Recipe: Strawberry Banana Soy Smoothie and Double Chocolate Smoothie and Article: Soy is Super in a Smoothie

SOY IS SUPER IN A SMOOTHIE

While some like soyfoods for their potential health benefits, I like to focus on delicious ways to use them, from breakfast starts to late-day pick-ups. Smoothies are a particularly easy way to enjoy soy. Simple to make, they take advantage of the many good-tasting soymilks now available. The best ones are sold in the dairy case, like cow's milk, in the same type of gable-topped carton. They come in various flavors, from plain and vanilla to sinfully rich, velvety chocolate and, more recently, cappuccino. You may even find berry and other fruit flavors.

Soymilk is frequently the preferred choice of those who are lactose-intolerant and can't drink cow's milk. Because soymilk contains no cholesterol or saturated fat, others drink it in the belief that it helps reduce the risk of heart disease. Although soymilk offers health benefits to many, women with or at risk for breast cancer are advised to consult their doctors before adding significant amounts of soy to their diets.

As with cow's milk, soymilk is available with a range of fat content. While some prefer non-fat or super-reduced-fat soymilks, I prefer brands with at least 2.5 grams of fat. The rest, I find, are watery and taste flat.

Soy yogurt is another choice when making a smoothie. I like pairing the exotic kiwi-lemon or Key lime flavors with honeydew melon, for example, and peach or orange creme with mango and fresh or frozen peaches.

Finally, there is the question of soy protein powder. As you may have noticed, store shelves are now lined with a selection of powdered soy drink mixes. Plain soy protein powder does offer up to 25 grams of soy protein, but you have to like the taste. More important, we do not yet know if it provides the same benefits as whole foods like soymilk.

The drink mixes contain sweeteners that provide only "empty" calories. I'd rather use soymilk and fruit. Freeze the fruit and you will get a brisk, cold drink loaded with flavor and nutrients. I just keep bags in the freezer filled with whole strawberries and cut-up bananas and melon. Out of season, I buy frozen peaches.

STRAWBERRY BANANA SOY SMOOTHIE
This recipe makes one smoothie containing 245 calories and 3 grams of fat.

1 small banana, peeled and frozen in 1-inch slices
6 frozen strawberries
1 tablespoon orange juice concentrate
1 cup vanilla soymilk or low-fat cow's milk

Place the banana, strawberries, juice concentrate and milk in a blender. Whirl until smooth. Serve immediately.

DOUBLE CHOCOLATE SMOOTHIE
This recipe makes one smoothie containing 267 calories and 4 grams of fat.

1 cup chocolate soymilk or chocolate cow's milk
1/2 cup chocolate soy frozen dessert or chocolate frozen yogurt
1 ice cube

Place the milk, frozen dessert, and ice cube in a blender. Whirl until smooth. Serve immediately.

Source: Dana Jacobi for the American Institute