Beverages

3 cups vanilla frozen yogurt
1 cup chocolate soy milk

Combine all ingredients in blender and blend until smooth. Makes 2 servings.

BERRY- NANA SOY SMOOTHIE

1 cup vanilla soymilk
1 cup frozen blueberries or berry mix
1 banana, sliced
1 tablespoon soy protein powder
½ cup tofu
½ cup ice cubes
1 teaspoon honey

Puree all ingredients in blender on high until smooth. Serve immediately. Serves 2.

BERRY SMOOTHIE

½ cup vanilla soy milk
6 ounces silken tofu
1 carton (6 ounces) strawberry yogurt
½ cup blackberries
½ cup blueberries
½ cup raspberries
½ cup strawberries
1 tablespoon honey, optional

Place all ingredients in blender and blend until smooth. Serves 2 to 3.

CHOCOLATE JUNKIE SMOOTHIE
1 banana
2 scoops chocolate soy ice cream (non-dairy frozen dessert)
1 cup chocolate soymilk
2 scoops chocolate-flavored soy protein powder
1 box (10.5 ounces) low-fat silken tofu

Combine banana, soy ice cream, soymilk, soy protein powder and tofu in a blender until thoroughly smooth. Serve immediately or refrigerate and shake well before serving.

Yield: 4 cups
Per cup: 267 calories, 11 g fat (1.7 g sat fat), 12 g protein (11 g soy protein) 25 g carbohydrate, 95 mg sodium, 0 mg cholesterol, 4 g dietary fiber.

*From “Put a Little Soy in Your Life” page 156

COOL PEACH SMOOTHIE
½ cup vanilla soy milk
1 cup peach fruit pie filling, chilled
½ cup silken tofu
1 medium banana
1 ½ cups ice

Combine in blender all ingredients except ice. Blend until smooth. Add ice and blend until smooth. Makes 3 cups.

Per cup: calories 147, 2 g fat (0 g sat fat), 0 mg cholesterol, 42 mg sodium, 28 g carbohydrate, 5 g protein (4 g soy protein), 2 g dietary fiber

Down Under Fruit Smoothie

1 medium banana, peeled
1 medium kiwi, peeled
½ cup orange juice
2 ounces silken tofu
½ crushed ice

Combine all ingredients in blender and puree until smooth. Serve immediately.
Serves 2.

Nutritional analysis per serving: Serving size: 10 ounces
Calories 104, Protein 3.2 grams, Carbohydrates 21.2 grams, Total fat 1.7 grams, Saturated fat 0.3 grams, Cholesterol 0, Sodium 6 milligrams.

FROSTY PINA COLADA SMOOTHIE

½ cup silken soft tofu
1 ripe banana
1 cup pineapple juice, chilled
½ cup pineapple tidbits, partially frozen
½ teaspoon coconut extract

Place all ingredients in blender and blend until smooth. Makes 2 cups.

Per cup: 197 calories, 3 g fat (0.1 g sat fat), 0 mg cholesterol, 28 mg sodium, 41 g carbohydrates, 6 g protein (4.9 g soy protein), 1.6 g fiber.

Mango Smoothie

1 cup chopped peeled mango
1 medium ripe banana peeled and sliced, frozen
1 cup soy milk
½ cup pineapple juice

Place all ingredients in blender; cover and process until smooth. Pour into chilled glasses and serve immediately. Makes 2 servings.

Orange Blast Smoothie

1 can (15 ounces) mandarin oranges, drained
2 cups orange sherbet
1 package (12 ounces) soft silken tofu

Combine all ingredients in blender and mix until smooth. Serve immediately.
Makes 4 servings.

ORANGE SMOOTHIE

1 cup orange juice
6 ounces silken tofu
1 carton (6 ounces) vanilla yogurt

Place all ingredients in blender and blend until smooth. Serves 2 to 3.

PEACH ORANGE SMOOTHIE

2 cups vanilla soy milk
2 cups frozen unsweetened sliced peaches
½ cup soft silken tofu
¼ cup orange juice concentrate
3 tablespoons peach flavored gelatin

In a blender, combine all ingredients; cover and process until smooth. Pour into glasses; serve immediately. Serves 4.

PEACH SMOOTHIE

2 cups frozen peaches
1 cup soy milk*
1/2 cup silken tofu*
6 ounce carton peach soy yogurt*
3 tablespoons honey

Combine all ingredients in blender; blend until smooth. Pour in glasses and serve. Serves 4.

PINEAPPLE RASPBERRY FAVORITE

1 cup pineapple juice           1 large banana
1/2 cup soft silken tofu*     1/2 cup fresh or frozen raspberries
1/4 cup sugar

Combine all ingredients in blender; blend until smooth. Pour in glasses and serve. Garnish with pineapple chunks and fresh raspberries. Serves 4.

One serving:
180 calories
3 grams fat
6 grams protein

PINEAPPLE STRAWBERRY COOLER

1 cup pineapple juice
1 banana
1 package (12 oz.) soft silken tofu
1 box (10 oz.) frozen sweetened strawberries, partially thawed

Mix all ingredients in a blender until thoroughly smooth. Makes 4-6 servings

PURPLE COW SMOOTHIE

3 cups vanilla nonfat frozen yogurt
1 cup vanilla soy milk
½ cup frozen grape juice concentrate

Place yogurt, soy milk and grape juice concentrate in blender and process until smooth. Makes 4 – 1 cup servings.

STRAWBERRY DAIQUIRI

1 cup vanilla soymilk
1 can (10 oz.) frozen strawberry daiquiri mix
1 box (10 oz.) frozen strawberries
½ cup silken soft tofu

Mix all ingredients in a blender until thoroughly smooth. Serve immediately or refrigerate. Shake well before serving. Makes 4 cups.

Per cup: Calories 122; total fat 2.5 g; saturated fat .1 g; cholesterol 0 mg; sodium 92 mg; carbohydrate 24 g; fiber 2 g; total protein 4 gram; soy protein 2 g.

STRAWBERRY SMOOTHIE

1 cup vanilla soymilk*
1 cup soft silken tofu* (about 6 oz.)
1 box (10 oz.) frozen strawberries
½ cup orange juice
1 tablespoon honey

Place all ingredients in blender and mix on high until thoroughly blended and mixture is smooth and creamy. Serve immediately or refrigerate. Yields 4 cups.

Serving size: 1 cup. Per serving: 124 calories, 2.5 g fat (.03 g sat fat), 4.3 g protein (3.6 g soy protein), 23 g carbohydrate, 11 mg sodium, 0 mg cholesterol, 2.1 g dietary fiber.

Tropical Fruit Smoothie

1 can (8 ounces) crushed pineapple
1 cup strawberries
1 banana
1 package (12 ounces) soft silken tofu
2 cups frozen vanilla yogurt

Place all ingredients in blender and mix until smooth. Serve immediately.
Makes 4 servings.

WAKE-UP SMOOTHIE

1 ¼ cups orange juice
1 banana
½ cup low-fat silken tofu
1 tablespoon sugar
1 ¼ cups frozen berries – raspberries, blackberries, blueberries, strawberries

Combine orange juice, banana, berries, tofu and sugar in a blender; cover and blend until creamy. Serve immediately.

Yield: 1 serving
157 calories, 2 g fat (0 g sat fat), 4 g protein (3 g soy protein) 33 g carbohydrate, 19 mg sodium, 0 mg cholesterol, 4 g dietary fiber.

*From “Put a Little Soy in Your Life” page 163

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