Note: This recipe is for people following a vegetarian (meat-free) diet. However, this recipe may include ingredients such as dairy or other animal-based products that may not fit in with vegan or some other vegetarian diets.

Do you skip breakfast because there's no time to make it? This smoothie is ready in minutes and is loaded with vitamins.

Prep time: 5 minutes

Ingredients:

1/3 c. apple juice
1/2 c. (4 oz.) soft tofu, drained
1 c. fresh or frozen berries
1 banana
4 oz. nonfat fruit-flavored yogurt
1 tsp. honey
4 ice cubes

Utensils:

• measuring cups
• measuring spoons
• blender (You'll need help from your adult assistant.)

Directions:

1. Place apple juice, yogurt, tofu, berries, banana, and honey in a blender. Cover and process until well blended.
2. While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth.
3. Pour the smoothies into tall glasses.

Serves: 2

Serving size: 1 1/3 cup

Nutritional analysis (per serving):

175 calories
7 g protein
3 g fat
0 g sat. fat
33 g carbohydrate
3 g fiber
2 mg cholesterol
33 mg sodium
131 mg calcium
1.3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Try a variety of berries and different flavors of yogurt.

Reviewed by: Allison Brinkley, RD, LD/N, CNSD
Date reviewed: June 2004