This section includes recipes for drinks that are both delicious and good for you.
Any dairy ingredient can be substituted with a soy version, and vice versa. If you are using frozen fruit rather than fresh, allow fruit to thaw a bit before preparing the beverage to achieve the best consistency and flavor. When using soy milk, choose a brand of soy milk that is fortified with calcium and vitamin D to get the greatest health benefits.
The night before preparing this shake, wrap sliced banana in plastic wrap or place in a freezer storage bag and freeze.
Ingredients:
1 medium banana, sliced into chunks and frozen
1/4 cup fresh or frozen unsweetened blueberries
1/4 cup fresh or frozen unsweetened raspberries
1-1/2 cups low-fat (1%) milk
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
Pinch of ground cinnamon
Preparation: In a blender, combine all ingredients except cinnamon. Blend 20 seconds or more until smooth. Pour into glasses and garnish with a sprinkle of ground cinnamon. Makes 2 servings.
This recipe’s anthocyanins (berries) and calcium (milk) may help prevent the following cancers: colon and breast.
Nutritional information per serving:
Calories: 176.8
Fat: 3.2 g
Saturated fat: 2.0 g
Carbohydrate: 28.2 g
Total sugars: 24.0 g
Protein: 8.8 g
Sodium: 125 mg
Cholesterol: 10 mg
Dietary fiber: 1.5 g
Ingredients:
12 ounces (1-1/2 cups) calcium-enriched orange juice
2 small ripe bananas
1/2 cup low-fat vanilla yogurt
1-1/2 teaspoons vanilla extract
Preparation: Combine all ingredients in blender until smooth. Pour into glass and serve immediately. Makes 2 servings.
This recipe’s vitamin C (orange juice) and calcium (yogurt) may help prevent the following cancers: prostate and colon.
Nutritional information per serving:
Calories: 234.4
Fat: 0.8 g
Saturated fat: 0.5 g
Carbohydrate: 51.7 g
Total sugars: 32.9 g
Protein: 5.1 g
Sodium: 38 mg
Cholesterol: 2.8 mg
Dietary fiber: 2.6 g
Ingredients:
2 cups 100% cranberry juice, chilled
1 cup unsweetened apple juice, chilled
4 tablespoons fresh lime juice, chilled
2 tablespoons sugar
1 cup unsweetened pink grapefruit juice, chilled
Fresh lime slices
Preparation: Combine all ingredients in a pitcher, stirring well. Serve over ice and garnish with fresh lime slices. Makes 4 servings.
This recipe’s ellagic acid (cranberry juice) and vitamin C (grapefruit juice) may help prevent the following cancers: bladder and lung.
Nutritional information per serving:
Calories: 109.2
Fat: 0 g
Saturated fat: 0 g
Carbohydrate: 27.0 g
Total sugars: 22.8 g
Protein: 0.3 g
Sodium: 8 mg
Cholesterol: 0 mg
Dietary fiber: 0 g
Ingredients:
4 cups frozen ripe bananas, cut into chunks
1 cup regular soy milk
3 tablespoons unsweetened cocoa powder
3 packets Splenda® or other low-calorie sweetener
1 teaspoon almond extract
Preparation: Remove frozen banana chunks from the freezer and allow them to thaw 5 to 10 minutes to soften slightly. Place banana chunks in a blender along with remaining ingredients, and process 2 to 3 minutes to thoroughly purée and blend flavors. Serve immediately. Makes 4 servings.
This recipe’s isoflavones (soy milk) and epicatechins (cocoa) may help prevent the following cancers: breast and colon.
Nutritional information per serving:
Calories: 200.3
Fat: 3.1 g
Saturated fat: 0.3 g
Carbohydrate: 39.0 g
Total sugars: 36.0 g
Protein: 4.1 g
Sodium: 10 mg
Cholesterol: 0 mg
Dietary fiber: 4.0 g
Ingredients:
4 cups silken tofu, drained
2 cups fresh or frozen peaches, sliced or chopped
1 cup apple juice, chilled
1 ripe banana, cut into chunks
Juice of 1 lime
Preparation: Place all ingredients in a blender and process until smooth. Serve immediately in tall glasses. Makes 4 servings.
This recipe’s quercetin (apple juice) and isoflavones (tofu) may help prevent the following cancers: lung and breast.
Nutritional information per serving:
Calories: 186.6
Fat: 5.0 g
Saturated fat: trace
Carbohydrate: 24.7 g
Total sugars: 14.5 g
Protein: 10.2 g
Sodium: <1 mg
Cholesterol: 0 mg
Dietary fiber: 3.3 g
Ingredients:
2 cups water
1 cup sugar or Splenda® low-calorie sweetener
1 teaspoon ground ginger
1-1/2 teaspoons grated lemon peel
6 green-tea bags
4 teaspoons fresh lemon juice
Sparkling or seltzer water as needed
Preparation: Add water, sugar or Splenda®, ground ginger, and lemon peel to medium saucepan and bring to boil over medium heat. Reduce heat to where it sustains a gentle boil and cook about 7 to 8 minutes. Remove from heat and add green-tea bags. Steep tea mixture 10 minutes, stirring or dunking tea bags frequently. Remove tea bags and stir lemon juice into tea liquid. Cover and refrigerate (lasts for up to 2 weeks). To make a cup of iced tea, pour 1/4 cup of concentrated tea mixture into a tall glass and stir in 3/4 cup of sparkling or seltzer water. Add ice cubes and serve. Makes 1-1/2 cups of syrup (enough for about 6 glasses of iced tea).
