Protein Smoothies will get day off to good start

With school now in full swing, it's time to re-examine what nutrition experts the world over call The Most Important Meal of the Day.

Sad truth is, I hate eating first thing in the morning and always have. But a balanced breakfast is indeed crucial to healthy bodies, no matter whether you're school age or not.

In fact, breakfast may be more important in middle age than ever before — creating a healthy metabolism that burns dangerous belly fat and maintains regularity.

Fruit smoothies are one of the few foods that appeal to me before noon. Fortunately, today's recipe for Protein Smoothies has it all in the healthy department — low in calories and fat with a good dose of fiber and protein. And they taste terrific, too, regardless of age. For another of our favorite smoothie recipes, visit our website at www.KitchenScoop.com.

Protein Smoothies

Start to finish: 10 minutes

1/2 to 1 cup fruit juice of choice

1 cup frozen berries (strawberries, blueberries, raspberries)

1 banana

1/2 cup plain yogurt

1 scoop (2 tablespoons) whey protein or other powdered protein of choice (see Cook's note)

Cook's note: We prefer vanilla-flavored whey protein powder. We do not suggest chocolate- or berry-flavored, as it competes with the natural fruit flavors of other ingredients.

Pour 1/2 cup fruit juice in a blender (reserving remaining juice). Add the berries, banana, yogurt and whey protein.

Pulse the blender motor to mix. Stir the frozen fruit from the bottom to allow blades to reach all the ingredients. Pulse again. If the smoothie is too stiff, add more juice, 2 tablespoons at a time, until desired consistency is reached. Pour into glasses, and serve.

Yield: 2 servings

Approximate values per serving: 199.5 calories (9 percent from fat), 2 g fat (1 g saturated), 16 mg cholesterol, 15.5 g protein, 32 g carbohydrates, 3 g dietary fiber, 73 mg sodium.

Beverly Mills and Alicia Ross are co-authors of "Desperation Dinners!" (Workman, 1997), "Desperation Entertaining!" (Workman, 2002) and "Cheap. Fast. Good!" (Workman, 2006). Contact them at Desperation Dinners, c/o United Media, 200 Madison Ave., New York, NY 10016, or send e-mail to telluskitchenscoop.com. Or visit the Desperation Dinners website at www.kitchenscoop.com. © Beverly Mills and Alicia Ross. Dist. by United Feature Syndicate Inc.