HEART-HEALTHY RECIPE
Diana's Phytochemical Super Shake
Used with permission from Diana Dyer, MS, RD, author of the book A Dietitian's Cancer Story and website www.CancerRD.com.
Makes 3 cups
This shake rocks! It equals one serving of vegetables, two servings of fruit, one serving of soy, one serving of ground flaxseed, and one serving of whole grain (wheat bran plus wheat germ) -- plus one-third of your daily fiber. It's also delicious!
| 2.5 oz (about 1/3 c) |
soft or silken tofu |
| 6 |
baby carrots |
| ¾ c |
fresh or frozen unsweetened fruit |
| 1 Tbsp |
wheat bran |
| 1 Tbsp |
wheat germ |
| 1 Tbsp |
ground flaxseed |
| ¾ c |
calcium-fortified soy milk |
| ¾ c |
calcium-fortified orange juice |
Put all the ingredients in a blender. Process on low speed, then increase to high for 1 to 3 minutes, or until fully blended.
Per shake: 313 cal, 18 g pro, 49 g carb, 9 g fat, 9 g fiber, 565 mg calcium, 89 mg sodium
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