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.

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


SERVES 4

Ingredients

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

Directions

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.


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