Recipe: High-calorie, high-protein smoothie

Dietitian's tip: To make the recipe higher in calories, add 1 tablespoon of flaxseed oil for an additional 120 calories, 14 grams of fat and no sodium or cholesterol per serving.

High fiber = at least 5 g of fiber per serving

SERVES 1

Ingredients

1 cup vanilla yogurt
1 cup 2 percent milk
1 medium banana, cut into chunks
2 tablespoons wheat germ
2 tablespoons protein powder

Directions

In a blender, combine the yogurt, milk, banana chunks, wheat germ and protein powder. Blend until smooth.

Pour into a tall frost-chilled glass and serve immediately.

Nutritional Analysis

(per serving)

Serving size: 2 1/2 to 3 cups
Calories	531	Cholesterol	35 mg
Protein	32 g	Sodium	293 mg
Carbohydrate	82 g	Fiber	5 g
Total fat	10 g	Potassium	1,430 mg
Saturated fat	5 g	Calcium	777 mg
Monounsaturated fat	2 g