Independence Day Wake-Up Smoothie

Makes: 3 servings, 1 cup each

Active Time: 5 minutes

Total Time: 5 minutes

INGREDIENTS

· 1 1/4 cups orange juice, preferably calcium-fortified

· 1 banana

· 1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries

· 1/2 cup low-fat plain yogurt or Greek yogurt

· ½ teaspoon vanilla

· ½ teaspoon cinnamon

· 1 tablespoon sugar*

· 1 teaspoon flax seed, optional

· Garnish with additional berries and fresh mint if desired

PREPARATION

1. Combine orange juice, banana, berries, yogurt, vanilla, cinnamon and sugar* (may use a sugar substitute such as Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

NUTRITION

Per serving: 139 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 33 g carbohydrates; 0 g added ars; 4 g protein; 4 g fiber; 19 mg sodium; 421 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Fiber (16% dv).

Carbohydrate Servings: 2

Exchanges: 2 fruit, 1/2 low-fat milk