Banana Berry Wake-Up Shake
Recipe Review by Olivia Pan
This banana berry shake is a creamy summer drink that makes two servings. Fresh strawberries are used here and strawberry-banana is probably the most well-known and classic shake. Some kids may not like drinking milk alone, so this is a great way to increase their milk and fruit intake. One amazing thing about this recipe is that the flavor and taste from ripe fruits can satisfy your craving for sweetness in a healthier way without any added table sugar!
There are 231 calories, 4.6g of fat (7% the daily value), 15mg of cholesterol, 111mg of sodium (5% the daily value), 41.6g of carbohydrates (including 3.6g of fiber and 30.7g of sugar), and 9.0g of protein in each serving. In addition, it also contains vitamin C, calcium, vitamin A and iron. Bananas are available year round and are very popular and nutritious. It is free of fat, saturated fat, sodium, cholesterol and a good dietary source of fiber, vitamin C, and potassium. Strawberries are high in folate and also a good source of vitamin C. Folate, or folic acid, is highly recommended to be consumed by the Canada’s Food Guide as it plays a critical role in women of childbearing age.
*Tip: use 1% or 2% milk and yogurt to better control your fat intake.
Original recipe provided by Cook Great Food – Dietitians of Canada. 2001. Published by Robert Rose Inc: http://www.cookspiration.com/recipe.aspx?perma=76C36925ED9&g=2
- 1 Banana
- 1 cup (250 ml) Fresh or frozen berries (any combination)
- 1 cup (250 ml) Milk or vanilla-flavored soy beverage
- ¾ cup (175 ml) Lower-fat vanilla yogurt (or other flavor that complements berries)
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.