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Wake-Up Smoothie

:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.3 (368 votes)

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.


READER'S COMMENT:
"This smoothie is quite tasty. I didn't add any sugar but did add a bit of toasted wheat germ. Sweetness was perfect for my taste, but the kids thought it was a bit tart. Either way we all loved it and have made a few times.q "
Wake-Up Smoothie Recipe

3 servings, 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 1/4 cups orange juice, preferably calcium-fortified
  • 1 banana
  • 1 1/4 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)

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Preparation

  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.

Nutrition

Per serving: 139 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 19 mg sodium; 421 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Fiber (16% dv).

Carbohydrate Servings: 2

Exchanges: 2 fruit, 1/2 low-fat milk


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Recipe Categories

Health & Diet Considerations
Low sodium
Low saturated fat
Low cholesterol
Low calorie
Diabetes appropriate
Gluten free
Healthy weight
Heart healthy
Preparation/ Technique
No-cook
Style/Theme
Vegetarian
Vegan
Quick (total 30 min. or less)
Kid-friendly
Ethnic/Regional
American
Servings
2
Meal/Course
Snack
Brunch
Breakfast
Season
Winter
Fall
Summer
Spring
Type of Dish
Beverages, smoothies
Ease of Preparation
Easy
Total Time
15 minutes or less
Publication
The EatingWell Diabetes Cookbook (2005)
Summer 2004
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