Wake-Up Smoothie


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.

Cook Time:
5 mins
Total Time:
5 mins
3 servings, 1 cup each


  • 1 ¼ cups orange juice, preferably calcium-fortified

  • 1 banana

  • 1 ¼ 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)


  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 Facts (per serving)

139 Calories
2g Fat
28g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 3
Serving Size 1 cup
Calories 139
% Daily Value *
Total Carbohydrate 28g 10%
Dietary Fiber 4g 15%
Total Sugars 17g
Protein 4g 9%
Total Fat 2g 3%
Saturated Fat 0g 1%
Vitamin A 265IU 5%
Vitamin C 66mg 74%
Folate 51mcg 13%
Sodium 19mg 1%
Calcium 25mg 2%
Iron 1mg 4%
Magnesium 31mg 7%
Potassium 421mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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