Symptoms of SAD may include:

• change in appetite, in particular a craving for sweet or starchy foods
• weight gain
• decreased energy
• fatigue

Banana - Berry Wake-Up Shake
Makes about 31/4 cups (800mL) - Serves - 2

• 1 banana
• 1cup fresh or frozen berries (any combination)
• 1cup milk or vanilla-flavoured soy beverage
• 3/4cup lower-fat yogurt (vanilla or other flavour that complements berries)

In a blender liquefy fruit with a small amount of the milk. Add remaining milk and yogurt; blend until smooth. If shake is too thick, add extra milk or soy beverage to achieve desired consistency.

MAKE AHEAD - Make these shakes the night before and you'll be ready for a quick morning meal to go.

TIP - This protein rich shake will help to maintain blood sugar levels and counteract cravings for sweets.

TIP - The vanilla yogurt used in these shake recipes is higher in carbohydrate than most other yogurts. People with diabetes may want to choose a lower carbohydrate brand.

TIP - Frozen sliced bananas work well in these shakes and help make them creamy. When bananas start to get brown,
pop them in the freezer and take out as needed.

This protein rich shake will help to maintain blood sugar levels and counteract cravings for sweets.

This recipe has been provided by the Dietitians of Canada - "Great Food Fast" - published by Robert Rose Inc.
For more information on healthy eating and more quick & tasty recipes visit Dietitians of Canada website at
www.dietitians.ca/eatwell.