A higher-fiber alternative to plain milk, this smoothie doubles as a smart breakfast or a milk shake-like treat. One serving of the smoothie contains 315 milligrams of calcium, roughly the same amount as a glass of milk. Freeze and store extra bananas in zip-top plastic bags so you can whip up this smoothie in a flash.
Yield: 2 servings (serving size: 1 cup)
Ingredients
- 1 cup sliced ripe banana (about 1 large)
- 1 cup vanilla low-fat yogurt
- 1/2 cup 1% low-fat milk
- 2 tablespoons whole wheat graham cracker crumbs (about 1/2 cookie sheet)
- 1 tablespoon nonfat dry milk
- 1/2 teaspoon vanilla extract
- 3 ice cubes (about 1/4 cup)
- Graham cracker crumbs
Preparation
Arrange banana slices in a single layer on a baking sheet, and freeze until firm (about 1 hour).
Place frozen banana and remaining ingredients in a blender. Process until smooth. Sprinkle with graham cracker crumbs. Serve immediately.
Nutritional Information
- Calories:
- 216 (12% from fat)
- Fat:
- 2.8g (sat 1.5g,mono 0.8g,poly 0.3g)
- Protein:
- 9.8g
- Carbohydrate:
- 39.3g
- Fiber:
- 1.9g
- Cholesterol:
- 9mg
- Iron:
- 0.4mg
- Sodium:
- 145mg
- Calcium:
- 315mg
