Rise 'n Shine

We cannot conclude our series on breakfasts on the go without taking a look at that AM powerhouse ... the smoothie.

Smoothies are the perfect breakfast solution for those on the go. They are quick to make, portable, easy to slurp on as you travel to work or sit at your desk and they can be surprisingly healthy. Packed with fruit and yogurt, they are perfect ways to increase your calcium consumption and strive for five -- or more -- servings of fruit and vegetables a day.

I like to build my smoothies in a pretty consistent manner. I start with some fruit -- usually some fresh and some frozen -- in my blender and add some yogurt. I often opt for plain yogurt and a little honey or some light vanilla-flavored yogurt, although certain flavored yogurts do add extra pizzazz to some smoothies, as you'll see below. I then run the blender just a bit to see how it "comes together". If things aren't moving along very well, I'll add a bit of milk, orange juice, lemon juice or whatever other juice I think will make the beverage "pop". I've also been known to add a little ginger or cinnamon or even a splash of a complimentary extract to the mix.

There you have it. That's the "recipe" for most of the smoothies I've made over the years for quick breakfasts or refreshing afternoon pick-me-ups. Of course, I'll also offer you one with some measured amounts and the like. But, I rarely actually measure anything when making a smoothie. I just toss things in the blender and "build" it from there!

As always, I encourage you to share your recipe ideas and comments. You can always post comments in the discussion board using the forms provided in the articles or email me directly at .

Lemon-Blueberry Smoothie

  • 1/2 c. frozen blueberries
  • 1 banana
  • 8 oz. nonfat lemon yogurt
  • 1 T. lemon juice
  • 1/2 c. orange juice

Combine all of the ingredients in a blender and process until smooth. Pour into chilled glasses and enjoy!

  • Yields: 2 servings
  • Preparation Time: 5 minutes