Banana Berry Wake-Up Shake

Makes 2 servings

This creamy shake, which can be made the night before, is a great way to use up ripe bananas that have been frozen. When bananas start to get brown, pop them in the freezer and take out as needed.

Ingredients

banana
1 cup fresh or frozen berries (any combination) 250 mL
1 cup milk or vanilla-flavored soy beverage 250 mL
3/4 cup lower-fat vanilla yogurt (or other flavor that complements berries) 175 mL

Instructions

Step 1
In a blender, liquefy fruit with a small amount of the milk. Add remaining milk and yogurt; blend until smooth. If shake is too thick, add extra milk or soy beverage to achieve desired consistency.

Nutrition & Notes

Nutrition Information
Valeur nutritive
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 231
7%
Fat / Lipides 4.6 g
Saturated / saturés 2.0 g
+ Trans / trans 0.1 g
Cholesterol / Cholestérol 15 mg
5%
Sodium / Sodium 111 mg
14%
Carbohydrates / Glucides 41.6 g
14%
Fiber / Fibres 3.6 g
Sugars / Sucres 30.7 g
Protein Protéines 9.0 g
10%
Vitamin A / Vitamine A
50%
Vitamin C / Vitamine C
26%
Calcium / Calcium
4%
Iron / Fer
Dietitian's Message
Shakes are a great way to increase fruit and milk intake. The skim-milk powder adds thickness to the Sunny Orange Shake and boosts the calcium content to
353 mg per serving.
The vanilla yogurt used in these shakes has a slightly higher carbohydrate content than most other yogurts, so people with diabetes may want to choose a lower-carbohydrate brand. 

Contributor
Ann Merritt