½ cup fat-free milk or fat-free plain yogurt
½ cup sliced (peaches, strawberry, etc.)
2 ice cubes
½ teaspoon vanilla extract
Sweetener to taste: 1-2 teaspoons sugar or the equivalent in artificial sweetener

Process the first four ingredients in a blender until smooth. Sweeten to taste.

Note: For a more creamy texture, use yogurt instead of milk. Frozen fruit can be substituted for fresh and the ice cubes can be eliminated.

Makes 1 serving

Each Serving

Carb Servings

1 fruit- ½ with artificial sweetener
½ fat-free milk

Nutrient Analysis
Calories 96- with artificial sweetener 80
Total Fat 0g
Saturated Fat 0g
Cholesterol 2mg
Sodium 51mg
Total Carbohydrate 19g- with artificial sweetener 14g
Dietary Fiber 2g
Sugars 18g- with artificial sweetener 14g
Protein 5g