One of the best ways to increase your vitamin and mineral intake is through shakes. You can actually make do with a combination of different fruits and vegetables into shakes to e able to gain the nutrients that you need in a fun and delicious way. At the same time, for those who are not used to drinking milk, shake is the best way to lure yourself of having milk into your diet. For this smoothie, we’ll be making use of banana and berries which are known to be a good source of different vitamins and minerals as well as antioxidants that are good for your body. The taste? It is definitely greatand will sure to keep you wanting more.
Here’s what you’ll need:
1 piece banana
1 cup fresh or frozen berries (you can try blue berries, cranberries, strawberries, or any berries or a combination of your choice)
1 cup of milk or vanilla-flavored soy milk
¾ cup lower fat yogurt (can be vanilla flavored or other flavor that complements berries)
How to make:
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.
That will be basically everything you need to do. This type of shake can actually make use of those very ripe bananas as long as you freeze them up to avoid browning. The vanilla yogurt used in these shakes has slightly higher carbohydrate content than most other yogurts, so people with diabetes may want to choose a lower carbohydrate brand. Soy milk has been found to be of great alternative with lower amount of calories for milk though the taste is significantly different; the vanilla flavor will be good to cover any aftertaste.
This recipe is only good for two serving. You can just increase the volume and can be easily served with your guest or if you like your family to enjoy some shakes. Just keep it frozen and take out when you need them. Per serving contains 231 calories, 4.6 grams fat 9though can be decreased depending on the yogurt and the milk you use), 2.6 grams saturated fat, 104 mg sodium, 9 grams protein, 41 grams carbohydrates and 4 grams fiber. The shake is also rich in vitamin C, riboflavin, vitamin B12 and calcium. It is also a good source of vitamin B6, folacin, pantothenic acid, magnesium, vitamin A, thiamine, niacin and zinc. With all the good stuff the shake contain and the fact that this is truly delicious is what makes our wacky healthy shake a total package of awesomeness.
From there, you can revise it and make other flavors of your choice. You can come up with a mixture of different fruits or even add vegetables such as carrots or you can even add flaxseed to increase the fiber content of your shake. Adding skim milk can also increase the amount of calcium in your shake.
You may think of this tedious and just order for instant delivery. But if you are on a diet, it is better to do it your own for you to know what you are about to eat.