Banana Milkshake
1 ripe banana, frozen
3/4 cup skim milk
Ground nutmeg to taste
1/2 t vanilla extract(optional)
Sweetener equivalent to 2 tsp sugar, such as: 1 packet SteviaPlus or Splenda
Instructions:
Fully freeze the banana. Then thoroughly purée in a blender or food-processor all ingredients. Serve immediately.
Makes one portion.
Cherry Milkshake
3/4 cup (approximately 12) cherries, rinsed and halved
1/2 cup fruit-sweetened cherry yogurt
1/3 cup fat free milk
Sweetener equivalent to 2 tsp sugar, such as: 1 packet SteviaPlus or Splenda
Instructions:
Fully freeze the cherries. Freeze the yogurt for an hour. Thoroughly purée all ingredients in a blender or food-processor.
Serve immediately. Makes one portion.
Strawberry Milkshake
3/4 cup (approximately 12) strawberries
1/2 cup fruit-sweetened strawberry yogurt
1/3 cup skim milk
Sweetener equivalent to 2 tsp sugar, such as: 1 packet SteviaPlus or Splenda
Instructions:
Fully freeze the strawberries. Freeze the yogurt for an hour. Thoroughly purée ingredients in a blender or food-processor.
Serve immediately. Makes one portion.
Peanut Butter and Banana Shake
1/2 cup cold skim milk
1/2 large banana
1 tablespoon natural peanut butter
1/4 teaspoon vanilla extract
Pinch ground nutmeg
Sweetener equivalent to 2 tsp sugar, such as: 1 packet SteviaPlus or Splenda
Instructions:
In a blender combine all ingredients and blend until smooth. Pour into a glass to serve. Makes 1 serving For
a thicker shake, freeze an unpeeled banana and freeze milk in an ice cube tray. Per serving: 172 calories, 9 g
protein, 24 g carbohydrate, 4 g fat, 2 mg cholesterol, 64 mg sodium Diabetic exchanges: 1 milk, 1 fruit, 1 med-fat
protein (contains unsaturated fat)
Tropical Shake
1/2 cup low-fat vanilla yogurt
1/2 cup sliced banana
1/4 cup crushed pineapple packed in unsweetened juice
1/4 cup skim milk
1/2 teaspoon coconut extract
6 ice cubes
Sweetener equivalent to 4 tsp sugar, such as: 2 packet SteviaPlus or Splenda
Instructions:
In a blender at medium speed, blend all the ingredients until smooth and frothy. Pour into 2 glasses. Per serving
(1 cup): 130 calories, 4 g protein, 29 g carbohydrate, 1 g fat, 1 g saturated fat, 1 mg cholesterol, 55 mg sodium.
Diabetic exchanges: 1/2 nonfat milk, 1-1/2 fruit (Makes 2 servings)
Breakfast Shake
1/2 cup low-fat vanilla yogurt
1/4 cup skim milk
2 tablespoons frozen orange juice concentrate
1 tablespoon wheat germ
1/2 teaspoon vanilla extract
3 ice cubes
Sweetener equivalent to 4 tsp sugar, such as: 2 packet SteviaPlus or Splenda
Instructions:
In a blender at medium speed, blend all the ingredients until smooth and frothy. Pour into a glass. Makes 1-1/2
cups or 1 serving. Per Serving (1-1/2 cups): 220 calories, 10 g protein, 42 g carbohydrate, 1 g fat, 1 g saturated
fat, 1 mg cholesterol, 100 mg sodium Diabetic Exchanges: 1 nonfat milk exchange, 1 starch/bread exchange, 1 fruit
exchange