Pineapple-Banana-Calcium Smoothie image

Vitamin C and B vitamins enhance your baby’s cell, brain, and nervous system development, and the calcium builds strong bones.

MAKES 3 CUPS

A delicious boost of energy to start your day—or get you through the day! Lactose intolerant or vegan? No worries. Lactose-free, soy, or coconut yogurt can be used. To sweeten, add a little bit of sugar, agave nectar, or honey. Need more protein? Add your favorite protein powder. Use water or juice to adjust the consistency. This will keep a day in the fridge and can be frozen. Mix well before serving. See “Freezing Bananas for Smoothies and N’ice Cream,” here, for instructions on the best way to freeze bananas.

¾ cup plain yogurt

1 medium-size fresh or frozen banana

½ cup fresh pineapple, chopped, or canned pineapple in natural juices, drained

3 tablespoons powdered milk

½ cup orange juice or water

Ice cubes

• Place all the ingredients, except the ice, in a blender and process until smooth. Serve over ice.

Tips for diabetes

• Reduce your portion size, or skip this recipe.

• Use water instead of orange juice, and reduce or skip the bananas.

1½ cups pineapple-banana-calcium smoothie: Calories: 196 cals; Protein: 9 g; Carbohydrates: 38 g; Fat: 2 g; Fiber: 2 g; Sodium: 101 mg; Vitamin C: 43 mg; B12: 0.5 mcg; Riboflavin: 0.3 mg; Calcium: 263 mg; 2½ CARBS