For those desiring a calcium-rich snack without the high sugar and fat content of a traditional milkshake, a yogurt milkshake may be just the ticket. Like traditional milkshakes, yogurt milkshakes typically contain calcium-rich milk, but they use yogurt instead of ice cream as the second key ingredient. This ingredient substitution helps decrease the sugar content and caloric load of this refreshing drink without drastically reducing its nutritional benefits, such as high calcium content. Personalize your yogurt milkshakes by carefully selecting and using ingredients that mesh with your dietary and nutrient needs.
Scoop an 8-oz. container of naturally flavored low-fat yogurt into the blender. Look for a variety that lists active and live bacteria cultures, such as Lactobacillus acidophilus, among the ingredients so you can help boost your digestive tract's population of good bacteria with yogurt-derived probiotics. Use a fruit-on-the-bottom variety if you'd like the added nutrition and taste boost from the chunks of fruit present in the yogurt. Stick with casein-free, gluten-free soy yogurt if you adhere to a vegan diet or have had your doctor advise you to follow a gluten-free diet for health reasons.
Pour the milk into the blender. Use low-fat or fat-free milk for a hearty dose of calcium, protein and vitamin D without the hefty load of saturated fat present in full-fat milk. Substitute soy milk if you would rather not use dairy products in your yogurt milkshake.
Add the sweetener to the blender. Although you may use plain white or brown sugar, alternative sweeteners include agave nectar and honey. If you're interested in increasing the nutrients in the milkshake, consider adding 1/2 cup vitamin C-rich orange juice in place of these other sweeteners.
Sprinkle ground flaxseed into the blender to boost the yogurt milkshake's fiber content, suggests Megan Hart, registered dietitian and coauthor of "The Everything Guide to Cooking for Children with Autism."
Turn the blender on and whip the ingredients until the mixture is smooth.
Add the ice chips and blend them in to thicken and chill the milkshake. Pour the mixture into two or three glasses, add straws and serve.
- "Healthy Aging for Dummies"; Dr. Brent Agin, et al.; 2007
- "The Everything Guide to Cooking for Children with Autism"; Megan Hart, R.D., et al; 2010