The fresh combination of banana, cantaloupe and low-fat dairy in this smoothie packs a powerful punch of potassium, calcium, vitamin C and beta carotene.

Makes 1 serving

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes (plus overnight to freeze banana)

EASE OF PREPARATION: Easy

1 ripe banana
1/4 ripe cantaloupe, seeded and coarsely chopped
1/2 cup nonfat or low-fat yogurt
2 tablespoons nonfat dry milk
1 1/2 tablespoons frozen orange juice concentrate
2 teaspoons honey
1/2 teaspoon vanilla extract

Place unpeeled banana in the freezer overnight (or for up to 3 months). Remove banana from the freezer and let it sit until the skin begins to soften, about 2 minutes. Remove the skin with a paring knife. (Don’t worry if a little fiber remains.) Cut the banana into chunks; combine in a blender or food processor with cantaloupe, yogurt, dry milk, orange juice, honey and vanilla. Cover and blend until smooth.

NUTRITION INFORMATION: Per serving: 314 calories; 1 g fat (0 g sat, 0 g mono); 4 mg cholesterol; 72 g carbohydrate; 11 g protein; 4 g fiber; 135 mg sodium; 1,052 mg potassium.
Nutrition bonus: Vitamin C (160% daily value), Vitamin A (90% dv), Potassium (30% dv), Calcium (28% dv), Folate (23% dv).
4 1/2 Carbohydrate Servings
Exchanges: 4 fruit, 1 nonfat milk

MAKE AHEAD TIP: Freeze the banana for up to 3 months.