What are some creative ways to incorporate banana milk into your diet?

How do you make banana milk?

Running to the Kitchen blends 1 ripe banana, 1/2 cup chilled 2% milk, 1/2 cup chilled water, 1 tablespoon honey or maple syrup and 1/4 teaspoon vanilla on high for about 1 minute, rests it for 2 minutes and serves it right away. The recipe gives no storage time, so make it fresh.

What are creative ways to use it?

• Breakfast drink: serve it cold in a glass or small bottle, as in Korean-style banana milk.
• Overnight oats: soak oats in banana milk with a pinch of cinnamon.
• Oatmeal: cook the oats in it, or pour it over once cooked.
• Smoothie base: blend with ice, frozen berries or spinach instead of plain milk.
• Pancakes and waffles: swap it for the milk in a batter, and cut other sugar.
• Chia pudding: stir chia seeds into banana milk and chill until thick.
• Iced coffee: pour over ice with a shot of coffee.
• Popsicles: freeze it in molds for a simple treat.

How can you adjust it?

• Dairy-free: use fortified soy, oat or pea milk. Check the label for protein and calcium.
• Less sugar: leave out the honey. A ripe banana with brown spots is already sweet.
• Thicker: use a frozen banana and less water.
• More protein: use soy or pea milk, or serve alongside eggs or yogurt.

What should you watch for?

• The recipe says to drink it right after blending, so make it just before serving.
• Keep milk cold and discard anything left out for long.
• One listed recipe has about 32 g of sugar per serving, so treat it as a treat rather than a daily drink if you are watching sugar.
• Check allergens if you use a nut milk, and see an allergist if you have a nut allergy.