Note: This recipe is especially for teens who need a gluten-free diet. Teens who need a gluten-free diet must avoid foods that contain gluten, which is a type of protein found in many foods.

This is an easy recipe if you're on the go. Be creative and try different types of berries.

Prep time: 5 minutes

Ingredients:

1/2 c. raspberries
1/2 c. strawberries
1 c. fat-free vanilla yogurt
1/3 c. skim milk

Directions:

1. Put all ingredients in a blender.
2. Blend until smooth.
3. Divide between two glasses.

Serves: 2

Serving size: 3/4 cup

Nutritional analysis (per serving):

106 calories
7 g protein
0 g fat
0 g sat. fat
19 g carbohydrate
2 g fiber
3 mg cholesterol
111 mg sodium
262 mg calcium
0.3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Try a variety of fruit and different flavors of yogurt.

Reviewed by: Allison Brinkley, RD, LD/N, CNSD
Date reviewed: March 2004