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Berry Delight Smoothie
1
1
1  1 ⁄ 2
1
cup soy, almond, rice, or no-fat dairy milk
medium banana, frozen
cups mixed frozen berries, unsweetened
teaspoon vanilla extract (optional)
Combine all ingredients in a blender or food processor, and blend on
high until smooth and creamy, 1–2 minutes.
Analysis for one serving: 1 ¼ cups
Makes 2  1 ⁄ 2 cups (2 – 1  1 ⁄ 4 cups servings)
Calories: 187  •  Fat: 2.6 g  •  Total carbohydrate: 39.3 g
Protein: 4.8 g  •  Dietary fiber: 10.3 g  •  Sodium: 52 mg
Strawana Smoothie

1 cup soy, almond, rice, or no-fat dairy milk
1 medium banana, frozen
1 cup frozen strawberries, unsweetened
1 tablespoon Welch’s 100% White Grape frozen concentrate
(optional)
1 teaspoon vanilla extract (optional)
Combine all ingredients in a blender or food processor, and blend on
high until smooth and creamy, 1–2 minutes.
Analysis for one serving: 1¼ cup
Makes 2  1 ⁄ 2 cups (2 – 1  1 ⁄ 4 cup servings)
Calories: 158  •  Fat: 2.0 g  •  Total carbohydrate: 32.8 g
Protein: 4.3 g  •  Dietary fiber: 5.0 g  •  Sodium: 51 mg
Go to www.FullPlateDietBeta.org for more high-fiber Snacks & Smoothies
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