Recipe: Frosty almond date shake

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.

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

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)

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

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Fruits	1
Protein and dairy	1

DIABETES MEAL PLAN EXCHANGES

Fruits	1
Milk and milk products	1

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Fruits	1
Dairy foods (low-fat or fat-free)	1

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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.

By Mayo Clinic Staff
Nov. 30, 2006

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