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Mixed Berry Shake

Mixed Berry Shake
Yields4 Servings
DifficultyBeginnerPrep Time5 mins
 2 cups Milkfat-free
 ½ cup BlueberriesFresh of frozen
 ¼ cup BlackberriesFresh or frozen
  cup StrawberriesFresh or Frozen
 ½ cup RaspberriesFresh or frozen
 2 tsp Flax Seedsground
 1 tbsp Sugar
1

In a blender combine all ingredients and puree until smooth.

2

Pour into four individual glasses and serve immediately.

Chef's Tip:

To decrease the sugar content of this recipe, a sugar substitute may be used.




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Nutrition Facts

4 servings

Serving size

196g


Amount per serving
Calories90
% Daily Value *
Total Fat 1g2%
Saturated Fat 0g
Cholesterol 4mg2%
Sodium 55mg3%
Total Carbohydrate 17g7%
Dietary Fiber 3g11%
Total Sugars 14g
Protein 5g

Vitamin A 6mcg1%
Vitamin C 30mg34%
Calcium 15mg2%
Iron 2mg12%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Whole Wheat Penne with Chicken and Vegetables

1. Low fat greek yogurt and low fat or evaporated milk can be used to substitute the heavy cream.

2. Chickpea, red lentil, or rice pasta can be used to make the recipe gluten-free.

Honey Garlic ShrimpsChoice of your vegetable (bell peppers, onions, squash etc.) can be added to the skewers in between the shrimps.