by Making a homemade version of Ensure, a popular nutritional drink, is simple and can be customized to fit your dietary needs. Below is a guide on how to create your own nutritious homemade Ensure drink.
Ingredients
- 1 cup whole milk (or almond milk for dairy-free option)
- 1/2 cup plain yogurt (or dairy-free yogurt)
- 1 ripe banana (for natural sweetness)
- 2 tablespoons peanut butter (or almond butter)
- 1 tablespoon honey or maple syrup (optional for added sweetness)
- 1/4 cup rolled oats (optional for added fiber)
- 1/2 teaspoon vanilla extract (optional for flavor)
- 1/2 cup ice cubes (for a cooler, thicker texture)
- 1 scoop protein powder (optional, for an added protein boost)
Instructions
- Prepare the ingredients: Start by gathering all the ingredients. If you’re using rolled oats, you can blend them first with the milk to make them smooth.
- Blend the base ingredients: In a blender, combine the milk, yogurt, banana, peanut butter, and any optional ingredients like vanilla extract or sweetener.
- Add ice and blend: Add the ice cubes and blend until smooth and creamy. If you prefer a thinner consistency, you can add more milk.
- Boost with protein: If you’re adding protein powder, mix it in at the end, and blend for an additional 10-15 seconds.
- Taste and adjust: Taste the smoothie and adjust the sweetness or flavors as desired. If it’s too thick, add a little more milk.
Serving Suggestions
- Serve chilled for a refreshing and nutritious treat.
- Garnish with a sprinkle of cinnamon or a few crushed nuts for added texture.
- Pair with a light snack or breakfast like toast or granola for a complete meal.
Tips and Variations
- For extra protein: You can substitute peanut butter with protein-rich Greek yogurt or cottage cheese.
- For a dairy-free version: Use almond, soy, or oat milk, and dairy-free yogurt options.
- Add fruits: Try adding other fruits like berries, mango, or spinach for added vitamins and antioxidants.
- Sweeteners: Adjust the sweetness by adding more honey or maple syrup based on your taste preference.
Preparation Time
- Total time: 5-10 minutes
- Servings: Makes about 1-2 servings
Nutrition Information (Per Serving)
- Calories: ~250-350 (depending on milk and additional ingredients)
- Protein: 10-15 grams
- Carbohydrates: 30-45 grams
- Fat: 10-15 grams
- Fiber: 4-7 grams (if using oats or fruits)
Note: Nutrition values can vary depending on specific ingredients and substitutions.
Ingredient Substitutes
- Milk alternatives: Swap whole milk with almond, soy, or oat milk for a dairy-free version.
- Sweeteners: You can replace honey or maple syrup with stevia, agave syrup, or coconut sugar.
- Peanut butter alternatives: Use almond butter, sunflower seed butter, or cashew butter for a different flavor.
Frequently Asked Questions
Can I make this drink without yogurt?
Yes! If you prefer, you can substitute yogurt with more milk or a non-dairy alternative like coconut yogurt.
Is the protein powder necessary?
No, protein powder is optional. If you’re looking to boost your protein intake, you can include it, but the drink will still be nutritious without it.
Can I store this drink for later?
It’s best to drink the Ensure-like drink immediately, but you can store it in the fridge for up to 24 hours. Shake well before consuming if it separates.
Can I add other fruits or vegetables?
Yes, you can add fruits like berries or vegetables like spinach for extra nutrients without sacrificing the taste.
Conclusion
Making a homemade Ensure drink is easy, customizable, and offers a healthier, personalized option. Whether you need it as a meal replacement, snack, or a quick boost of energy, this recipe can cater to your nutritional needs and preferences. Enjoy experimenting with different flavors and ingredients to create your ideal homemade drink!
