From eatingwell.com
Wake up Smoothie
With a stash of berries in your freezer, you can jump-start your day with this nutritious, tasty smoothie in just minutes. It provides vitamin C, fiber, potassium and soy protein.
3 servings, 1 cup each
Active Time:
Total Time:
INGREDIENTS
· 1 1/4 cups orange juice, preferably calcium-fortified
· 1 banana
· 1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
· 1/2 cup low-fat silken tofu, or low-fat plain yogurt
· 1 tablespoon sugar, or Splenda Granular (optional)
PREPARATION
1. Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.
NUTRITION
Per serving: 139 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 19 mg sodium; 421 mg potassium.
Nutrition Bonus: Vitamin C (110% daily value), Fiber (16% dv).
Carbohydrate Servings: 2
Exchanges: 2 fruit, 1/2 low-fat milk
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