Recipe: High-calorie, high-protein smoothie (lactose-free)

Dietitian's tip: To make the recipe higher in calories, add 1 tablespoon of flaxseed oil for an additional 120 calories, 14 grams of fat and no sodium or cholesterol per serving.

High fiber = at least 5 g of fiber per serving

SERVES 1

Ingredients

1 cup soy yogurt
1 cup sweetened soy milk
1 medium banana, cut into chunks
2 tablespoons wheat germ
2 tablespoons protein powder

Directions

In a blender, combine the yogurt, soy milk, banana chunks, wheat germ and protein powder. Blend until smooth.

Pour into a tall frost-chilled glass and serve immediately.

Nutritional Analysis

(per serving)

Serving size: 2 1/2 to 3 cups
Calories	471	Cholesterol	1 mg
Protein	28 g	Sodium	146 mg
Carbohydrate	73 g	Fiber	12 g
Total fat	8 g	Potassium	863 mg
Saturated fat	1 g	Calcium	643 mg
Monounsaturated fat	0 g