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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