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A Shamrock Shake at McDonald’s will cost you some serious calories and fat. A 12-fluid ounce portion (the smallest size) has a whopping 530 calories and 15 grams of fat, not to mention all the highly-processed sweeteners and artificial colors. Try this fresher and lighter version instead. Bonus: you can make it all year long; the fast-food version is only available for a few weeks around St. Patrick’s Day.
Fresh Mint Shake
Makes 4 servings
1 pint low-fat vanilla frozen yogurt
½ cup skim milk
¼ cup Fresh Mint Syrup (recipe follows)
¼ cup semisweet chocolate chips (optional)
Whipped cream for serving
Place frozen yogurt, milk, mint syrup and chocolate chips, if using, in a blender and blend until smooth. Pour into 4 glasses and top each with a tablespoon of whipped cream.
Nutrition Info Per Serving (does not include chocolate chips)
Calories: 162; Total Fat: 3 grams; Saturated Fat: 2 grams; Total Carbohydrate: 29 grams ; Sugars: 27 grams; Protein: 5 grams; Sodium: 90 milligrams ; Cholesterol: 14 milligrams ; Fiber: 0 grams
Fresh Mint Syrup (makes ½ cup)
½ cup water
¼ cup granulated sugar
1 cup packed fresh mint leaves
Place water and sugar in a small saucepan. Bring to a boil and simmer until sugar is melted. Set aside to cool slightly. Place sugar mixture and mint leaves in a blender and puree. Pass mixture through a fine mesh strainer to remove small pieces of mint. Cool completely.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »
This spring holiday is filled with more than just matzo. From traditional dishes to symbolic foods, the Passover feast is filled with a wide variety of good-for-you nutrients.