I know what you are thinking… “Berry Good Morning”. Despite my best judgement to avoid un-funny puns; I just had to for this one. Shakes are one of the best ways to get various vitamins and nutrients in a fun and tasty way. Also, this recipe can be changed based on what fruit you enjoy the most. (I am an Orange type of guy).
Total Time: 6 minutes
Yield: 2 servings
4 small ice cubes
1 6-ounce container
fat-free plain yogurt
1⁄3 cup frozen blueberries,
cranberries, blackberries
or no-sugar-added frozen
dark sweet cherries
¼ cup 1% lowfat milk or
fat-free milk
3 tablespoons vanillaflavored
whey protein
drink mix powder (about
12 grams)
1 tablespoon wheat germ
or ground flaxseed
1 (1-gram) packet
aspartame sweetener
1. Place ice cubes, yogurt, frozen berries, milk, protein powder, wheat germ and sweetener in blender container. Cover and blend on high speed until smooth but still slightly thick.
2. To serve, pour into glasses. Serve immediately.
VARIANT:
GOOD-MORNING ORANGE SHAKE: Prepare recipe as directed, except substitute 3 tablespoons frozen orange juice concentrate for the berries.
| Per Serving (about ¾ cup, using blueberries): calories: 100; 10 calories from fat total fat: 1 g; 0 g saturated fat, 0 g trans fat cholesterol: 10 mg; sodium: 80 mg total carbohydrates: 14 g; fiber: 1 g; sugars: 9 g protein: 11 g; vitamins: vitamin A (10% DV), vitamin C (10% DV); minerals: calcium (20% DV), iron (2% DV) exchanges: 0.5 fruit, 0.5 very lean meat, 0.5 fat-free milk |
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