Ideal for breakfast, here's a filling, nourishing and quick banana-flavoured milk shake. Will certainly appeal to children and adults alike.
Use skimmed milk instead of semi-skimmed. Skimmed milk contains only 0.1% fat, as compared with 3.9% for full-cream milk and 1.6% for semi-skimmed milk, but still has similar levels of vitamins and minerals. * Those who do not eat dairy products or who have a lactose (milk sugar) intolerance can substitute 300 ml (10 fl oz) soya milk for the cow's milk, and omit the frozen yogurt; or use 240 ml (8 fl oz) soya milk with 2 heaped tbsp soya ice-cream. * Use a ripe peach instead of the mango half. * For a shake rich in fibre, use 115 g (4 oz) stoned ready-to-eat prunes instead of the mango, with lemon juice instead of lime juice.
Milk is an excellent source of several important nutrients – protein, calcium and phosphorus (important for strong bones and teeth) and many of the B vitamins, particularly B1, B2, B6 and B12. * Bananas are a useful source of the mineral potassium, a good intake of which may help to prevent high blood pressure. * Mangoes are rich in carotenoid compounds and vitamin C, both antioxidants that protect the body against damage by free radicals.
C * A, B1, B6, B12, niacin, calcium, potassium