Saturday, April 25, 2015

Healthy family recipe: A banana milkshake, 3 ways

Skip the calorie laden smoothie bar and try our very own nutrient-packed version made with whole fruits and vegetables.

Healthy family recipe: A banana milkshake, 3 ways

Liz Coover, RD, LDN is a clinical dietitian for the Healthy Weight Program at The Children's Hospital of Philadelphia.

Smoothies are maintaining their reign as a popular and “healthy” way to pack in plenty of fruits and vegetables for breakfast or a quick snack. But beware of store-bought drinks – they may have so much added sugar that you might as well be drinking a milkshake!

Skip the calorie laden smoothie bar and try our very own nutrient-packed version made with whole fruits and vegetables. The only sugar you will find in these shakes is fructose, the natural kind found in fruit in appropriate portions. Feel free to substitute a dairy alternative milk or yogurt (this will alter fiber and protein amounts).

Banana Milkshake - 3 Ways

Milkshake # 1:

Add 1 sliced banana (small to medium), 8 ounces of 1% milk, and vanilla extract, very small amount - to taste (if desired) together in a blender. Blend on high until smooth.

Makes 1 serving. 215 calories, 3 grams of fiber, 8 grams of protein.

Milkshake # 2:

Add 1 sliced banana (small to medium), 4 ounces of 1% milk, 4 ounces (or ½ cup) of fat free plain greek yogurt, a few ice cubes, and vanilla extract to taste (if desired) together in a blender. Blend on high until smooth.

Makes 1 serving. 225 calories, 3 grams of fiber, 15 grams of protein.

Milkshake # 3:

Add ½ sliced banana (small to medium), ½ cup cubed mango, 1 handful of fresh spinach leaves, 8 ounces of 1% milk, and vanilla extract to taste (if desired) together in a blender. Blend on high until smooth.

Makes 1 serving. 215 calories, 3 grams of fiber, 8 gramsof protein.

Recipe created by Liz Coover, RD, LDN.


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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Division Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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