Dry fruit date milkshake
A proper dry-fruit shake with dates for sweetness instead of sugar, and the nuts measured.
- Time
- 10 min
- Makes
- 1 serving
- Level
- Easy
- Gear
- Blender / mixer
Per serving
1 glass (300 ml)
- Calories
- 295kcal
- Protein
- 11g
- Carbs
- 32g
- Fibre
- 3g
- Fat
- 14g
- Sugar
- 26g
Milk blended with dates, almonds, cashews and walnuts, flavoured with cardamom. Shop versions use sugar syrup and a fistful of nuts; this one uses dates for all the sweetness and a measured 20 g of nuts, so it stays under 300 kcal. A good afternoon snack or a filling drink after a long walk.
- Calcium rich
- No cook
- Under 15 min
- No added sugar
- Snack
- Post-workout
Contains dairy, nuts.
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Ingredients
Method
- 1
Soak the dates and all the nuts in 50 ml of the milk for 10 minutes (or overnight in the fridge) so they grind smoothly.
- 2
Pour the soaked nuts and milk into the blender jar and grind on high for 30 seconds to a thick paste.
- 3
Add the remaining milk, cardamom and ice, and blend on high for another 30 seconds until creamy. Pour and serve.
Tips
- Soaking overnight is the difference between a creamy shake and a gritty one on a basic mixer.
- A thread or two of saffron soaked with the dates gives a kesar flavour for very few calories.
Swaps
- Unsweetened almond milk in place of toned milk makes it vegan, but drops the protein to about 5 g.
Storage
Keeps 24 hours in the fridge in a closed bottle; shake before drinking.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
More smoothies
Paneer date shake
Fresh paneer blended into milk with dates: 17 g protein and calcium, no powder, no sugar.
- 5 min
- Calories
- 300 kcal
- Protein
- 17 g protein
