Dietitian's tip: This thick, creamy shake is a breeze to make. Just be certain that the almond milk and yogurt are truly ice cold, and the banana is frozen. Peel and halve the banana before freezing.
By Mayo Clinic Staff
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)| Calories | 141 | Monounsaturated fat | 1 g |
| Protein | 3 g | Cholesterol | 0 mg |
| Carbohydrate | 31 g | Sodium | 97 mg |
| Total fat | 2 g | Fiber | 2 g |
| Saturated fat | < 1 g |