Sweet and fruity milkshake to help high blood pressure

If you don't have the time to eat breakfast, don't skip the chance to get essential vitamins. This fruity milkshake is quick to make and packs a punch that'll give you a head start on the rest of your day.

Preparation time: 5 minutes
Serves: 2

• 350 ml (1 1/2 c) skim milk, chilled
• 250 ml (1 c) plain, nonfat yogurt
• Juice of 1 large orange
• 1 large banana, sliced
• 5 ml (1 tsp) honey
• 15 ml (1 tbsp) wheat germ

1. Place all the ingredients in a blender or food processor and process for a couple of minutes until smooth and creamy.
2. Pour into 2 tall glasses and enjoy immediately, while the milkshake is still frothy.

Berry Shake: Use 125 millilitres (1⁄2 cup) strawberries instead of banana. Raspberries are good too, or try the chopped flesh of 1 mango.

• Replace the wheat germ with 15 millilitres (1 tablespoon) ground sunflower seeds (grind them in a coffee grinder or with a pestle and mortar).
• Use nonfat vanilla frozen yogurt instead of plain yogurt.

• The addition of wheat germ boosts the content of vitamin E and B vitamins in this recipe, and orange juice provides vitamin C, so this is truly a "high-vitality" drink.

Each serving provides: 220 Calories / 10 Calories from Fat / 1 g Fat / 0 g Saturated Fat / 0 g Trans Fat / 13 g Protein / 44 g Carb / 29 g Fibre / 160 mg Sodium

• Blood pressure nutrients: 36 mg Vitamin C / 53 mg Magnesium / 694 mg Potassium / 386 mg Calcium

Take an extra couple minutes in the morning and this sweet treat is ready to go start the day with you. You'll wonder why you ever skipped breakfast when milkshakes like these were around.