By Mayo Clinic Staff

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.

Number of servings

Serves 4

Ingredients

  1. 1/3 cup chopped pitted dates
  2. 2 tablespoons warm water
  3. 2 cups vanilla almond milk, chilled
  4. 1/2 cup fat-free vanilla soy or dairy yogurt
  5. 1 very ripe banana, frozen
  6. 4 ice cubes
  7. 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

  • Total carbohydrate 28 g
  • Dietary fiber 2 g
  • Sodium 96 mg
  • Saturated fat 1 g
  • Total fat 2 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Protein 3 g
  • Monounsaturated fat < 1 g
  • Calories 142
  • Sugars 4 g

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.

Nov. 30, 2012