Healthy Recipe:

Recipe: Frosty almond date shake

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
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Dietitian's tip: This thick, creamy shake is a breeze to make. Just be certain that the almond milk is truly ice cold and that the banana is frozen. Peel and halve the banana before freezing.

By Mayo Clinic staff
Serves 4

Ingredients

    • 1/3 cup chopped pitted dates
    • 2 tablespoons warm water
    • 2 cups vanilla almond milk, chilled
    • 1/2 cup fat-free vanilla soy or dairy yogurt
    • 1 very ripe banana, frozen
    • 4 ice cubes
    • 1/8 teaspoon ground nutmeg, plus extra for garnish

Directions

Put the dates in a small bowl and sprinkle with the warm water. Let soak for 5 minutes to soften, then drain.

In a blender, combine the dates, almond milk, yogurt, banana, ice cubes and the 1/8 teaspoon nutmeg. Blend until smooth and frothy, about 30 seconds.

Pour into tall, chilled glasses and garnish each with a dusting of nutmeg.

Nutritional analysis per serving

Serving size: About 1 cup
Calories142 Sodium96 mg
Total fat2 g Total carbohydrate28 g
Saturated fat1 g Dietary fiber2 g
Trans fat0 g Sugars4 g
Monounsaturated fat< 1 g Protein3 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00079 Nov. 30, 2012

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