Cold and sweet, quick and filling, a smoothie is almost a meal in itself. It's perfect as an energy-boosting morning meal or as an emergency lunch toted in a sport bottle and enjoyed on the run. Prepare smoothies in a flash in the blender.

Ingredients:
2 cups plain fat-free yogurt
2 ripe medium bananas
1 cup sliced fresh strawberries or unsweetened frozen strawberries
1 cup mixed fresh berries, such as raspberries, blueberries, and/or blackberries or unsweetened frozen mixed berries

Directions:
Place all ingredients in a blender container. Puree.

Recipe makes 3 or 4 glasses (12 ounces each).

Nutritional facts per 12 ounce serving
calories: 176
Total fat: 1 g
Saturated fat: 0 g
Cholesterol: 3 mg
Sodium: 89 mg
Carbohydrate: 25 g
Fiber: 3 g
Protein: 10 g

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