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Berry Smoothie

Makes 6 servings

Frozen fruits add intense flavor to a smoothie and keep it cold longer.

Ingredients

1  banana, broken into chunks 1 
1 cup mixed frozen berries (strawberries, blueberries, blackberries, raspberries) 250 mL
1 cup low-fat strawberry-flavored yogurt 250 mL
1 cup unsweetened orange, strawberry and banana juice 250 mL
Pour the smoothie into attractive wineglasses and garnish each with a fresh strawberry to serve at a weekend brunch.

Instructions

Step 1
In blender, on high speed, blend banana, berries, yogurt and juice for 30 seconds or until smooth.

Tips

Freeze leftover smoothies in ice pop containers for a quick frozen treat.
 
 
 

Nutrition & Notes

Nutrition Information
Valeur nutritive
1 cup (250 mL) per serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 154
2%
Fat / Lipides 1.4 g
Saturated / saturés 0.7 g
+ Trans / trans
Cholesterol / Cholestérol 4 mg
1%
Sodium / Sodium 34 mg
11%
Carbohydrates / Glucides 33.3 g
14%
Fiber / Fibres 3.4 g
Sugars / Sucres 25 g
Protein Protéines 3 g
2%
Vitamin A / Vitamine A
50%
Vitamin C / Vitamine C
9%
Calcium / Calcium
4%
Iron / Fer
Very high in: Vitamin C
Diabetes Food Choice Values:
2 Carbohydrate
When selecting a yogurt, it’s helpful to know the % M.F. — the percentage of milk fat in the product. If a yogurt container says 3.5% M.F., it means that 100 g of the yogurt has 3.5 g of fat. Note that % M.F. does not indicate the percentage of calories from fat provided by the product. Yogurts labeled 2% M.F. or lower are considered low-fat options.
Variation
Vary the frozen fruits, yogurt and juice to suit your taste. For example, try a combination of frozen mangos, frozen peaches, peach-flavored yogurt and orange juice.
 
Contributor
Joëlle Zorzetto, Dietitian, Ontario
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.

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