Serves 2
Makes about 3 1/4 cups (800 mL)
Ann Merritt
Toronto, ON

Frozen sliced bananas work well in these shakes and help make them creamy. When bananas start to get brown, pop them in the freezer and take out as needed.

TIP
The vanilla yogurt used in these shake recipes (and in Sunny Orange Shake, see page 32) is higher in carbohydrate than most other yogurts. People with diabetes may want to choose a lower-carbohydrate brand.

Nutrition Facts
These shakes are packed with bone-building calcium. People who are allergic to milk or who are lactose intolerant can substitute a calcium-fortified soy beverage and soy yogurt.

Make Ahead
Make these shakes the night before and you'll be ready for a quick morning meal to go.

1. In a blender liquefy fruit with a small amount of the milk. Add remaining milk and yogurt; blend until smooth. If shake is too thick, add extra milk or soy beverage to achieve desired consistency.

Nutritional Analysis per serving
Calories 234
Protein 8.7 g
Fat 3.8 g
Carbohydrate 43.8 g
Dietary Fiber 3.2 g
Sodium 114 mg

Excellent source of calcium, riboflavin, vitamin B6 and B12. Good source of vitamin C and folacin. Moderate source of dietary fiber.

Food Guide servings
Grain Products
Vegetables & Fruit 1 1/2
Milk Products 1
Meat & Alternatives

Enjoy this shake with Pumpkin Raisin Muffins (see recipe, page 35) or Orange-Apricot Oatmeal Scones (see recipe, page 36).

Serving Size: 1/2 recipe
1 1/2    2    1 1/2