Sunrise Power Blend 

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Serves: 2 person(s)

Preparation Time: 10 mins
Cooking Time: 0 mins

Yield: 2 x 2½ cup servings

Power up with this unique twist to the smoothie - a meal in itself!
Per serving: 380 calories, 10g fat and 62g carbs
Saves: 180 calories, 7g fat and 26g carbs!

Ingredients:

Although smoothies are meant to be a healthy drink, many versions are more like milk shakes and include whole milk, ice cream/frozen yogurt and sweetened juice.

Sunrise Power Blend replaces these high calorie ingredients with nonfat milk and plain yogurt, fresh fruit, and walnuts (healthy fats).

To learn more about recipe makeovers see CalorieKing's library article "Smart Substitutes: Your Guide to Low-Calorie Cooking Alternatives".

Recipe Makeover
1 1/2 cup strawberries, halved 2 ripe peaches, pitted and quartered, OR an additional cup of strawberry halves) 1 cup nonfat plain yogurt 1/4 cup nonfat dry milk 3 Tbsp wheat bran or oat bran 2 Tbsp honey 1/4 cup chopped California walnuts (1 oz)

Traditional Recipe
2 cup milk 2 cup fruit juice, such as orange 4 large scoops vanilla frozen yogurt 2 Tbsp honey

Directions:

Put all the ingredients in a blender and blend until smooth and frothy.

Variations:

For a meal, serve with one slice toasted whole wheat bread with one tablespoon natural preserves.

Or if serving along with an entrée, cut serving portion in half.

Serving suggestions not included in nutritional analysis.

Author:

Walnut Marketing Board/California Walnut Commission
Walnut Marketing Board