Thick and Frosty Milk Shake

This thick and tasty milk shake is a healthful alternative to ones made with ice cream. The instant pudding adds a thick texture, and the ice cubes make it frosty and refreshing. I like to make these for my kids—an enjoyable way to boost their protein and calcium intake.

By varying the flavor of the pudding (vanilla, lemon, chocolate), you can create numerous variations. You can also add fruit (preferably frozen chunks) for extra nutritional value. Note: The shake thickens upon standing; you can add more (or less) pudding mix, depending on how thick you like your shakes. If there are pieces of ice cubes remaining in the shake, worry not—they'll just keep the beverage cool.

1 cup (240 ml) low-fat milk 1/4 cup (35 g) instant pudding 1/4 cup (30 g) powdered milk 3 ice cubes

Optional: 1/2 to 1 cup (80 to 160 g) (frozen) fruit chunks

1. Place all ingredients in a blender, and blend until smooth. Yield: 1 serving

Nutrition Information 280 total calories; 55 g carbohydrate; 15 g protein; 0 g fat

Courtesy of Annie and David Bastille

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