here are probably a million and one different drink combinations out there for
you to serve at your next party or barbecue. However, many of these beverages
contain very little nutritional value.
Now is a great time to introduce your friends and family to the wonderful world
of soy with delicious, refreshing soy smoothies.
These versatile drinks add fun, color and nutrition to your daily diet without
loading on the calories. Have one for breakfast or as a mid-afternoon snack.
Entertain your guest by serving smoothies in a fun glass with an umbrella and
fruit garnish to give your party a tropical feel.
Soy smoothies are great for those who suffer from lactose intolerance, but also
anyone who wants to lead a healthier lifestyle. Soy helps reduce bad
cholesterol, keep your heart healthy and contribute to weight loss by satiating
your appetite with complete proteins but without all the saturated fat and
cholesterol. In doing so, it will also perhaps help to cut down on excessive
snacking. According to a recent study by the USDA, snacking now contributes to
26 percent of all calories consumed by kids ages 2 and up. Replacing a bag of
chips with a soy smoothie is a great way to cut down those calories and teach
the importance of eating well.
These smoothies take a small amount of preparation and only a few ingredients.
All you need is some soymilk, fruit and a blender, and you
’re good to go.
Basic Smoothie
1 cup soymilk (plain or vanilla)
1/2 medium banana (may be frozen, if desired.)
Any additional ingredients/fruit
1. Puree all the ingredients in a blender until smooth.
2. Pour into a glass and serve at once.
3. There are 205 calories per serving with 8.3 grams of protein, 4.068 grams of
fiber, 305.90 mg of calcium, 1.397 mg or iron and 34.95 grams of carbohydrates.
4. Now it’s time to get creative! Adding just one or two more ingredients to the Basic
Smoothie recipe can give you a variety of flavors. Here are a few examples.
Basic Fruit Smoothie
1 cup soymilk (plain or vanilla)
1/2 medium banana (may be frozen)
2 tablespoons frozen fruit juice concentrate (undiluted)
1/4 cup frozen fruit (optional)
For a little variation, use a pineapple-orange-banana juice concentrate for a
Pineapple-Orange Smoothie.
Chocolate Banana Smoothie
Add 2 tablespoons of chocolate syrup to the Basic Smoothie Recipe.
Contains 266 calories per serving, 11 grams of protein, 1.9 grams fiber and 49
grams of carbohydrates
Peanut Butter Banana Smoothie
Add 1 tablespoon peanut butter to basic recipe. For a Chocolate Peanut Butter
and Banana Smoothie, combine this recipe with the Chocolate Banana Smoothie
recipe.
Raspberry Smoothie
This one is packed with vitamin C.
1 cup IQF Washington raspberries
1 carton (6 ounces) raspberry soy yogurt
1/2 cup cran-raspberry juice
1. Blend all ingredients in a blender until smooth.
Each serving has 177 calories, 0.07g of fat, 9.6 grams of protein, 34 grams
carbohydrates, 5 milligrams of cholesterol, 174 milligrams of sodium and 3.2
grams of fiber.
2. Washington raspberries are consistently top quality, easy to use, more
convenient and cheaper than fresh. They are also packed with 50 percent vitamin
C, 32 percent of fiber, contain only 70 calories in a cup and provide important
phytochemicals like anthocyanins and antioxidants.
Mocha Java Smoothie
For all you coffee lovers, try this java inspired smoothie that have all the
flavor and a third of the calories of sugary frappuccinos.
1 cup vanilla soymilk
11/2 cup ice
1/3 cup firm tofu
3/4 cup bananas—sliced/frozen
1/4 cup chocolate syrup
2 teaspoons instant coffee
In a blender, combine all ingredients. Blend until smooth.
There are 229 calories per serving with 4 grams dietary fiber, 3 grams of
protein and 52 grams of carbohydrates.
