Health tip: Banana-Berry Wake-Up Shake
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:
- 1 banana 1
- 1 cup fresh or frozen berries (any combiation) 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) 175 mL
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.
Nutrients per serving:
- Calories: 231
- Fat: 4.6 g
- Saturated Fat: 2.6 g
- Sodium: 104 mg
- Protein: 9 g
- Carbohydrage: 41 g
- Fiber: 4 g
Very High in: vitamin C, riboflavin, vitamin B12, calcium
High in: vitamin B6, folacin, pantothenic acid, magnesium, fibre
Source of: vitamin A, thiamine, niacin, zinc
© 2012. Dietitians of Canada. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.
