BERRY BENEFITS

Build a better smoothie with colorful fresh or frozen berries—the rock stars of the nutrition world. Build a better smoothie with colorful fresh or frozen berries—the rock stars of the nutrition world.

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Berry-Mint Kefir Smoothie

HANDS- ON 5 MIN . TOTAL 5 MIN .

Kefir is similar to yogurt—full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency, which is perfect for smoothies. You can easily double this recipe and keep the smoothie in the refrigerator for up to 1 day or in the freezer for up to 3 months.

1 cup low-fat plain kefir

1 cup frozen mixed berries

¼ cup fresh orange juice

1 Tbsp. fresh mint

1 Tbsp. honey

Place kefir, berries, juice, mint, and honey in a blender, and process until smooth.

SERVES 1 (serving size: 2¼ cups) CALORIES 263; FAT 3g (sat 2g, unsat 1g); PROTEIN 12g; CARB 51g; FIBER 5g; SUGARS 43g (added sugars 16g); SODIUM 109mg; CALC 38% DV; POTASSIUM 12% DV

Mixed Berry Smoothies

This creamy berry smoothie offers a nice balance of protein, fat, and carbohydrate, and will keep you satisfied until your next meal.

1 cup frozen mixed berries

¾ cup water

½ cup low-fat plain strained (Greek-style) yogurt

1 banana

¼ avocado

2 Tbsp. chopped walnuts

Place berries, water, yogurt, banana, avocado, and walnuts in a blender, and process until smooth. Add more water to reach desired consistency.

SERVES 2 (serving size: about 1½ cups) CALORIES 212; FAT 10g (sat 2g, unsat 7g); PROTEIN 8g; CARB 27g; FIBER 6g; SUGARS 15g (added sugars 0g); SODIUM 24mg; CALC 9% DV; POTASSIUM 11% DV

Berry and Flax Seed Smoothie

HANDS-ON 5 MIN. TOTAL 5 MIN.