To start off this week is a smoothie we call the Incredible Hulk. There are two different preparations for this particular recipe, which both feature peanut butter, banana and honey as the predominate flavors. What changes.... is the base (dairy-yogurt or Tofu), depending on personal preference or dietary restrictions.
Soy, in the form of Tofu or Soy Milk, is a great way to get the calories needed to build muscles and the calcium needed to strengthen bones. The FDA recommends that one serving of soy milk daily can also help to prevent heart disease and reduce cholesterol levels.
BUT, be careful though not to OVER consume soy protein in your daily diet....(At the moment the FDA recommends a consumption not exceeding 20-25 grams of soy protein daily.) Because soy is a mimic of estrogen hormones, too much soy CAN increase your risk for breast cancer and other estrogen related disorders, as well as exacerbate conditions like interstitial cystitis (painful bladder syndrome).
Research data, however, are far from conclusive! It is this scientific conundrum, where evidence simultaneously points to benefits and possible risks, that is causing some researchers to urge caution. Because of the variety of opinions out there right now as to what is considered a beneficial amount of dietary soy, and what is considered to be excessive (or harmful) consumption.
1 cup plain soy milk (more or less soy milk can be used to alter the smoothie consistency to your preference – more milk will be thinner and less thicker)
2 bananas (frozen and sliced)
1/4 cup peanut butter (add more for a richer peanut butter flavor)
1-2 tbsp. honey
Combine ingredients into a blender and blend until smooth. Serve immediately, and enjoy. To make more than two servings just make multiple batches in quick succession and serve immediately.
**Tip: To make these ahead of time, blend and store in a tightly sealed jug in the refrigerator until needed. Shake to remix before serving.
Each smoothie contains approximately 200-250 Calories, 3-4 g fiber, 10-15 g protein and High in Calcium.