| - 8 oz. (1 cup) plain soymilk (not calcium fortified)
- 8 oz. (1 cup) vanilla low-fat yogurt
- 6-8 baby carrots or one large carrot
- 1/2 c. fresh fruit (mango is nice)
- 3/4 c. frozen fruit (raspberries make a pretty shake
- 1 T. wheat germ
- 1 T. wheat bran
- 1 T. whole flax seeds or ground flax meal
- 2 1/2 oz. tofu (cut a 1-lb. block of tofu into 6 pieces)
Makes about 3 1/2 cups. Approximate nutritional content (will vary depending on fruit chosen):
| Calories | 550 kcal | Protein | 27 gm | Fat | 12 gm |
| Fiber | 15-20 gm | Calcium | 625 mg | Carb | 84 gm |
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