Refreshing and colorful fruit smoothies called batidos are served at Cuban snack bars all over Florida.

Makes 1 serving

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes

EASE OF PREPARATION: Easy

1 ripe banana, peeled and cut into chunks
1/2 cup frozen blueberries
1 tablespoon sugar
4 ice cubes
1 cup buttermilk

Combine banana, blueberries, sugar, ice cubes and buttermilk in a blender and blend until smooth.

NUTRITION INFORMATION: Per serving: 243 calories; 3 g fat (2 g sat, 1 g mono); 10 mg cholesterol; 48 g carbohydrate; 10 g protein; 5 g fiber; 261 mg sodium; 834 mg potassium.


3 Carbohydrate Servings

I use no-fat yogurt vs. buttermilk, add a little oj and and an ice cube, couple spoons of wheat germ and viola!

Sara D, Charleston, SC

I don't buy buttermilk. If I omit the sugar and use soymilk instead I wonder what the nutritional values would be.

Lisamarie, Pasadena, TX

I liked it very much but without the sugar. There's enough sweetness from the banana and blueberries that you don't need the sugar...

Alicia, NV

Use frozen bananas and you do not need the ice cubes. Use soy milk as it is more healthful than dairy. I use 2-3 tablespopons date sugar rather than refined sugar, again for health reasons.

Glenn Wiltse, MD, Albuquerque, NM

We make these with KAL Stevia powder and homemade no-fat Greek yogurt made from no-fat powdered milk. They are delicious. My mom swears by buttermilk, but we can only get the highly pasteurized kind here and it is very expensive. Also, I peel and freeze the bananas for an hour or so and don't use ice cubes. Don't know what this does to the nutrients, but it tastes almost like ice cream when finished.

Bethe Hagens, Kennebunkport, ME

The small amount of sugar used is nothing compared to the amount of empty calories and sugar (or even worse, high fructose corn syrup) in the average kids breakfast cereal. If I can make something this nutritious that my 13 yr. old actually "wants to" eat, the sugar is a small price to pay! I make mine with agave nectar and I've tried that and Stevia in hers, but she can tell the difference and then it just sits there 3/4's full while she heads for cinnamon toast or cereal.

Mary Lou, Huntington Beach, CA

I'd use a tsp. of honey to replace the sugar, just to keep it more natural!

Edie, North Webster, IN

When making shakes at a smoothie bar, we use the banana as the thickener, so yes, you could try 2% milk & shake should be ok!

Edie, North Webster, IN

I was diagnosed with type 2 diabetes and many of the recipes and suggestions you make don't take into consideration those of us who need to watch our sugar intake. I would like for you to address this issue as I read you daily and have all of your books... think what you recommend is sound and practical. Thank you.

Alice, Denver, CO

These drinks have been sold in Switzerland for at least 35 years, so I have made them, without sugar, for that long. If we could get European-style quark here, that would be a good ingredient. Soy milk is not healthier than buttermilk, but good to use for variety or dairy intolerance. My mother was a professor of dietetics and nutrition and taught me well; I wonder where some of these people who have commented on your recipe have gotten their education. Clerks in the health food stores usually have no nutrition education. I am grateful that clerks at Whole Foods, Trader Joe's and some others do not promote food myths as gospel.

Ruth, Grand Rapids, MI

I use honey in place of sugar and passion fruit juice in place of buttermilk. Also add fresh ginger root for arthritis pain (really works) and add a couple spoons of fiber mix. Not pain since using fresh ginger. To keep bananas longer separate at the stem.

Phill, Corona, CA

I prefer to use my own yogurt from 1% organic milk. I'd never use sugar, though. If it needs to be sweetened, using a squeeze of low glycemic agave nectar would be much better, esp. for diabetics.

Ctqwn, Olympia, WA

Honestly thought Yuk! when I saw buttermilk in the recipe, but thought that since I'm a mother of two I need to practice what I preach and tried it and liked it. Hence the name, Batidos... If you need to make adjustments for health matters, don't complain, just do it! Take care, ya'll!

Gloria, Plano, TX

I haven't tried this particular one-but over the past couple of months I've really gotten into making smoothies... so much so that I bought the 'MagiC Bullet' which is AWESOME. I make my choc/pnut/banana smoothies which i make with carnation instant breakfast or ovaltine powders--then my fruit smoothies i use left over fruit i might have, or i get frozen fruit, add a little yogurt (strawberry,peach etc) and some OJ and its DELICIOUS!!! I'm so hooked on the smoothies its gotten me away from spending so much on coffee. I use organic pnut butter and milk as well-but I might buy some soy and try that.

EJ

It sounds wonderful, however, I wonder if the buttermilk can be substituted with another milk? 2% or 1% and maybe even skim and then add yogurt instead.

Michelle, Warrenville, IL

Why milk and sugar? I get tired of seeing recipes with them. I make my smoothies with agave and soy, rice or nut (homemade) milk.

