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.
- 1 ¼ cups orange juice, preferably calcium-fortified
- 1 banana
- 1 ¼ 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)
- Step 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.
Serving Size: 1 cup Per Serving: 139 calories; protein 4.4g; carbohydrates 28g; dietary fiber 4.3g; sugars 17.4g; fat 2g; saturated fat 0.1g; vitamin a iu 264.5IU; vitamin c 66.3mg; folate 50.5mcg; calcium 25.1mg; iron 0.7mg; magnesium 31.3mg; potassium 421.4mg; sodium 18.6mg; thiamin 0.1mg. Exchanges:
2 fruit, 1/2 low-fat milk