Smoothies & Dessert

Mary’s Yogurt Berry Crunch

1 cup low-fat vanilla yogurt
1/2 cup berries (blueberries, blackberries, raspberries, etc.)
1/3 cup raisin bran

Directions: Place all ingredients together in a bowl and stir.

Serving size = 8 oz (1 cup)
Nutritional Content per Serving: 215 cal
2 g fat
4 mg chol
122 mg sodium
40 g carbs
2 g fiber
6 g protein

BeOrange Smoothie

1/2 cup orange juice
1 cup water
1/2 cup berries
1/2 cup low-fat yogurt
1 scoop whey protein (choose a brand that contains less than 5 grams of carbs per serving)
2 cups of ice

Directions: Throw all ingredients in a blender, mix until smooth consistency and then serve.  This is makes for a great breakfast or after workout snack!
* Note – to decrease caloric content by ~ 50 calories, skip adding either the berries or the orange juice.

Serving size = 22 oz (makes one serving)
Nutritional Content per Serving: 230 cal
2 g fat
12 mg chol
90 mg sodium
37 g carbs
0 g fiber
16 g protein

Banana Butter Smoothie

1 cup water
1 1/2 cup ice
1/2 or 1 small banana
1 Tbsp peanut butter
2 scoops whey protein (choose a brand that contains less than 5 grams of carbs per serving)

Directions: Throw all ingredients in a blender, mix until smooth consistency and then serve.  This is makes for a great breakfast, meal replacement, or after workout snack!
* Note – to decrease caloric content by ~ 90 calories, skip adding the banana.

Serving size = 22 oz (makes one serving)
Nutritional Content per Serving: 315 cal
8 g fat
20 mg chol
115 mg sodium
30 g carbs
2 g fiber
20g protein