Banana Berry Wake Up Shake

Recipe by: Jan Main | from The Best Freezer Cookbook: 100 Freezer-Friendly Recipes, Plus Tips and Techniques

Cookstr

Course: Beverage, Snack

Total Time: Under 15 Minutes

Skill Level: Easy

Cost: Inexpensive

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.

NUTRITIONAL INFORMATION

Nutrients per serving (% daily value)

Calories 245kcal (12%)

Sodium 114mg (5%)

Total Carbohydrate 41g

Fiber 4g

Fat 6g (9%)

Trans Fat 0g

Saturated Fat 3g (16%)

Monounsaturated Fat 1g

Polyunsaturated Fat 1g

Cholesterol 17mg (6%)