The nuts are optional, but do add an addition nutritional kick. Walnuts are the only nut that contain a significant amount of omega-3 fatty acids, and majority of fat in walnuts is the "healthy" polyunsaturated fat. Walnuts contain no cholesterol, no sodium and no trans fat.

Two studies on pecans show that blood cholesterol levels are dramatically lowered when pecans are incorporated into the diet. Researchers say that it is the unsaturated fats in pecans that help lower cholesterol levels. Pecans also contain plant components with antioxidant properties

Ingredients:
1/2 cup fat free milk
1/4 cup low fat vanilla yogurt
1/2 cup orange juice
1 banana without the peel
1 Golden Delicious apple with the peel, but without the seeds
Sprinkle of walnuts or pecans

Blend thoroughly and enjoy!

Ingredients:
Two large ripe bananas, peeled, sliced, frozen
2 cups milk
1/4 cup creamy peanut butter
2 tablespoons sugar
1 teaspoon imitation banana extract

Directions:
Place all ingredients in blender. Blend until smooth. Pour into tall glasses and serve immediately. Recipe makes 2 servings.

See also:
Orange-Pineapple Smoothie
Summer Breezes Smoothie
Orange Sunshine Smoothie

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