March Recipe of the Month: Soy Smoothies
The recipes this month will get you started where I got started: Soy Smoothies
There is no exact recipe here . . . I have lots of versions.
Feel free to experiment based on what you have.
Fresh or frozen fruit both work fine.
These are family recipes shared with you. B & B Legacy Farms does not provide dietary recommendations. Consult your physician prior to making any dietary changes.
Enjoy!
Frozen Fruit Smoothie
Ingredients:
½ banana (frozen is best)
1 cup frozen mixed fruit
1 Tablespoon of ground golden flax seed
½ cup of ice
2 Tablespoons of soy power or vanilla soy shake mix
½ cup orange juice
Directions:
Place in blender in the order listed.
Blend until smooth.
Serve immediately or refrigerate.
Nutrition Facts
Per Serving: 379 calories; protein 17.5g; total carbohydrates 64.4g; total fat 8.4g; saturated fat .6g; no cholesterol; dietary fiber 9.8g; total sugars 37.6g; sodium 244mg; calcium 306g; iron 11mg; potassium 552mg.
Banana Soy Shake Smoothie
Ingredients:
1 frozen banana
1 Tablespoon of ground golden flax seed
½ cup of ice
2 Tablespoons of soy power or vanilla soy shake mix
1 cup soy milk
Blend until smooth.
To lighten it up, you can use soy milk with reduced calories.
Nutrition Facts
Per Serving: 447 calories; protein 25.3g; total carbohydrates 64.3g; total fat 12.7g; saturated fat 1.1g; no cholesterol; dietary fiber 9.5g; total sugars 32.2g; sodium 360.5; calcium 365g; iron 9mg; potassium 803mg.
Soy Sunrise Smoothie
Ingredients:
½ cup strawberries
½ cup chopped peaches
½ cup raspberries
1 Tablespoon of ground golden flax seed
½ cup of ice
2 Tablespoons of soy power or vanilla soy shake mix
½ cup orange juice
Directions:
Place in blender in the order listed.
Blend until smooth.
Serve immediately or refrigerate.
Nutrition Facts
Per Serving: 351 calories; protein 18.8g; total carbohydrates 54.8g; total fat 9.1g; saturated fat .6g; no cholesterol; dietary fiber 11.8g; total sugars 34.5g; sodium 236.5mg; calcium 326g; iron 9mg.
To lighten it up you can use reduced-calorie orange juice, substitute half the juice with water, or add more ice.
Eat Your Veggies Smoothie
Ingredients:
½ banana (frozen is best)
½ cup frozen strawberries
½ cup of small tender spinach
1 Tablespoon of ground golden flax seed
½ cup of ice
2 Tablespoons of soy power or vanilla soy shake mix
½ cup orange juice
Directions:
Place in blender in the order listed.
Blend until smooth.
Serve immediately or refrigerate.
Nutrition Facts
Per Serving: 345 calories; protein 18.4g; total carbohydrates 54.5g; total fat 9.4g; saturated fat .6g; no cholesterol; dietary fiber 8.6g; total sugars 29.2g; sodium 244.5; calcium 325g; iron 9mg.
NOTE: This website provides approximate nutritional information for the reader in support of your personal dietary decisions. Nutritional data is compiled utilizing online calculators and product information. Please consult your health care provider regarding dietary recommendations. The authors of this website are providing general information based on personal experience and research. We are not licensed dieticians and are not providing medical or nutritional advice.