A Recovery Drink Made From Home

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  non fat 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