Healthy Recipes: Citrus Berry Smoothie

This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body’s cells process oxygen.

Servings: 1
Yield: 1 smoothie, about 2 cups
Total Time: 5 minutes
Prep Time: 5 minutes

مكونات الوصفة:
1.  1 1/4 cups fresh berries
2.  3/4 cup low-fat plain yogurt
3.  1/2 cup orange juice
4.  2 tablespoons nonfat dry milk
5.  1 tablespoon toasted wheat germ
6.  1 tablespoon honey
7.  1/2 teaspoon vanilla extract

خطوات الوصفة:
1. Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

وصفة التغذية:
Per serving: 432 calories; 3 g fat (2 g saturated fat, 0 g mono unsaturated fat); 15 mg cholesterol; 77 g carbohydrates; 20 g protein; 7 g fiber; 250 mg sodium; 617 mg potassium

© 2009 EatingWellInc.com   Photo: Ken Burris