1 medium banana, sliced
1 C (about 200ml) medium-fat milk (I use 3% for everything), chilled
sugar to taste (optional)
1/2 t vanilla extract
Blend everything. Pour into a glass – I make mine in a cup using a hand-blender and drink straight from that. Garnish with a few pieces of sliced banana if desired.
This is a great way to start off your busy day. In these roughly 200 calories I have covered a lot of ground for my daily recommended intake of calcium, Vitamins A, most of the Bs, C, and D, Magnesium, Potassium, and only 6-7 grams of fat (daily recommendation
for healthy people is 25 depends on your age, gender, height, and fitness. For me it is 50 grams* of fat)! Calculate your recommended fat intake. Never forget that some vitamins (A, D, E, and K) are fat soluble and can’t be absorbed unless there is some fat in your diet.
* Remember that this includes all kinds of fats – butter and oils you can see in your food, as well as those that are invisible but present in all food and produce – and that all fats are not created equal!