Banana Smoothie

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From the EatingWell Kitchen

Based on an Indian yogurt drink called lassi, this healthy fruit smoothie gets its cool flavor from banana with a touch of rose water and nutmeg.

Ingredients 1 serving

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  • 1 1/2 cups ice water
  • 1 ripe banana, peeled and cut into chunks
  • 1/2 cup nonfat plain yogurt
  • 2 teaspoons honey, or to taste
  • 1/4 teaspoon rose water, (optional)
  • Pinch nutmeg, preferably freshly grated

Preparation

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  1. Pinch of nutmeg, preferably freshly grated
  2. Combine ice water, banana, yogurt, honey and rose water (if using) in a blender. Blend until smooth. Pour into a large glass and sprinkle nutmeg on top.

Nutrition information

  • Serving size: 3 cups
  • Per serving: 217 calories; 1 g fat(0 g sat); 3 g fiber; 48 g carbohydrates; 8 g protein; 39 mcg folate; 2 mg cholesterol; 35 g sugars; 0 g added sugars; 84 IU vitamin A; 11 mg vitamin C; 261 mg calcium; 0 mg iron; 107 mg sodium; 746 mg potassium
  • Nutrition Bonus: Calcium (26% daily value), Vitamin C (19% daily value)
  • Carbohydrate Servings: 3
  • Exchanges: 2 fruit, 1 fat-free milk, 1 other carbohydrate

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