Ingredients:
1 teaspoon lemon zest
2 teaspoons lemon juice
1 cup fresh or frozen strawberries
1 cup orange juice
12 ounces (two 6-ounce containers or 1-1/2 cups) low-fat vanilla yogurt
1 cup crushed ice (or 8 ice-cubes)
Preparation: Place all ingredients in the blender. Blend for approximately 30 seconds until smooth and serve. Makes 2 servings.
This recipe’s pectin (lemon zest) and vitamin C (berries) may help prevent the following cancers: lung and pancreas.
Nutritional information per serving:
Calories: 189.4
Fat: 1.0 g
Saturated fat: < 1g
Carbohydrate: 34.1 g
Total sugars: 29.0 g
Protein: 11.0 g
Sodium: 15 mg
Cholesterol: 11 mg
Dietary fiber: 2 g
This breakfast drink is loaded with vitamins, fiber, and healthy phytoestrogens. I sometimes add a banana or some almond butter to this drink for variation.
Ingredients:
1 apple, peeled, cored, and diced
1 peach, pitted and sliced
1 tablespoon rolled oats
Handful of fresh mint leaves
1 tablespoon honey
1 teaspoon vanilla extract
8 ounces vanilla soy milk
Preparation: Blend all ingredients together until smooth. Serve chilled. Makes 2 servings.
This recipe’s quercetin (apple) and isoflavones (soy milk) may help prevent the following cancers: lung and prostate.
Nutritional information per serving:
Calories: 136.5
Fat: 2.5 g
Saturated fat: 0.5 g
Carbohydrate: 24.3 g
Total sugars: 18.5 g
Protein: 4.2 g
Sodium: 15 mg
Cholesterol: 0 mg
Dietary fiber: 1.6 g
Ingredients:
2 kiwi fruit, peeled and diced
2 bananas, sliced
1 pear, diced
12 ounces (1-1/2 cups) low-fat lemon yogurt
Preparation: Place yogurt in blender and add fruit. Blend for about 30 to 45 seconds, until desired thickness. You may need both a spoon and a straw to drink. Makes 2 servings.
This recipe’s vitamin D (yogurt) and fiber (pear) may help prevent the following cancers: breast and colon.
Nutritional information per serving:
Calories: 329
Fat: 9 g
Saturated fat: 0 g
Carbohydrate: 68.5 g
Total sugars: 59.4 g
Protein: 10.5 g
Sodium: 86 mg
Cholesterol: 10 mg
Dietary fiber: 8 g
Ingredients:
1 cup fresh sweet cherries, pitted
1 apple, cored and diced
1 medium ripe banana
1 kiwi, peeled and diced
1/4 cup blueberries
1/4 cup chilled apple juice or apple cider
Preparation: Place all fruit into a blender and blend about 30 seconds. Add apple juice or cider and blend another 20 seconds, or until well mixed. Makes 2 servings.
This recipe’s anthocyanins (cherries) and quercetin (apple) may help prevent the following cancers: bladder and lung.
Nutritional information per serving:
Calories: 198.8
Fat: 0.6 g
Saturated fat: 0
Carbohydrate: 47.0 g
Total sugars: 39.4 g
Protein: 1.6 g
Sodium: 4 mg
Cholesterol: 0 mg
Dietary fiber: 4 g
Ingredients:
2 ripe mangos, peeled and chopped into small chunks
2 pieces crystallized ginger (approximately 1 ounce)
1 cup nonfat buttermilk
1 cup (8 ounces) nonfat vanilla yogurt
1/2 cup crushed ice or 4 ice cubes
Preparation: In a blender, purée mangos and ginger, scraping down sides as necessary. Add buttermilk, yogurt, and ice; purée until smooth and frothy. Serve immediately. Makes 4 servings.
This recipe’s beta carotene (mango) and calcium (yogurt) may help prevent the following cancers: lung and breast.
Nutritional information per serving:
Calories: 220.3
Fat: 3.5 g
Saturated fat: 1.5 g
Carbohydrate: 41.2 g
Total sugars: 31.4 g
Protein: 6 g
Sodium: 230 mg
Cholesterol: 9.8 mg
Dietary fiber: 0 g
Ingredients:
1 apple, peeled, cored, and chopped into small pieces
4 ounces apricot halves (from a can), chopped
1 cup (8 ounces) plain or vanilla low-fat yogurt
1 teaspoon lime juice
3 ice cubes
1/2 teaspoon vanilla extract
2 tablespoons honey
Preparation: Place all ingredients into a blender and blend approximately 30 seconds or until smooth. Serve immediately. Makes 2 servings.
This recipe’s beta carotene (apricots) and calcium (yogurt) may help prevent the following cancers: liver and colon.
Nutritional information per serving:
Calories: 155.4
Fat: 2.1 g
Saturated fat: 0 g
Carbohydrate: 27.8 g
Total sugars: 21.7 g
Protein: 6.5 g
Sodium: 86 mg
Cholesterol: 7 mg
Dietary fiber: 1 g
Ingredients:
1 large frozen banana, cut into chunks
1-1/2 cups (12 ounces) vanilla or regular soy milk
2 tablespoons natural peanut butter
Pinch of cinnamon
Preparation: Place all ingredients into a blender and blend until thick and smooth. Serve immediately. Makes 2 servings.
This recipe’s vitamin E (peanut butter) and isoflavones (soy milk) may help prevent the following cancers: stomach and prostate.
Nutritional information per serving:
Calories: 217.8
Fat: 10.6 g
Saturated fat: 2.5 g
Carbohydrate: 21.2 g
Total sugars: 10.8 g
Protein: 9.4 g
Sodium: 98 mg
Cholesterol: 0 mg
Dietary fiber: 2.9 g
Ingredients:
1 cup fresh or frozen unsweetened raspberries
1 cup fresh or frozen unsweetened strawberries
1 medium ripe banana
2 cups orange juice
Preparation: Place all fruit and juice into a blender and blend until smooth. Makes 2 servings.
