g (added sugars 5g); SODIUM
90mg; CALC 12% DV; POTASSIUM 11% DV

32 COOKING LIGHT
HONEYDEW-
CUCUMBER
SMOOTHIES

33
 AVOCADO-MINT
SMOOTHIES
p. 32

34 COOKING LIGHT
 IS MY
AVOCADO
RIPE?
To check an avocado for ripeness, peel back the
small stem at the top of the avocado. If it lifts away
easily and the flesh appears green underneath, the
avocado should be at or near ideal ripeness and
ready to eat. If the stem doesn’t lift off, it’s not yet
ripe but can likely be used in the next couple of
days. If the flesh under the stem is brown, the fruit
is likely overripe or may have brown-spotted flesh.
Or, give the avocado a gentle squeeze. If it yields,
it is ready to be used right away and may even last
up to 2 days when stored at room temperature. If
it yields slightly, it will likely be ripe within 2 to 3
days. Firm avocados may take about 5 days to be
ready for eating.

HOW TO STORE AVOCADOS

Store uncut avocados at room temperature
on your countertop. If an avocado is soft and
you need to halt the ripening process, you can
refrigerate it for up to 3 days. If you’ve cut into
an avocado and need to store leftovers, brush or
squeeze fresh lemon or lime juice over the flesh.
The acid will help prevent oxidation or browning.
Refrigerate for up to 3 days.

SMOOTHIES & SNACKS 35

Really Green
Smoothie

How to
HANDS- ON 5 MIN .
TOTAL 5 MIN .

The combination of kale and avocado

makes this smoothie recipe extra Freeze
green. Chia seeds lend a heart-
healthy punch of fiber and omega-3
Pineapple-Spinach Greens
fatty acids.
Smoothie Stock up on fresh greens and
1 large ripe banana
HANDS- ON 5 MIN .
freeze them to have on hand for
1 cup packed baby kale TOTAL 5 MIN . making smoothies.
1 cup unsweetened vanilla almond

1
milk Use fruit juice rather than added
sugar to balance the bitter taste of
BLANCH
1/4 ripe avocado Rinse the greens well and
greens, and suddenly you have a
1 Tbsp. chia seeds chop, if desired. Using tongs,
serving of vegetables that tastes
2 tsp. honey submerge the greens in boiling
like dessert.
1 cup ice cubes water. Let them swim for about
1/4 cup pineapple juice
30 seconds or until wilted.
Place banana, kale, almond milk, 1/4 cup water
avocado, chia seeds, and honey in a
blender. Process until smooth. Add ice
and process until smooth.
2 cups baby spinach
1/2 cup frozen mango chunks 2 SHOCK & SQUEEZE
Using the tongs, move
the greens over to a bowl of ice
1/2 cup frozen pineapple chunks
SERVES 1 (serving size: 2⅓ cups) CALORIES 333;
water and swish around for 2 to 3
FAT 14g (sat 2g, unsat 11g); PROTEIN 6g; CARB Place pineapple juice and water in a minutes. Drain the ice and water.
54g; FIBER 12g; SUGARS 29g (added sugars 12g);
SODIUM 189mg; CALC 56% DV; POTASSIUM
blender, then add spinach, mango, and Use your hands to squeeze out as
22% DV pineapple. Process until smooth. much water as you can from the
SERVES 1 (serving size: 1⅓ cups) CALORIES 150; greens.

3
FAT 0g (sat 0g, unsat 0g); PROTEIN 4g; CARB 35g;
FIBER 5g; SUGARS 26g (added sugars 0g); FREEZE
SODIUM 91mg; CALC 14% DV; POTASSIUM 7% DV Pack the greens into fist-
size spheres. Space out on a
baking sheet and cover with
plastic wrap; freeze until partially
frozen, about 1 to 2 hours.
Transfer the greens to a ziplock
plastic freezer bag and freeze
until ready to use.

36 COOKING LIGHT
 PINEAPPLE-SPINACH
SMOOTHIE

REALLY GREEN
SMOOTHIE

SMOOTHIES & SNACKS 37

 KALE-GINGER
SMOOTHIES

38 COOKING LIGHT
 MATCHA MATTERS
Matcha is a type of green tea that’s
ground into a fine powder. It contains
Kale-Ginger nutrients from the entire tea leaf and
has more caffeine and antioxidants
Smoothies than are typically present in green
HANDS- ON 10 MIN . tea. Antioxidants help stabilize free
TOTAL 10 MIN . radicals, harmful compounds that
can damage cells and cause chronic
Ginger adds a nice kick of heat and
disease. Some of the components
warmth, and the banana lends the in matcha could also help enhance
necessary sweetness. The thick, brain function and reduce the risk of
creamy consistency comes from the cardiovascular disease.
yogurt and avocado.

1 cup roughly torn stemmed curly

or Lacinato kale
1 cup whole milk Spinach and
1 medium banana, sliced and Green Tea
frozen
Smoothie
1/2 cup plain 2% reduced-fat
strained (Greek-style) yogurt HANDS- ON 5 MIN .
TOTAL 5 MIN .
1/4 large avocado, chopped
11/2 tsp. sliced fresh ginger Honey is a born companion to
1 tsp. chia seeds, plus more for matcha, or any green tea, as it
garnish balances out the slight bitterness,
and its floral nature pairs well with
Place all ingredients in a blender; the grassy notes of matcha.
process until smooth, about 20
1 cup packed fresh baby spinach
seconds. Pour into glasses, and garnish
1 medium banana, sliced and
with chia seeds. Serve immediately. frozen
SERVES 2 (serving size: 1 cup) CALORIES 233; FAT 1/3 cup brewed green tea, chilled
10g (sat 4g, unsat 4g); PROTEIN 12g; CARB 27g;
FIBER 5g; SUGARS 15g (added sugars 0g); SODIUM 2 Tbsp. hulled hemp seeds, plus
88mg; CALC 26% DV; POTASSIUM 10% DV more for garnish
1 Tbsp. cashew butter
3/4 tsp. matcha green tea powder,
plus more for garnish
1/2 tsp. honey
⅛ tsp. kosher salt

Place all ingredients in a blender;

process until smooth, about 25
seconds. Pour into a glass, and garnish
with additional hemp seeds and
matcha powder. Serve immediately.
SERVES 1 (serving size: 1¼ cups) CALORIES 342;
FAT 19g (sat 3g, unsat 15g); PROTEIN 12g; CARB
38g; FIBER 6g; SUGARS 19g (added sugars 3g);
SODIUM 333mg; CALC 8% DV; POTASSIUM 17% DV

SPINACH AND
GREEN TEA
SMOOTHIE

SMOOTHIES & SNACKS 39

 BENEFITS OF
GREENS
Dark leafy greens are packed with fiber and vitamins
A, C, E, and K. They also contain high levels of calcium,
iron, magnesium, and potassium. Here are 5 great
reasons to include more leafy greens in your diet.

LOSE WEIGHT
The fiber and water content of greens helps fill you up
and keeps you feeling full longer, which can help you
lose weight.
REDUCE DIABETES RISK
Dark leafy greens are high in beta carotene and
alpha carotene. People who have diets high in these
carotenes can reduce risk for type 2 diabetes.
KEEP YOUR BRAIN YOUNG
One study showed that people who ate 1-2 servings
of dark leafy greens a day had the mental abilities
of those over a decade younger. Vitamin K may play
a main role by helping create special fats that are
critical to brain function.
BUILD BONES
Dark leafy greens are a good source of the calcium
needed to build bones and teeth, as well as keep your
muscles and nerves working.
FEND OFF CANCER
Carotenoid pigments and the vitamin C in leafy greens
may lower the risk of head, neck, breast, stomach,
skin, and lung cancers.

40 COOKING LIGHT
 Green Apple-Spinach
Smoothie
HANDS- ON 10 MIN .
TOTAL 10 MIN .

This smoothie is nicely tart from the

apple and lemon, with a hint of
sweetness from the honey.

1 cup packed fresh baby spinach

3/4 cup chopped Granny Smith apple
1/2 cup whole milk
1/3 cup ice cubes
1/4 cup plain 2% reduced-fat
strained (Greek-style) yogurt
1/4 medium avocado, chopped
2 tsp. fresh lemon juice
1 tsp. honey
Lemon zest

Place spinach, apple, milk, ice cubes,

yogurt, avocado, and lemon juice in a
blender; process until smooth, about 30
seconds. Pour into a glass, and garnish
with lemon zest, if desired. Serve
immediately.
SERVES 1 (serving size: about 11/2 cups) CALORIES
282; FAT 13g (sat 4g, unsat 7g); PROTEIN 12g; CARB
32g; FIBER 7g; SUGARS 22g (added sugars 6g);
SODIUM 119mg; CALC 26% DV; POTASSIUM 11% DV

SMOOTHIES & SNACKS 41

 FRUITY KALE
SMOOTHIE

42 COOKING LIGHT
Fruity Kale Smoothie Chard and Kiwi
HANDS- ON 10 MIN . Smoothie
TOTAL 10 MIN .
HANDS- ON 10 MIN .
TOTAL 10 MIN .
The combination of apple, kale, and
almond butter works really well and The coconut, pineapple, and kiwi add
provides sweetness, bitterness, and a tropical vibe to this smoothie, and
nutty umami. Kale is a good the coconut water helps keep you
non-dairy source of bone-building hydrated. The mint with the kiwi and
calcium. pineapple flavors allows the vegetal
1 cup roughly torn stemmed curly flavor of the Swiss chard to fade into
or Lacinato kale the background.
1/2 cup unsweetened almond milk 1 cup packed stemmed and
1/2 cup chopped fresh Gala apple, chopped Swiss chard
plus apple slice for garnish 1 large kiwi, peeled and chopped
1/2 medium banana, sliced and 3/4 cup crushed ice
frozen
1/3 cup coconut water
1/4 cup honey whole-milk strained
(Greek-style) yogurt 1/4 cup chopped fresh pineapple,
plus 1 pineapple wedge for
11/2 Tbsp. unsweetened almond garnish
butter
1/4 cup loosely packed fresh
Place kale, almond milk, chopped mint leaves
apple, banana, yogurt, and almond
Place Swiss chard, kiwi, crushed ice,
butter in a blender; process until
coconut water, chopped pineapple, and
smooth, about 25 seconds. Pour into a
mint in a blender; process until smooth,
glass, and garnish with apple slice.
about 25 seconds. Pour into a glass,
Serve immediately.
and garnish with pineapple wedge.
SERVES 1 (serving size: 11/2 cups) CALORIES 308; Serve immediately.
FAT 17g (sat 3g, unsat 13g); PROTEIN 10g; CARB
34g; FIBER 6g; SUGARS 22g (added sugars 4g); SERVES 1 (serving size: about 11/2 cups) CALORIES
SODIUM 186mg; CALC 44% DV; POTASSIUM 86; FAT 1g (sat 0g, unsat 0g); PROTEIN 2g; CARB
14% DV 21g; FIBER 4g; SUGARS 13g (added sugars 0g);
SODIUM 114mg; CALC 7% DV; POTASSIUM 12% DV

CHARD AND KIWI

SMOOTHIE

SMOOTHIES & SNACKS 43

44
Keep the carbs in check with these
LOW-CARBlow-sugar, veggie-packed blends.

SMOOTHIES

COOKING LIGHT
 A TASTE OF THE
TROPICS SMOOTHIES
p. 48

SMOOTHIES & SNACKS 45

 Horseradish-Tomato
Smoothies
HANDS- ON 5 MIN . TOTAL 5 MIN .

