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Banana Berry Wake Up Shake Recipe

Cookstr
Course: Beverage, Snack
Total Time: Under 15 Minutes
Skill Level: Easy
Cost: Inexpensive
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Banana Berry Wake Up Shake

Photo by: Joseph De Leo

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.

Yield: Serves 2 makes about 3¼ cups (800 ml)

INGREDIENTS
  • 1 banana 
  • 1 cup (250 ml) fresh or frozen berries (any combination) 
  • 1 cup (250 ml) milk or vanilla flavored soy beverage 
  • ¾ cup (175 ml) lower fat yogurt (vanilla or other flavor that complements berries)

Directions

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.

From Dietitians of Canada: Great Food Fast

Notes

Freezer Tip:

While you can’t freeze the end result (in fact, it would take more time to thaw than prepare), this shake is an ideal way to use frozen bananas and berries. Simply thaw fruit in refrigerator the night before to soften slightly. Then peel banana and pop fruit into the blender.

The vanilla yogurt used in this shake recipe is higher in carbohydrate than most other yogurts. People with diabetes may want to choose a lower carbohydrate brand.

Make Ahead:

Make these shakes the night before and you’ll be ready for a quick morning meal to go.

Nutrition Facts:

These shakes are packed with bone-building calcium. People who are allergic milk or who are lactose intolerant can substitute a calcium-fortified soy beverage and soy yogurt.


© 2008, 2001 Jan Main
NUTRITIONAL INFORMATION

Nutrients per serving (% daily value)

245kcal (12%)
114mg (5%)
41g
4g
6g (9%)
0g
3g (16%)
1g
1g
17mg (6%)
33g
9g
47mg
615mg
70mcg RAE (2%)
8mg (13%)
304mg (30%)
0mg (2%)

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