Dianas Super Soy and phytochemical Shake

Diana Dyer, RD, a nutritionist and three-time cancer survivor, swears by this smoothie. It's full of vitamins, minerals, fiber, calcium, and health-protective phytochemicals. Diana enjoys it for breakfast every day. She drinks about half the shake right away, often with a whole-grain bagel. Then she puts the rest of the shake in an insulated coffee mug to carry with her "on the go." Many people have told her how tasty the shake is and additionally how "energizing" it is. She invites you to drink to your health and enjoy it!

3/4 cup (180 ml) soy milk, preferably calcium fortified 3/4 cup (180 ml) orange juice, preferably calcium fortified 1 to 2 tablespoons* wheat or oat bran 1 to 2 tablespoons* wheat germ

1 to 2 tablespoons* whole flaxseed or ground flaxseed meal

6 to 8 baby carrots or one large raw carrot, chopped 3/4 cup (120 g) fresh or frozen fruit

*Increase the fiber content gradually, starting with a scant tablespoon each of the wheat bran, wheat germ, and flaxseed. Take a few weeks to work up to 2 tablespoons of each.

  1. Pour the milk and juice into a blender. Turn on the blender, and carefully add the bran, wheat germ, and flax. (This keeps the dry ingredients from sticking to the side of the blender.)
  2. Stop the blender, then add the tofu, carrots, and fruit. Cover and blend on high until smooth.
  3. If the shake is too thick, thin it with a little juice, soy milk, milk, water, or even iced green tea.

Yield: about 3 cups

Nutrition Information 450 approximate calories; 65 g carbohydrate; 25 g protein; 10 g fat

Courtesy of Diana Dyer

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