Super Soy Shake (SS 193)

Diana Dyer, MS, RD
Reprinted with permission from Diana Dyer, MS, RD
Last Modified: January 6, 2009


  • 2 1/2 oz. soft or silken tofu (1/6 of a 1 lb. block)
  • 3/4 cup of soy milk
  • 1 large carrot or 6 - 8 baby carrots
  • 3/4 cup of orange juice
  • 3/4 cup fresh or frozen fruit
  • 1-2 tablespoons of wheat bran
  • 1-2 tablespoons of wheat germ
  • 1-2 tablespoons of ground or whole flax seed

Mix together in a blender for 1-2 minutes, then drink and enjoy!

Approximate nutritional content for entire recipe:
(using 1 Tbsp. each of flax seeds, wheat germ, wheat bran)

  • Calories: 450 kcal
  • Protein: 25 gm
  • Fat: 10 gm
  • Fiber: 14 gm
  • Carb: 65 gm

I developed this shake recipe to provide beneficial phytochemicals (non-nutrient plant molecules) that are now thought to have multiple cancer-fighting activities. This shake is easy to prepare, consume, and digest. There are more than 1000 phytochemicals in our foods from fruits, vegetables, whole grains, soy foods, and other legumes. I drink one entire shake for breakfast daily. I consider it the centerpiece of my diet plan. It could also be consumed between meals. Drink to your health and enjoy!

The contents of a full recipe contain 3 servings from the fruit and vegetable groups, approximately 1-1/2 servings of soy, 40 - 60% of your daily calcium requirement, 33 - 40% of your daily fiber requirement, and a healthy dose of phytochemicals too numerous to count!

This recipe is completely lactose free which is beneficial for those people who are lactose intolerant either prior to or temporarily during cancer therapy. Additional shake recipes, which are included in my book, are low in lactose and also contain active bacterial cultures from yogurt, which help maintain healthy, normal intestinal flora and may also help reduce cancer.

If your digestive system is not used to a high fiber diet, start with 1 teaspoon each of wheat germ, bran, and flax and gradually work up per your GI system's tolerance. Be sure to increase your oral fluids of non-caffeinated liquids, too, as you increase your fiber intake.

Reprinted with permission from Diana Dyer, MS, RD, founder of the web site and author of the book A Dietitian's Cancer Story © 2002, Swan Press, Ann Arbor, MI. More ultra-healthy recipes and cancer nutrition information can be found at Diana’s web site,


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