1 c. plain nonfat or lowfat yogurt
1 c. fruit juice (preferably fresh)
2 med. bananas
1 to 2 tsp. honey or sugar
1/4 tsp. cinnamon or nutmeg
2 ice cubes

Put in blender, process until smooth. 243 calories, 8 g protein, 54 g carbohydrates, 1 g fat, 2 mg cholesterol, 91 mg sodium.