With ingredients reminiscent of a

Bloody Mary cocktail, but without
the alcohol, these smoothies are
great for mature palates.

1 cup plain 2% reduced-fat

strained (Greek-style) yogurt
1/2 cup crushed ice
1/4 cup vegetable juice
21/2 Tbsp. grated fresh horseradish
1 Tbsp. fresh lemon juice
1/4 tsp. kosher salt
1/8 tsp. freshly ground black pepper
3 scallions, trimmed
2 ripe red globe tomatoes, cored
and seeded
1 garlic clove, crushed

Place yogurt in a blender. Add crushed

ice, vegetable juice, horseradish, lemon
juice, salt, pepper, scallions, tomatoes,
and crushed garlic to blender; process
until smooth.
SERVES 4 (serving size: 3/4 cup) CALORIES 76; FAT
1g (sat 1g, unsat 0g); PROTEIN 7g; CARB 10g; FIBER
3g; SUGARS 6g (added sugars 0g); SODIUM 172mg;
CALC 9% DV; POTASSIUM 6% DV

46 COOKING LIGHT
Berries and Beets
Smoothies
HANDS- ON 5 MIN . TOTAL 5 MIN .

The frozen berries help thicken the

smoothie; plus, the seeds of frozen
blackberries are softer than those of
fresh berries. The earthiness of the
beet juice balances the sweetness of
the berries.

3/4 cup frozen blueberries

3/4 cup water
1/2 cup ice cubes
1/2 cup plain whole-milk strained
(Greek-style) yogurt
1/4 cup frozen blackberries
1/4 cup fresh-pressed beet juice

Place all ingredients in a blender;

process until smooth, 35 to 40
seconds. Pour into glasses, and serve
immediately.
SERVES 2 (serving size: 1 cup) CALORIES 111; FAT
3g (sat 2g, unsat 0g); PROTEIN 6g; CARB 15g;
FIBER 3g; SUGARS 11g (added sugars 0g); SODIUM
45mg; CALC 7% DV; POTASSIUM 5% DV

LOWER-CARB FRUITS
If you are following a Keto diet, many
fruits are not on the “allowed foods”
list. Most Keto plans recommend that
you keep carbohydrate intake at 5 to
10 percent of calories per day. There
are a few fruits that are relatively low
in carbs and high in fiber that can be
included and still help you stay within
the recommended carbohydrate
guidelines: lemons, limes, coconut,
raspberries, strawberries, and
blueberries.

SMOOTHIES & SNACKS 47

Peanut Butter
Smoothies Dragon fruit is an
HANDS- ON 5 MIN . TOTAL 5 MIN . oval-shaped, vibrantly-
colored tropical
Tart and sweet with a nice fruit. The inside of
nuttiness from the peanut ripe dragon fruit is
butter powder, this smoothie is beautifully sweet and
similar in texture to
creamy, yet light and not too
kiwi flesh. Its flavor
thick. It may remind you of resembles a mash-up
raspberry jam on peanut of a kiwi, a pear, and
butter toast. a watermelon. Dragon
fruit is a source of fiber,
3/4 cup unsweetened vanilla vitamin C, magnesium,
almond milk and iron. It also offers a
1/2 cup ice cubes good dose of hydration.
1/2 medium banana, frozen
⅓ cup frozen raspberries,
plus more for garnish
1/4 cup plain whole-milk A Taste of the
strained (Greek-style)
yogurt
Tropics Smoothies
HANDS- ON 5 MIN . TOTAL 5 MIN .
1/4 cup water
2 Tbsp. peanut butter This vibrant smoothie shines
powder with tropical flavor from
1/4 tsp. stevia extract powder dragon fruit, coconut milk,
and pineapple. The cottage
Place all ingredients in a blender; cheese adds not only a lovely
process until smooth, about 30 tang, but also a velvety, light
seconds. Divide evenly between texture.
2 glasses. Garnish with 2 oz. frozen dragon fruit
additional frozen raspberries, puree (about 1/2 cup)
and serve immediately. 1/2 cup coconut milk, well
SERVES 2 (serving size: 1¼ cups)
shaken and stirred
CALORIES 100; FAT 3g (sat 1g, unsat 1g); ⅓ cup frozen pineapple
PROTEIN 6g; CARB 15g; FIBER 4g; chunks
SUGARS 7g (added sugars 0g); SODIUM
121mg; CALC 20% DV; POTASSIUM 5% DV 1/4 cup whole-milk cottage
cheese
For more peanut butter 1/4 cup refrigerated orange
smoothie recipes, see p. 54. juice
2 tsp. fresh lime juice
1 tsp. stevia extract powder
Lime slices (optional)

Place all ingredients in a blender.

Process until smooth, 30
seconds to 1 minute. Pour into
glasses; garnish with lime slices,
if desired. Serve immediately.
SERVES 2 (serving size: 1 cup) CALORIES
82; FAT 2g (sat 1g, unsat 0g); PROTEIN 4g;
CARB 15g; FIBER 2g; SUGARS 7g (added
sugars 0g); SODIUM 115mg; CALC 3% DV;
POTASSIUM 2% DV

48 COOKING LIGHT
 DAIRY-FREE
OPTIONS
If you can’t do dairy, or simply want to avoid it, don’t
let that limit you. Try these milks as alternatives to
cow’s milk in your smoothie recipes.
SOY MILK Most soy milks have added thickeners to
get that rich, milk-like consistency—the benchmark
for dairy substitutions. It is mildly nutty and creamy,
with a vegetal note.
HEMP MILK Made from seeds of the hemp plant, this
milk is a bit chalky with a strong, fermented, vitamin-
like flavor. It is likely to be cloudy with particles, even
when thickeners are added.
RICE MILK Tastes just like sweet rice, and it gets
what little body it has from a small amount of added
safflower or canola oil.
ALMOND MILK Nutty and toasty with slightly bitter
undertones, the milk is made from ground almonds
mixed with water. The mixture is filtered, then
fortified with nutrients and thickened with agents like
lecithin and carrageenan for body.
COCONUT MILK Similar to canned light coconut
milk, but the smooth dairy-case kind has less sweet
coconutty flavor and body.

SMOOTHIES & SNACKS 49

 Cucumber Smoothies
HANDS- ON 5 MIN . TOTAL 5 MIN .

Yogurt drinks are popular across the

Middle East and South Asia. This
savory refresher features pureed
cucumber and herbs, plus a spritz of
club soda. If the cucumber peels and
seeds are tender, they don't need to
be removed.

2 cups cold plain fat-free yogurt

21/2 cups chopped cold cucumbers,
plus 4 slices for garnish
21/2 Tbsp. packed coarsely chopped
fresh dill
21/2 Tbsp. packed coarsely chopped
fresh basil
21/2 Tbsp. packed coarsely chopped
fresh mint leaves
21/2 Tbsp. fresh lemon juice
3/4 cup ice cubes
3/4 tsp. fine sea salt
11/2 cups cold club soda or sparkling
water

1. Place yogurt, chopped cucumbers,

herbs, lemon juice, ice cubes, and salt
in a blender, and process until smooth.
2. Pour cucumber mixture into glasses.
Fill glasses evenly with club soda and
stir. Add more ice if desired, and
garnish with cucumber slices.
SERVES 4 (serving size: about 13/4 cups) CALORIES
68; FAT 0g (sat 0g, unsat 0g); PROTEIN 5g; CARB
12g; FIBER 0g; SUGARS 6g (added sugars 0g);
SODIUM 533mg; CALC 17% DV; POTASSIUM 3% DV

50 COOKING LIGHT
Spring Greens
Smoothies
HANDS- ON 5 MIN . TOTAL 5 MIN .

Bright, tart, and packed with veggies,

these refreshing smoothies are quite
vegetal and asparagus-forward,
but get sweetness from the grapes
and kiwi.

4 oz. fresh asparagus, trimmed

and cut into 1-in. pieces (about 1
cup), plus asparagus spears for
garnish
3 cups fresh baby spinach
1/2 cup seedless green grapes
1/4 cup peeled and chopped kiwi
1/4 cup white grape juice
2 cups ice cubes

1. Bring a small saucepan of water to a

boil over medium-high. Add asparagus
pieces; cook, covered, until very tender,
about 5 minutes. Drain, and let cool
5 minutes.
2. Place asparagus, spinach, grapes,
kiwi, and grape juice in a blender.
Process until smooth, about 10
seconds. Add ice cubes; process until
smooth, about 10 seconds. Pour into
glasses. Garnish with asparagus
spears, and serve immediately.
SERVES 4 (serving size: 1 cup) CALORIES 70; FAT
0g (sat 0g, unsat 0g); PROTEIN 2g; CARB 15g;
FIBER 2g; SUGARS 12g (added sugars 0g); SODIUM
38mg; CALC 5% DV; POTASSIUM 2% DV

SMOOTHIES & SNACKS 51

 Strawberry-Basil
Smoothies
HANDS- ON 5 MIN . TOTAL 5 MIN .

Basil gives these smoothies a bit of

garden-fresh flavor. Use whatever
kind of milk is in your fridge as long
as it’s a milk with no added sugars.

2 cups frozen whole strawberries,

slightly thawed
11/4 cups unsweetened almond milk
1 cup firmly packed fresh basil
leaves
1 Tbsp. honey
Pinch of salt

Place all ingredients in a blender, and

process until smooth, 30 seconds to
1 minute. Pour into glasses.
SERVES 4 (serving size: about 1 cup) CALORIES 54;
FAT 1g (sat 0g, unsat 1g); PROTEIN 1g; CARB 12g;
FIBER 2g; SUGARS 7g (added sugars 4g); SODIUM
92mg; CALC 17% DV; POTASSIUM 4% DV

Strawberries are rich

in antioxidants and
vitamin C, natural anti-
inflammatory agents
that help reduce
chronic inflammation.
The antioxidants
found in strawberries
may help prevent and
manage conditions
such as cardiovascular
disease and diabetes.
They may also boost
brain health and mental
sharpness.

52 COOKING LIGHT
Kale and Spinach
Smoothies
HANDS- ON 5 MIN . TOTAL 5 MIN .

These smoothies are surprisingly

light and airy. The sweetness of the
pear is a good balance for the earthy,
slightly bitter kale.

11/2 cups ice cubes

1 cup packed stemmed and
chopped Lacinato kale
1/2 cup packed fresh baby spinach
1/2 cup chopped Bartlett pear
1/2 cup vanilla whole-milk strained
(Greek-style) yogurt
1/4 cup unsweetened almond milk
1/4 cup chopped avocado
11/2 tsp. fresh lemon juice
1/4 tsp. stevia extract powder

Place all ingredients in a blender.

