This is popular for a quick breakfast or snack. To make it into a higher calorie weight-gain supplement, add ¼ cup milk powder and 2 or 3 more graham crackers. For variety, replace the graham crackers with breakfast cereals.

Yield: 1 Serving

1 cup milk, preferably low-fat
1 to 2 tablespoons maple syrup
4 graham cracker sheets (8 squares), crumbled
Optional: dash cinnamon or nutmeg; a banana


1. Combine ingredients in a blender.
2. Cover and blend 1 minute on medium speed, or until smooth.

Nutritional Information:
Total calories: 400 (made with1% milk)


Nutrients % Grams
Carbohydrate 70 70
Protein 10 12
Fat 10 8

Nancy Clark's Sports Nutrition Guidebook. (1997)