3 servings, 1 cup each

1 1/4 cups orange juice, preferably calcium-fortified
1 banana
1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu or low-fat plain yogurt
1 tablespoon sugar or other sweetner of your choice(natural is best) (optional)

Combine orange juice, banana, berries, tofu (or yogurt) and sugar, if using, in a blender; cover and blend until creamy. Serve immediately.

NUTRITION INFORMATION: Per serving: 139 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 28 g carbohydrate; 4 g protein; 4 g fiber; 19 mg sodium; 421 mg potassium