Smoothies
Blending soy milk with bananas gives it a smooth, rich texture and makes a good base for a variety of flavorful smoothies. Each of the recipes below makes 1 serving of about 1-1/4 cups. Use the basic recipes to make your own favorite flavor combinations.
Basic Smoothies...
1 cup soy milk (plain or vanilla)
1/2 medium banana (may be frozen, if desired)
optional ingredients (below)
Purée all the ingredients in a blender until smooth.
Pour into a glass and serve at once.
Chocolate Banana Smoothy
Add 2 Tbs chocolate syrup to the Basic Smoothies recipe.
Per serving: 266 calories, 5 g total fat (0.8 g sat fat), 11 g pro, 49 g carb, 1.0 g fiber, 126 mg sodium, 0 mg cholesterol
Exchanges: 1-1/2 fruit, 1 low-fat milk, 1 other carbohydrate
Peanut Butter Banana Smoothy
Add 1 Tbs peanut butter to the Basic Smoothies recipe.
Per serving: 277 calories, 12 g total fat (2.1 g sat fat), 15 g pro, 30 g carb, 1.9 g fiber, 182 mg sodium, 0 mg cholesterol
Exchanges: 1 fruit, 1 low-fat milk, 1 high-fat meat
Chocolate Peanut Butter Smoothy
Add 2 Tbs chocolate syrup and 1 Tbs peanut butter to the Basic Smoothies recipe.
Per serving: 360 calories, 13 g total fat (2.3 g sat fat), 15 g pro, 52 g carb, 2.0 g fiber, 202 mg sodium, 0 mg cholesterol
Exchanges: 1 fruit, 1 low-fat milk, 1-1/2 other carbohydrate, 1 high-fat meat
Basic Fruit Smoothies
1 cup soy milk (plain or vanilla)
1/2 medium banana (may be frozen, if desired)
2 Tbs frozen fruit juice concentrate, undiluted
1/4 cup frozen fruit (optional)