Triple Berry Blender Blaster
Dr. John La Puma explains how soy protects against uterine cancer.
February 19, 2006 and April 16, 2006
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Preparation Time: 5 minutes
Servings: 4 (8 oz. each)
Calories: 144 per serving
Percent from Fat: 4%
Cusine: American, Vegetarian
Course: Dessert
Diet: Vegetarian
Food as MedicineSM Ingredient: Soy
Food as MedicineSM Tip
Soy contains isoflavones, which have been shown to reduce by half the risk of uterine cancer in women.Culinary Taste Tip
The sweetness from the berries and sorbet allows you to use unsweetened apple juice, saving quite a few calories and lowering the sugar content.Culinary Technique Tip
Use silken tofu as you would yogurt — it's great for blending.Ingredients
2 cups mixed frozen berries such as blueberries, raspberries and strawberries2 cups unsweetened apple juice or apple cider
1 cup raspberry or strawberry sorbet
12 oz low fat extra firm silken tofu (Mori-Nu suggested)
Preparation
Combine berries and juice in blender container. Cover and blend at high speed 30 seconds. Add sorbet; blend 30 seconds. Add silken tofu; blend 30 seconds or until thick and smooth.Substitutions
Two cups of any one of the frozen berries may replace the mixed berries.Tips
Frozen berries are a blessing. They add thickness, coolness, and sweetness all in one. They're also less expensive than fresh berries and are perfect for the blender.Nutritional Analysis
Calories, 144; Calories from fat (kc), 5.4; Total fat, 0.6 g; Saturated fat, 0.1 g; Polyunsaturated fat 0.2 g; Monounsaturated fat, 0.1 g; Cholesterol, 0 mg; Sodium, 32 mg; Calcium, 20 mg; Magnesium, 22 mg; Zinc, 0.4 mg; Selenium, 9 mcg; Potassium, 250 mg; Vitamin A (RE), 6; Beta Carotene (RE), 34; Vitamin C, 22 mg; Vitamin E 0.67 mg; Thiamin B1, 0.05 mg; Riboflavin B2, 0.06 mg; Fiber, 2 g; Carbohydrates, 33.2 g; Sugar, 25 g; Protein, 4.2 g; ; Niacin B3 1.7 mg; Vitamin B6, 0.13 mg; Folic Acid, 12 mcg.Click here to receive new ChefMD® recipes via e-mail.
Comments on Triple Berry Blender Blaster
From: esycooking
This was a total hit with my 7th grade after school cooking class. The kids who thought tofu was "awful" (even though they had never tastedd it) absolutely loved this smoothie recipe. They insisted on making a second batch and serving it to all the teachers who happened to be working late after the school. Thanks!
From: kimkeys3
Why the sorbet? It seems like it's just unnecessary sugar. Perhaps you should suggest extra frozen berries in the blender.
From: jillykins
Instead of tofu, I add a banana and 1/2 cup of oatmeal and my kids love it.
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