by dietitian and nutritionist Alison Bencke

Good alternative to taking fish oil capsules
Makes 1 glass

• ½ cup low fat or skim milk – half frozen is best
• 1 tablespoon skim milk powder (can leave out if using calcium-enriched milk)
• 1 teaspoon fish* or flaxseed oil - keep bottled in refrigerator
• ¼ cup low fat yogurt either plain or berry flavored (can use probiotic yogurt)
• ¼ cup mixed frozen (or fresh) berries

*available with added lemon to hide fish taste

Blend all ingredients together and pour over ice if desired, drink immediately

Nutrition per serving:

173 Calories
Protein 12g
Fat 5g
Saturated fat 0.5g
Fiber 1g
Calcium 385mg

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Note: these tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.

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