This shake sneaks calcium and protein into your diet and provides antioxidant vitamins C and E. It’s a perfect complement to a slice of whole-wheat toast or a whole-wheat English muffin.
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 vanilla-flavored whey protein drink mix powder (about 12 grams)
1 tablespoon wheat germ or ground flaxseed
1 (1-gram) packet aspartame sweetener
- 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.
- To serve, pour into glasses. Serve immediately.
Alternate Preparation: 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