Do you want to decrease your dietary intake of fat, saturated fat, and cholesterol? Substituting soy milk for cow's milk is one way to accomplish this, and you won't sacrifice nutrient intake. One cup of soy milk has between 80 and 100 calories, 8 g of protein and 300 mg of calcium. It's cholesterol-free and has about 4 g of fat. Smoothies are a delicious way to incorporate soy. Silken tofu or soy milk in plain, vanilla or chocolate can be blended with fruit and other ingredients to make tasty, healthy beverages. Changing to soy may be good for your heart, though more studies are needed.
Chocolate Banana Smoothie
Combine 2 small ripe bananas, 2 cups chocolate soy milk, 1 tbsp. honey and four ice cubes in a blender and blend until smooth.
Silken Strawberry Smoothie
In a blender, combine 1 cup frozen strawberries, 2 cups soy milk, 1 tbsp. honey and 1/2 cup silken tofu.
Sunny Peach and Orange Soy Smoothie
Mix the following ingredients in a blender until smooth: 1 cup of frozen peaches, 2 cups vanilla soy milk and 1/2 cup orange juice.
Pina Colada Smoothies with Soy
Combine 1/4 cup coconut milk, 2 cups soy milk, 1 small banana, 1 cup pineapple juice in a blender and blend until smooth.
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