Banana Smoothie

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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  • 1½ cups ice water
  • 1 ripe banana, peeled and cut into chunks
  • ½ cup nonfat plain yogurt
  • 2 teaspoons honey, or to taste
  • ¼ 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; 1.0 g fat(0.0 g sat); 3.0 g fiber; 48.0 g carbohydrates; 8.0 g protein; 39.0 mcg folate; 2 mg cholesterol; 35.0 g sugars; 12.0 g added sugars; 84.0 IU vitamin A; 11.0 mg vitamin C; 261.0 mg calcium; 0.0 mg iron; 107 mg sodium; 746.0 mg potassium
  • Nutrition Bonus: Calcium (26% daily value)
  • Carbohydrate Servings: 3
  • Exchanges: 2 fruit, 1 fat-free milk, 1 other carbohydrate

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