Ingredients for the master recipe:
3/4 cup nonfat yogurt
1/4 cup light coconut milk
3 tablespoons nonfat milk powder
1/2 teaspoon vanilla extract
4 ice cubes
Choose one fruit and fiber:
1 apple (peeled and cored) and 1 tablespoon flaxseed meal
8 strawberries (fresh or frozen) and 1 tablespoon flaxseed meal
4 ounces (3/4 to 1 cup, depending on size of berries) mixed frozen berries and 1 tablespoon flaxseed meal
1 tangerine or small orange and 1 tablespoon flaxseed meal
3/4 cup seedless red grapes and 1 tablespoon flaxseed meal. Omit the honey from the master recipe.
Choose one healthy fat:
1 tablespoon natural peanut butter
1 tablespoon raw or regular almond butter
1 tablespoon sunflower seed butter
1 tablespoon tahini
If desired, choose one or both flavorings:1 teaspoon unsweetened cocoa powder
1/4 teaspoon ground cinnamon
Combine ingredients and mix in a blender until frothy.
Nutritional value of a typical shake:395 calories
18g fat (5 grams saturated)
40mg vitamin C
• Try more recipes from The Diet Digest Cookbook, including a savory Mediterranean egg cake, buttermilk pancakes with cherries, parmesan-pecan pork, Vietnamese pho with chicken and spaghetti squash, flourless chocolate peanut butter cakelets.