Mango-Banana Shake

Also from Moosewood Restaurant Low-Fat Favorites, this shake can be a quick breakfast, or a refreshing post-workout reward. The Moosewood Collective says, “It also makes a delectable first course for a luncheon or a quick light dessert. Kids love it. In fact, it can be frozen in Popsicle formers and enjoyed weeks later.” Preparation time 15 minutes. Serves 4.

Ingredients
1 large mango, peeled and cut into chunks
½ cup plain nonfat yogurt
2 ripe bananas
1/8 teaspoon ground cardamom
2 cups orange juice
¼ cup pure maple syrup (optional)

Directions
Blend all ingredients in a blender or food processor. Taste the shake and if you would like it a bit sweeter, add a little maple syrup at a time until it’s right for you.

Per 9-oz serving: 188 calories, 3.3g protein, .7g fat, 44.9g carbohydrates, .2g saturated fatty acids, .1g polyunsaturated fatty acids, .1g monounsaturated fatty acids, 1mg cholesterol, 26mg sodium, 2.1g total dietary fiber