Food Intolerance Recipes,  Recipes

Some More Shakes to Get You Going…

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Banana and Strawberry Low Fat Milk Freezie

  • 1 medium banana
  • 10 medium strawberries (frozen)
  • 1 cup low fat milk

Instructions

Blend ingredients together. Makes one serve.

Nutritional Analysis for One Serve

  • Energy 995kj (238 cal)
  • Carbohydrate 37g
  • Protein 13g
  • Fat 3.4g
  • Calcium 294mg
  • Dietary Fibre 4g
  • Sodium 103mg

Banana Low Fat Smoothie

  • 1 Medium Banana
  • 1 small tub Fat Free Yoghurt 200g e.g. Jalna
  • 1 cup low fat milk

Instructions

Blend ingredients together. Makes one serve.

Nutritional Analysis for One Serve

  • Energy 1370kj (328 cal)
  • Carbohydrate 46g
  • Protein 24g
  • Fat 4g
  • Dietary Fibre 2.3g
  • Sodium 267mg

Source: Nutritional Analysis FoodWorks Professional 2009 Version 6 (Xyris Software, Brisbane, Australia)

Comments on when you could use these shakes for your training or daily eating

  • These shakes can be a great post workout option.
  • They can help refuel your muscle glycogen (carbohydrate) stores, help repair any muscle damage (good boost of protein in these drinks) and rehydrate you.
  • If you are lactose intolerant Jalna yoghurt is a low lactose yoghurt and in my clinical experience generally well tolerated by those with lactose intolerance. You can change the milk to lactose free milk e.g. Zymill or Liddels or soy, rice or oat milk. Keep in mind if you change the milk to soy, rice or oat milk the protein quality tends to be lower and I suggest you try to ensure the milk is fortified with calcium.
  • There are lactose free yoghurts e.g. Liddel’s or Vaalia or soy yoghurt.
  • These shakes are gluten free (ensure yoghurt is gluten free, many are) and with the current recipe, provided you choose lactose free milk and yoghurt can also be made to be low FODMAP (by ingredients). If you choose Vaalia Lactose Free yoghurt this contains a FODMAP.
  • You can easily make each recipe into 2 serves  and therefore cut down on the energy intake.
  • Nice and filling and refreshing drinks.

Stephanie Gaskell is an Accredited Practising Dietitian, an Accredited Sports Dietitian, and a competitive Ultra Trail Marathon Runner. She is available for Phone and Skype Consultations, and has published the FODMAP™ & Gluten Status Sports Supplement Guide.

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