Check Out These Recipes


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

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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

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BANANA SHAKE

Adult Guide Banana Smoothie

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

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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

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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

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STRAWBERRY BANANA SHAKE

Adult Guide Strawberry Banana Smoothie

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

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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

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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

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CHOCOLATE-PEANUT BUTTER MILKSHAKE

Adult Guide Chocolate Shake

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.

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PEACH YOGURT SHAKE

Adult Guide Peach Smoothie

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.

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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

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STRAWBERRY-BLUEBERRY SMOOTHIE

Adult Guide Berry 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

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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

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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

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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.

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Updated 12/27/12