This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidants-rich foods makes sense for active people, since free radicals are produced any time the body’s cells process oxygen.
1 smoothie, about 2 cups
Active Time: 5 minutes
Total Time: 5 minutes
INGREDIENTS
1 1/4 cups fresh berries
3/4 cup low-fat plain yogurt
1/2 cup orange juice
2 tablespoons nonfat dry milk
1 tablespoon toasted wheat germ
1 tablespoon honey
1/2 teaspoon vanilla extract
PREPARATION
Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.
NUTRITION
Per serving: 432 calories; 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 77 g carbohydrates; 20 g protein; 7 g fiber; 250 mg sodium; 617 mg potassium.
Nutrition Bonus: Vitamin C (175% daily value), Calcium (63% dv), Potassium (18% dv), Magnesium (16% dv).
Carbohydrate Servings: 4 1/2
Exchanges: 3 fruit, 2 low-fat milk