Mayo Clinic Health Library

Recipe: Frosty almond date shake

Updated: 11-30-2012

Dietitian's tip: This thick, creamy shake is a breeze to make. Just be certain that the almond milk is truly ice cold and that the banana is frozen. Peel and halve the banana before freezing.


Serves: 4

  • 1/3 cup chopped pitted dates
  • 2 tablespoons warm water
  • 2 cups vanilla almond milk, chilled
  • 1/2 cup fat-free vanilla soy or dairy yogurt
  • 1 very ripe banana, frozen
  • 4 ice cubes
  • 1/8 teaspoon ground nutmeg, plus extra for garnish


Put the dates in a small bowl and sprinkle with the warm water. Let soak for 5 minutes to soften, then drain.

In a blender, combine the dates, almond milk, yogurt, banana, ice cubes and the 1/8 teaspoon nutmeg. Blend until smooth and frothy, about 30 seconds.

Pour into tall, chilled glasses and garnish each with a dusting of nutmeg.

Nutritional Analysis per serving
  • Calories: 142
  • Total carbohydrate: 28 g
  • Cholesterol: 0 mg
  • Dietary fiber: 2 g
  • Monounsaturated fat: < 1 g
  • Protein: 3 g
  • Saturated fat: 1 g
  • Sodium: 96 mg
  • Sugars: 4 g
  • Total fat: 2 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings