1 frozen banana (wait until it ripens to freeze--yellow with some small brown spots)
3-4 walnut half pieces (about 0.35 oz) (use less if you want fewer calories)
1/3 cup soy milk
touch of vanilla (1/8 tsp)
I freeze the banana as is. Let it thaw a bit (5-10 minutes), chop off the ends, slice longways into two pieces, and then the peels will come off pretty easily. Blend eveything in a blender. Add a little more soy milk if you think you need it.
This is a small milkshake--just a little dessert treat. It has the perfect amount of sweetness for me. If you want more, add a date or date syrup, but I found this just right. Yum!
Total calories: 198; protein 4 g (8 %), carbs 29 g (54%), fat 8 g (38%)