Process until smooth, 25 to 30 seconds.
Pour into glasses. Serve immediately.
SERVES 2 (serving size: 1 cup) CALORIES 124; FAT
5g (sat 2g, unsat 3g); PROTEIN 6g; CARB 15g;
FIBER 3g; SUGARS 9g (added sugars 0g); SODIUM
58mg; CALC 15% DV; POTASSIUM 6% DV

SMOOTHIES & SNACKS 53

THE PEANUT
GALLERY
Pump up the protein and the heart-
healthy fat with these creamy
peanut butter smoothies.

54 COOKING LIGHT
 Types of
Peanut
Butter
There are four main types
of peanut butter, but a lot of
variations in each category.

CREAMY (SMOOTH)
This peanut butter has no nut
chunks. It contains hydrogenated oil,
carbohydrates, and additional oils
as well. Because of these and other
preservatives, it has a shelf life of
many months.

CRUNCHY (CHUNKY)
This type has pieces or chunks of
peanuts. Like creamy, it contains
hydrogenated oil, sugar, and
preservatives. This means you won’t
have to store it in the fridge since it
will have a long shelf life. You won’t
need to stir it to combine the oil and
nut butter.

NATURAL
Available in both creamy and
crunchy, this butter contains only
two ingredients—nuts and oil (from
the nuts). It must be refrigerated
because it has no preservative to
prolong the shelf life. You may need
to stir before using.

ORGANIC
This peanut butter is made from
nuts that have been grown without
synthetic pesticides, herbicides, and
chemical fertilizers.

SMOOTHIES & SNACKS 55

Peanut Peanut Butter and Peanut Butter,
Butter-Strawberry Kefir is a fermented Chocolate Banana Flax, and Banana
Kale Smoothie dairy product similar to Smoothies Smoothies
yogurt and buttermilk.
HANDS- ON 5 MIN . TOTAL 5 MIN . HANDS- ON 5 MIN . TOTAL 5 MIN . HANDS- ON 10 MIN . TOTAL 10 MIN .
It’s tangy and about as
thick and creamy as a
This PB&J-inspired green Whir up a frozen banana with Adding flax seeds to a
smoothie, and full of
smoothie has plenty of protein gut-healthy probiotics. peanut butter and cocoa in this smoothie increases the fiber
from the soy milk and the You might think of sweet, creamy drink and get all and the heart-healthy fatty
peanut butter. kefir as drinkable, the delicious flavors of a acids. If the smoothies seem
pourable yogurt. chocolate milkshake. too thick, just add another
1cup unsweetened soy milk
tablespoon or two of milk.
1cup frozen strawberries 1 cup fat-free milk
1cup chopped kale 1 frozen banana 1/2 cup 1% low-fat milk
1Tbsp. natural creamy 2 Tbsp. natural creamy 1/2 cup vanilla fat-free yogurt
peanut butter
peanut butter
Spinach, Peanut 1 Tbsp. unsweetened cocoa
2 Tbsp. ground golden
flax seed
1 Tbsp. honey
1 tsp. vanilla extract
Butter, and Banana powder 1 Tbsp. creamy peanut
2-4 ice cubes
Smoothie 1 Tbsp. chia or hemp seeds butter
HANDS- ON 5 MIN . TOTAL 5 MIN . 1 tsp. vanilla extract 1 tsp. honey
Place soy milk, strawberries, ¼ tsp. vanilla extract
kale, peanut butter, honey,
Peanut butter and banana is a Place milk, banana, peanut 1 ripe banana, sliced
vanilla, and ice cubes in
classic combo that’s even more butter, cocoa, chia or hemp
delicious with the addition of seeds, and vanilla in a blender, Place all ingredients in a
a blender, and process tangy, probiotic-rich kefir.
and process until smooth. blender; process until smooth.
until smooth. Plus, this smoothie helps you
SERVES 2 (serving size: 1 cup) CALORIES SERVES 2 (serving size: about ¾ cup)
SERVES 1 (serving size: 11/2 cups) up your veggie servings for the
246; FAT 11g (sat 2g, unsat 7g); PROTEIN CALORIES 230; FAT 8g (sat 2g, unsat 6g);
CALORIES 312; FAT 12g (sat 2g, unsat 10g); day with a bit of mild-flavored 10g; CARB 27g; FIBER 7g; SUGARS 14g PROTEIN 9g; CARB 32; FIBER 4g;
PROTEIN 12g; CARB 41g; FIBER 6g;
spinach. (added sugars 0g); SODIUM 128mg; CALC SUGARS 24g (added sugars 3g); SODIUM
SUGARS 28g (added sugars 19g); SODIUM
20% DV; POTASSIUM 9% DV 106mg; CALC 21% DV; POTASSIUM 11% DV
170mg; CALC 36% DV; POTASSIUM 15% DV 1 cup plain kefir
1 Tbsp. creamy peanut
butter
1 cup spinach Golden flax seed comes
from the flax plant,
1 frozen banana which is cultivated for
1 Tbsp. honey its seeds, fiber, and
flax oil. The seeds
Place kefir, peanut butter, contain essential
fatty acids, including
spinach, banana, and honey
omega-3 and omega-
in a blender, and process 6. Golden flax seeds
until smooth. are also an excellent
source of dietary fiber,
SERVES 1 (serving size: 11/2 cups)
which can help slow
CALORIES 398; FAT 11g (sat 3g, unsat 7g);
PROTEIN 15g; CARB 67g; FIBER 5g;
digestion and possibly
SUGARS 49g (added sugars 17g); SODIUM aid in controlling blood
186mg; CALC 35% DV; POTASSIUM sugar levels. Offering
23% DV 6 grams of protein per
3-tablespoon serving,
flax seeds are also a
good source of iron,
and contain calcium
and potassium.

56 COOKING LIGHT
Peanut Butter and
Jelly Smoothies
HANDS- ON 10 MIN . TOTAL 10 MIN .

The mixed berries, ripe banana,

dates, and fresh blueberries offer a
sweetness that will remind you of
the jelly that is often paired with
peanut butter. No added sugar
needed.

11/2 cups unsweetened vanilla

almond milk
1 cup fresh blueberries, plus
more for garnish
3/4 cup frozen mixed berries
1/2 cup chopped very ripe
banana, frozen
1/2 cup plain 2% reduced-fat
strained (Greek-style) yogurt
2 medium dried pitted dates
2 Tbsp. plus 11/2 tsp. natural
creamy peanut butter,
divided PEANUT BUTTER, FLAX,
AND BANANA
SMOOTHIES
1. Place milk, blueberries, mixed
berries, banana, yogurt, dates, and
2 tablespoons peanut butter in a
blender, and process until smooth
and well combined, about 1 minute,
stopping to scrape down sides
as needed.
2. Pour mixture into glasses; top
evenly with remaining 11/2 teaspoons
peanut butter. Garnish with
additional blueberries, and serve
immediately.
SERVES 3 (serving size: about 1 cup)
CALORIES 241; FAT 9g (sat 2g, unsat 7g);
PROTEIN 8g; CARB 33g; FIBER 5g; SUGARS
23g (added sugars 0g); SODIUM 142mg; CALC
282% DV; POTASSIUM 5% DV

PEANUT BUTTER AND

CHOCOLATE BANANA
SMOOTHIES

SMOOTHIES & SNACKS 57

 PEANUT BUTTER
AND JELLY
SMOOTHIES
p. 57

58
 HEALTH
BENEFITS OF
PEANUT BUTTER
Peanut butter, in its most basic form, comes from
ground peanuts. Salt is optional. Some brands contain
sugar, molasses, vegetable oils, and corn syrup, but you
can get all of peanut butter’s nutritional value without
all the additives.
Peanut butter is a great source of plant-based
protein, and contains all 20 amino acids. It also contains
antioxidants that help decrease risk of heart disease and
diabetes, and support a healthy immune system. Peanuts
are a great source of niacin, magnesium, vitamin E, biotin,
and copper. The fat in peanut butter is mostly heart-
healthy monounsaturated and polyunsaturated fat, and the
natural form of this nut butter is also low in carbs. Other
possible health benefits of peanut butter include improved
gut health, reduced risk of cancer, better bone health, hair
growth, and skin protection. Because peanut butter is a
great source of fiber, protein, and fat, it can help satiate
your hunger and keep you feeling full longer. If you have a
peanut allergy, try some alternatives, like almond butter or
walnut butter.

SMOOTHIES & SNACKS 59

CHOCOLATE
CRAVINGS
Indulge in a smoothie that looks and
tastes like dessert and is packed with
good-for-you nutrients.

60 COOKING LIGHT
 CHOCOLATE-BANANA
PROTEIN SMOOTHIE
p. 62

SMOOTHIES & SNACKS 61

 Strawberry-Chocolate Chocolate-Raspberry
According to a recent Smoothie Smoothies
study, older adults HANDS- ON 5 MIN . TOTAL 5 MIN . HANDS- ON 5 MIN . TOTAL 5 MIN .
who reported eating
chocolate at least This creamy, rich smoothie will Reminiscent of a raspberry ganache
once a week scored satisfy any craving for chocolate. It's tart, this smoothie is equally
higher on a number so decadent you might want it as a sweet-tart and chocolatey. The
of cognitive tests
dessert, too. yogurt provides creamy texture and
compared to those
indulging less often. extra raspberry flavor.
1½ cups frozen strawberries
The researchers 1 cup chocolate almond milk
point to a group 1 cup chilled unsweetened
of compounds in chocolate almond milk, plus 1 cup raspberry fat-free strained
chocolate called more if needed (Greek-style) yogurt
methylxanthines (which 1 Tbsp. almond butter 1 cup frozen raspberries, plus
include caffeine) that 1 Tbsp. unsweetened cocoa more for garnish
have been shown to 2 Tbsp. unsweetened cocoa
improve concentration 1 Tbsp. honey
and mood. 1½ Tbsp. hemp seeds, plus more
Place strawberries, milk, almond butter, for garnish
cocoa, and honey in a blender. Process
Place all ingredients in a blender, and
until smooth, adding more almond milk,
process until smooth, about 20
if needed, for desired consistency.
seconds. Pour into glasses. Garnish
Serve immediately.
with additional raspberries and hemp
Chocolate-Banana SERVES 1 (serving size: 2 cups) CALORIES 303;
seeds. Serve immediately.
Protein Smoothie FAT 13g (sat 2g, unsat 10g); PROTEIN 7g; CARB 47g;
FIBER 9g; SUGARS 29g (added sugars 17g); SERVES 2 (serving size: about 1½ cups) CALORIES
HANDS- ON 5 MIN . TOTAL 5 MIN . SODIUM 223mg; CALC 55% DV; POTASSIUM 249; FAT 6g (sat 1g, unsat 5g); PROTEIN 14g; CARB
16% DV 38g; FIBER 8g; SUGARS 26g (added sugars 10g);
Red lentils give this smoothie a plant- SODIUM 134mg; CALC 37% DV; POTASSIUM
based protein boost. To make this 11% DV

smoothie vegan, use unsweetened Banana-Cocoa Soy

coconut beverage or almond milk in
place of the dairy milk.
Smoothie
HANDS- ON 5 MIN . TOTAL 5 MIN .
1 banana, frozen
½ cup cooked red lentils (see p. 14) With plenty of protein from both tofu
and soy milk, this banana-split-
½ cup fat-free milk
inspired breakfast smoothie will
2 tsp. unsweetened cocoa
keep you satisfied until lunchtime.
1 tsp. pure maple syrup
½ cup silken tofu
Place banana, lentils, milk, cocoa, ½ cup soy milk
and syrup in a blender, and process 2 Tbsp. unsweetened cocoa
until smooth. 1 Tbsp. honey
SERVES 1 (serving size: about 2 cups) CALORIES 1 banana, frozen and sliced
310; FAT 2g (sat 1g, unsat 1g); PROTEIN 15g; CARB
64g; FIBER 9g; SUGARS 25g (added sugars 4g);
Place tofu, soy milk, cocoa, and honey
SODIUM 57mg; CALC 19% DV; POTASSIUM 20% DV
in a blender, and process until smooth.
With the motor running, add banana
slices through the opening in lid and
continue to process until smooth.
SERVES 1 (serving size: about 2 cups) CALORIES
342; FAT 8g (sat 1g, unsat 2g); PROTEIN 16g; CARB
61g; FIBER 9g; SUGARS 37g (added sugars 17g);
SODIUM 116mg; CALC 5% DV; POTASSIUM 16% DV

62 COOKING LIGHT
Chocolate Chip Chocolate-Almond
Smoothies Smoothies
HANDS- ON 5 MIN . TOTAL 5 MIN .

Types of
HANDS- ON 10 MIN . TOTAL 10 MIN .

