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Berry Smoothie

From grocery bag to table: 15 min.
Active prep time: 10 min.
Cooking time: None
Serves: 1

Nutrition Facts:

Portion: Full recipe, approx. 1 ¼c
Calories: 119
Total Fat: 0.3g
Saturated Fat: 0g
Monounsaturated Fat: 0.1g
Polyunsaturated Fat: 0.2g
Cholesterol: 5mg
Sodium: 60mg
Carbohydrates: 26g
Total Dietary Fiber: 2.7g
Sugar: 18g
Protein: 4g
Percentage of Calories from Fat: 2.25%

 

Ingredients:

1/3 cup orange juice
1/3 cup plain non-fat yogurt
1/3 cup frozen blueberries
1/3 cup frozen strawberries
¼ teaspoon ground flax seed
1 tablespoon whey or soy protein powder
1/3 cup ice cubes (approximately 6)

* Add soy or whey protein powder from your
local grocery, or health food store, to
supplement your diet.

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Procedure:

Place all ingredients in a blender and blend until silky smooth. Pour into 4 ounce glasses.
Variations: You can use a package of frozen mixed berries or use all blueberries. To round out the taste, add ¼ teaspoon of maple syrup and a tiny pinch of sea salt.

Tips:

Culinary Tip: Put the liquid in the blender first to achieve a really smooth smoothie without burning out the motor of your blender.

Quick Tip: If you can’t find fresh berries, use frozen ones.

Variation: Substitute the orange juice for super berry pomegranate juice. If you like a sweeter taste, add a little more maple syrup or artificial sweetener. If adding syrup, nutritional information will change.

More Heart Healthy Foods: Add a few extra berries!

Storage Tip: Make extra and store in a pitcher for little “shake shots.”

Think Ahead: When berries are in season, buy extra and freeze them for later use.

 

 



 



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