3 Simple smoothies

TIP To give a smoothie thick, creamy texture and keep it healthy, use milk, nonfat yogurt, a banana or tofu in place of some or all of the liquid. The more ice you add, the thicker the shake will be. Most smoothies are best consumed immediately after they're made; they tend to separate as they stand.

PEACH-COLADA SMOOTHIE

Coconut water is much lower in calories and fat than coconut milk or cream. You can find it in the supermarket juice aisle or in the "ethnic" aisle or, sometimes, near the sports drinks.

2 cups sliced peaches

3/4 cup peach nectar

1/2 cup canned light coconut milk

1/2 cup coconut water

2 to 3 ice cubes

Combine all ingredients in a blender and puree. Makes 2 servings.

Nutritional analysis for each serving: 174 calories, 2 g protein, 31 g carbohydrates, 3 g fiber, 5 g fat, 3 g saturated fat, 23 mg sodium

STRAWBERRY-PEACH-MINT SMOOTHIE

For a really thick shake, use two containers of yogurt.

1 1/2 cups sliced peaches (about 3 medium peaches)

1 cup hulled, sliced strawberries

1 (6-ounce) container vanilla nonfat yogurt

1 tablespoon honey

4 to 5 mint leaves, coarsely chopped

3 to 4 ice cubes

Combine all ingredients in the blender and puree. Makes 2 servings.

Nutritional analysis for each serving: 152 calories, 5 g protein, 35 g carbohydrates, 3 g fiber, 1 g fat, 0 g saturated fat, 44 mg sodium

WAKE-UP SHAKE

Get your day off to a healthy, satisfying start.

2 tablespoons peanut butter

1 cup coffee

1 cup skim milk

1 tablespoon honey

3 ice cubes

Combine all ingredients in the blender and puree. Makes 2 servings.

Nutritional analysis for each serving: 171 calories, 8 g protein, 18 g carbohydrates, 1 g fiber, 8 g fat, 2 g saturated fat, 128 mg sodium