Phytonutrient Shakes & 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.