FORTIFIED MILK
1 quart whole milk
1 cup instant nonfat dry milk
Pour liquid milk into deep bowl. Add dry milk and beat slowly with mixer until dry milk is dissolved (usually less than 5 minutes). Refrigerate. The flavor improves after several hours.
Makes: 4 servings
Calories per serving: 209
Protein: 14g
Carbohydrate: 20g
Fat: 8g
Calcium: 461ml
back to top
PUDDING SHAKE
3 cups fortified milk (see above)
1 cup vanilla ice cream (slightly softened)
1 3.4-oz. package instant banana cream, vanilla or chocolate pudding and pie filling mix (or substitute your favorite flavor)
Place all ingredients in blender container. Cover and blend at medium-low setting until smooth and thick, about 30-45 seconds. Refrigerate unused portion.
Makes: 4 servings
Calories per serving: 294
Protein: 12g
Carbohydrate: 35g
Fat: 12g
Calcium: 389mg
back to top
BANANA SHAKE
1 cup fortified milk (well chilled) (see above)
½ cup vanilla ice cream
1 small ripe banana, sliced
½ tsp. almond flavoring (optional)
Combine all ingredients in a blender. Blend for 10-15 seconds. Serve immediately or chill in freezer until ready to serve.
Makes: 2 servings
Calories per serving: 249
Protein: 9g
Carbohydrate: 32g
Fat: 10g
Calcium: 277mg
back to top
COCOA-NUT SHAKE
1 cup fortified milk (see above)
½ cup smooth peanut butter
½ cup chocolate ice cream
2 tsp. vanilla
Place all ingredients in a blender. Blend for 15 seconds until thick. Serve immediately or chill in freezer until ready to serve.
Makes: 2 servings
Calories per serving: 570
Protein: 24g
Carbohydrate: 32g
Fat: 41g
Calcium: 297mg
back to top
INSTANT BREAKFAST
1 cup fortified milk (see above)
1 package instant breakfast (flavor of choice)
Empty contents of 1 package of instant breakfast into a large glass. Add 1 cup of fortified milk and stir.
Makes: 1 serving
Calories per serving: 339
Protein: 19g
Carbohydrate: 48g
Fat: 8g
Calcium: 711mg
back to top
STRAWBERRY BANANA SHAKE
1 package instant breakfast (strawberry)
1 cup fortified milk (see above)
1 small ripe banana
Place all ingredients in a blender. Blend for 10-15 seconds.
Makes: 1 serving
Calories per serving: 444
Protein: 20g
Carbohydrate: 74g
Fat: 8g
Calcium: 645mg
back to top
PINEAPPLE SURPRISE
1 package instant breakfast (vanilla)
1 cup fortified milk (see above)
½ cup pineapple-orange juice
Place all ingredients in a blender. Blend until smooth, about 20 seconds. Chill.
Makes: 2 servings
Calories per serving: 202
Protein: 10g
Carbohydrate: 32g
Fat: 4g
Calcium: 443mg
back to top
COCOA-NANA BREAKFAST DRINK
1 cup fortified milk (see above)
1 package instant breakfast (chocolate)
1 small banana (cut up)
Combine all ingredients in a blender. Blend for 10-15 seconds.
Makes: 1 serving
Calories per serving: 454
Protein: 19g
Carbohydrate: 74g
Fat: 10g
Calcium: 717mg
back to top
CHOCOLATE-PEANUT BUTTER MILKSHAKE
2 cups ice cream (chocolate or vanilla)
2 ½ tablespoons peanut butter
3 tablespoons chocolate syrup
1/3 cup half and half
1 teaspoon vanilla flavoring
Place all ingredients in a blender. Blend about 15 seconds.
Makes: 2 servings
Calories per serving: 617
Protein: 12g
Carbohydrate: 57g
Fat: 39g
Calcium: 225mg
Optional: Top with Oreos to add 53 calories per cookie.
back to top
PEACH YOGURT SHAKE
1 cup sliced peaches
1 cup plain yogurt
1 cup whole milk
1 tablespoon honey
Combine all ingredients in a blender and blend until smooth.
Makes: 2 servings
Calories per serving: 230
Protein: 8g
Carbohydrate: 33g
Fat: 8g
Calcium: 272mg
Variations: Instead of peaches, use 1 cup sliced bananas, fruit cocktail, strawberries, raspberries or blackberries.
back to top
INSTANT BREAKFAST FRAPPÉ
½ cup fortified milk (see above)
½ cup vanilla ice cream
1 package instant breakfast (flavor of choice)
Place all ingredients in a blender. Blend until thoroughly mixed.
Makes: 1 serving
Calories per serving: 419
Protein: 15g
Carbohydrate: 54g
Fat: 16g
Calcium: 568mg
back to top
STRAWBERRY-BLUEBERRY SMOOTHIE
¾ cup blueberry yogurt (do not buy “light” yogurt)
1/3 cup strawberries (fresh or frozen)
3 tablespoons whole milk
2 teaspoons sugar
Combine all ingredients in a blender and whip to desired thickness
Makes: 1 serving
Calories per serving: 254
Protein: 8g
Carbohydrate: 51g
Fat: 3g
Calcium: 208mg
back to top
APPLE PIE À LA MODE
1 cup apple pie filling
½ cup whole milk
1 cup vanilla ice cream
Dash of cinnamon
Mix in blender.
Makes: 2 servings
Calories per serving: 336
Protein: 5g
Carbohydrate: 49g
Fat: 14g
Calcium: 156mg
back to top
MARIA’S OREO MILKSHAKE
2 double-stuffed Oreos
2 tablespoons marshmallow fluff (cream)
1½ cups vanilla ice cream
½ - 1 cup whole milk (vary depending on desired consistency)
Mix in blender.
Makes: 2 servings
Calories per serving: 429
Protein: 7g
Carbohydrate: 49g
Fat: 24g
Calcium: 196mg
back to top
SHERBET SHAKE
¾ cup nonfat milk
1 cup sherbet (flavor of choice)
Combine all ingredients in a blender. Blend about 10 - 15 seconds.
Makes: 1 serving
Calories per serving: 262
Protein: 8g
Carbohydrate: 53g
Fat: 3g
Calcium: 245mg
Note: This is a lighter shake than a typical milkshake and is also suggested for a fat-restricted (or cholesterol-restricted) diet.
back to top
Updated 12/27/12
