Banana-Apple Shake

For general guidelines on preparing smoothies and shakes, see our Tips for Easy Smoothie Making.

Preparation time: 10 minutes.

Serves one.

Ingredients

• 1 banana
• ½ cup plain low-fat organic yogurt
• ½ cup unsweetened applesauce
• ½ cup any liquid (milk, soy milk, rice milk, Boost, Ensure, Boost Plus, or Ensure Plus, or a generic version of one of these products); use more than ½ cup if needed to blend
• 1 tablespoon honey
• 1 tablespoon oat bran
• 1 tablespoon ground flaxseeds*

Instructions

• Clean, peel, and prepare the fruit and other solid ingredients.
• Place these ingredients in the blender.
• Add liquid ingredients to the blender.
• Blend all of the ingredients together to your desired consistency.
• Add additional liquid to the blender if needed to thin out consistency for better blending. Depending on the strength of your blender, you may need more or less liquid to make the mixture blend.

Per serving**: 548 calories; 98 grams of carbohydrates; 17.5 grams of protein; 9.5 grams of fat; 7.7 grams of fiber; 221 milligrams of sodium; 1,158 milligrams of potassium***

* If your mouth is sore, skip the flaxseeds.

** Made with Boost Plus, Ensure Plus, or a generic version of one of these products. Calories and protein will be somewhat lower if made with milk, soy milk, rice milk, or another liquid.

*** If you are on a potassium-restricted diet, this recipe may not be right for you. Ask your doctor or dietitian if you are unsure of your dietary potassium limits.

If you are feeling good and eating well, you may not need high calorie eating tips and recipes. Instead, you can try our recipes in the Wellness Nutrition area.