Smoothies aren’t new, but they’ll never go out of style. They make the perfect sippable meal replacement or snack, and an insulated to-go mug will keep it cold. Berries add antioxidants and fibre; yogurt contributes protein and calcium. Try adding ripe mango or other in-season fruits, a spoonful of peanut or almond butter, or crumble in some soft tofu. A drizzle of flax oil is optional, but a great way to deliver essential omega-3 fatty acids.
1 banana, peeled and broken into chunks
1 cup (250 ml) frozen mixed berries (such as blueberries, raspberries and blackberries)
1 cup (250 ml) plain low fat yogurt
1/2 cup (125 ml) orange juice
2 tbsp (30 ml) honey, or to taste
1 tsp (5 ml) flax oil (optional)
Put all ingredients in a blender and pulse until smooth, adding more juice, yogurt or berries as necessary to achieve the right consistency. Serve immediately.
269 calories, 2.5 g fat (1.3 g saturated, 0.6 g monounsaturated, 0.2 g polyunsaturated), 8 g protein, 58 g carbohydrate, 7.5 mg cholesterol, 3.6 g fibre