Contributed By: jsvanpelt
Healthy Start For life Article
Frozen sliced bananas work well in these shakes and help make them creamy. When bananas start to get brown, pop them in the freezer and take out as needed.
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Total Preparation Time: Less than 15 minutes
Ingredients:
Actual Cooking Time: No Cooking Required
Number of Servings: 2
Meal Type: Breakfast & Brunch
Beverages
Ingredients
1 Banana 1
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 yogurt (vanilla or other flavor that complements berries)
Preparation
Nutrition Facts
These shakes are packed with bone-building calcium. People who are allergic to milk or who are lactose intolerant can substitute a calcium-fortified soy beverage and soy yogurt.
Make Ahead
Make these shakes the night before and you'll be ready for a quick morning meal to go.
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.
Excellent source of calcium, riboflavin, vitamin B6 and B12. Good source of vitamin C and folacin. Moderate source of dietary fiber.
Food Guide servings
Grain Products
Vegetables & Fruit 1 1/2
Milk Products 1
Meat & Alternatives
Enjoy this shake with Pumpkin Raisin Muffins or Orange-Apricot Oatmeal Scones
Cook's Notes
The vanilla yogurt used in these shake recipes (and in Sunny Orange Shake, see page 32) is higher in carbohydrate than most other yogurts. People with diabetes may want to choose a lower-carbohydrate brand.
Nutrition Information
Calories: 234
;
Total Fat: 3.8
;
Carbohydrates: 43.8
;
Protein: 8.7
;
Sodium: 114
;
Fiber: 3.2