This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants.
1 cups fresh berries
cup low-fat plain yogurt
cup orange juice
2 tablespoons nonfat dry milk
1 tablespoon toasted wheat germ 1 tablespoon honey
teaspoon vanilla extract
Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.
Per serving: 376 calories; 4 g fat (2 g sat, 1 g mono); 13 mg cholesterol; 70 g carbohy- drate; 17 g added sugars; 17 g protein; 5 g fiber; 180 mg sodium; 1,128 mg potassium.
Nutrition bonus: Vitamin C (225% daily value), Calcium (48% dv), Potassium (33% dv), Folate (30% dv), Magnesium (25% dv), Zinc (24% dv).
Carbohydrate servings: 4
Exchanges: 2 fruit, 1 low-fat milk, 1 carbo- hydrate (other)