Cranberry Banana Date Shake

Here’s a nourishing smoothie that can help get you going in the morning.  I liked it so much I made it three mornings in a row.  If you add less water you will have a thicker sauce that you can eat as a dessert or toss with fresh fruit.  I used frozen bananas and cranberries so I didn’t need ice cubes.  The dates add the right touch of sweetness and help boost the fibre.  I made it with water but you can substitute your favourite milk if you wish.

Now for a bit of advice on cranberries and their role in urinary health.  Cranberries contain proanthocyanins which prevent bacteria like E. coli, the number one cause of UTI’s,  from adhering to the bladder wall.  There is not yet good research to show that cranberries, and pure cranberry juice, can cure a urinary tract infection.  BUT consuming them on a regular basis can help prevent one.  Eating the whole cranberry, rather than just drinking the juice, provides more fibre and you can skip the added sugar of the juice.  Avoid the cranberry juice blends containing white grape or the juice blends if you are after the therapeutic effect of cranberry.

INGREDIENTS:

1/2 cup cranberries, frozen

1 banana, medium (7 inches-18 cm long), peeled and frozen

2 dates, pitted

1 cup water (or your favourite milk)

METHOD: 
Add contents to the bowl of a blender or food processor.  Run until well blended.  This can take three or more minutes to puree the dates.  

NUTRITION FACTS (per recipe): 140 calories, 0 g fat, 5 mg sodium, 37 g carbohydrate, 4 g fibre, 25 g natural sugar, 1 g protein.  %Daily Values are 15% vitamin C and 2% each calcium and iron.