Berry Good Morning Shake

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


  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.

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


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