Cold, refreshing and nutritious, smoothies are a great way to soothe a sore throat or just enjoy a warm summer day.

Smoothie shops are appearing across the nation as frequently as coffee stands. Recipes abound in books, on the internet or in newspapers and magazines. But we think beauty is on the lips of the thirsty. We suggest experimenting to find the exact the ingredients and combinations of ingredients which best bring a frothy moustached smile to your mug.

Here we present a pitifully small sample to get you started. All you need is a blender and an imagination (We sparked our imagination by visiting our local smoothie shops and studying the combos on their menus). Enjoy!

Oh, and check with your nutritionist about your individual requirements. Bananas, for example, have potassium for those on Prednisone, but they are also high in calories we may want to limit.

Basic ingredients and proportions:

• 1 frozen banana (best if cut into one-inch chunks, then frozen)
• 1-3 ice cubes
• 1/2 - 1 cup of fruit
• 1/4 to 1/2 cup of nonfat yogurt or ice milk. (*For an extra-nutritious smoothie, use 1/4 to 1/2 cup of orange juice or soy milk instead)
• Add ingredients in a blender and blend until smooth. It’s that easy.

Try these suggestions or make up your own variations:

One cup of any of these easy-to-find fruits: strawberries (hulled), peaches (fresh or canned), apple slices (or juice).

Not-so-easy to find, but worth the effort, are these exotic combos:

• Tangerine and mango nectars
• Mango, papaya, honeydew and cantaloupe
• Peach yogurt with pineapple, orange and banana juice (avail- able premixed in juice section of your local market)
• Kiwi, strawberries and pineapple juice
• Apricots, mango and lemonade
• Papaya, raspberries and any juice

Feeling festive or daring? Add cinnamon and/or nutmeg, cloves, ginger or vanilla. Protein powder and wheat-germ work also.

Don’t forget your veggies! If you have a juicer try this one: Juice from 5 or 6 carrots (2 cups) 1 1/2 to 2 cups of yogurt (plain, vanilla or flavored) 1 banana, fresh or frozen Several mint leaves.

Hot smoothies?! Those having trouble eating regular food can use a blender to make adult versions of baby food. We hear that home-made lasagna is great.