Banana Nut Smoothie

This is my go-to recipe after an intense workout when I have a lot of bananas around. It is simple, fast, and filling, and I don't find myself running out of energy in a few hours or having blood sugar dips that leave me feeling cranky and shaky. It is also a good balance of protein and carbohydrate with close to the perfect amount of calories for a post-workout snack to refill your glycogen stores.

2 bananas, frozen & peeled (if you remember to do this)
    5-6 ice cubes if your bananas are not frozen
1 cup plain or vanilla low-fat yogurt
1/2 tsp ground cinnamon
1 tsp honey
sprinkle of ground nutmeg
1/4 cup chopped walnuts OR 2 TB ground flax seed

Cut the frozen banana into chunks. Place all ingredients into blender and blend on high until smooth.
With nuts, this recipe is roughly 600 kcal, with flax seed it it is about 500 kcal.

For a fun treat, this is really good with 1/4 cup caramel syrup added to it!