Fruits Yogurt Shake

Ingredients:

• 1 cup mixed fruits (e.g., bananas, strawberries, mangoes, or berries – fresh or frozen)
• 1 cup yogurt (plain or flavored)
• 1/2 cup milk (or as needed to adjust consistency)
• 1–2 tablespoons honey or sugar (optional, to taste)
• A few ice cubes (optional)

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Instructions:

1. Prepare the Ingredients:

   • Wash and chop the fruits into small pieces. If using frozen fruits, no need to chop.

2. Blend:

   • Add the fruits, yogurt, milk, and honey/sugar into a blender.
   • Blend until smooth and creamy.

3. Adjust Consistency:

   • If the shake is too thick, add a little more milk and blend again until it reaches your desired consistency.

4. Serve:

   • Pour into a glass, garnish with a slice of fruit or a sprinkle of nuts, and serve immediately.

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Optional Variations:

• Add-Ins:
  • 1 tablespoon chia seeds, flaxseeds, or oats for extra fiber.
  • A pinch of cinnamon or vanilla extract for added flavor.
• Topping Ideas:
• Whipped cream, granola, or chopped nuts for a crunch.

Nutritional Breakdown (per serving):

• Calories: ~200-250 kcal
• Protein: ~6-8 grams (from yogurt and milk)
• Carbohydrates: ~40-45 grams (from fruits, yogurt, and honey)
  • Fiber: ~3-5 grams (from fruits and optional seeds)
• Sugars: ~30-35 grams (from fruits, yogurt, and honey)
• Fat: ~4-6 grams (mostly from yogurt and milk)
  • Saturated Fat: ~1-3 grams (from yogurt and milk)
• Calcium: ~150-250 mg (from yogurt and milk)
• Vitamin C: ~30-50 mg (from fruits like strawberries or citrus)