Banana-Orange Smoothie

How long does it take?

5 minutes

What's in it?

1 banana
1 cup pineapple-orange juice
1 teaspoon honey
4 large ice cubes
1 cup vanilla soy milk

How to make it:

Peel the banana and put it in a blender. Add all other ingredients, and blend for about 2 minutes, or until smooth. Pour into a tall glass and drink. Makes one serving.

Nutrition breakdown:

Calories: 225, Protein: 6 g, Carbohydrate: 48 g, Fat: 3 g, Saturated fat: 1 g, Vitamin A: 317 IU (40% of the RDA), Vitamin C: 64 mg (128% of the RDA), Thiamin: (35% of the RDA)

What's in it for you?

Soy milk was invented in Asia and is made from soybeans. It is filled with body-building protein and cold-preventing genestein, a powerful phytochemical. And you'll get lots of vitamin C from the pineapple-orange juice. Vitamin C can boost your immune system, helping your body say "no" to colds, the flu, and other bugs.

Chef's tip:

The best way to measure liquids is to use a see-through measuring cup with markings along the side. Fill the measuring cup to the mark you want. Then get down to eye level with the cup to make sure you've hit your mark.