Ramp up your mornings or cool off postworkout with this flavonoid-rich Triple Berry Smoothie from Whole Food Recipes for Better Living (Vitamix® 2007). For best results, add the ingredients in the order listed. This smoothie contains broken raspberry seeds. Strain for smoothness.

1/2 cup (120 milliliters) water

1/4 cup (60 grams [g]) low-fat vanilla yogurt or soy yogurt

1/2 cup (75 g) frozen unsweetened strawberries

1/2 cup (80 g) frozen unsweetened blueberries

1/2 cup (100 g) frozen unsweetened raspberries

Place all ingredients into blender or Vitamix container in the order listed and secure lid.

Turn machine on and quickly increase speed to High (Vitamix users, start on Variable 1, increase to Variable 10 and quickly increase to High).

Blend for 90 seconds or until desired consistency is reached. Makes 1 serving.

Per Serving (1 cup): 110 calories (7% from fat, 11% from protein, 82% from carbohydrate); 3 g protein; 1 g total fat; 0 g saturated fat; 24 g carbohydrate; 5 g fiber; 16 g sugar; 87 milligrams (mg) calcium, 1 mg iron; 30 mg sodium; 141 International Units vitamin A; 42 mg vitamin C; 2 mg cholesterol.

Source: Reprinted with permission from Vitamix.