Sweet Smoothie

 

Blueberry SmoothieBlueberry Shake
Serves: 2 | Serving Size: 1 cup

Ingredients:

  • 1 cup of low-fat, light, vanilla-flavored yogurt
  • 1 cup of fresh or frozen blueberries
  • 1/2 cup of orange juice

Directions:

  1. Place all ingredients in a blender and blend on high speed until smooth.
  2. Pour into 2 glasses and enjoy.

Nutrition Information:

  • Serves 2. Each 1-cup serving has 180 calories, 2 g fat, 1 g saturated fat, 0 g trans fat, 6 mg cholesterol, 83 mg sodium, 36 g carbohydrate, 2 g fiber, 30 g sugar, and 7 g protein.
  • Each serving also contains 2% DV vitamin A, 28% DV vitamin C, 21% DV calcium, and 0% DV iron.

Chef’s Tips:

  1. Feel free to experiment with a variety of fruits. Each fruit will change the color and flavor profile of the smoothie, so play around until you find the perfect drink for you.
  2. Using frozen blueberries or any frozen fruit will yield a thicker smoothie than you'd get if you use fresh fruit.
  3. You can really control the sweetness level of this drink by choosing a yogurt that matches the nutrient profile you’re seeking. For example, you could choose unsweetened nonfat yogurt for a tart smoothie that is sweetened only by fruit and juice, or you could choose a sweetened and flavored yogurt to add a totally different twist. The possibilities are practically endless!

And I would never leave you without a free handout to share with your clients. What do you think? How will you use this sweet smoothie?

Blueberry Smoothie

And, as always, there's more in the Nutrition Education Store! Here are some of my personal favorites...

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