Phytochemical Super Shake Recipe
Description:
Packed with vibrant nutrition and flavor, the Phytochemical Super Shake is the perfect way to kickstart your day. Offering an incredible mix of vegetables, fruits, soy, ground flaxseed, and whole grains, this smoothie gives you one-third of your daily fiber intake in a delicious and easy-to-make drink. Whether youโre looking for a hearty breakfast or a quick snack, this nutrient-dense shake checks all the boxes for a wholesome and energizing treat.
From the book “Natural Healing Guide 2002” by Prevention Magazine, this shake offers a simple yet powerful combination of ingredients that will fuel your body and keep you satisfied.
Ingredients
| Ingredient | Quantity |
|---|---|
| Soft tofu | 2 1/2 cups |
| Silken tofu | 6 oz |
| Wheat germ | 3/4 cup |
| Ground flaxseed | 1 tbsp |
| Soymilk | 1 cup |
| Wheat bran | 1 tbsp |
| Orange juice | 3/4 cup |
| Carrots (optional for extra nutrition) | 3/4 cup |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 104.8 kcal |
| Fat | 3.5 g |
| Saturated Fat | 0.4 g |
| Cholesterol | 0 mg |
| Sodium | 52.8 mg |
| Carbohydrates | 14.2 g |
| Fiber | 2.8 g |
| Sugars | 6.7 g |
| Protein | 6 g |
Recipe Category:
- Smoothies
- Beverages
- Breakfast
- Vegan
- Soy/Tofu
- Fruit
- Vegetable
- Beans
- Quick (< 15 minutes)
- Easy
Total Time: 3 Minutes
Instructions
-
Prepare the Ingredients: In a blender, combine the tofu, wheat germ, ground flaxseed, soy milk, wheat bran, and orange juice. For an extra vegetable boost, add 3/4 cup of carrots to your shake.
-
Blend the Shake: Start by processing the ingredients on low speed for a few seconds. Once they start to combine, switch to high speed for 1-3 minutes, or until the shake is smooth and fully blended.
-
Serve and Enjoy: Pour the blended shake into glasses, and enjoy immediately for a refreshing and nutritious boost to your day. This recipe yields approximately 3 cups of the Phytochemical Super Shake.
Tips for Customization:
- Make it Creamier: Add an extra half-cup of silken tofu for a creamier texture.
- Change the Fruit: You can switch out the orange juice for another fruit juice like apple or pineapple to alter the flavor profile.
- Sweeten it Up: If you prefer a sweeter shake, consider adding a little bit of honey, agave, or a few dates for natural sweetness.
Why Youโll Love This Shake:
This Phytochemical Super Shake is more than just a smoothie; itโs a powerhouse of nutrients! With one serving of vegetables, two servings of fruit, a dose of soy protein, and a good amount of fiber, this shake provides a well-rounded and satisfying start to your day. Best of all, itโs easy to prepare, making it perfect for busy mornings or a midday snack.
Enjoy this nutrient-packed shake for a satisfying, energizing boost thatโs sure to keep you going!
