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| Fruit Milk Shake |
| 1/2 cup nonfat milk 1/2 cup sliced fruit (peaches, strawberries, etc.) 2 ice cubes 1/2 teaspoon vanilla extract Sweetener to taste: 1 to 2 teaspoons sugar or the equivalent in artificial sweetener |
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| Process the first four ingredients in a blender until
smooth. Sweeten to taste. Makes one serving. Variations: Yogurt Fruit Shake – Substitute nonfat yogurt for the milk. Buttermilk Fruit Shake – Substitute buttermilk for the milk. |
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| Each Serving: Carb Servings: 1; Exchanges:
1 fruit - ½ with artificial sweetener; ½ nonfat milk; calories 96
- with artificial sweetener 80, total fat 0g, saturated fat 0g, cholesterol
2mg, sodium 51mg, total carbohydrate 19g - with artificial sweetener 14g,
dietary fiber 2g, sugars 18g - with artificial sweetener 14g, protein
5g |
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| Recipe from
Quick & Healthy Low-fat, Carb Conscious Cooking (ScaleDown Publishing,
2004) by Brenda J. Ponichtera. |