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
|
1
|
banana
|
1
|
|
1 cup
|
fresh or frozen berries (any combination)
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250 mL
|
|
1 cup
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milk or vanilla-flavored soy beverage
|
250 mL
|
|
3/4 cup
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lower-fat vanilla yogurt (or other flavor that complements berries)
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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
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
Sugars / Sucres
30.7 g
Protein Protéines
9.0 g
10%
Vitamin A / Vitamine A
50%
Vitamin C / Vitamine C
Dietitian's Message
Shakes are a great way to increase fruit and milk intake. The skim-milk powder adds thickness to the Banana Berry 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