if the powers that be would come with a more precise recipe, a smoothie i am able to drink despite being lactose intolerant, is simple, filling, and infinitely variable (depending what's on hand) uses this base. for a single serving:
1 carton plain or flavored yogurt (i use fat free or low fat)
1 small banana or some of a big one
unsweetened juice -- to thin the yogurt
about a cup of crushed ice (or use frozen cut-up fruit)
blend and drink.
my husband is a type-1 diabetic and he loves these! some of our favorite
banana plus fat-free peanut butter powder
banana plus about 4-6 cut-up strawberries
pineapple chunks plus 4-6 cut-up strawberries or raspberries
mixture of cut-up strawberries, raspberries, blueberries
chocolate and coconut extracts
pineapple, strawberries, coconut extract
orange sections, coconut or chocolate extract
we also add espresso, vanilla, or mocha protein powder
to our morning and mid-day ones.