Banana smoothie without a blender

1/2 very ripe banana
1/4 C vanilla soymilk
1/4 C yogurt
1/2 C water
2 t brown sugar

In a jar or cocktail shaker, use a fork to mash the banana with the soymilk. Add the yogurt, water, and brown sugar and shake vigorously.

Serves one happy person, 140 calories, 6 grams protein, 1 gram fat.