Frosty almond date shake

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.

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