Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow. (James 1:17)

Wake-Up Smoothie

1¼ cups orange juice, preferably calcium-fortified

1 banana

1¼ cups frozen berries

½ cup low-fat plain yogurt

1 T. sugar or Splenda

Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately. Makes 3 servings. Nutritional Info Per Serving: Calories 231 kcal; Carbohydrates 54 g; Dietary Fiber 5 g; Fat 1 g; Protein 4 g; Sugars 47 g.