High-Vitality Milk Shake

This satisfying "breakfast in a glass" makes a great energizing start to the day.

From Eat to Beat High Blood Pressure
High-Vitality Milk Shake High-Vitality Milk Shake

Quick look

  • prep 5 min
  • serves 2

This shake is ideal for people in a hurry or those who aren’t keen on eating in the morning.

Ingredients

  • 1 1/2 cups fat-free milk, chilled
  • 1 cup plain nonfat yogurt
  • Juice of 1 large orange
  • 1 large banana, sliced
  • 1 teaspoon honey
  • 1 tablespoon wheat germ

    How to make it  5 minutes


  • 1

    Place all the ingredients in a blender or food processor and process for a couple of minutes until smooth and creamy.

  • 2

    Pour into 2 tall glasses and enjoy immediately, while the milk shake is still frothy. Serves 2.

Some More Ideas

  • Berry shake: Use 1/2 cup strawberries instead of banana. Raspberries are good too, or try the chopped flesh of 1 mango.
  • Replace the wheat germ with 1 tablespoon ground sunflower seeds (grind them in a coffee grinder or with a pestle and mortar).
  • Use nonfat vanilla frozen yogurt instead of plain yogurt.

FACTOID:

The addition of wheat germ boosts the content of vitamin E and B vitamins in this recipe, and orange juice provides vitamin C, so this is truly a “high vitality” drink.

Nutritional Information(per serving)

  • Calories: 220
  • Calories from Fat: 10
  • Fat: 1g
  • Saturated Fat: 0g
  • Sodium: 160mg
  • Carbs: 44g
  • Protein: 13g
  • Fiber: 29g

Blood Pressure Nutrients: 36mg Vitamin C, 53mg Magnesium, 694mg Potassium, 386mg Calcium