Start your day with a bit of carbohydrate, protein, and a touch of coffee. This smoothie is rich in calcium and soluble fiber, which slows absorption of sugar into the bloodstream to provide longer-lasting energy. If caffeine's not your thing, substitute decaf. Or eliminate the coffee and cocoa altogether and sprinkle with 1/4 teaspoon of cinnamon after blending.
- 1 cup nonfat or low-fat vanilla yogurt
- 1/4 cup brewed coffee
- 1 banana
- 2 teaspoons cocoa powder
- 2 cocoa powder
- Combine all ingredients in a blender. Process until smooth.
Per serving: 322 kcal cal., 4 g fat (2 g sat. fat), 63 g carb., 4 g fiber, 48 g sugar, 14 g pro., 431 mg calcium, 1 mg iron. Percent Daily Values are based on a 2,000 calorie diet