Fruit with a punch

Natural Health, July-August, 1998 by Victoria Abbott Riccardi

PACKING A ONE-TWO PUNCH OF SERIOUS CANCER PROTECTION AND SWEET, CREAMY DECADENCE, FRESH FRUIT SMOOTHIES ARE THIS SUMMER'S ULTIMATE PLEASURE.

FOOD THAT HEAL

EAT AT LEAST FIVE servings of fruits and vegetables a day and cut your risk of cancer in half Sounds simple. But do you actually do it? Studies have shown that three out of four of us don't, and more than I million Americans will be diagnosed with cancer this year. Well, Natural Health has found a way to get the magic five daily servings recommended by the National Cancer Institute.

Our anti-cancer smoothies--blended drinks of fresh fruit and ice--are teeming with four to five servings of lush summer fruit. But the best part is that each delivers a healthy dose of anti-cancer phytonutrients, vitamins, and fiber (see How Fruits Fight Cancer). And to further help you stock your cancer-fighting arsenal, we've supplied a list of supplements--such as green foods and soy protein--that when added to these recipes will enhance their cancer-fighting properties (see Cancer-Fighting Supplements).

Along with the healthy ingredients, the other essential requirement for making these smoothies is a good blender. We like a 48-ounce capacity and a tight-fitting lid, just set the blender to the highest speed and whip until smooth.

Each of these recipes yields 24 to 30 ounces--two servings. But make only what you can drink right away. They taste best and are at their nutritional peak right out of the blender (some vitamins can dissipate in a few hours). If you do have leftovers, freeze them in ice cube trays. They'll. have lost a lot of their vitamins, but will add flavor when you use them in place of ice cubes in future smoothies.

TROPICAL FIVE FRUIT BLAST

Serves 2

Kiwi fruit, mango, papaya, and orange juice add up to almost three-days' worth of vitamin C. And the banana brings fiber.

1 large banana, peeled and cut into
  1-inch pieces
2 kiwi fruit, peeled and quartered
1/2 cup peeled and diced mango
1/2 cup peeled and diced papaya
1 cup freshly squeezed orange juice
3 ice cubes

Combine all ingredients in blender and whip until smooth.

PER SERVING: 195 calories, 3g protein, 1g fat, 48g carbohydrates, 5g fiber, 7mg sodium, 21% vitamin A, 291% vitamin C, 5% calcium

TRIPLE APRICOT ANTIOXIDANT SHAKE

Serves 2

Three different forms of beta-carotene-rich apricots make this smoothie a significant source of vitamin A. (We prefer organic, unsulphured apricots and apricot nectar without high fructose corn syrup, both available at natural food stores.) Strawberries provide a pleasing tartness as well as vitamin C.

3 pitted dried whole apricots
3 fresh apricots, halved and pitted
4 large strawberries, stemmed
1 1/2 cups apricot nectar
2 ice cubes

1. Place dried apricots in small bowl and cover with hot tap water. Let rest for 15 minutes or until plump. Drain.

2. Combine plumped apricots with remaining ingredients in blender and whip until smooth.

PER SERVING: 170 calories, 2g protein, 0g fat, 41g carbohydrates, 4g fiber, 2mg sodium, 58% vitamin A, 34% vitamin C, 2% calcium

MINTY MELON COOLER

Serves 2

Melons are cooling to the body and also act as diuretics. Cantaloupe is an extraordinary source of carotenoids, which the body converts into vitamin A. Honeydew and watermelon are rich in vitamin C. Mint has been shown to increase the number of phagocyte cells, which are capable of destroying cancer cells.

2 cups diced cantaloupe
1 cup diced honeydew melon
1 cup diced seedless watermelon
1/2 cup passion fruit or mango juice
1 tablespoon lime juice
2 teaspoons honey large
10 fresh mint leaves
3 ice cubes

Combine all ingredients in blender and whip until smooth.

PER SERVING: 167 calories, 3g protein, 1g fat, 42g carbohydrates, 2g fiber, 29mg sodium, 60% vitamin A, 196% vitamin C, 4% calcium

VERY BERRY FIBER SHAKE

Serves 2

Filled with little berry seeds, this drink contains 9 grams of fiber per serving--that's more than most high-fiber breakfast cereals. This deep purple beauty also contains soymilk, a good source of isoflavones, which have been found to decrease the risk of breast cancer. Depending upon the ripeness of the berries, you may want to add a drizzle of honey.

1 cup blackberries
1 cup stemmed and halved
  strawberries
1 cup blueberries
1 cup low-fat vanilla soymilk
1/8 teaspoon ground cinnamon
3 ice cubes

Combine all ingredients in blender and whip until smooth.

PER SERVING: 140 calories, 5g protein, 3g fat, 279 carbohydrates, 9g fiber, 20mg sodium, 2% vitamin A, 111% vitamin C, 4% calcium

MEGA-A CITRUS RUSH

Serves 2

Carrot juice has a delicious sweet flavor that blends beautifully with whole fruits and fruit juice, just one-half cup of carrot juice contains over three times the recommended daily allowance for vitamin A.

1 1/2 cups diced pineapple
1 1/2 cups diced cantaloupe
1/2 cup freshly squeezed orange juice
1/2 cup carrot juice
Pinch nutmeg
3 ice cubes

Combine all ingredients in blend and whip until smooth.

PER SERVING: 152 calories, 3g protein, 1g fat, 37g carbohydrates, 3g fiber, 30mg sodium, 198% vitamin A, 175% vitamin C, 4% calcium