Soliel Sincalair, Oakland, CA

We do not use buttermilk, instead, OJ, bananas, strawberries, blue berries, non-fat yogurt, flax seed oil and Robb's whey protein powder. You can also use all of the fruits frozen. NO sugar.

Glen, San Diego, CA

I can't understand why a website for healthy living would recommend a single serving of anything that contained 1 tablespoon of sugar. I see that sugar is not listed in the nutritional information either.

D Blair, Mt Pleasant, SC

Shame on you for suggesting a tablespoon of sugar.

Isabelle, Vancouver, BC

I have to say I haven't tried this and probably won't as I have high cholesterol issues. What I would recommend instead is this one (no need to add sugar if banana is good and ripe)... 1 ripe bananna 1/2 cup frozen blueberries Approx. 1 to 1 1/2 cups vanilla soymilk optional ingredient: 1/2 cup dry oats Dump blueberries and banana (chopped or not) in blender then pour in soymilk until it reaches the 2 cup mark of your blender pitcher and start blending. Once the mixture has smoothed out a bit, then slowly add the dry oats. Or, if you don't want to add the oats, just blend the first three ingredients until smooth. Again, no need to add sugar!

Ben, Redwood City, CA

Back in the 70's when making smoothies at a health food restaurant, we never used dairy in a smoothie. We froze the bananas for substance, and fruit juice for the liquid. I really don't understand dairy in a smoothie. The bananas provide the sweetener as well. A great way to make a healthy "ice-cream" is to buy quick frozen fruit and put it in a blender with a little juice, banana, and depending on the fruit a bit of sugar, or maple syrup.

Diana King, Enid, OK

Add protein powder and freeze the bananas as well. When I bring the bananas home, I peel them and break in half and freeze several in freezer bags. Makes for a cool smoothy in summer.

sarahwatson1593, at

For those of you who are freezing ripe bananas to use in slushes, try eating the frozen banana for a healthful and refreshing treat. It's like a popsicle, but much healthier. It's also a good way to save the last few bananas that would get too ripe to be considered edible in our household.

Barb W, Mulvane, KS

I also put in low fat yogurt. You can put a teaspoon of flax seed oil/omega 3. Good to go...

Michelle

Cut the bananas into 2" slices and freeze. This allows you to make the drink without the ice cubes and allows you longer use of the ripe bananas. Also, add a flavored whey protein to get a big protein boost.

Sue, Seoul, Ko

Just a question, co'z i am lactose intolerant, can anyone suggest an ing. in replacement to milk? Co'z i am really missing a lot when it comes to smoothie and they have milk :(

Imee Anc, Dubai, UAE

My morning smoothies (for 2) consist of: cup of ice, 2 cups of vanilla soy milk, one banana, fresh strawberries, half an apple (skin on) orange zest, hand full of frozen mixed berries,(fresh when in season) 4 scoops of soy protein powder and 4 tsp, wheat germ. Blend in a smoothie machine. So thick and filling.

Janet, Norristown, PA

I like buttermilk. It tastes good chilled in the summer. It can be used on salad with a little salt and pepper or lemon pepper seasoning. Plus, it is good for the complexion.

Miss Jamie, Denver, CO

I use one cup of unsweetened vanilla Almond Breeze (an almond milk), cup of frozen blueberries, a banana, teaspoon of cinnamon and Nutribiotic's vegan vanilla rice protein powder. (No sweetener needed for me! If this isn't sweet enough for you just use the sweetened version of Almond Breeze.) My Vitamix is powerful enough that I also blend my supplements in with my smoothie which of course breaks them down for easier absorption.

Evah, WA

Many of the comments are very good. By all means delete the sugar. To my taste plain yogurt is better than buttermilk. I like to freeze the bananas and not use ice. I also add a couple of tablespoons of soy protein powder and improve the nutrition balance. When blueberries are in season and cheap I buy lots and freeze them to use later.

Mike Kraus, Hilo, HI

Am amazed at all the kvetching about the ingredients! Could only come from people who don't have a clue about what starving means and have access to pick and choose whatever ingredients needed to suit their particular quirks. Shame on the spoiled lot of you.

Catherine Wagner, Utica, NY

The addition of sugar surprises me--especially a Tablespoon of it. People who have diabetes or those of us who want to avoid the sugarspike in the bloodstream can use Agave (amber, light or dark). It's extracted from a cactus as a light brown to dark brown syrup. It has an incredibly subtle flavor that doesn't overpower the other flavors in the recipe.

Phyllis, Forestville, CA

For those of you who are lactose intolerant and even those watching their cholesterol, the buttermilk is O.K. Most buttermilk is made from lowfat or skim milk. Check your labels. As far as lactose intolerance is concerned, you can have buttermilk and yogurt. The cultures in buttermilk (check your labels) and yogurt actually digest the lactose for you. My husband is very intolerant and has been able to use buttermilk, yogurt, and real butter with no problems whatsoever. He actually eats yogurt to calm an upset stomach. I'm not promoting heavy dairy usage (we use soymilk) but don't be afraid to try a little cultured dairy on occasion. It even provides good intestinal bacteria.

Wendy, Long Beach, CA