Berry Blender Blast: ChefMD®

Aired on Lifetime Television
Sunday, February 19 and April 16, 2006
Show 307

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The little soy bean is a mighty bean. Soy contains isoflavones which reduce the body's exposure to estrogen reducing the risk of uterine and breast cancer. Isoflavones also lower bad LDL cholesterol, but not good HDL. Women who eat more soy have fewer fractures after menopause. You can find soy in many forms, from soy milk to soy burgers. In this Health Corner, ChefMD(tm) whips up a soy, and triple berry shake with raspberries, strawberries, and blackberries. Berries have high levels of phenols, antioxidants that cut the risk of cancer, stroke, and heart disease. Blackberries are rich in anthocyanins and may delay Alzheimer's disease. This blender blast recipe uses silken tofu, a heaping scoop or two, of sorbet and a garnish of fresh mint.

Triple Berry Blender Blaster

Preparation Time: 5 minutes
Cooking Time:  None
Servings: Four (8 oz. each)
Calories: 144 per serving (4% from fat)

Ingredients:

2 cups mixed frozen berries such as blueberries, raspberries and strawberries
2 cups unsweetened apple juice or apple cider
1 cup raspberry or strawberry sorbet
1 12.3 oz package of silken tofu (Mori-Nu brand)

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 second 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