Currently making the rounds via Digg is 101 free smoothie recipes. I’m a smoothie fan; I have been drinking banana-strawberry blends since my teenage years, and last year I began making my own. It’s a great alternative to a dessert or mid-meal munching and an ideal walking-around snack. (Not least important, the dog doesn’t beg for a sip. Much.)

Here’s my personal favorite smoothie recipe, dairy- and fat-free.

1 large banana

4-6 whole strawberries

12 ice cubes

1 tbsp honey

splash of coconut extract

Berries have a very powerful flavor; the banana taste drops fast as more than 5 strawberries are added to the mix.

Preparation: insert ingredients into blender. Blend. Be sure to do a minute at the liquefy/frappe level to perfect the consistency. For best results serve in a plastic cup with a bendy straw.

Makes one 12 oz. serving, approx. 175 calories and 1g fat (from natural sugars).

Want more fruit and less smoothie? Purchase frozen strawberries instead of fresh and skip the ice. Use 10-12 strawberries and 1.5 to 2 bananas to make a 12 oz. serving.

Other alternatives:

* add blueberries for more berry impact

* double the honey for additional sweetness

* substitute 1 pk Splenda for honey to save 40 calories

* add pineapple for a more tropical flavor (lose the strawberries, and add a

shot of rum, to make an ersatz pina colada)