Beverages: Dairy-Based Drinks: Sunrise Power Blend

Thanks to a Recipe Makeover, this is more than a smoothie, it's a power meal in itself!
Per serving: 380 calories, 10g fat and 62g carbs.
Saves: 180 calories, 7g fat and 26g carbs compared to most regular smoothies.

Author: Walnut Marketing Board/California Walnut Commission -
Date: January 03, 2013

Serves: 2 person(s)
Yield: 2 x 2½ cup servings

Preparation Time: 10 mins
Cooking Time: 0 mins


    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).
  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


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


    If a fuller meal is desired, can 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 are not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:380 cals560 cals
Kilojoules:1,591 kJ2,344 kJ
Fat10.0 g17.0 g
Carbohydrates62.0 g88.0 g
Protein17.0 g16.0 g
Cholesterol5.0 mg38.0 mg
Sodium176 mg247 mg
Saturated Fat1.0 g10.0 g
Fiber8.0 g0.0 g
Calcium474.0 mg522.0 mg
Total Sugars44.7 g70.0 g

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