1/3 cup chopped pitted dates
2 tablespoons warm water
2 cups vanilla almond milk, chilled
1/2 cup fat-free vanilla soy or dairy yogurt
1 very ripe banana, frozen
4 ice cubes
1/8 teaspoon ground nutmeg, plus extra for garnish
Put the dates in a small bowl and sprinkle with the warm water. Let soak for 5 minutes to soften, then drain. In a blender, combine the dates, almond milk, yogurt, banana, ice cubes and the 1/8
teaspoon nutmeg. Blend until smooth and frothy, about 30 seconds.
Pour into tall, chilled glasses and garnish each with a dusting of nutmeg.
Basics
Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving
Dietitian's tip:
This thick, creamy shake is a breeze to make. Just be certain that the almond milk and yogurt are truly ice cold, and the banana is frozen. Peel and halve the banana before freezing.
Serves 4
Nutritional Analysis
(per serving)
Calories
141
Monounsaturated fat
1 g
Protein
3 g
Cholesterol
0 mg
Carbohydrate
31 g
Sodium
97 mg
Total fat
2 g
Fiber
2 g
Saturated fat
< 1 g