2 T. Splenda (or honey)
1 C. plain low-fat yogurt
1-2 C. frozen strawberries (or other berries as preferred)
1 C. skim milk (or orange juice or soy milk)
Pour all ingredients in a blender and blend until smooth. Stir as needed to fully blend up frozen items, and add a bit more liquid to keep smooth. Pour into two glasses. Freeze any extra for a snack later on.
Pina Colada- pineapple, cantaloupe, frozen banana, orange juice.
Summer Smoothie- watermelon, cantaloupe, frozen banana, orange juice.
More protein/fiber- add pasteurized egg product, ground flax seed, wheat germ, or protein powder.
Exchanges or food group servings (with skim milk):
1 1/2 FRUIT, 1 1/4 DAIRY
Nutrients per serving: CALS 215; PROTEIN 12g; CARBS 39g; FIBER 3.3g; TOT FAT 2.2g; SAT FAT 1.3g; SODIUM 153mg