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.

Makes 3 servings, 1 cup each

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

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)

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 INFORMATION: Per serving: 139 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 28 g carbohydrate; 4 g protein; 4 g fiber; 19 mg sodium; 421 mg potassium.

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

2 Carbohydrate Servings

Exchanges:

2 fruit, 1/2 low-fat milk

I made this with yogurt, and it was a little too tart. Added an extra T of sugar. Tasty though. I'll try it with tofu next time.

Anonymous, Denver, CO

I made this smoothie this morning for my son who has a big test. I used nonfat plain yogurt. It tasted very good. My son loved it. Only thing was that there are too many small seeds from berries. My son said he would have this tomorrow morning too. It sure woke us up!

, Fredericksburg, VA

It was very good.but instead of using plain fat free yogert i used low-fat vanilla.

I have been making this smoothie a long time, before I ever saw a recipe for it! I make it more or less the same, but here are my differences: 1 cup strawberries,1 cup blueberries (yummy antioxidents!),1 banana and sometimes I had frozen peach or pineapple for change. Any kind of low fat/fat free yogurt. I use the plain fat free, but my favorite to use is low fat peach...yum! 1 cup OJ with the calcium (keep bones strong),a couple of ice cubes and blend. If I know I'm going to have a hard work out or an active day I add a scoop of whey protein (it doesn't change the flavor). Enjoy!

, CA

I made this with strawberries and added soy milk. Just before serving, I blended in grapenuts, buds not flakes. Added a really great crunch. I like the tartness and excluded the sugar/sweetner. Very filling.

, Olympia, WA

This is great, but I have one that is even better. I blend 1/2 cup to 1 cup of vanilla flavored soy milk, 1/2 cup frozen blueberrry, blackberry, rasberry mixture, with a tablespoon of ground flax seed, and a scoop of Whey protein. Blend it up in a bullet type blender. I add variations, sometimes 1/2 cup yogert or active yogert, or a banana, sometimes orange juice and less soy milk. If I need it sweeter, I add a little honey. Try it it is great and very nutritious. I am a stage 4 melanoma cancer survivor. 3 years. If you can break it down for me,I would love to have the nutrition info on this one. thanks for you time. Sue

, North Port, FL

I have been making this smoothie a long time, before I ever saw a recipe for it! I make it more or less the same, but here are my differences. 1 cup strawberries 1 cup blueberries (yummy antioxidents!) 1 banana and sometimes I had frozen peach or pineapple for change. Any kind of low fat/fat free yogurt. I use the plain fat free, but my favorite to use is low fat peach...yum! 1 cup OJ with the calcium (keep bones strong) Couple ice cubs Blend If I know I'm going to have a hard work out or an active day I add a scoop of whey protein (it doesn't change the flavor). Enjoy!

, CA

GREEN SMOOTHIES are an amazing thing to make in the blender! Try a banana, other fruit and a couple handfuls of greens like spinach, romaine, cilantro, etc. Add 1 and 1/2 c. water, cinnamon, a dash of stevia (healthy sweetener) fresh ginger and puree. Delicious! Search internet for more info and ideas!

Anonymous, Kenmore, NY

I make a similar variation... 1/4 c OJ, 1/4 c nonfat milk, 1/2 bananna, 1c defrosted or fresh blueberries, 3 scoops soy protein powder (vanilla), 1 serving of ground flax seed, 1 c frozen mixed berries. Provides 14g of soy protein, 2700mg of omega3, plus fiber and not to mention the anitoxidants of the berries and selenium from the banana... an all around satisfying, healthy and beneficial way to start the day!

Michele, Kingston, WA

It's a struggle for me to eat fruit, even as an adult. I made this smoothie for my daughter this morning and found it perfectly delicious and very easy to make! We'll make it again.

Polly, West Des Moines, IA

I love this smoothie. I first found it per the Discovery Health Challenge and I make it every day. The only difference is I don't use a banana (makes it bland) and I use a tad more fruit and non-fat vanilla yogurt instead. Excellent! Can't get enough. Cheers!

Erin, Glenn Dale, MD

I am trying to up my protein intake. This was a fast and delicious way to do it. Tasted great - I used frozen blueberries & banana. My kids even liked it.

Dianna, Abu Dhabi

I have made this smoothie many times. I really believe that you do not need the sugar at all. It is simply extra calories and really doesn't make a difference. If you make it for your kids, simply stop adding the sugar and they will never know. Or try adding smaller amounts each time you make it.

Pumpkin

We have been making this smoothie for many years. Our version of this is: frozen banana, protien powder (soy-based), wheat germ or flax powder, with vanilla-banana low fat yogurt. We also prefer tangerine juice or acai juice.

Deedums, Anaheim, CA

This is a great way to start the day. But I tweak the recipe a bit. I don't always use the banana although it's very good w/it. I use about a cup of OJ as opposed to 1 and a 1/4 cause it it's a bit too much. I use berries and add a bit of frozen mango or pineapple. And I use non-fat vanilla yogurt and completely omit sugar/splenda. But this is very tasty and very filling. I drink it practically every day.

Erin, MD

I make smoothies like this all the time. I never ever add sugar, seeing as the fruit itself is sweet enough, so the sugar just adds extra calories and sweetness. The fruit in my house is constantly varying, so sometimes I use frozen blueberries and fresh peaches and water, and that's delicious. I buy fruit medleys often, and just mixing a cup or two of that with water and a banana if I have it is delicious and healthy. What I suggest to anyone who'd like a creamy smoothie: buy fat-free powdered coffee creamer. I dissolve 1 teaspoon, which is 10 calories (I don't like my smoothies TOO creamy; 2 teaspoons will make it creamier if you so please to make it that way.) of Coffee-mate "The Original, Fat Free" in about a 1/4 of hot/warm water (tap works fine). It doesn't even have to be completely dissolved, as the blender will do most of the work for you. Anyways, that adds the creaminess to it without the added fat and calories. Just two hours ago I used one serving of frozen mango chunks, the creamer combination and some more water and used a hand blender. A delicious, easy and healthy breakfast or snack. Also, I rarely use orange juice in smoothies as I find the taste overpowers the rest of the fruits'. But to each his own. =)

Mo, McLean, VA