Blueberry Smoothie

Prepare this delicious smoothie for dessert and enjoy the taste of refreshing berries while getting plenty of essential nutrients. Fresh berries have antioxidant properties, which means that this smoothie can help you to protect your cells from the damage that free radicals can cause.

Directions

Wash and press blueberries.

1.
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Wash strawberries and remove stems. Cut in half the big ones and press.

2.
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Mix milk and yogurt, add to squeezed juice, stir well, pour into a glass and serve.

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  • Ingredients for 2 servings

  • 11/2 cups blueberries
  • 1 cup strawberries
  • 1/2 cup plain yogurt
  • 1/2 cup milk

    Directions

    Wash blueberries and press them.
    1. list
    Wash strawberries, remove stems, cut in half and press.
    2. list
    Mix milk and yogurt, add into squeezed juice, stir well, pour into a glass and serve.
    3. list

Tips

In this recipe we used whole milk, 3.25% milk fat, but you can use low fat or non-fat milk to reduce calories and fat.

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Nutrition Facts

Serving Size1/2 of recipe (309g)
Servings Per Container 2

Amount Per Serving
Calories 162 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 14mg 5%
Sodium 54mg 2%
Total Carbohydrate 28g 9%
Dietary Fiber 4g 16%
Sugars 21g
Protein 5g

Vitamin A 4%
Vitamin C 93%
Calcium 16%
Iron 4%
Vitamin D 6%
Vitamin E (Alpha Tocopherol) 5%
Vitamin K 29%
Thiamin 7%
Riboflavin 15%
Niacin 4%
Vitamin B6 7%
Folate 8%
Vitamin B12 8%
Pantothenic Acid 7%
Magnesium 7%
Phosphorus 15%
Potassium 11%
Zinc 6%
Copper 6%
Manganese 34%
Selenium 6%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.