Surprisingly sweet from both the In this earthy blend, the nutty flavors
are balanced by the warmth of the

Chocolate
yogurt and the pear, the flavor is
balanced by the dark chocolate’s cinnamon and vanilla. It does have a
bitterness. little kick at the end from the cayenne
pepper, similar in flavor to Mexican-
1 cup frozen chopped pear (from 1 style hot chocolate. DARK CHOCOLATE
medium pear) Dark chocolate is a form of
½ cup ice cubes 2 medium bananas, sliced and frozen
(about 1½ cups)
chocolate containing cocoa
½ cup whole milk solids, cocoa butter, and added
¾ cup unsweetened almond milk
½ cup vanilla bean whole-milk sugar, without the milk or butter
strained (Greek-style) yogurt ½ cup ice cubes
found in milk chocolate.
2 dried pitted dates, chopped ¼ cup natural salted almond butter
(about 2 Tbsp.) 3 Tbsp. unsweetened cocoa MILK CHOCOLATE
½ tsp. vanilla extract 1 Tbsp. vanilla extract Milk chocolate has between 35%
¼ tsp. ground cinnamon ¼ tsp. ground cinnamon to 55% cocoa mass, which is
¼ cup dark chocolate chips ⅛ tsp. cayenne pepper (optional) more than what is found in white
Pinch of kosher salt chocolate but less than that of
Place pear, ice, milk, yogurt, dates,
dark chocolate. Milk chocolate
vanilla, and cinnamon in a blender, and Place all ingredients in a blender and
is typically made with cocoa
process until smooth, about 20 process until smooth, about 30 seconds.
butter, sugar, milk powder,
seconds. Add chocolate chips, and Pour into glasses. Serve immediately.
lecithin, and cocoa.
process until chips are coarsely SERVES 2 (serving size: 1 cup) CALORIES 339; FAT 20g
chopped, about 15 seconds. Pour into (sat 3g, unsat 16g); PROTEIN 10g; CARB 35g; FIBER 9g;
WHITE CHOCOLATE
SUGARS 15g (added sugars 1g); SODIUM 206mg; CALC
glasses, and serve immediately. Despite having the name
32% DV; POTASSIUM 17% DV
SERVES 2 (serving size: 1¼ cups) CALORIES 326; chocolate in its title, white
FAT 12g (sat 8g, unsat 0g); PROTEIN 8g; CARB 52g;
FIBER 6g; SUGARS 40g (added sugars 8g);
chocolate is free from any cocoa
SODIUM 49mg; CALC 18% DV; POTASSIUM 9% DV solids. White chocolate contains
cocoa butter, milk, and sugar,
with no cocoa solids.

Cocoa powder is
rich in theobromine,
which helps to reduce
inflammation and
may help prevent
heart disease, cancer,
and diabetes. Cocoa
powder also contains
iron, zinc, and selenium,
and these minerals
help give your immune
system a boost. The
selenium in cocoa has
been shown to limit the
negative side effects
of radiation therapy
in people with cancer.
The magnesium helps
maintain healthy nerve
and muscle functioning.

SMOOTHIES & SNACKS 63

 CHOCOLATE-ALMOND
SMOOTHIES
p. 63

64 COOKING LIGHT
CHOCOLATE CHIP
SMOOTHIES
p. 63

ALMOND MILK
Almond milk is rich in magnesium, a
mineral that many American diets fall
short on. Magnesium is important for
muscle function, blood sugar control,
blood pressure, and making bone,
protein, and DNA. Chocolate almond
milk is flavored with rich cocoa, also a
source of magnesium. The amount of
added sugars varies between brands,
so check the nutrition label carefully
for carbs and added sugars.

CHOCOLATE-
RASPBERRY
SMOOTHIES
p. 62

SMOOTHIES & SNACKS 65

 CHOCOLATE-
MINT
SMOOTHIES
p. 69

66
 HEALTH
BENEFITS OF
CHOCOLATE
If you’re craving something sweet, a small piece
(1 to 2 ounces) of dark chocolate a few times
a week is a healthy treat. Research suggests
that dark chocolate may improve heart health,
lower blood pressure, and reduce the risk
of diabetes. This is thanks to cocoa’s high
levels of flavonoids—plant-based antioxidants
that protect the heart. To get the maximum
flavonoid benefit, enjoy a square of dark
chocolate that contains 60% cacao or higher
and avoid those made with alkalized or Dutch-
processed cocoa.

SMOOTHIES & SNACKS 67

 MOCHA
SMOOTHIES

68 COOKING LIGHT
 Mocha Smoothies Chocolate-Mint Chocolate-
HANDS- ON 10 MIN . TOTAL 10 MIN . Smoothies Avocado Shakes
This icy coffee drink is similar HANDS- ON 5 MIN . TOTAL 5 MIN . HANDS- ON 5 MIN . TOTAL 5 MIN .

to a frappe, and the coconut The chopped chocolate in this Super chocolatey and smooth,
topping is like one of the indulgent smoothie is a nod to the avocado provides a creamy
vanilla cream foam toppings mint chocolate chip ice cream. texture and adds heart-healthy
at your local coffee shop. With fats. The espresso granules
its pronounced coffee flavor, 2 cups packed fresh baby
spinach really help bring out the
it could replace your morning chocolate flavor in this
cup of coffee, particularly on 1 cup loosely packed fresh
mint leaves, plus more for smoothie that may remind you
a hot day.
garnish of chocolate pudding.
¼ cup unsweetened 1 cup ice cubes 1 small avocado, plus
coconut cream avocado slices for garnish
¾ cup whole milk
2½ tsp. pure maple syrup, 1½ cups whole milk
½ cup chopped avocado
divided
1½ Tbsp. agave syrup 1 cup ice cubes
1 tsp. plus ⅛ tsp. vanilla
extract, divided 1 tsp. vanilla extract ¼ cup unsweetened cocoa,
plus more for garnish
1 medium banana, sliced ⅛ tsp. mint extract
1 Tbsp. date syrup
1 cup chocolate almond 2 oz. 60% cacao chocolate
milk candy bar, roughly 1 Tbsp. vanilla extract
chopped 1 tsp. instant espresso
2 Tbsp. chocolate protein
powder granules
1. Place spinach, mint leaves, ice, Pinch of kosher salt
1 Tbsp. instant espresso
granules milk, avocado, agave, vanilla, and
mint extract in a blender, and Place all ingredients in a blender,
1 cup ice cubes
process until smooth, about 20 and process until smooth and
1. Whisk together coconut seconds. Add chocolate, and creamy, about 20 seconds. Pour
cream, ½ teaspoon maple syrup, process until finely chopped, into glasses. Garnish with
and ⅛ teaspoon vanilla extract about 8 seconds. avocado slices and additional
in a small bowl until smooth and cocoa. Serve immediately.
2. Pour into glasses. Garnish
slightly thickened, about 30 with additional fresh mint leaves. SERVES 2 (serving size: about 1⅓ cups)
seconds. Set aside. Serve immediately.
CALORIES 285; FAT 17g (sat 6g, unsat 10g);
PROTEIN 9g; CARB 29g; FIBER 8g;
2. Place banana, almond milk, SERVES 2 (serving size: 1¼ cups)
SUGARS 17g (added sugars 1g); SODIUM
161mg; CALC 23% DV; POTASSIUM 15% DV
protein powder, espresso CALORIES 327; FAT 19g (sat 10g, unsat
5g); PROTEIN 5g; CARB 39g; FIBER 6g;
granules, ice, remaining 2 SUGARS 26g (added sugars 21g); SODIUM
teaspoons maple syrup, and 69mg; CALC 21% DV; POTASSIUM 11% DV

remaining 1 teaspoon vanilla

extract in a blender and process
until smooth, about 20 seconds.
Pour into glasses. Spoon
coconut mixture evenly over top
of each smoothie (about 2
tablespoons each). Serve
immediately.
SERVES 2 (serving size: 1 cup) CALORIES
306; FAT 9g (sat 6g, unsat 1g); PROTEIN
5g; CARB 53g; FIBER 2g; SUGARS 43g
(added sugars 15g); SODIUM 138mg;
CALC 25% DV; POTASSIUM 9% DV

SMOOTHIES & SNACKS 69

SMOOTHIE
BOWLS
Instead of sipping your smoothie
through a straw, use a spoon
and a bowl.

