2 cups chilled fresh blueberries or frozen blueberies, slightly thawed
1 cup chilled pineapple-orange juice, pineapple-orange-strawberry juice or orange-strawberry-banana juice
1 8-ounce carton vanilla low-fat yogurt
1 tablespoon sugar
Fresh or frozen blueberries (optional)
Orange peel curls (optional)
In a blender container, combine the 2 cups blueberries, a juice blend, vanilla yogurt and sugar. Cover and blend for 1 to 2 minutes or until almost smooth.
Pour immediately into tall glasses. If you like, thread additional blueberries on skewers and add an orange peel curl for garnish.
Recipe makes 3 servings.
Serving size: 12 ounces
Calories: 180; Total Fat: 2g; Cholesterol: 4mg; Carbohydrates: 40g Sodium: 58mg
Variation: Blueberry Flax Smoothie
1/2 cup cup fresh or frozen unsweetened blueberries
1/3 cup skim milk
2 tablespoons non-fat yogurt
1 teaspoon ground flaxseed
2 ice cubes
Place everything in a blender and blend until thick and frothy. Serve immediately. 1 serving
Nutrition information: Calories: 102; Fat: 1.8g; Saturated Fat: 0g; Cholesterol: 3mg; Sodium: 57mg; Carbohydrates: 17.4g; Dietary Fiber: 2.4g; Protein: 5.4g
Variation: Double Blueberry Smoothie
1/4 cup milk
6-ounce container blueberry yogurt
2 cups frozen blueberries (if using fresh, freeze them for two hours)
Dash of cinnamon
Put milk and blueberry yogurt in a blender. Add blueberries and cinnamon. Blend until smooth.
Variation: Brain Booster Smoothie
The berries here aren't just super food for your brain; they offer an important cancer-fighting bonus.
1/2 cup fresh or frozen blueberries
1/2 cup fresh or frozen raspberries
1 cup pineapple OJ
1/2 cup low-fat vanilla yogurt
1 cup ice
Blend in blender and enjoy.
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