EWWK: Very Berry Swirl


1 (12.3-ounce) package light and firm silken tofu
1 pound fresh or frozen strawberries, raspberries or blueberries
½ cup frozen apple juice concentrate
¼ cup nonfat yogurt
1 tablespoon honey (optional)


Puree the tofu and berries in a blender or food processor; add apple juice concentrate, yogurt, and honey, if using, and process until blended, 1 to 2 minutes.

Serve immediately, or transfer to storage container, cover and chill.

Yield: 4 servings (serving size: 1 cup)
Nutrition Breakdown: Calories 143, Fat 1.3g (0.2g saturated fat), Cholesterol 0mg, Sodium 106mg, Carbohydrate 27g, Fiber 2.5g, Protein 8g.
Diabetes Exchanges: 1 ½ Fruit, ½ Other Carbohydrate, 1/2 Lean Protein