Soy Berry Smoothie
Note: This recipe is especially for pregnant and breastfeeding women, but can be a nutritious part of almost anyone's diet.
Prep time: 5 minutes
- 1 c. plain low-fat yogurt
- 1 c. frozen, mixed berries (strawberries, raspberries, blackberries, etc.)
- ½ c. orange juice
- 1 c. soy milk
- Combine all ingredients in a blender and blend until smooth.
- Add more liquid (soy milk or orange juice) if the mixture does not blend easily.
- Pour half of the mixture into a glass and serve.
Serving size: about 1½ cup
Nutritional analysis (per serving):
11 g protein
4 g fat
1 g sat. fat
52 g carbohydrate
4 g fiber
7 mg cholesterol
156 mg sodium
472 mg calcium
2 mg iron
78 mcg folic acid
Note: Nutritional analysis may vary depending on ingredient brands used.
Why this recipe is good for pregnant or breastfeeding women:
This recipe is high in calcium and protein, two important nutrients for pregnant and breastfeeding women. The fiber in the berries may help to prevent constipation, a common problem during pregnancy.
Variations and suggestions:
Regular milk can be used instead of soy milk. Any frozen fruit can be used in place of the berries.
Reviewed by: Steven Dowshen, MD
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