Makes about 2½ cups
Using frozen fruit will make the smoothie thicker. Add more milk if needed to reach the desired consistency—each additional tablespoon of nonfat milk will add about 5 calories.
1/2 cup silken tofu
1 cup fresh or frozen
blueberries
1/2 cup nonfat milk or soy milk
(see Note)
1/2 cup orange juice
Combine all the ingredients in a blender in the order listed and process until smooth.
Per recipe: Calories 240, Protein 11g, Total fat 4g, Sat fat 0.7g, Trans fat 0g, Cholesterol 2mg, Carbohydrate 41g, Dietary fiber 4g, Sodium 71mg
Note: Nonfat, fat-free, and skim milk are all milk that has had the fat removed. Nonfat milk is still an excellent source of calcium and vitamin D.