70 COOKING LIGHT
 KIWI-HONEYDEW
SMOOTHIE BOWL
p. 77

SMOOTHIES & SNACKS 71

Peach Cobbler
Smoothie Bowl 1. Stir together fresh
HANDS- ON 15 MIN. TOTAL 1 HR. 10 MIN. strawberries, basil, orange zest,
and 2 teaspoons coconut sugar
Enjoy the flavors of peach 3. Transfer milk mixture to a in a medium bowl until
cobbler in a smoothie bowl. blender. Add frozen peaches strawberries are evenly coated.
The soaked granola seasons and remaining 1 teaspoon maple Let strawberry mixture stand,
this smoothie while also
syrup. Process until smooth, 30 stirring occasionally, until juicy,
adding thickness, so there’s no
to 45 seconds, stopping to about 15 minutes. Place 1/2 cup
need for yogurt.
scrape down sides as needed. macerated strawberries in a
1 Tbsp. canola oil
4. Pour smoothie into a bowl, small bowl; set aside. Transfer
1/2 tsp. vanilla extract
and top with fresh peach slices, remaining macerated
2 Tbsp. plus 1 tsp. pure
pecans, and 1 tablespoon strawberries to an airtight
maple syrup, divided
granola. Serve immediately. container and reserve for
1 cup uncooked
old-fashioned regular SERVES 1 (serving size: about 11/2 cups)
another use. Store in
rolled oats CALORIES 354; FAT 14g (sat 3g, unsat 10g); refrigerator for up to 24 hours.
PROTEIN 9g; CARB 53g; FIBER 6g;
1 tsp. ground cinnamon
SUGARS 33g (added sugars 11g); SODIUM 2. Place frozen strawberries,
1/2 cup whole milk 53mg; CALC 16% DV; POTASSIUM 7% DV
yogurt, water, flax seeds, 1/4 cup
1 cup frozen sliced peaches orange juice, and remaining
1/4 cup thinly sliced
fresh peach
Strawberry- 2 teaspoons coconut sugar in a

1 Tbsp. chopped pecans, Orange Smoothie blender. Process until smooth,

30 to 45 seconds, stopping to
lightly toasted Bowl with scrape down sides as needed.
1. Preheat oven to 325°F. Line a
Macerated
rimmed baking sheet with Strawberries 3. Pour smoothie into a bowl.
Top with orange segments and
parchment paper. Combine oil, HANDS- ON 10 MIN. TOTAL 25 MIN.
reserved 1/2 cup macerated
vanilla, and 2 tablespoons maple strawberries. Garnish with
The flax seeds are a bonus
syrup in a medium bowl. Stir in nutrient to this bowl and don’t additional flax seeds, and serve
oats and cinnamon until compromise the flavors of the immediately.
combined. Spread evenly on strawberries and orange juice.
SERVES 1 (serving size: about 11/2 cups)
prepared baking sheet. Bake in Macerated strawberries add a CALORIES 352; FAT 13g (sat 2g, unsat 10g);
preheated oven until oats are nice twist, and basil brightens PROTEIN 12g; CARB 53g; FIBER 13g;
SUGARS 33g (added sugars 7g); SODIUM
slightly crisp, 15 to 18 minutes, up the smoothie and lends a
41mg; CALC 19% DV; POTASSIUM 21% DV
stirring halfway through. savory note.

Remove from oven, and let cool 2 cups quartered fresh

completely on baking sheet, strawberries
about 30 minutes. Store granola 1 Tbsp. thinly sliced fresh To macerate a fruit,
in an airtight container at room basil leaves sprinkle it with sugar
1/2 tsp. grated orange zest, and let it stand until
temperature for up to 1 month. juicy, usually about
plus 1/4 cup fresh juice,
2. In a small bowl, stir together divided 15 to 30 minutes, or
even overnight. A
milk and 3 tablespoons granola 4 tsp. coconut sugar, sprinkling of sugar
until combined. Let stand at divided draws moisture out of
room temperature until granola 11/2 cups frozen strawberries the fruit, which ends
1/4 cup plain whole-milk up combining with
softens, about 15 minutes.
strained (Greek-style) the sugar in the bowl
yogurt to create a syrup. In
some cases, you’ll
3 Tbsp. water notice a change in the
2 Tbsp. flax seeds, plus fruit texture and flavor
more for garnish immediately.
1/4 cup fresh orange
segments

72 COOKING LIGHT
 STRAWBERRY-
ORANGE SMOOTHIE
BOWL WITH
MACERATED
STRAWBERRIES

SMOOTHIES & SNACKS 73

Celery-Apple 2 medium celery stalks, plus
celery leaves for garnish
1. Fill a large bowl with ice water. 3. Pour smoothie into a bowl.
Peel 1 celery stalk, and chop to Drain shaved celery; transfer to
Smoothie Bowl 1/2 cup chopped Granny equal 1/2 cup. Set aside. Using a a paper towel–lined plate. Pat
HANDS- ON 10 MIN. TOTAL 10 MIN. Smith apple, plus 1/4 cup
peeler, shave remaining celery dry with paper towels. Top
cut into matchsticks
This spa-like smoothie bowl is stalk lengthwise into thin strips smoothie bowl with shaved
1 cup packed fresh baby
incredibly refreshing, with a spinach (about 1/4 cup); place strips in celery, 1/4 cup apple matchsticks,
subtle sweetness from the
2 Tbsp. water bowl of ice water. and chia seeds. Garnish with
banana and a little tartness
1/2 cup chopped banana, celery leaves, and serve
from the Granny Smith apple.
2. Place 1/2 cup chopped celery,
frozen immediately.
You get celery in each 1/2 cup chopped apple, spinach,
3/4 cup ice cubes water, banana, ice cubes, and SERVES 1 (serving size: 11/4 cups)
spoonful, and it feels like the
1 tsp. fresh lemon juice CALORIES 183; FAT 3g (sat 0g, unsat 2g);
edible version of spa water. It’s lemon juice in a blender. Process PROTEIN 4g; CARB 38g; FIBER 9g;
light, delicate, and beautiful. 2 tsp. chia seeds until smooth, 30 to 45 seconds, SUGARS 20g (added sugars 0g); SODIUM
116mg; CALC 13% DV; POTASSIUM 16% DV
stopping to scrape down sides
as needed.

74 COOKING LIGHT
Carrot-Mango 1 Tbsp. thinly sliced fresh
mint leaves
1. In a small bowl, stir together 3. Pour smoothie into a bowl, and
mint, lime juice, 1/4 cup shredded top with carrot slaw, chopped
Lassi Smoothie 1 tsp. fresh lime juice carrot, and 1 teaspoon honey fresh mango, and coconut flakes.
Bowl 1/4 cup plus 2 Tbsp. shredded until well combined. Set carrot Serve immediately.
carrot, divided
HANDS- ON 10 MIN. TOTAL 10 MIN. slaw aside. SERVES 1 (serving size: about 11/2 cups)
3 tsp. honey, divided CALORIES 326; FAT 6g (sat 4g, unsat 2g);
Lassi is an Indian yogurt-based
1/4 cup plain whole-milk 2. Place yogurt, coconut water, PROTEIN 8g; CARB 66g; FIBER 6g;
beverage with a smoothie-like remaining 2 tablespoons SUGARS 58g (added sugars 17g); SODIUM
strained (Greek-style)
consistency. The yogurt adds a 69mg; CALC 9% DV; POTASSIUM 9% DV
yogurt or unsweetened shredded carrot, remaining
nice thickness and smooth coconut milk yogurt 2 teaspoons honey, and frozen
texture. The mango is the 1/4 cup coconut water mango in a blender. Process until
prominent flavor, with subtle
1 cup frozen mango chunks smooth, 30 to 45 seconds,
notes from the carrot.
1/4 cup chopped fresh mango stopping to scrape down sides
1 Tbsp. unsweetened as needed.
coconut flakes, lightly
toasted

SMOOTHIES & SNACKS 75

 Açai is a small round
berry that comes from
the açai palm tree. The
berries have a deep
purple skin, yellow
flesh, and a large seed
inside. They’re similar
to grapes in size and
structure. The berries
have a slightly sweet,
earthy flavor that’s
often compared to
blueberries paired with
very dark chocolate.
They have fewer carbs
than most other fruits.

76 COOKING LIGHT
 Kiwi-Honeydew
Smoothie Bowl
HANDS- ON 5 MIN. TOTAL 5 MIN.

Raspberry- Fresh mint adds a refreshing

Pomegranate note, along with the coolness

Açai Bowl of the honeydew and kiwi.

Enjoy this bowl on a hot day
HANDS- ON 5 MIN. TOTAL 5 MIN. during the summer.

This well-balanced bowl is 11/4 cups chopped honeydew

slightly tart from the açai, but melon, divided
the raspberries, pomegranate 1/2 cup chopped peeled
juice, and honey add plenty of kiwi, frozen, plus 1/4 cup
sweetness. The pomegranate chopped peeled kiwi
for garnish
arils add texture, while hemp
seeds provide a nutrient bonus. 2 Tbsp. coconut water
2 tsp. honey
1 cup frozen unsweetened
raspberries 2 tsp. fresh mint leaves
1 (3.5-oz.) pkg. frozen 1 Tbsp. toasted sweetened
unsweetened açai puree, coconut flakes
slightly thawed 1/2 tsp. chia seeds
1/4 cup pomegranate juice
1. Place 1 cup honeydew, 1/2 cup
2 Tbsp. water
frozen kiwi, coconut water,
2 tsp. honey
honey, and mint in a blender;
1/4 cup fresh raspberries
process until smooth, 30 to 45
1 Tbsp. pomegranate arils
seconds, stopping to scrape
11/2 tsp. shelled hemp seeds
down sides as needed.
1 Tbsp. shaved dark
chocolate (about ⅛ oz.) 2. Pour smoothie into a bowl.
Top with 1/4 cup chopped kiwi,
RASPBERRY- 1. Place frozen raspberries, açai coconut flakes, chia seeds, and
POMEGRANATE puree, pomegranate juice, water,
AÇAI BOWL remaining 1/4 cup honeydew.
and honey in a blender. Process Serve immediately.
until smooth, 30 to 45 seconds,
SERVES 1 (serving size: about 11/2 cups)
stopping to scrape down sides CALORIES 235; FAT 3g (sat 2g, unsat 1g);
as needed. PROTEIN 3g; CARB 54g; FIBER 7g;
SUGARS 43g (added sugars 12g); SODIUM
2. Pour smoothie into a bowl. 64mg; CALC 8% DV; POTASSIUM 21% DV

Top with fresh raspberries,

pomegranate arils, hemp seeds,
and shaved dark chocolate.
Hemp seeds are
Serve immediately. packed with key
SERVES 1 (serving size: about 11/2 cups) vitamins and minerals,
CALORIES 304; FAT 11g (sat 2g, unsat 3g); including 100% of
PROTEIN 6g; CARB 50g; FIBER 15g; the daily value (DV)
SUGARS 29g (added sugars 12g); SODIUM for manganese in a
13mg; CALC 9% DV; POTASSIUM 14% DV 3-tablespoon serving.
Manganese is a
nutrient needed to
maintain strong bones
and produce collagen.
The seeds also provide
zinc, magnesium,
potassium, and calcium,
as well as a host of
antioxidants.

SMOOTHIES & SNACKS 77

Berries and Beet
Smoothie Bowl
HANDS- ON 5 MIN. TOTAL 5 MIN.

The earthy flavor of the beets is

complemented by fresh sharp
ginger and the sweet tang of
the blueberries. The bananas
add smoothness and another
layer of sweetness.

⅓ cup shredded peeled red

beet
1/4 cup water
11/4 cups frozen blueberries,
plus 2 Tbsp. thawed
blueberries for garnish
1/2 cup chopped banana,
frozen
1/2 tsp. grated fresh ginger
2 Tbsp. plain whole-milk
yogurt
2 Tbsp. chopped toasted
walnuts
Microgreens (optional)

1. Place beet, water, frozen

blueberries, frozen banana, and
ginger in a blender; process
until smooth, 30 to 45 seconds,
stopping to scrape down sides
as needed.
2. Pour smoothie into a bowl.
Swirl in yogurt. Top with thawed
blueberries, walnuts, and, if
desired, microgreens. Serve
immediately.
SERVES 1 (serving size: about 11/2 cups)
CALORIES 301; FAT 12g (sat 2g, unsat 8g);
PROTEIN 7g; CARB 49g; FIBER 10g;
SUGARS 31g (added sugars 0g); SODIUM
57mg; CALC 7% DV; POTASSIUM 13% DV

BEET BENEFITS
One serving of beets (1 cup) contains
just 59 calories. Beets are also chock-
full of folate, fiber, and potassium.
One cup delivers 4 grams of fiber—
mostly the insoluble type that keeps
things moving through your digestive
system—and about 10% of your daily
potassium needs.

