This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body’s cells process oxygen.

Makes 1 smoothie, about 2 cups

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

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

Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

NUTRITION INFORMATION: Per serving: 432 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 77 g carbohydrate; 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).
4 1/2 Carbohydrate Servings
Exchanges: 3 fruit, 2 low-fat milk

I have been meaning to try smoothies for years because I don't like yogurt. This was the first recipe I tried and it was delicious. Who knew something could be healthy and taste so good too?

Renee, Arlington, VA