Fuel You Up Smoothies

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You don't need to stop at a convenient store for an energy boost. A homemade smoothie of blended blueberries, strawberries, kiwi, spinach, apple juice and milk gets you going.   Steve Lundy | Staff Photographer

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2 cups frozen strawberries

½ cup blueberries

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1 medium banana, cut in chunks

½ kiwi sliced

2 cups fresh spinach

½ cup ice cubes

1 cup fat-free milk

½ cup unsweetened apple juice

Combine strawberries, blueberries, banana, kiwi, spinach, ice cubes, fat-free milk and apple juice in blender; blend until smooth.

Pour into cups.

Serves four.

Cook's note: For an extra jolt of protein, add a slice of toasted whole-grain bread topped with peanut butter for a balanced, on-the-go breakfast, or add a low-fat or fat-free stick of string cheese for a tasty snack.

Nutrition values per serving: 100 calories, 0 fat (0 saturated) 25 g carbohydrates, 4 g fiber, 3 g protein, 0 cholesterol, 45 mg sodium.

"Kids Eat Right Cookbook" (Academy of Nutrition and Dietetics, eatright.org)