78 COOKING LIGHT
Avocado-
Pineapple
Smoothie Bowl
HANDS- ON 5 MIN. TOTAL 5 MIN.

This smoothie is super creamy

and luscious from the avocado,
but tastes like a refreshing
pineapple beverage. The agave
helps to sweeten the pineapple,
with a little tang from the
pineapple still coming
through. The pepita seeds add
a nice crunch, while the
raspberries help to add even
more bright flavor.

1/4 cup smashed avocado

1 cup packed fresh baby
spinach
1/2 cup water
1 cup frozen pineapple
chunks
2 tsp. agave syrup
1/4 cup fresh pineapple
wedges
1/4 cup fresh raspberries
1 Tbsp. roasted unsalted
pumpkin seed kernels
(pepitas)

1. Place avocado, spinach, water,

frozen pineapple, and agave
syrup in a blender. Process until
smooth, 30 to 45 seconds,
stopping to scrape down sides
as needed.
2. Pour smoothie into a bowl.
Top with fresh pineapple,
raspberries, and pepitas. Serve
immediately.
SERVES 1 (serving size: about 11/2 cups)
CALORIES 283; FAT 9g (sat 1g, unsat 4g);
PROTEIN 6g; CARB 50g; FIBER 9g;
SUGARS 19g (added sugars 9g); SODIUM
95mg; CALC 7% DV; POTASSIUM 6% DV

SMOOTHIES & SNACKS 79

 SAVORY DATE AND
PISTACHIO BITES &
APRICOT-GINGER
ENERGY BALLS
p. 88

SNACKS
& TREATS
When you need
EVERYTHING-
SEASONED
ALMONDS
p. 82
some between-meal
nourishment, nibble on
seasoned nuts, crispy
chips, chewy bars, or
tasty trail mix.

80 COOKING LIGHT
 SUPER-SEED
SNACK BARS
p. 91

LOADED
ZUCCHINI BITES
p. 95

HOMEMADE
TRAIL MIX
p. 85

ROSEMARY
GOAT
CHEESE TOAST
p. 95

SMOKED GOUDA
AND GIARDINIERA
CHARCUTERIE
STICKS
p. 92

SMOOTHIES & SNACKS 81

Rosemary-Garlic
Pecans
HANDS- ON 5 MIN .
TOTAL 1 HR . 20 MIN .
NUT NUTRITION
Generally, nuts are rich in heart-
These savory spiced nuts are
healthy fats, vitamins, minerals,
perfect for snacking, adding to and antioxidants. But some nuts
a cheese board, or serving as a are higher in specific nutrients than
mini appetizer. You can make others. The nuts that are highest
these ahead and store in an in protein are peanuts, cashews,
airtight container for up to almonds, and pistachios. Hazelnuts,
2 weeks. macadamias, pecans, Brazil nuts, and
pine nuts are highest in unsaturated
1 large egg white fats. The amount of sodium will
3 Tbsp. dried rosemary, depend on whether the nuts are
finely chopped salted or flavored with seasonings.
2 tsp. garlic salt
3 cups pecans

1. Preheat oven to 250°F. Everything- Curried Cashews

2. Whisk egg white, rosemary, Seasoned HANDS- ON 5 MIN . TOTAL 50 MIN .
and garlic salt in a medium bowl. Almonds These curried cashews are
Add pecans and toss to coat.
HANDS- ON 5 MIN . impossibly addictive—if you
Spread in an even layer on a TOTAL 1 HR . 20 MIN . keep them on hand, they’re
large rimmed baking sheet. likely to disappear in a flash.
Grinding up the everything
3. Bake in preheated oven, bagel seasoning in a spice
If you use salted cashews, omit
stirring every 15 minutes, until the added salt.
grinder will help it adhere to
dry, about 45 minutes. Let cool the almonds. 6 Tbsp. fresh lemon juice
completely before storing, about 1 large egg white 6 Tbsp. curry powder
30 minutes. 3 Tbsp. everything bagel 4 tsp. kosher salt
SERVES 12 (serving size: 1/4 cup) seasoning, ground 6 cups raw unsalted
CALORIES 175; FAT 18g (sat 2g, unsat 16g);
3 cups raw unsalted cashews
PROTEIN 3g; CARB 4g; FIBER 3g; SUGARS
1g (added sugars 0g); SODIUM 332mg;
almonds
1. Position racks in the upper
CALC 3% DV; POTASSIUM 2% DV
1. Preheat oven to 250°F. and lower thirds of oven; preheat
to 250°F.
2. Whisk egg white and
seasoning in a medium bowl. 2. Whisk lemon juice, curry
Add almonds and toss to coat. powder, and salt in a large bowl.
Spread in an even layer on a Add cashews; toss to coat.
large rimmed baking sheet. Divide cashews between 2 large
rimmed baking sheets; spread in
3. Bake in preheated oven,
an even layer.
stirring every 15 minutes, until
dry, about 45 minutes. Let 3. Bake in preheated oven,
almonds cool completely before stirring every 15 minutes, until
storing in an airtight container, dry, about 45 minutes. Let cool
about 30 minutes. completely. Store in an airtight
SERVES 12 (serving size: 1/4 cup)
container.
CALORIES 223; FAT 18g (sat 1g, unsat 16g);
SERVES 24 (serving size: 1/4 cup)
PROTEIN 8g; CARB 8g; FIBER 4g; SUGARS
CALORIES 101; FAT 8g (sat 2g, unsat 6g);
2g (added sugars 0g); SODIUM 245mg;
PROTEIN 3g; CARB 6g; FIBER 1g; SUGARS
CALC 10% DV; POTASSIUM 6% DV
1g (added sugars 0g); SODIUM 163mg;
CALC 1% DV; POTASSIUM 2% DV

82 COOKING LIGHT
 EVERYTHING-
SEASONED
ALMONDS

SMOOTHIES & SNACKS 83

 Air Fryer Sweet Air Fryer Plantains Air Fryer Crispy
Potato Chips HANDS- ON 15 MIN . TOTAL 55 MIN . Chickpeas
HANDS- ON 5 MIN . TOTAL 1 HR . HANDS- ON 20 MIN . TOTAL 20 MIN .
This snack recipe is where the air
Thinly sliced sweet potatoes fry fryer shines—not sacrificing flavor or Air-fried chickpea snacks are
to a crispy crunch in the air fryer. texture, but saving time compared to intensely flavored and incredibly
These homemade chips also use cooking plantains in a deep fryer or crunchy. Drying the chickpeas is
much less oil, which cuts down on the stovetop. The plantains are essential to a good crunch, so don't
on calories and fat. They're a sweet and salty, with a deliciously skip this step. If you have time, leave
naturally sweet side for sandwiches, crispy crust. them out on the counter to dry for an
burgers, wraps, and more. Cooking spray hour or two before frying.

1 medium sweet potato (about 2 medium-size ripe plantains 1 (15-oz.) can unsalted chickpeas,
8 oz.), sliced into 1/8-in.-thick (about 11/4 lb. total), peeled and rinsed and drained
rounds sliced (1/2 in.)
11/2 Tbsp. toasted sesame oil
1 Tbsp. canola oil 2 Tbsp. avocado oil, divided
1/4 tsp. smoked paprika
1/4 tsp. sea salt 1/4 tsp. salt
1/4 tsp. crushed red pepper
1/4 tsp. black pepper 1/8 tsp. salt
1. Preheat air fryer to 360°F for 10
1. Place sweet potato slices in a large minutes. Cooking spray
bowl of cold water; soak for 20 minutes. 2 lime wedges
2. Generously spray fryer basket with
Drain and pat dry with paper towels. cooking spray. Toss plantains with 1. Spread chickpeas on several layers
2. Return sweet potatoes to dried bowl. 1 tablespoon oil in a medium bowl. of paper towels. Top with more paper
Add oil, salt, and pepper; toss gently Working in batches if necessary, towels, and pat until very dry, rolling
to coat. arrange plantains in a single layer in chickpeas under paper towels to dry
fryer basket. Cook for 5 minutes; flip all sides.
3. Lightly spray air fryer basket with
plantains, and continue to cook until
cooking spray. Place just enough of the 2. Combine chickpeas and oil in a
crispy and well browned, 6 to 8 minutes
sweet potatoes in basket to form a medium bowl. Sprinkle with paprika,
more. Carefully transfer plantains to a
single layer. Cook at 350°F until cooked crushed red pepper, and salt. Pour into
cutting board.
through and crispy, about 15 minutes, an air fryer basket and spray with
flipping and rearranging into a single 3. Using the flat bottom of a small bowl cooking spray. Cook at 400°F until very
layer every 5 minutes. Using tongs, or skillet, smash each plantain slice into well browned, 12 to 14 minutes, shaking
carefully remove chips from air fryer to a flat disk (about 1/4 inch thick); transfer basket occasionally. Squeeze lime
a plate. Repeat with remaining sweet to a medium bowl. Toss smashed wedges over chickpeas, and serve.
potatoes. Let chips cool for 5 minutes; plantains with remaining 1 tablespoon SERVES 4 (serving size: 1/4 cup) CALORIES 144; FAT
serve immediately, or cool completely oil. Working in batches if necessary, 6g (sat 1g, unsat 4g); PROTEIN 5g; CARB 16g;
FIBER 4g; SUGARS 1g (added sugars 0g); SODIUM
and store in an airtight container for up return plantains to fryer basket,
96mg; CALC 5% DV; POTASSIUM 4% DV
to 3 days. arranging in a single layer. Cook until
crisp in spots, 5 to 7 minutes. Sprinkle
SERVES 8 (serving size: about 1/2 cup) CALORIES
40; FAT 2g (sat 0g, unsat 2g); PROTEIN 0g; CARB evenly with salt, and serve immediately.
6g; FIBER 1g; SUGARS 1g (added sugars 0g);
SODIUM 89mg; CALC 9% DV; POTASSIUM 2% DV SERVES 4 (serving size: 1/4 cup) CALORIES 171; FAT
7g (sat 1g, unsat 6g); PROTEIN 1g; CARB 29g; FIBER
2g; SUGARS 13g (added sugars 0g); SODIUM
149mg; CALC 3% DV; POTASSIUM 10% DV

84 COOKING LIGHT
Homemade Trail Mix
HANDS- ON 5 MIN . TOTAL 5 MIN .

Try this portable snack mix with

any combination of dried fruits
and nuts. Store in plastic ziplock
bags for up to 2 weeks at room
temperature.

1/4 cup whole shelled (unpeeled)

almonds
1/4 cup unsalted dry-roasted
peanuts
1/4 cup dried cranberries
1/4 cup chopped pitted dates
2 oz. dried apricots or other
dried fruit

Stir together almonds, peanuts,

cranberries, dates, and apricots (or
other dried fruit) in a medium bowl.
SERVES 5 (serving size: about 1/4 cup)
CALORIES 149; FAT 7g (sat 1g, unsat 6g);
PROTEIN 4g; CARB 20g; FIBER 3g; SUGARS
15g (added sugars 3g); SODIUM 2mg; CALC 3%
DV; POTASSIUM 6% DV

The skin of almonds

is rich in vitamin
E, antioxidants, and
fiber. Almonds and
almond skins are
considered prebiotics
because they help your
beneficial gut bacteria
flourish. The skin is
the thin brown layer
over the meat of the
nut, and the shell is the
hard brittle case that
covers the entire nut.
The shell is not edible.

