MAKES 2 SERVINGS / PREP: 5 MINUTES / TOTAL: 5 MINUTES
This delicious shake has flavors like the classic cherries jubilee and will satisfy your cravings for a creamy cherries fix. Using frozen fruit not only helps you save on cost, especially during the off-season months, but it will give this shake an even creamier texture. No almond extract in the house? No problem—swap for vanilla extract in a pinch.
1 (5.3-ounce) cup low-fat black cherry yogurt (see tip)
½ cup water
½ cup low-fat milk
¼ cup frozen pitted cherries
1 scoop (¼ cup) vanilla or plain protein powder
½ teaspoon almond extract
1 In a blender, blend on high speed to combine the yogurt, water, milk, cherries, protein powder, and almond extract for 2 to 3 minutes, until the shake is smooth and the protein powder is well dissolved.
2 Pour half the shake into a glass and enjoy.
3 Refrigerate any shake you don’t drink or use right away, and reblend prior to serving. Discard any remaining shake after 7 days.
Ingredient tip: I love the brand siggi’s, which makes a delicious low-fat, high-protein black cherry yogurt. If you can’t find it, plain Greek yogurt will always have the most protein and lowest sugar content per serving. Choose plain when possible and add in your own flavoring, such as stevia extract, sugar-free fruit preserves, sugar-free pudding mix, cocoa powder, or cinnamon to add flavor without added sugars. When you’re on a general post-op diet, add fresh fruit to plain yogurt for sweetness. Read labels carefully to find flavored Greek yogurt options with the lowest amount of sugar possible without missing out on protein. Look for versions with less than 10 grams of sugar and more than 12 grams of protein per serving.
Per Serving (1 cup): Calories: 158 Total fat: 1g Sodium: 89mg Total carbs: 16g Sugar: 12g Fiber: 0g Protein: 20g
1 to 3 cups per day