Banana Spice Smoothie - cooking recipe

Ingredients

2 ripe bananas
2 cups vanilla kefir (see Tip)
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon ground allspice
12 ice cubes
Tip: Kefir is a drinkable yogurt found in the dairy section of most supermarkets, it supplies a healthy amount of protein and calcium and good-for-you probiotics.

Preparation

Combine kefir, bananas, cinnamon, nutmeg, allspice and ice cubes in a blender; blend until smooth. Serve immediately.

Nutrition

Per serving: 283 calories; 5 g fat ( 3 g sat , 0 g mono ); 16 mg cholesterol; 56 g carbohydrates; 15 g added sugars; 10 g protein; 6 g fiber; 98 mg sodium; 427 mg potassium.

Nutrition Bonus: Calcium (35% daily value), Vitamin C (17% dv)

Carbohydrate Servings: 3

Exchanges: 1 1/2 fruit, 1 reduced-fat milk, 1 carbohydrate (other