You are what you eat -- and drink. Depending on the serving size, beverages such as energy drinks, sodas, lattes and smoothies may have more calories, sugar and fat than your entire meal. For a nutritious beverage, choose no- or low-calorie or low- or fat-free ingredients, like milk or yogurt. To further reduce your calories, avoid sugar and other kinds of sweetener such as high-fructose corn syrup, fruit juice concentrates and corn syrup. Use fresh fruit to naturally sweeten your drink. Fresh fruit also adds vitamins, minerals and antioxidants to your drink.
Step 1
Grab a handful of berries and place them in a blender. Pour 1 cup of skim milk into the blender. Add 1 tbsp. fat-free yogurt to the blender. Blend until smooth.
Step 2
Make high-protein milk. Combine 1 cup whole milk and 4 tbsp. nonfat dry milk powder into a large bowl. Stir until the mixture is well-blended. Pour mixture into a water bottle or large drinking glass and refrigerate until needed.
Step 3
Pour high-protein milk into a bowl to make a high-protein milkshake. Add ice cream and processed liquid egg into the bowl and mix well. Add desired flavor. Pour mixture into a water bottle or large drinking glass and refrigerate until needed.
Step 4
Pour 1 cup water and the blackberries into a blender to make blackberry lemonade. Blend until the mixture is smooth. Place a large pitcher underneath a sieve and push the blackberry mixture through. Remove seeds. Pour 5 cups water, sugar and fresh lime juice into the pitcher. Stir well until sugar is completely dissolved.
Tips and Warnings
- Instead of using ice, which waters down the smoothie, place the berries in the freezer the night before. For a sweeter drink, add a little bit of honey.
Things You'll Need
- In-season berries
- Blender
- 1 cup skim milk
- 1 tbsp. fat-free yogurt
- 1 cup whole milk
- 4 tbsp. nonfat dry milk powder
- Bowl
- Spoon
- 1 cup high protein milk
- 1/2 cup ice cream
- 1/4 cup processed liquid egg
- Desired flavoring
- 6 cups water
- 3 cups blackberries
- Sieve
- 1 cup sugar
- 2/3 cup fresh lime juice
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