Phytonutrient Smoothies

Diana Dyer, registered dietitian and 3-time cancer survivor,created these cancer-fighting shake recipes to provide beneficial phytochemicals. The shakes are all easy to prepare, consume and digest.

These shakes are tried and true and are just a sampling of helpful information that is part of her book, A Dietitian's Cancer Story.

Recipe #1 

2 1/2 oz soft tofu (cut a 1 lb block of tofu into 6 pieces)

6-8 baby carrots or one large carrot

3/4 cup fresh or frozen unsweetened fruit

1 TBSP wheat bran

1 TBSP wheat germ

1 TBSP whole flax seed or ground flax seed meal

3/4 cup calcium fortified soy milk

3/4 cup calcium fortified orange juice 

Put ingredients into a blender. Start blender on lower speed, then increase to high for 1-3 minutes to fully blend ingredients.

Makes about 3 cups. 

Recipe #2 

6-8 baby carrots or one large carrot

3/4 cup fresh or frozen unsweetened fruit

3 TBSP frozen juice concentrate (not diluted)

2 1/2 oz tofu (cut a 1 lb block or tofu into 6 pieces)

1 cup calcium fortified soy milk

1 cup low-fat plain yogurt

1 TBSP wheat germ

1 TBSP wheat bran

1 TBSP whole flax seeds or ground flax meal

Makes about 3 1/2 cups.


Recipe #3 

8 oz (1 cup) calcium fortified soy milk

8 oz (1 cup) vanilla low-fat yogurt

6-8 baby carrots or one large carrot

1/2 cup fresh fruit (mango is nice)

3/4 cup frozen fruit (raspberries make a pretty shake)

1 TBSP wheat germ

1 TBSP wheat bran

1 TBSP whole flax seeds or ground flax meal 2 1/2 oz tofu (cut a 1 lb block or tofu into 6 pieces)

Makes 3 1/2 cups. 

Antioxidant Boosters

Island Mango Twist

1 cup ice cubes

3/4 cup chopped mango

1/2 cup canned pineapple chunks

2 tablespoons canned pineapple juice

1/2 teaspoon lime zest

1 TBSP lime juice

Dash cayenne pepper

Blend until smooth.

Banana Almond Smoothie

1 cup ice cubes

1/2 cup lowfat almond milk

1 medium banana peeled, sliced and frozen

1 date, pitted and chopped

1 TBSP unsalted almond butter

Blend until smooth.

Green Tea Melon Drink

1 cup ice cubes

1 cup cubed honeydew

1 kiwi, peeled and chopped

2 teaspoons agave nectar

2 teaspoons fresh mint, chopped

Blend until smooth.

Pomegranate Smoothie

1/2 cup ice crushed

6 oz pomegranate juice

1/4 cup blueberries

1/4 cup blackberries

1/4 blood orange, peeled

1 TBSP agave nectar

Blend until smooth.

Antioxidant Boost Blend

1/2 cup orange juice

1/3 cup strawberries

1/3 cup blueberries

1/3 raspberries

1/2 small kiwi peeled

Blend until smooth.