Banana Oat Shake
(Makes about 3 cups)
Kids love this smooth, creamy shake!
2 medium bananas
2 cups fortified vanilla soymilk
½ cup quick rolled oats
2 tablespoons maple syrup
2 teaspoons vanilla
5–6 ice cube
Combine all ingredients in a blender. Process until completely smooth, 2 to 3 minutes. Serve immediately.
Per 1-cup serving: 193 calories; 5 g protein; 41 g carbohydrate; 2 g fat; 4 g fiber; 2.5 mg sodium; calories from protein: 9%; calories from carbohydrates: 81%; calories from fats: 10%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Chocolate Banana Smoothie
(Makes about 2 cups)
2 cups frozen banana chunks
1/2 cup chocolate soymilk or rice milk
2 tablespoons maple syrup
Combine all ingredients in a blender and blend until smooth, adding a bit more soymilk, if necessary.
Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D.
Cranberry Papaya Juice
(Makes 2 cups)
1 cup orange juice (preferably calcium-fortified)
1/2 of a ripe papaya, seeded, peeled, and chopped
1/2 cup cranberry juice
1-1/2 teaspoons lemon juice
In a blender, process all ingredients until smooth. Refrigerate and serve cold.
Recipe from CalciYum!, by David and Rachelle Bronfman.
| 2 cups |
fresh or frozen blueberries |
| 3/4 cup |
soy milk |
| 1 TBSP |
flax seeds |
| 3 |
medjool dates or 6 deglet noor dates |
Blend until smooth in blender or Vita mix. A healthy, easy recipe that makes a great after-school snack for the kids.
Easy Almond Nut Milk
1/2 cup almonds
1-1/2 cups boiling water
Blend almonds and boiling water together for about 3 minutes at a high speed. Strain through muslin or cheesecloth. The remaining pulp can be used in vegetable/nut loaves or burgers. Shake milk well before serving.
Recipe from Meatless Meals for Working People by Debra Wasserman and Charles Stahler.
Fresh Collard-Apple Juice
(Makes 1 cup)
2 sweet apples, cored and quartered
1-1/4 cups packed collard greens (leaves and steams), rinsed
Add a few slices of apple to juicer then some of the collard greens. Extract juice. Repeat this process until ingredients are used up. (Finish off with apple slices to make juice flow smoothly through the juicer.) Discard solids.
Recipe from CalciYum!, by David and Rachelle Bronfman.
Orange Julius
Makes about 3 cups
Serve this creamy orange drink with breakfast or as a mid-day cooler.
½ 12.3-ounce package Mori-Nu Lite Silken Tofu (firm)
1 ripe banana
½ cup calcium-fortified orange juice concentrate
1 cup fortified vanilla soymilk
2 tablespoons maple syrup
½ teaspoon vanilla
5 ice cubes
Combine all ingredients in a blender and process until completely smooth. Serve immediately.
Recipe from Healthy Eating for Life for Women by Kristine Kieswer.
Strawberry Smoothie
(Makes about 2 cups)
1 cup frozen strawberries
1 frozen medium-size banana, cut into 1-inch pieces
1/2-1 cup vanilla rice milk
Place all ingredients in a blender. Blend at high speed until smooth. (You'll have to stop the blender occasionally and move the unblended fruit to the center with a spatula to get your smoothie smooth.)
Recipe from Foods That Fight Pain, by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Tropical Freeze
Makes about 3 cups
Pureed frozen fruit makes a wonderful dessert, without the fat or refined sugar of ice cream. Look for frozen mango pieces in your supermarket, or you can make your own using fresh mangoes. To freeze bananas, peel and break into chunks. Place them loosely in a covered container in the freezer.
1 orange (preferably navel), peeled
1 cup frozen banana chunks
1 cup frozen mango chunks
1/2-1 cup fortified soymilk or rice milk
Cut orange in half and remove any seeds. Place in a blender with banana, mango, and milk. Blend until thick and very smooth, 2 to 3 minutes. Serve immediately.
Per 1-cup serving: 130 calories; 3 g protein; 28 g carbohydrate; 2 g fat; 4 g fiber; 12 mg sodium; calories from protein: 10%; calories from carbohydrates: 78%; calories from fats: 12%
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
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