(Strawberry, banana or use your imagination).

1 c. skim milk or nonfat milk
1/2 c. canned crushed pineapple (no sugar added), frozen
1/2 tsp. vanilla, rum, coconut (or whatever you prefer) flavoring
Equal - to taste

(Other fruit may be substituted for the pineapple, strawberry is my personal favorite).

In blender combine milk, the FROZEN fruit and the flavoring extract and the sweetener. Blend until thick and smooth.