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I make this all the time:
1 c. milk (skim)
1/2 c. plain nonfat yogurt
1 frozen banana
1 1/2 c. any frozen fruit medley (strawberries, blueberries, raspberries, etc)
1 scoop protein powder, if you have it
1 tsp. ground flax seed (to be healthy and get your omegas)
blend well and drink. very tasty. no sugar needed. I usually make this with the light n’ healthy tropicana OJ but milk works fine