My high-calcium recipe for November is this truly delicious Peanut Butter Shake. Adding the nonfat milk powder to this shake increases the calcium enormously. Each tablespoon of milk powder contains 95 milligrams of calcium. Peanut butter, a staple in most American homes, is also a good source of protein, phosphorus and potassium. Although it contains no cholesterol, it is high in fat, so a little can go a long way as a flavorful spread or as an ingredient in other recipes like this satisfying shake. For a higher-protein breakfast, omit the ice in this recipe and pour the Peanut Butter Shake over your favorite cereal, or add a banana to the shake.
PEANUT BUTTER SHAKE
4 teaspoons unhomogenized peanut butter
1/2 cup nonfat milk
3 tablespoons nonfat milk powder
1 teaspoon sugar or honey
1 teaspoon vanilla extract
2/3 cup crushed ice
Combine all ingredients in a blender, and blend until smooth.
Makes 1 serving.
Each serving contains approximately: 272 calories; 11 gm fat; 7 mg cholesterol; 286 mg sodium; 445 mg calcium; 27 gm carbohydrates; 18 gm protein; 1 gm fiber.
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