Diana's "Super Soy and Phytochemical Shake"©

Note 1: This recipe is from the book, A Dietician's Cancer Story, and reprinted with permission from the author, Diana Dyer, MS, RD. You may copy the recipe for individual use only. To re-publish in any form, please contact Diana at dianadyermsrd@provide.net.

Note 2: See Answers to Some Nutrition Questions in which Diana responds to the following e-mail from a viewer.

I am a year out from my breast cancer surgery and a few months out from my last treatment. I gained 30 lbs. during treatment and I thought it would go away. Ha! I found your shake recipe while doing research on the web about breast cancer. I am a diabetic and I wondered if this shake would be good to drink every morning considering the sugar content? I also have not found anything that will grind whole flax seed. Would it be safe to use them whole? I am also addicted to carbs and this drink has 65 gm. How many more am I allowed to have during the rest of the day?

Note 3: Please be sure to read all the way down to the end of the page. There are some helpful hints you won't want to miss.

Recipe:

2 1/2 oz. soft or silken tofu (1/6 of a 1 lb. block)

3/4 cup of soy milk

1 large carrot or 6 - 8 baby carrots

3/4 cup of orange juice

3/4 cup fresh or frozen fruit

1-2 tablespoons of wheat bran

1-2 tablespoons of wheat germ

1-2 tablespoons of ground or whole flax seed

Mix together in a blender for 1-2 minutes, then drink and enjoy!

Approximate nutritional content for entire recipe:

450 calories, 25 gm pro, 65 gm carb, 10 gm total fat (using 1 Tbsp. each of flax seeds, wheat germ, wheat bran)

Notes on recipe:

I developed this shake recipe to provide beneficial phytochemicals (non-nutrient plant molecules) that are now thought to have multiple cancer-fighting activities. This shake is easy to prepare, consume, and digest. There are more than 1000 phytochemicals in our foods from fruits, vegetables, whole grains, soy foods, and other legumes. I drink one entire shake for breakfast daily. I consider it the centerpiece of my diet plan. It could also be consumed between meals. Drink to your health and enjoy!

The contents of a full recipe contain 3 servings from the fruit and vegetable groups, approximately 1-1/2 servings of soy, 40 - 60% of your daily calcium requirement, 33 - 40% of your daily fiber requirement, and a healthy dose of phytochemicals too numerous to count!

This recipe is completely lactose free which is beneficial for those people who are lactose intolerant either prior to or temporarily during cancer therapy. Additional shake recipes, which are included in my book, are low in lactose and also contain active bacterial cultures from yogurt, which help maintain healthy, normal intestinal flora and may also help reduce cancer.

If your digestive system is not used to a high fiber diet, start with 1 teaspoon each of wheat germ, bran, and flax and gradually work up per your GI system's tolerance. Be sure to increase your oral fluids of non-caffeinated liquids, too, as you increase your fiber intake.

Comments received from Hundreds of Readers:

"tastes great"

"got me through chemo"

"energized me"

"put me on the path to full recovery from my cancer treatments"

Helpful Hints:

Look for packaged tofu in the produce section of the grocery store. Vacuum packed tofu is also available and may be on the grocery shelves, along with soy milk.

Unused portions of tofu should be stored in water and kept refrigerated. Change the tofu water daily. (If you are severely immune-suppressed during or after your cancer therapy, you must minimize your risk of food-borne illness. Ask your cancer center for a copy of their guidelines of foods to avoid).

I maximize my calcium intake (to help treat my osteoporosis) by using a brand of tofu that is higher in calcium (made with calcium sulfate or gypsum, not nigari) and calcium-fortified orange juice and soy milk.

Choose a brand of soy milk that is highest in protein and calcium.

Buying both wheat bran and wheat germ in bulk at a health food store is much cheaper.

Buy whole flax seeds at a health food store. To make your own flax meal, grind about 1/2 cup in a blender for a few seconds, then store both the whole seeds and the ground meal in the freezer.

If an even less sweet shake is more appealing (especially while you are on chemo), add frozen cranberries as part of the fruit.

If you have mouth sores during cancer therapy, do not choose fruits that contain tiny seeds (such as blackberries) which can be irritating. Choose fruit or fruit juice that is non-acidic.

— © Diana Dyer, MS, RD