Big Blue Smoothie

Servings: one

Equipment: blender

How long does it take?

five minutes

What's in it?

1 cup blueberries, washed
1 cup apple juice
2 ice cubes
1 teaspoon cinnamon

How to make it:

Place all ingredients in blender. Blend on high speed for 2 minutes, or until smooth. Pour into tall glass and enjoy.

Nutrition breakdown:

Calories: 162 (5% from fat), Protein: 7 g, Carbohydrate: 33 g, Fat: 1 g (saturated fat: 0), Dietary fiber: 2 g, Vitamin A: 82 IU (10% of the RDA), Vitamin B12: 1 mg (35% of the RDA), Vitamin C: 12 mg (23% of the RDA), Riboflavin: 25% of the RDA, Potassium: 500 mg

What's in it for you?

Smoothies can be delicious, nutritious treats any time of the day. Keep them fruity for a light snack, or add low-fat yogurt, low-fat tofu, or soy milk to boost the amount of protein for a quick breakfast or light meal.

Berries are a true-blue summer treat. They are high in fiber, which helps food move through your body at a comfortable pace--not too slow (constipation) and not too fast (diarrhea).