Nutritional information per serving prepared with Splenda® or other low-calorie sweetener:
Calories: 2, Fat: 0 g, Saturated fat: 0 g, Carbohydrate: 0.6 g, Total sugars: 0 g, Protein: 0 g, Sodium: 0 mg, Cholesterol: 0 mg, Dietary fiber: 0.1 g
This recipe’s catechins (green tea) and pectin (lemon peel) may help prevent the following cancers: breast and lung.
Nutritional information per serving:
Calories: 126
Fat: 0 g
Saturated fat: 0 g
Carbohydrate: 32.0 g
Total sugars: 31.2 g
Protein: 0 g
Sodium: 0 mg
Cholesterol: 0 mg
Dietary fiber: 0 g
If you do not like low-calorie sweeteners, simply substitute 2 teaspoons of sugar.
Ingredients:
4 teaspoons unsweetened cocoa powder
2 packets Splenda® or other low-calorie sweetener
2 teaspoons instant coffee
1/2 cup low-fat milk
2/3 cup low-fat vanilla frozen yogurt
4 ice cubes, crushed
Preparation: In a small bowl, combine cocoa, Splenda® (or sugar) and instant coffee. Add milk and stir until smooth. Transfer to a blender, and add frozen yogurt and crushed ice cubes. Blend for about 1 minute or until frothy. Makes 2 servings.
This recipe’s calcium (milk) and catechins (cocoa) may help prevent the following cancers: colon and breast.
Nutritional information per serving, prepared with Splenda®:
Calories: 137.5
Fat: 4.7 g
Saturated fat: 3.0 g
Carbohydrate: 17.8 g
Total sugars: 15.0 g
Protein: 6.0 g
Sodium: 51 mg
Cholesterol: 12.5 mg
Dietary fiber: 0 g
Ingredients:
2-1/2 cups calcium-fortified orange juice
1 cup low-fat vanilla frozen yogurt
8 ice cubes
1/4 teaspoon ground cinnamon
1/2 teaspoon almond extract
4 long strips of orange peel for garnish
Preparation: In a blender, combine orange juice, frozen yogurt, ice cubes, cinnamon, and almond extract, and process on low-medium speed until smooth. Pour into 4 martini glasses or low tumblers and garnish with orange peel. Makes 4 servings.
This recipe’s vitamin C (orange juice) and calcium (frozen yogurt) may help prevent the following cancers: lung and breast.
Nutritional information per serving:
Calories: 131.0
Fat: 1.4 g
Saturated fat: 0.8 g
Carbohydrate: 26.2 g
Total sugars: 2.5 g
Protein: 3.4 g
Sodium: 32 mg
Cholesterol: 5.0 mg
Dietary fiber: 1.0 g
Ingredients:
3 tablespoons unsweetened cocoa powder
2 tablespoons plus 2 teaspoons Splenda®
2 cups low-fat milk
1/4 teaspoon peppermint extract
Preparation: In a small saucepan, whisk together cocoa and Splenda®. Gradually add milk to cocoa mixture and whisk until well blended. Cook over medium-low heat until thoroughly heated, stirring occasionally. Stir in peppermint extract and serve immediately. Makes 2 servings.
This recipe’s catechins (cocoa) and vitamin D (milk) may help prevent the following cancers: prostate and colon.
Nutritional information per serving:
Calories: 153
Fat: 5.0 g
Saturated fat: 1.0 g
Carbohydrate: 17.5 g
Total sugars: 14 g
Protein: 9.5 g
Sodium: 0 mg
Cholesterol: 10 mg
Dietary fiber: 0 g
Ingredients:
1 quart light vanilla-flavored soy milk, chilled
6 ounces silken-style tofu, extra firm
3 tablespoons honey
1 teaspoon vanilla extract
2 teaspoons almond extract
1-1/2 teaspoons cinnamon
1/4 teaspoon nutmeg
Preparation: In a blender, combine all ingredients and blend until smooth. Chill before serving. Makes 6 servings.
This recipe’s calcium (soy milk) and isoflavones (tofu) may help prevent the following cancers: breast and prostate.
Nutritional information per serving:
Calories: 98.6
Fat: 3.8 g
Saturated fat: 1.0 g
Carbohydrate: 10.2 g
Total sugars: 6.6 g
Protein: 5.9 g
Sodium: 23 mg
Cholesterol: 0 mg
Dietary fiber: 0 g
Watermelon is packed with the antioxidant lycopene, and lemons contain plenty of vitamin C. Add some berries and you have one healthy drink!
Ingredients:
8 cups seeded watermelon cut into 1-inch chunks
1 cup fresh strawberries, hulled and quartered
1 cup granulated sugar
1/2 cup freshly squeezed lemon juice (about 3 lemons)
Approximately 2 cups water
Thin watermelon wedges with the rind for garnish
Preparation: In a food processor fitted with a steel blade or a blender, pulse watermelon, strawberries, and sugar until blended and smooth. Strain through a fine-mesh strainer into a 2-quart container, pushing down on the solids to get all the juice. Add lemon juice and enough water to make 1-1/2 quarts. Chill until very cold. Serve over ice with a wedge of watermelon. Makes about 1-1/2 quarts or 6 servings, 8 ounces each.
This recipe’s lycopene (watermelon) and anthocyanins (berries) may help prevent the following cancers: prostate and esophageal.
Nutritional information per serving:
Calories: 217.3
Fat: 1.7 g
Saturated fat: 0 g
Carbohydrate: 48.5 g
Total sugars: 44.3 g
Protein: 2 g
Sodium: 7 mg
Cholesterol: 0 mg
Dietary fiber: 2.3 g