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Tropical Freeze

Makes 3 1-cup servings

Puréed frozen fruit makes a wonderful dessert, without the fat or refined sugar of ice cream. Look for frozen mango pieces in your supermarket, or you can make your own using fresh mangoes. To freeze bananas, peel, break into chunks, and place loosely in a covered container in the freezer.

1 orange, peeled
1 cup frozen banana chunks
1 cup frozen mango chunks
1/2 - 1 cup fortified soy- or rice milk

Cut orange in half and remove any seeds. Place in a blender with banana, mango, and non-dairy milk. Blend until thick and very smooth, 2 to 3 minutes. Serve immediately.

Per 1-cup serving

  • Calories: 123
  • Fat: 1 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 7.6%
  • Cholesterol: 0 mg
  • Protein: 2.7 g
  • Carbohydrates: 28.7 g
  • Sugar: 17.9 g
  • Fiber: 3.7 g
  • Sodium: 25 mg
  • Calcium: 76 mg
  • Iron: 0.7 mg
  • Vitamin C: 42.9 mg
  • Beta Carotene: 289 mcg
  • Vitamin E: 1.3 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.