Wake-Up Smoothie

From EatingWell: Summer 2004, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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:

"Nice, but I don't see the point of adding sugar/sweetener. I make my own smoothie for breakfast, with 1 ripe banana, 1 bifidus yogurt, 2 tbs oatmeal, a splash of 2% milk and some cinnamon. "

3 servings, 1 cup each

Active Time: 5 minutes

Total Time: 5 minutes

Nutrition Profile

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)

Preparation

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: 157 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 33 g carbohydrates; 4 g protein; 4 g fiber; 19 mg sodium; 430 mg potassium.

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

2 Carbohydrate Serving

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