How to Make Dietary Shakes

Healthy shakes are fast and satisfying.

Knowing the basics of making nutrient-dense and tasty dietary shakes will have a positive impact on your overall health. If you enjoy making shakes at home, you'll consume more vitamins more often than if you simply buy a shake occasionally when you are running errands. For the best nutritional value, your shake should include some low-fat protein and fiber. The rest is dependent upon your preferences.

Things You'll Need

• 1 banana
• 1 to 1½ cups of any other smaller fresh fruit (like berries)
• ½ to 1½ cups of a low-fat, preferably high-protein liquid (milk, soymilk, yogurt)
• Six large or twelve small ice cubes (you may omit these if using frozen fruit)
• 1 to 3 teaspoons of healthy fiber (flaxseed meal, bran, wheat germ, oats, granola)
• Optional ingredients according to your taste (cinnamon, honey)

Instructions

1. Wash and then slice or chop fresh, unfrozen fruit. Add the fruit to the blender, followed by the other ingredients and sweetener, if desired.

2. Use high speed to blend the ingredients for about 20 seconds, holding the top of the blender in place to prevent spillage.

3. Stop the blender, remove the lid, and with a spoon stir slightly to push down any bits of fruit that have not yet been blended.

4. Replace the top and blend for at least 10 seconds more to completely liquefy the contents of the blender.

5. 

   Employ the "whip" or "frappe" setting for 10 seconds to make sure that the shake reaches a smooth and thick consistency. If you are pleased with the texture, serve the shake immediately. If not, refer to the tips included with this article.

Tips & Warnings

• If your shake is too thin, add more ice, two cubes at a time, or another 1/4 cup of fresh fruit. Blend for 15 seconds, then check the texture again. (You can thicken the shake without "watering down" the flavor by adding frozen fruit instead of ice cubes (1/4 cup at a time.) If your shake is too thick, you can add more milk, soymilk or juice, 1/4 cup at a time, until you are pleased with the results after blending.

• Never try to operate the blender without the lid firmly held in place. (Many newer models will not work until the lid is on as a safety feature.) Keep in mind that the blades of the blender are extremely sharp and potentially dangerous. While blending the shakes or cleaning the unit, avoid making contact with your fingers.

References

• How to Make Diet Shakes

Resources

• Delicious Fruit Smoothie shake recipes.