This formula will work with just about any combination of fruit and juice. Apple juice is a nice choice for its versatility but don’t overlook some of the more interesting varieties available these days like cherry, apricot or papaya.

Makes 1 serving

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes

EASE OF PREPARATION: Easy

1 cup nonfat vanilla yogurt
1/4 cup fruit juice
1 1/2 cups (6 1/2 ounces) frozen fruit, such as blueberries, raspberries, pineapple or peaches

Puree yogurt with fruit juice in a blender until smooth. With the motor running, add fruit through the hole in the lid and continue to puree until smooth.

NUTRITION INFORMATION: Per serving: 355 calories; 0 g fat (0 g sat, 0 g mono); 4 mg cholesterol; 74 g carbohydrate; 14 g protein; 6 g fiber; 170 mg sodium; 559 mg potassium.
Nutrition bonus: Vitamin C (80% daily value), Calcium (46% dv), Potassium (16% dv).


Exchanges: 2 1/2 fruit, 2 other carbohydrate


4 1/2 Carbohydrate Servings

Add some ice and about a teaspoon of flax seed to give you a fuller feeling.

Anonymous, Quincy, MA

This is quite tasty, but it just isn't very filling for as many calories as it contains. Too much sugar, not enough protein or fiber, I assume.

Molly, WA

We add a scoop of protein powder, and vanilla soy milk to this standard smoothie recipe. Very good!

Anonymous, OKC, OK

The smoothie needs more protein to be satisfying hunger-wise. There is no way there is 14g of protein in this recipe At the most there is 10g. (Look ingredients up on Calorie King) Replace the fruit juice and yogurt with a cup of skim milk and add a scoop of whey protein. This is not much different calorie-wise and the frozen fruit gives it a smoothie texture. The protein is boosted to about 30g, which is much more hunger satisfying. Fruit juice is a poor choice when you are on a diet.

Paula, St. Louis, MO

This has way too many grams of carbs! I'm only allowed 45 grams of carbs per meal, this has 74grams!!! It doesn't have enough fiber to balance it out.

Grace, Carthage, TX

One that I like is 1 cup frozen fruit, 1/2 cup vanilla yogurt, 1/2 cup vanilla soymilk, and a scoop of soy protein powder. You can also use plain yogurt and regular milk and add a little honey. Adding half a banana is also yummy.

Brittany, Chapel Hill, NC

Add 2 tsp. of whey protein to this drink to increase the protein. You can also add about 3/4 a cup of cooked oatmeal to this recipe to add more fiber. As commented before, a banana is also a delicious addition to this smoothie.

Mateo, Chicago, IL