How to Make Dietary Shakes

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)

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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.