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Compliments of Diana Dyer, MS, RD
www.CancerRD.com


Blueberries and Yogurt Shake

July and August are "Blueberry Months" in Michigan - they taste wonderful!  I am buying 5# boxes of them and my family eats them by the handful as they pass through the kitchen.  They are incredibly easy to freeze, too - just pop them in a freezer bag or plastic freezer container. 

Blueberries have been found to be one of the fruits with the highest capacity to act as an anti-oxidant in various laboratory studies. 

The science also is increasing that links regular consumption of the live bacteria (also called probiotics)  used to make yogurt to various health benefits, including potentially boosting the immune system.   There are several brands of organic yogurt with live bacterial cultures (Horizon, Seven Stars, Stonyfield Farm are 3 that I have seen in my area of the country).  Stonyfield Farm adds more types of bacterial cultures to their yogurt than the other brands. 

I have started using this shake recipe (with different types of fruit) almost every morning for its many healthful properties.  This new shake recipe is also included in my book A Dietitian's Cancer Story.

  • 1 cup calcium-fortified soy milk
  • 1 cup low-fat plain yogurt
  • 1 - 3 Tbsp. frozen OJ concentrate - not diluted (decide how sweet or orangey suits your tastes)
  • 2 - 3 oz. soft or silken tofu (cut a 1# block into 6 pieces and use one piece)
  • 6 - 8 baby carrots or 1 large carrot (peel, cut off Top, then slice into 1 inch pieces)
  • 3/4 cup fresh or frozen blueberries (frozen will make a thicker shake)
  • 1 Tbsp. wheat germ
  • 1 Tbsp. wheat bran
  • 1 Tbsp. flax seeds

Directions:

  • Blend together for 1 - 2 minutes. 

Makes: 3-1/2 cups

Per Full Recipe:   580 calories,    11 g total fat,    38 g pro,     37 g carb,    14 g fiber,    725 mg calcium