Sunrise Power Blend

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.


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Serves: 2 person(s) Change

Preparation Time: 10 mins

Yield: 2 x 2½ cup servings

Low Sodium Recipe High-Fiber Recipe High-Calcium Recipe Quick And Easy Recipe

About this Recipe Makeover

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).

Ingredients Show Makeover Show Traditional

  • 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)
  • 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.

Thanks to Walnut Marketing Board/California Walnut Commission -

Nutritional Info (per serving)

CALORIES 380 cals
Kilojoules 1,591 kJ
Fat 10.0 g
Saturated Fat 1.0 g
Cholesterol 5 mg
Sodium 176 mg
Carbohydrates 62.0 g
Fiber 8.0 g
Total Sugars 44.7 g
Protein 17.0 g
Calcium 474.0 mg
CALORIES 560 cals
Kilojoules 2,344 kJ
Fat 17.0 g
Saturated Fat 10.0 g
Cholesterol 38 mg
Sodium 247 mg
Carbohydrates 88.0 g
Fiber 0.0 g
Total Sugars 70.0 g
Protein 16.0 g
Calcium 522.0 mg
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