HOMEMADE
TRAIL MIX

SMOOTHIES & SNACKS 85

 AIR FRYER
PLANTAINS
p. 84

86 COOKING LIGHT
 AIR FRYER
SWEET
POTATO CHIPS
p. 84

SMOOTHIES & SNACKS 87

Apricot-Ginger Savory Date and Carrot Cake
Energy Balls Pistachio Bites Energy Bites
HANDS- ON 25 MIN . TOTAL 25 MIN . HANDS- ON 10 MIN . TOTAL 10 MIN . HANDS- ON 15 MIN . TOTAL 15 MIN .

This snack features natural A touch of sweetness from the Featuring the flavors you love
ingredients that give you a dates and raisins paired with in carrot cake, these no-cook
quick bite of energy when you crunch and nuttiness from the energy bites are an easy
need it. Dried apricots and pistachios make these bites on-the-go healthy snack.
honey hold together the perfect for an on-the-go snack
1 cup pitted dates
coconut and oats, while ginger or as an accompaniment on a
½ cup uncooked
and tahini deepen the sweet cheese board.
old-fashioned regular
flavors. Ready in just 25 rolled oats
2 cups pitted whole dates
minutes, these are a
1 cup raw unsalted shelled ¼ cup chopped pecans
convenient grab-and-go
pistachios ¼ cup chia seeds
breakfast, afternoon snack, or
1 cup golden raisins 2 medium carrots, finely
sweet treat after dinner.
1 tsp. fennel seeds chopped
1½ cups dried apricots 1 tsp. vanilla extract
¼ tsp. black pepper
¾ cup rolled oats ¾ tsp. ground cinnamon
¾ cup finely shredded Combine dates, pistachios, ½ tsp. ground ginger
unsweetened coconut raisins, fennel seeds, and pepper ¼ tsp. ground turmeric
6 Tbsp. tahini in a food processor. Process
¼ tsp. salt
3 Tbsp. honey until finely chopped. Shape
Pinch of black pepper
¾ tsp. ground ginger mixture into 32 balls, using
Pinch of salt about 1 tablespoon each. Store 1. Combine dates, oats, pecans,
in an airtight container at room and chia seeds in a food
1. Place apricots, oats, coconut, temperature for up to 3 hours. processor; process until well
tahini, honey, ginger, and salt in
SERVES 32 (serving size: 1 ball) CALORIES combined and chopped.
a food processor. Pulse until 68; FAT 2g (sat 0g, unsat 1g); PROTEIN 1g;
finely chopped, 10 to 20 times, CARB 13g; FIBER 1g; SUGARS 11g (added 2. Add carrot, vanilla, cinnamon,
then process for about 1 minute, sugars 0g); SODIUM 1mg; CALC 1% DV; ginger, turmeric, salt, and
POTASSIUM 3% DV
scraping down sides as pepper; process until all
necessary, until mixture is ingredients are well chopped
crumbly but can be pressed to and a paste begins to form.
form a cohesive ball. 3. Roll mixture into balls using a
2. With wet hands (to prevent scant 1 tablespoon each.
mixture from sticking to them), Refrigerate in an airtight
squeeze about 1 tablespoon of container for up to 1 week or
mixture tightly between your freeze for up to 3 months.
hands and roll into a ball. Place SERVES 22 (serving size: 1 ball) CALORIES
48; FAT 2g (sat 0g, unsat 1g); PROTEIN 1g;
balls in a storage container.
CARB 8g; FIBER 2g; SUGARS 5g (added
Repeat with remaining mixture. sugars 0g); SODIUM 31mg; CALC 2% DV;
POTASSIUM 2% DV
SERVES 32 (serving size: 1 ball) CALORIES
57; FAT 3g (sat 1g, unsat 1g); PROTEIN 1g;
CARB 8g; FIBER 1g; SUGARS 5g (added
sugars 2g); SODIUM 7mg; CALC 8% DV;
POTASSIUM 2% DV

To make balls ahead,

refrigerate for up to
1 week or freeze for up
to 3 months.

88 COOKING LIGHT
 APRICOT-GINGER
ENERGY BALLS

SAVORY DATE AND

PISTACHIO BITES

SMOOTHIES & SNACKS 89

 Cheers for Chia Seeds
One tablespoon of
chia seeds has more
fiber than a slice of
whole-grain bread. This
roughage enhances
digestion and can make
you feel fuller. Also,
the fiber, protein, and
omega-3 fatty acids in
chia seeds may help
reduce the risk of heart
disease, and chia flour
may help reduce blood
pressure. One ounce
of chia seeds offers
the same amount of
calcium as a 1/2 cup
serving of milk.

SUPER-SEED
SNACK BARS

90
Apricot-Sunflower Date-Pistachio Super-Seed
Granola Bars Granola Bars Snack Bars
HANDS- ON 20 MIN . TOTAL 1 HR . 30 MIN . HANDS- ON 20 MIN . TOTAL 1 HR . 30 MIN . HANDS- ON 15 MIN . TOTAL 1 HR . 10 MIN .

These nut-free granola bars can be adjusted These homemade granola bars are inspired Thanks to a mix of pumpkin, sunflower,
to your taste preferences. Simply vary the by ingredients commonly used in Middle hemp, and chia seeds, these healthy snack
add-ins to your taste, swapping 2 cups of Eastern cooking—dates, hazelnuts, bars are packed with protein, fiber,
any combination of small (or chopped) pistachios, tahini, and cardamom. minerals, and healthy fats. Because these
dried fruit, seeds, and/or chocolate chips bars pack well, they’re great for taking
Cooking spray
for the apricots and seeds in this version. along on all-day adventures.
3 cups uncooked old-fashioned regular
Cooking spray rolled oats Cooking spray
3 cups uncooked old-fashioned regular 1 cup crispy brown rice cereal 1/3 cup tahini
rolled oats 1 cup finely chopped pitted dates, 1/3 cup honey
1 cup crispy brown rice cereal preferably Medjool 1 tsp. vanilla extract
1 cup finely chopped dried apricots 1/2 cup hazelnuts, toasted and chopped 1/4 tsp. salt
1/2 cup roasted unsalted pumpkin seed 1/2 cup unsalted pistachios, toasted 1 cup shredded unsweetened coconut
kernels (pepitas) and chopped
1/2 cup raw unsalted pumpkin seed
1/2 cup unsalted sunflower seeds, toasted 1/4 tsp. salt kernels (pepitas)
1/4 tsp. salt 2/3 cup brown rice syrup or light corn 1/2 cup raw unsalted sunflower kernels
2/3 cup brown rice syrup or light corn syrup
1/4 cup chia seeds
syrup 1/2 cup tahini
1/4 cup hemp seeds
1/2 cup sunflower seed butter 1 tsp. ground cardamom
1 tsp. ground cinnamon 1. Preheat oven to 325°F. Line an 8-inch-
1. Preheat oven to 325°F. Line a 13- x 9-inch
square pan with parchment paper, leaving
1. Preheat oven to 325°F. Line a 13- x 9-inch baking pan with parchment paper, leaving
extra hanging over two sides. Spray
baking pan with parchment paper, leaving extra parchment hanging over two sides.
parchment and pan sides with cooking spray.
extra parchment hanging over two sides. Lightly spray parchment with cooking spray.
Lightly spray parchment with cooking spray. 2. Combine tahini and honey in a small
2. Combine oats, rice cereal, dates, hazelnuts,
saucepan over medium. Cook, stirring, until
2. Combine oats, rice cereal, apricots, pepitas, pistachios, and salt in a large bowl.
just mixed and warmed, about 2 minutes.
sunflower seeds, and salt in a large bowl. 3. Combine rice syrup (or corn syrup), tahini, Remove from heat; stir in vanilla and salt.
3. Combine rice syrup (or corn syrup), and cardamom in a microwave-safe bowl.
3. Stir together coconut, pepitas, sunflower
sunflower butter, and cinnamon in a Microwave on HIGH for 30 seconds (or heat in
seeds, chia seeds, and hemp seeds in a large
microwave-safe bowl. Microwave on HIGH for a saucepan over medium heat for 1 minute).
bowl. Add tahini mixture and stir until evenly
30 seconds (or heat in a saucepan over Add to dry ingredients and stir until evenly
coated. Press mixture firmly into prepared
medium heat for 1 minute). Add to dry combined. Transfer mixture to prepared pan
pan. Bake in preheated oven until golden, 30
ingredients, and stir until evenly combined. and press firmly into pan with the back of
to 35 minutes. Let cool completely in pan on a
Transfer to prepared pan and press firmly into a spatula.
wire rack. Using the overhanging parchment,
pan with the back of a spatula. 4. For chewier bars, bake in preheated oven lift out uncut squares. Place on a cutting
4. For chewier bars, bake in preheated oven until barely starting to color around the edges board and cut into 16 squares.
until barely starting to color around the edges and still soft in the middle, 20 to 25 minutes. SERVES 16 (serving size: 1 bar) CALORIES 164; FAT 12g (sat
and still soft in the middle, 20 to 25 minutes. For crunchier bars, bake until golden brown 4g, unsat 5g); PROTEIN 5g; CARB 11g; FIBER 3g; SUGARS 5g
(added sugars 5g); SODIUM 75mg; CALC 3% DV;
For crunchier bars, bake until golden brown around the edges and somewhat firm in the
POTASSIUM 2% DV
around the edges and somewhat firm in the middle, 30 to 35 minutes. (Both will still be
middle, 30 to 35 minutes. (Both will still be soft when warm and firm up as they cool.)
soft when warm and firm up as they cool.) 5. Let cool in pan for 10 minutes. Using the
5. Let cool in pan for 10 minutes. Using the overhanging parchment, lift out uncut bars
overhanging parchment, lift out uncut bars onto a cutting board (bars will still be soft).
onto a cutting board (bars will still be soft). Cut into 24 bars, then let cool completely
Cut into 24 bars, then let cool completely without separating bars, about 30 minutes.
without separating bars, about 30 minutes. Once cool, separate into bars.
Once cool, separate into bars. SERVES 24 (serving size: 1 bar) CALORIES 155; FAT 6g (sat
1g, unsat 5g); PROTEIN 3g; CARB 23g; FIBER 2g; SUGARS
SERVES 24 (serving size: 1 bar) CALORIES 152; FAT 6g (sat
9g (added sugars 5g); SODIUM 42mg; CALC 3% DV;
1g, unsat 5g); PROTEIN 4g; CARB 21g; FIBER 2g; SUGARS 9g
POTASSIUM 4% DV
(added sugars 5g); SODIUM 58mg; CALC 2% DV;
POTASSIUM 5% DV

SMOOTHIES & SNACKS 91

Cheesy Zucchini Caprese Skewers
Breadsticks HANDS- ON 10 MIN . TOTAL 10 MIN .

