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
2 servings per container
Serving size 1/2 of recipe (309g)

Amount per serving
Calories 162
% Daily Value*
Total Fat 5g 7%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 14mg 5%
Sodium 54mg 3%
Total Carbohydrate 28g 10%
Dietary Fiber 4g 14%
Total Sugars 21g
Includes g Added Sugars 0%
Protein 5g

Calcium 16mg 2%
Iron 4mg 23%
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%
Not a significant source of vitamin D, or potassium.

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.