What are quick and easy to prepare, cool and refreshing to drink, and
enjoyed by adults and kids alike? The delicious, creamy concoctions we call
smoothies are all of these things. And if you choose the ingredients wisely,
you'll reap health benefits too.

The following smoothie recipes are low in artery-clogging saturated fat,
as well as cholesterol and sodium. Several boast generous amounts of
healthful calcium, potassium, fiber, and vitamin C. And there's even more
good news: Research shows that the following ingredients confer special
disease-fighting properties. So get out the blender, whip up a smoothie and
enjoy.

Yogurt: Yogurt imparts a wonderful creamy texture to smoothies. Also, because
they're made from milk, both regular and frozen lowfat yogurt are excellent
sources of bone-strengthening calcium. And research has confirmed the
importance of regular calcium consumption in keeping the debilitating disease
osteoporosis at bay. But aside from the calcium perk, yogurt contains
beneficial cultures such as Lactobacillus acidophilus which give relief for
women who suffer chronic yeast infections. Check labels carefully. Look for
the National Yogurt Association's "Live & Active Cultures" seal which ensures
at least 10 million organisms per gram, the amount associated with healthful
benefits.

Flax oil: Available at natural food stores, flax oil is derived from the flax
plant. It's an excellent source of essential fatty acids, containing 51 to 57
percent alpha-linolenic acid. In the body, alpha-linolenic acid is converted
to other healthful oils called omega-3's. These vital oils (found in even
greater amounts in cold water fish) lower blood pressure, improve the
integrity of artery walls, and make blood platelets less sticky. The rather
bland oil lends a rich, creamy texture to the Banana Blast and
Peaches-n-Cream smoothies - use a little more if you don't mind the extra
calories: One tablespoon of flax oil has 130.

Red grape juice: You've probably heard the news that moderate amounts of red
wine protect against heart disease. New research confirms that red grape
juice gives antioxidant protection as well, thanks to the same naturally
occurring phenolic compounds in wine. The Berry Healthy smoothie takes
advantage of the delicious flavor of dark grape juice.

Soy: A multitude of studies have tied soy foods to lower risk of heart
disease, osteoporosis, and breast, prostate, and uterine cancers. The unique
disease-fighting properties of the simple soybean are attributed to
isoflavones, or estrogen-like compounds with names right out of a science
lab: genistein,daidzein and glycitein. The soy products silken (soft) tofu
and soy milk beverage are used in the smoothie recipes - both are excellent
sources of healthful isoflavones. Soy "milk" is extracted from ground whole
soybeans and water. It has a wonderful, slightly nutty flavor and like cow's
milk, is available in full-fat and lowfat forms. It can be a good source of
calcium but check the Nutrition Facts on the label since brands vary. Tofu,
or bean curd, is made from soy milk. It's quite bland but when blended in a
smoothie offers an incredibly creamy texture.

PEACHES-n-CREAM- 1c Lowfat yogurt, plain or vanilla flavored, 1c
Peaches, fresh or canned, unsweetened, 2T Whipped topping, 2t Honey,
1t Flax oil, 1t Vanilla extract, 1/8t Cinnamon, 2 Ice cubes.
Blend all ingredients in blender or processor. Nutrient breakdown:
259 calories, 8 grams total fat, 3 grams saturated fat, 7 grams protein, 219
mg calcium, 81 mg sodium, 608 mg potassium, 2.9 grams fiber.

BANANA BLAST- One Banana, large or 1 petite, 6oz Tofu, silken
(soft), about 2 inch slice, 1t Banana extract, 1T Honey, 2t Flax oil, 2 Ice cubes.
Blend all ingredients in blender or processor. Nutrient breakdown:
287 calories, 14 grams total fat, 2 grams saturated fat, 9 grams protein,
53 mg calcium, 13 mg sodium, 534 mg potassium, 2.6 grams fiber.

BERRY HEALTHY- 1c Blueberries, fresh or frozen, 1c Strawberries,
fresh or frozen (or 1c any combination berries), 1c Grape juice, dark, 4 Ice cubes.
Blend all ingredients in blender or processor. Nutrient breakdown:
143 calories, 0 grams fat, 1 gram protein, 116 mg vitamin C, 15 mg sodium, 268 mg potassium,
3.7 grams fiber.

TROPICAL DREAM- 1c Frozen yogurt, lowfat vanilla, 2T Frozen orange
juice concentrate (not reconstituted), 1/2c Pineapple juice, 3 Ice cubes.
Blend all ingredients in blender or processor. Nutrient breakdown:
175 calories, 0 grams fat, 3 grams protein, 150 mg calcium, 54 mg vitamin C,
48 mg sodium, 376 mg potassium, 0.2 grams fiber.

MORNING MOCHA WAKE-UP- 3oz Tofu, silken (soft), about 1 inch slice,
1c Soy milk beverage, fat-free, 1T Chocolate syrup, 2t Coffee granules, instant (not prepared)
3 Ice cubes.
Blend all ingredients in blender or processor. Nutrient breakdown:
147 calories, 3 grams total fat, 0 grams saturated fat, 120 mg calcium, 55 mg sodium,
286 mg potassium, 1.1 gram fiber.

ALMOST REESE'S-1c Soy milk beverage, fat-free, 2T Peanut butter, creamy,
2t Chocolate syrup, 3 Ice cubes.
Blend all ingredients in blender or processor. Nutrient breakdown:
341 calories, 16 grams total fat, 3 grams saturated fat, 14 grams protein, 200 mg calcium,
228 mg sodium, 268 mg potassium, 3.0 grams fiber.

Jackie Shank, M.S., R.D., is a nutrition consultant in St. Augustine,
Florida. She can be reached at (904) 826-4307.