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SMOOTHIES AND DRINKS
Blueberry Banana Anti-Oxidant Smoothie
Makes 2 cups
¾ cup soy milk or fat-free milk
14 grams soy protein powder (or soy protein isolate)
1 cup frozen blueberries
1 small (4½ ounces) banana, sliced
1 teaspoon flaxseed oil
1–2 teaspoons honey (optional)
Put soy milk, protein powder, blueberries, banana, flaxseed oil and honey if using
into mixing bowl. Insert the hand blender, making sure the protective guard is
submerged. Blend, using a gentle up-and-down motion until ingredients are
combined, about 35 seconds.
Nutritional information per cup (made without honey):
Calories 159 (17% from fat) • carb. 26g • pro. 9g • fat 3g
• sat. fat 0g • chol. 0mg • sod. 12mg • calc. 89mg • fiber 4g
Strawberry Kiwi Smoothie
Makes one 14-ounce smoothie
1 cup frozen strawberries, partly thawed
1 kiwi, peeled, cut into eighths
½ cup fat-free vanilla yogurt
½ cup fat-free milk
1 tablespoon honey
Put ingredients into mixing bowl. Insert the blender, making sure the protective
guard is submerged. Blend, using a gentle up-and-down motion until ingredients
are well combined, about 30–35 seconds.
Nutritional information per smoothie:
Calories 286 (2% from fat) • carb. 63g • pro. 11g • fat 1g
• sat. fat 0g • chol. 4mg • sod. 133mg • calc. 371mg • fiber 6g