HANDS- ON 10 MIN . TOTAL 35 MIN . Start with all the ingredients of a classic
Combine shredded zucchini, eggs, and caprese salad—mozzarella, basil, and
cheese in these low-carb cheesy tomatoes—and layer them onto skewers for
breadsticks. Dip in marinara or pico de a quick appetizer. They’re easy to assemble
gallo for even more flavor. and perfect for a party.

Cooking spray 16 small fresh mozzarella balls

2 large eggs 16 fresh basil leaves
1/4 tsp. salt 16 cherry tomatoes
1/4 tsp. black pepper 1 Tbsp. extra-virgin olive oil
3 cups shredded zucchini (from 2 large), 1/2 tsp. sea salt
squeezed dry 1/2 tsp. freshly ground black pepper
4 oz. shredded Monterey Jack cheese
(1 cup) Thread mozzarella, basil, and tomatoes evenly
1/4 cup gluten-free all-purpose flour on small skewers. Drizzle with oil and sprinkle
1/2 cup marinara sauce or pico de gallo evenly with salt and pepper.
(optional) SERVES 8 (serving size: 2 skewers) CALORIES 265; FAT 23g
(sat 12g, unsat 2g); PROTEIN 16g; CARB 1g; FIBER 0g;
1. Preheat oven to 400°F. Spray a large SUGARS 1g (added sugars 0g); SODIUM 195mg; CALC 31%
DV; POTASSIUM 2% DV
baking sheet with cooking spray.
2. Whisk eggs, salt, and pepper together in a
large bowl. Add zucchini, cheese, and flour; Smoked Gouda
stir to combine. Spread mixture into an and Giardiniera
8- x -10-inch rectangle on prepared baking Charcuterie Sticks
sheet. Bake until golden brown on top and HANDS- ON 15 MIN . TOTAL 15 MIN .
bottom, 20 to 25 minutes. Let cool slightly
Crunchy pickled vegetables pair perfectly
before cutting into 16 rectangles. Serve with
with creamy smoked Gouda in this easy
marinara sauce or pico de gallo, if desired.
2-ingredient appetizer.
SERVES 8 (serving size: 2 pieces) CALORIES 99; FAT 6g
(sat 3g, unsat 2g); PROTEIN 6g; CARB 6g; FIBER 1g; 24 pieces giardiniera (crunchy pickled
SUGARS 2g (added sugars 0g); SODIUM 182mg; CALC 13% vegetables; about 5 oz.)
DV; POTASSIUM 6% DV
11/2 oz. smoked Gouda cheese, cut into
16 (1/2-in.) cubes

Alternate 3 pieces giardiniera and 2 cubes

cheese on each of 8 long wooden picks or
cocktail picks.
SERVES 8 (serving size: 1 skewer) CALORIES 24; FAT 2g (sat
1g, unsat 0g); PROTEIN 1g; CARB 1g; FIBER 0g; SUGARS 0g
(added sugars 0g); SODIUM 340mg; CALC 5% DV;
POTASSIUM 0% DV

92 COOKING LIGHT
 SMOKED GOUDA
AND GIARDINIERA
CHARCUTERIE STICKS

SMOOTHIES & SNACKS 93

 ROSEMARY
GOAT
CHEESE TOAST

LOADED
ZUCCHINI BITES

94 COOKING LIGHT
 Loaded Zucchini Bites Canapés with Peach,
HANDS- ON 15 MIN . TOTAL 30 MIN . Sage, and Prosciutto
HANDS- ON 15 MIN . TOTAL 15 MIN .
These low-carb zucchini bites have
all the toppings of a loaded baked There are endless ways to change up
potato, without the potato. Melted these canapés—plums and tarragon,
cheese, bacon, chives, and sour cherries and mint, apricots and
cream make these bites perfect for chervil. Mix 6 ounces of softened
anytime you’re craving comfort food. goat cheese with 1 tablespoon honey
Cooking spray if you can't find honey chèvre.
3 large zucchini, trimmed and cut 6 oz. honey chèvre
into 1-in. rounds
12 (1/4 in.-thick) slices baguette
1/2 tsp. salt
2 ripe peaches, thinly sliced
1/4 tsp. black pepper
12 very small sage leaves or
11/2 oz. shredded extra-sharp 4 chopped large sage leaves
cheddar cheese (1/3 cup)
2 oz. thinly sliced prosciutto
1/4 cup sour cream
2 cooked bacon slices, chopped Spread chèvre evenly on baguette
Snipped chives or scallions (optional) slices. Top evenly with peach slices.
Cracked black pepper (optional) Tuck sage between peach slices, and
top evenly with prosciutto.
1. Position oven rack 6 inches from
SERVES 6 (serving size: 2 canapés) CALORIES 160;
broiler. Preheat to 400°F. Lightly spray FAT 6g (sat 4g, unsat 1g); PROTEIN 9g; CARB 18g;
a large rimmed baking sheet with FIBER 2g; SUGARS 7g (added sugars 2g); SODIUM
324mg; CALC 3% DV; POTASSIUM 2% DV
cooking spray.
2. Arrange zucchini rounds in a single
Rosemary Goat
layer on prepared baking sheet.
Sprinkle evenly with salt and pepper.
Cheese Toast
HANDS- ON 5 MIN . TOTAL 5 MIN .
Bake on upper rack until just tender,
about 15 minutes. Remove from oven. Top crusty bread with a touch of
Turn broiler to high. creamy goat cheese, fragrant
rosemary, and a drizzle of sweet
3. Evenly top zucchini with cheese.
honey for an easy snack.
Broil until melted and lightly browned,
2 to 3 minutes. Top evenly with sour 1 diagonal slice whole-wheat
baguette (1/4 in. thick)
cream and bacon; Garnish with chives
11/2 Tbsp. goat cheese
(or scallions) and pepper, if desired.
1/4 tsp. chopped fresh rosemary
SERVES 9 (serving size: 2 bites) CALORIES 56; FAT
4g (sat 2g, unsat 1g); PROTEIN 3g; CARB 4g; FIBER 1 tsp. honey
1g; SUGARS 3g (added sugars 0g); SODIUM 197mg;
CALC 5% DV; POTASSIUM 6% DV Toast bread. Top with goat cheese and
rosemary. Drizzle with honey.
SERVES 1 (serving size: 1 slice) CALORIES 79; FAT
2g (sat 2g, unsat 1g); PROTEIN 3g; CARB 12g; FIBER
0g; SUGARS 6g (added sugars 6g); SODIUM 116mg;
CALC 2% DV; POTASSIUM 0% DV

SMOOTHIES & SNACKS 95

 RECIPE INDEX
S M O O T H I E S & S N AC K S

APPETIZERS & SNACKS FRUIT PEANUT BUTTER

84 Air Fryer Crispy Chickpeas 48 A Taste of the Tropics Smoothies 56 Peanut Butter and Chocolate
Banana Smoothies
84 Air Fryer Plantains 18 Cherry Smoothie
57 Peanut Butter and Jelly Smoothies
84 Air Fryer Sweet Potato Chips 15 Cherry-Spinach Smoothie
56 Peanut Butter, Flax, and Banana
88 Apricot-Ginger Energy Balls 18 Citrus Smoothies
Smoothies
95 Canapés with Peach, Sage, and 43 Fruity Kale Smoothie
48 Peanut Butter Smoothies
Prosciutto 41 Green Apple-Spinach Smoothie
56 Peanut Butter–Strawberry Kale

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Cooking Light® (ISSN 0886-4446) Smoothies & Snacks, June (Summer) 2024, Volume 37, No. 2. Cooking Light is published quarterly by Meredith Operations Corp., 1716 Locust St., Des Moines, IA 50309-3023.
92 Caprese Skewers 32 Green Grape and Fennel Smoothie

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88 Carrot Cake Energy Bites Smoothies
56 Spinach, Peanut Butter, and

time. If the Post Office alerts us that your magazine is undeliverable, we have no further obligation unless corrected delivery information is received within two years. © Meredith Operations Corp. 2024.
92 Cheesy Zucchini Breadsticks 32 Honeydew-Cucumber Smoothies Banana Smoothie
85 Homemade Trail Mix 14 Kale and Pineapple Smoothie
95 Loaded Zucchini Bites 32 Kiwi-Peach Green Smoothies SMOOTHIE BOWLS
95 Rosemary Goat Cheese Toast 14 Mango-Ginger Smoothie 79 Avocado-Pineapple Smoothie Bowl
88 Savory Date and Pistachio Bites 19 Mango Smoothies 78 Berries and Beet Smoothie Bowl
92 Smoked Gouda and Giardiniera 36 Pineapple-Spinach Smoothie 75 Carrot-Mango Lassi Smoothie Bowl
Charcuterie Sticks 15 Tropical Smoothies 74 Celery-Apple Smoothie Bowl
19 Watermelon-Mango Smoothies 77 Kiwi-Honeydew Smoothie Bowl
AVOCADO 72 Peach Cobbler Smoothie Bowl
32 Avocado-Mint Smoothies GREENS 77 Raspberry-Pomegranate Açai Bowl
79 Avocado-Pineapple Smoothie Bowl 27 Blueberry and Spinach Smoothie 72 Strawberry-Orange Smoothie Bowl
69 Chocolate-Avocado Shakes 43 Chard and Kiwi Smoothie with Macerated Strawberries
18 Coffee Smoothies 15 Cherry-Spinach Smoothie
43 Fruity Kale Smoothie VEGETABLES
BARS 41 Green Apple-Spinach Smoothie 50 Cucumber Smoothies
91 Apricot-Sunflower Granola Bars 14 Kale and Pineapple Smoothie 46 Horseradish-Tomato Smoothies
91 Date-Pistachio Granola Bars 53 Kale and Spinach Smoothies 36 Really Green Smoothie
91 Super-Seed Snack Bars 39 Kale-Ginger Smoothies
56 Peanut Butter–Strawberry Kale
BERRIES Smoothie
47 Berries and Beets Smoothies 36 Pineapple-Spinach Smoothie
24 Berry and Flax Seed Smoothie 39 Spinach and Green Tea Smoothie
24 Berry-Mint Kefir Smoothie 56 Spinach, Peanut Butter, and
27 Blueberry and Blackberry Banana Smoothie
Smoothies 51 Spring Greens Smoothies
27 Blueberry and Spinach Smoothie
24 Mixed Berry Smoothies NUTS
28 Raspberry-Kefir Power Smoothie 82 Curried Cashews
52 Strawberry-Basil Smoothies 82 Everything-Seasoned Almonds
14 Strawberry-Peach Smoothie 82 Rosemary-Garlic Pecans
28 Watermelon-Strawberry Smoothies

CHOCOLATE
62 Banana-Cocoa Soy Smoothie
63 Chocolate-Almond Smoothies
69 Chocolate-Avocado Shakes
62 Chocolate-Banana Protein
Smoothie
63 Chocolate Chip Smoothies
69 Chocolate-Mint Smoothies
62 Chocolate-Raspberry Smoothies
69 Mocha Smoothies
62 Strawberry-Chocolate Smoothie
All rights reserved. Printed in the U.S.A.

96 COOKING LIGHT