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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.

dietitians of canada


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) 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.

Tips

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 lowercarbohydrate brand.

Quick Shake

Once a week, 12-year-old Amelia Roblin gets up early to treat her dad to a smoothie. She combines 1/2 cup (125 mL) milk, one 6-oz (175 g) container flavored yogurt and 1/2 cup (125 mL) fruit in a blender. The flavor combinations are endless. Try peach yogurt and strawberries; lemon yogurt and frozen blueberries and strawberry yogurt and bananas

Nutrients per serving

Calories 231
Fat 4.6 g
Saturated Fat 2.6 g
Sodium 104 mg
Protein 9 g
Carbohydrate 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

© Great Food. Dietitians of Canada. 2000. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.

This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Feb. 11, 2014

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