Chocolate Fizz: **********************************************************************

Great way to take a milk break-

(1 8-oz. serving)

1-2 oz. chocolate syrup

6 oz. 1% milk

2 oz. cold club soda (freshly opened)

~All ingredients should be cold.

In a tall glass, stir syrup and milk until well blended. Slowly pour the club soda down the side of the glass, stirring constantly to blend. Serve immediately, straight up or on ice.

*Facts per serving: 150 cal., 8g pro., 29g carb., 0g fat, 5 mg chol., 120mg sodium.

Daily value: 30% calcium.

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Milk 'n' Honey Frappe: **********************************************************************

For an equally delicious refreshment, replace the honey w/maple sugar or molasses.

~Makes 1 serving

1 cup skim milk

1 tablespoon honey

1/2 teaspoon of vanilla

4 ice cubes, crushed*

Combine all ingredients in a blender and blend until all ice is pulverized and the drink is thick and foamy.

*For richer tasting drink, make the ice cubes out of milk.

*For fruit frappe, freeze 1/2 cup of your fav. fresh, frozen or canned fruit and add it instead of the ice cubes.

Variations: Add 1/4 teaspoon of another extract along with vanilla, such as almond, lemon, maple, or mint.

*Facts: 150 cals, 8g pro, 29g carb, 0g fat, 5mg chol, 120mg sodium

Daily value: 30% calcium

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Orange-Yogurt Nog **********************************************************************

Creamy and tangy, a great way to treat yourself!

~Makes 4 servings

2 8-ounce cartons vanilla low-fat yogurt

1 1/2 cups skim milk

3/4 cup frozen Florida orange juice, thawed

Place yogurt, milk, and juice in a blender. Cover and blend until smooth.

*Facts per serving: 221 cal, 9g pro, 42g carbo, 2g fat, 8 mg chol, 0g dietary fiber, 114mg sodium

Daily Value: 138% vit. C, 15% thiamine, 22% riboflavin, 23% calcium, 19% potassium

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Golden Slush **********************************************************************

Perfect for relaxing in the sun

~Makes 3 servings

1 1/2 cups frozen peach slices

3/4 cup frozen Florida orange juice

1/4 cup water

1 to 2 tablespoons sugar

Let peaches stand at room temp. for 5 to 10 min. Place peaches, juice, water, and sugar in a blender. Cover and blend until smooth.

*Facts per serving: 143 cals, 2g pro, 35g carbo, 0g fat, 0mg chol, 2g dietary fiber, 2mg sodium

Daily value: 153% vit. C, 11% thiamine, 15% potassium

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Peanut Butter Banana Breakfast Shake **********************************************************************

Perfect for an easy breakfast on-the-run or a nourishing post-workout snack

~Makes 1 serving

1 cup fat free or lowfat milk

1/2 cup frozen banana slices

1 tablespoon peanut butter

1/4 teaspoon ground cinnamon

1/2 teaspoon vanilla extract

Sweet cocoa powder, optional

Combine all ingredients in a blender and blend until smooth and creamy. Pour into a tall glass and garnish w/a sprinkle of cocoa powder, if desired.

*Facts per serving: 210 cals, 11g pro, 23g carbo, 10g fat, 5mg chol, 180mg sodium

Daily value: 30% calcium, 25% vit. D

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Mexican Cocoa **********************************************************************

Great for cozying up to the fire or warming up w/friends in a cold snap

~Makes 2 servings

2 cups fat free or lowfat milk

2 whole cinnamon sticks

1/4 cup unsweetened cocoa powder

2 tablespoons brown sugar

Ground Cinnamon, optional

Heat the milk and cinnamon sticks over moderate heat until simmering, and cook for 5 min. Remove from heat and steep, covered, for 5 min. Transfer the cinnamon sticks to large warmed mugs. Whisk the cocoa and the sugar into the milk until well combined and let stand 1 minute. Pour into the mugs and serve with an extra sprinkling of cinnamon, if desired.

*Facts per serving: 160 cals, 10g pro, 32g carbo, 2g fat, 5mg chol, 125mg sodium

Daily value: 30% calcium, 25% vit. D .........................................................................