Healthy Sugar-Free Milkshake Recipes

Though no sugar is added, they contain natural fruit sugars.

Banana Milkshake

1 ripe banana, frozen

3/4 cup skim milk

Ground nutmeg to taste

1/2 t vanilla extract(optional)

Sweetener equivalent to 2 tsp sugar, such as: 1 packet SteviaPlus or Splenda

Instructions:
Fully freeze the banana. Then thoroughly purée in a blender or food-processor all ingredients. Serve immediately. Makes one portion.

Cherry Milkshake

3/4 cup (approximately 12) cherries, rinsed and halved

1/2 cup fruit-sweetened cherry yogurt

1/3 cup fat free milk

Sweetener equivalent to 2 tsp sugar, such as: 1 packet SteviaPlus or Splenda

Instructions:
Fully freeze the cherries. Freeze the yogurt for an hour. Thoroughly purée all ingredients in a blender or food-processor. Serve immediately. Makes one portion.

Strawberry Milkshake

3/4 cup (approximately 12) strawberries

1/2 cup fruit-sweetened strawberry yogurt

1/3 cup skim milk

Sweetener equivalent to 2 tsp sugar, such as: 1 packet SteviaPlus or Splenda

Instructions:
Fully freeze the strawberries. Freeze the yogurt for an hour. Thoroughly purée ingredients in a blender or food-processor. Serve immediately. Makes one portion.

Peanut Butter and Banana Shake

1/2 cup cold skim milk

1/2 large banana

1 tablespoon natural peanut butter

1/4 teaspoon vanilla extract

Pinch ground nutmeg

Sweetener equivalent to 2 tsp sugar, such as: 1 packet SteviaPlus or Splenda

Instructions:
In a blender combine all ingredients and blend until smooth. Pour into a glass to serve. Makes 1 serving For a thicker shake, freeze an unpeeled banana and freeze milk in an ice cube tray. Per serving: 172 calories, 9 g protein, 24 g carbohydrate, 4 g fat, 2 mg cholesterol, 64 mg sodium Diabetic exchanges: 1 milk, 1 fruit, 1 med-fat protein (contains unsaturated fat)

Tropical Shake

1/2 cup low-fat vanilla yogurt

1/2 cup sliced banana

1/4 cup crushed pineapple packed in unsweetened juice

1/4 cup skim milk

1/2 teaspoon coconut extract

6 ice cubes

Sweetener equivalent to 4 tsp sugar, such as: 2 packet SteviaPlus or Splenda

Instructions:
In a blender at medium speed, blend all the ingredients until smooth and frothy. Pour into 2 glasses. Per serving (1 cup): 130 calories, 4 g protein, 29 g carbohydrate, 1 g fat, 1 g saturated fat, 1 mg cholesterol, 55 mg sodium. Diabetic exchanges: 1/2 nonfat milk, 1-1/2 fruit (Makes 2 servings)

Breakfast Shake

1/2 cup low-fat vanilla yogurt

1/4 cup skim milk

2 tablespoons frozen orange juice concentrate

1 tablespoon wheat germ

1/2 teaspoon vanilla extract

3 ice cubes

Sweetener equivalent to 4 tsp sugar, such as: 2 packet SteviaPlus or Splenda

Instructions:
In a blender at medium speed, blend all the ingredients until smooth and frothy. Pour into a glass. Makes 1-1/2 cups or 1 serving. Per Serving (1-1/2 cups): 220 calories, 10 g protein, 42 g carbohydrate, 1 g fat, 1 g saturated fat, 1 mg cholesterol, 100 mg sodium Diabetic Exchanges: 1 nonfat milk exchange, 1 starch/bread exchange, 1 fruit exchange

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