Thermos-Ready Smoothie Makes: 1 serving Active time: 5 minutes | Total: 5 minutes Heart Health Diabetes Weight Loss Gluten Free A protein and fiber-rich drink to go. 1 cup frozen mixed berries 1/2 banana 1/2 cup apple juice 1/4 cup silken tofu Combine berries, banana, apple juice and tofu in a blender; blend until smooth. Per serving: 288 calories; 3 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 62 g carbohydrate; 0 g added sugars; 6 g protein; 7 g fiber; 33 mg sodium; 539 mg potassium.
Breakfast Parfait Makes: 1 serving Active time: 10 minutes | Total: 10 minutes Heart Health Diabetes Weight Loss Gluten Free A little low fat dairy and some vitamin-rich fruit and you’ve just started your day right, nutritionally speaking. 3/4 cup low-fat cottage cheese or low-fat plain yogurt 1 cup pineapple chunks, papaya chunks or cling peaches 2 teaspoons toasted wheat germ Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ. Per serving (with cottage cheese, pineapple): 247 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 40 g carbohydrate; 0 g added sugars; 20 g protein; 3 g fiber; 632 mg sodium; 479 mg potassium. Nutrition bonus: Calcium (33% daily value), Vitamin C (28% dv). Per serving (with yogurt, papaya): 196 calories; 4 g fat (2 g sat, 1 g mono); 11 mg cholesterol; 31 g carbohydrate; 0 g added sugars; 12 g protein; 3 g fiber; 140 mg sodium; 738 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Calcium (37% dv), Vitamin A (30% dv), Folate (23% dv).