This recipe’s anthocyanins (berries) and vitamin C (orange juice) may help prevent the following cancers: colon and prostate.
Nutritional information per serving:
Calories: 232
Fat: 2 g
Saturated fat: 0 g
Carbohydrate: 51.0 g
Total sugars: 34.2 g
Protein: 2.5 g
Sodium: 4 mg
Cholesterol: 0 mg
Dietary fiber: 3.5 g
Ingredients:
1/2 cup fresh or frozen strawberries
1 large mango, sliced or in chunks
12 ounces pure orange juice
4 ice cubes
Preparation: Place all ingredients into a blender and blend until smooth. If desired, place mixture in the refrigerator for 5 to 10 minutes, and then serve. Makes 4 servings.
This recipe’s vitamin C (orange juice) and beta carotene (mango) may help prevent the following cancers: lung and liver.
Nutritional information per serving:
Calories: 88.8
Fat: 0.8 g
Saturated fat: 0 g
Carbohydrate: 19.4 g
Total sugars: 16.0 g
Protein: 1.1 g
Sodium: 2 mg
Cholesterol: 0 mg
Dietary fiber: 1 g
This smoothie is the perfect afternoon pick-me-up on a warm summer day.
Ingredients:
2 cups fresh seedless watermelon chunks, cubed
1 cup fresh or frozen unsweetened raspberries
2 scoops nonfat vanilla frozen yogurt
Preparation: Blend watermelon and raspberries about 30 seconds. Add frozen yogurt to blender and blend approximately 20 more seconds or until smooth. Makes 2 servings.
This recipe’s lycopene (watermelon) and vitamin D (yogurt) may help prevent the following cancers: pancreas and breast.
Nutritional information per serving:
Calories: 233.5
Fat: 1.5 g
Saturated fat: 0 g
Carbohydrate: 43.0 g
Total sugars: 31.5 g
Protein: 7.5 g
Sodium: 48 mg
Cholesterol: 4 mg
Dietary fiber: 1 g
Ingredients:
1/4 cup vanilla or regular soy milk
1/2 cup pineapple juice
1/4 cup fresh or frozen unsweetened blueberries
1 cup pineapple chunks, fresh or frozen
1 ripe banana, peeled
2 teaspoons flaxseed oil
1 tablespoon wheat germ
Preparation: Using a blender, blend together soy milk, pineapple juice, pineapple chunks, blueberries, banana, wheat germ, and oil, in succession, until smooth. Makes 2 servings.
This recipe’s lignans (flax oil) and vitamin E (wheat germ) may help prevent the following cancers: prostate and colon.
Nutritional information per serving:
Calories: 205.1
Fat: 5.1 g
Saturated fat: 0.5 g
Carbohydrate: 36.5 g
Total sugars: 23.7 g
Protein: 3.3 g
Sodium: 6 mg
Cholesterol: 0 mg
Dietary fiber: 3 g
Ingredients:
6 ounces vanilla cultured soy yogurt (Stonyfield makes a great soy yogurt)
1-1/4 cups fresh or frozen peach slices
1 teaspoon fresh lime juice
1/2 cup orange juice
1 teaspoon honey
Preparation: Using a blender, blend all ingredients until smooth and serve. Makes 2 servings.
This recipe’s isoflavones (soy yogurt) and vitamin C (peaches) may help prevent the following cancers: prostate and esophageal.
Nutritional information per serving:
Calories: 165.6
Fat: 1.2 g
Saturated fat: 0 g
Carbohydrate: 34.1 g
Total sugars: 27.1 g
Protein: 4.6 g
Sodium: 21 mg
Cholesterol: 0 mg
Dietary fiber: 2 g
Ingredients:
3 cups (24 ounces) low-fat strawberry yogurt
2 cups seedless watermelon, cubed
2 cups nectarines, cubed
1/2 cup fresh strawberries, sliced
Preparation: Combine ingredients in a blender and blend until smooth, about 1 minute. Makes 4 servings.
This recipe’s calcium (yogurt) and lycopene (watermelon) may help prevent the following cancers: colon and pancreas.
Nutritional information per serving:
Calories: 140
Fat: 1.5 g
Saturated fat: 0.5 g
Carbohydrate: 26 g
Total sugars: 23 g
Protein: 4.5 g
Sodium: 70 mg
Cholesterol: 5 mg
Dietary fiber: 3 g
I love the flavor combination of almonds and bananas. This smoothie is protein-rich, filling, and packed with calcium—which may ward off colon cancer, as well as the extra pounds. You can easily divide the ingredient quantities in half to make a single serving.
Ingredients:
2 small frozen bananas
2 cups vanilla, calcium-enriched soy milk
4 tablespoons low-fat vanilla yogurt (or use vanilla cultured soy yogurt)
2 tablespoons almond butter
2 tablespoons whey protein
Preparation: Ahead of time: peel ripe bananas and wrap in saran wrap. Freeze for at least 2 hours, overnight preferably. Place frozen bananas and all other ingredients in blender and purée to desired consistency. Makes 2 servings.
This recipe’s calcium (soy milk) and vitamin E (almond butter) may help prevent the following cancers: breast and colon.
Nutritional information per serving:
Calories: 239.0
Fat: 15.4 g
Saturated fat: 2.3 g
Carbohydrate: 13.9 g
Total sugars: 2.5 g
Protein: 11.2 g
Sodium: 29 mg
Cholesterol: 1.4 mg
Dietary fiber: 2.3 g