Healthy Recipes

Black and Blue Berry Smoothie
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Blackberries 2 cups
Blueberries 2 cups
Fat-free plain yogurt 1 cup
Fat-free milk 1 cup
Vanilla extract 1 teaspoon
Ice 2 cups

  1. Place all ingredients into blender and blend until smooth. Serve immediately.

Diabetic Exchange
Fruit: 1; Vegetables: 0; Meat: 0; Milk: 1; Fat: 0; Carbs: 0; Other: 0

Nutrition Facts
Serving Size ¼ of recipe
Calories 120
Calories from Fat 5
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 2 mg
Sodium 70 mg
Total Carbohydrate 26 g
Dietary Fiber 5 g
Sugars 17 g
Proteins 6 g
Vitamin A 10% DV
Vitamin C 40% DV
Calcium 15% DV
Iron 4% DV
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A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

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