1/2 cup plain, low-fat yogurt

1/2 small, peeled ripe banana

1/4 cup stemmed, sliced strawberries

honey to taste

Serving Size about 1 cup

Amount Per Serving

Calories 159

Total Fat 1 g

Saturated Fat 0 g

Protein 6 g

Total Carbohydrate 37 g

Dietary Fiber 2 g

Sodium 69 mg

Percent Calories from Fat 3%

Percent Calories from Protein 14%

Percent Calories from Carbohydrate 83%

1/2 cup plain, low-fat yogurt

1/2 cup washed, stemmed blueberries

honey to taste

Serving Size about 1 cup

Amount Per Serving

Calories 135

Total Fat 0 g

Saturated Fat 0 g

Protein 6 g

Total Carbohydrate 31 g

Dietary Fiber 1 g

Sodium 73 mg

Percent Calories from Fat 2%

Percent Calories from Protein 16%

Percent Calories from Carbohydrate 82%

2 cups plain low-fat yogurt

4 small bananas

honey to taste

Serving Size about 1 cup

Amount Per Serving

Calories 212

Total Fat 5 g

Saturated Fat 3 g

Protein 6 g

Total Carbohydrate 40 g

Dietary Fiber 3 g

Sodium 59 mg

Percent Calories from Fat 19%

Percent Calories from Protein 11%

Percent Calories from Carbohydrate 71%

1. Have  peel the banana and measure the orange juice and yogurt.

2. Place all the ingredients in a blender. Blending should be a . Blend on high speed until smooth.

1 cup sliced strawberries, fresh or frozen

2 cups skim milk

1 teaspoon vanilla extract

Serving Size 12 ounces

Amount Per Serving

Calories 253

Total Fat 1 g

Saturated Fat 0 g

Protein 12 g

Total Carbohydrate 48 g

Dietary Fiber 2 g

Sodium 192 mg

Percent Calories from Fat 3%

Percent Calories from Protein 19%

Percent Calories from Carbohydrate 77%

1. Place all the ingredients in a blender and blend on high speed to combine.

2. Serve in tall glasses.

1/4 cup orange juice

1/2 cup plain, low-fat yogurt

1/2 cup stemmed, sliced Strawberries

honey to taste

Amount Per Serving

Calories 116

Total Fat 0 g

Saturated Fat 0 g

Protein 6 g

Total Carbohydrate 25 g

Dietary Fiber 2 g

Sodium 69 mg

Percent Calories from Fat 3%

Percent Calories from Protein 18%

Percent Calories from Carbohydrate 79%

1/4 cup orange juice

1/2 cup plain, low-fat yogurt

1/6 cup washed, stemmed raspberries

1/6 cup washed, stemmed blackberries

1/6 cup washed, stemmed Blueberries

honey to taste

Serving Size about 1 cup

Amount Per Serving

Calories 139

Total Fat 0 g

Saturated Fat 0 g

Protein 6 g

Total Carbohydrate 31 g

Dietary Fiber 3 g

Sodium 70 mg

Percent Calories from Fat 3%

Percent Calories from Protein 16%

Percent Calories from Carbohydrate 81%

4 cups silken or soft tofu, drained

1 cup watermelon, diced and seeded

1/2 cup cantaloupe, cubed

1/2 cup pineapple, diced

1 mango, peeled, pitted and sliced

1/2 cup strawberries, halved

1 cup orange juice

1 cup ice

Serving Size 1 cup

Amount Per Serving

Calories 92

Total Fat 1 g

Saturated Fat 0 g

Protein 8 g

Total Carbohydrate 13 g

Dietary Fiber 1 g

Sodium 108 mg

Percent Calories from Fat 11%

Percent Calories from Protein 34%

Percent Calories from Carbohydrate 54%

2 ounces semisweet chocolate, about 1/3 cup of chocolate chips

4 cups milk

1/4 cup cocoa powder

1/4 cup sugar

4 cinnamon sticks (1 per mug)

Serving Size 1 mug

Amount Per Serving

Calories 217

Total Fat 5 g

Saturated Fat 3 g

Protein 10 g

Total Carbohydrate 37 g

Dietary Fiber 3 g

Sodium 129 mg

Percent Calories from Fat 20%

Percent Calories from Protein 17%

Percent Calories from Carbohydrate 63%

1. Combine the chocolate, milk and cocoa powder in a saucepan and heat over medium-high heat. Whisk until the mixture comes to a boil and the chocolate is disolved.

2. Ladle the hot chocolate into mugs and stir with cinnamon sticks to add a touch of cinnamon flavor.

Top each mug with mini Marshmallows

1 1/2 cups cold milk

2 cups chopped ice

3 tablespoons honey

Serving Size 1 tall glass

Amount Per Serving

Calories 141

Total Fat 2 g

Saturated Fat 1 g

Protein 4 g

Total Carbohydrate 29 g

Dietary Fiber 2 g

Sodium 55 mg

Percent Calories from Fat 11%

Percent Calories from Protein 11%

Percent Calories from Carbohydrate 78%

1/2 cup freshly squeezed lime juice

1/3 cup sugar

1/2 cup packed mint leaves

1 12-ounce bottle sparkling water

lime slices, for garnish

mint sprigs, for garnish

Serving Size 1 glass

Amount Per Serving

Calories 148

Total Fat 0 g

Saturated Fat 0 g

Protein 1 g

Total Carbohydrate 39 g

Dietary Fiber 2 g

Sodium 20 mg

Percent Calories from Fat 1%

Percent Calories from Protein 3%

Percent Calories from Carbohydrate 96%

1. Combine the lime juice, sugar and mint in a blender. Puree until smooth.

2. Fill 2 tall glasses half-full with ice cubes. Pour half of the lime juice concentrate in each. Top with sparkling water, garnish with lime and mint and serve.