Friday, August 1, 2014
Inquirer Daily News

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.


Have a question for the Healthy Kids panel? Ask it here. Read more from the Healthy Kids blog »

About this blog
The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

If you have questions about your child's health, ask them here.

Anna Nguyen Healthy Kids blog Editor
Stephen Aronoff, M.D., M.B.A. Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, M.D., Ph.D Nemours/Alfred I. duPont Hospital for Children, Jefferson Medical Colg
Mario Cruz, M.D. St. Christopher’s Hospital for Children, Drexel University College of Medicine
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist - The Anxiety Behaviors Clinic, CHOP
Gary A. Emmett, M.D. Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Lauren Falini Bariatric exercise physiologist, Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. 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. Children's Hospital of Philadelphia
W. Douglas Tynan, Ph.D. Nemours/Alfred I. duPont Hospital for Children, Jefferson Medical Colg
Flaura Koplin Winston, M.D., Ph.D Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
Latest Videos
Also on Philly.com:
Stay Connected