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.

Recipe:

INGREDIENTS

• 1 1/4 cups fresh berries
• 3/4 cup low-fat plain yogurt
• 1/2 cup orange juice
• 2 tablespoons nonfat dry milk
• 1 tablespoon toasted wheat germ
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

PREPARATION

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

NUTRITION

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

Nutrition Bonus: Vitamin C (175% daily value), Calcium (63% dv), Potassium (18% dv), Magnesium (16% dv).

Exchanges: 3 fruit, 2 low-fat milk.