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 1 million Americans will be diagnosed with cancer this year.

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. 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.

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

SUNNY VITAMIN C SIPPER

Serves 2

Orange juice floods this smoothie with vitamin C, while the juicy raspberries add a hefty dose of fiber. If the peach is fairly firm, you can remove the skin with a vegetable peeler. Otherwise, drop it into a pan of simmering water for 15 seconds, transfer to a bowl of ice water, and when cool loosen the skin with your fingers.

  • 1 medium banana, peeled and cut into 1-inch pieces
  • 1 ripe peach, peeled, halved, pitted, and diced
  • 1 cup raspberries
  • 1 1/2 cups freshly squeezed orange juice
  • 3 ice cubes

Combine all ingredients in blender and whip until smooth.

PER SERVING: 185 calories, 3g protein, 1g fat, 45g carbohydrates, 7g fiber, 2mg sodium, 7% vitamin A, 194% vitamin C, 4% calcium

BANANA MOLASSES FIBER FRAPPE

Serves 2

The banana and prunes in this creamy smoothie give you a serious fix of fiber. The molasses and soymilk contribute iron and calcium. And the cardamom adds a spicy note.

  • 5 pitted prunes
  • 1 medium banana, peeled and cut into 1-inch pieces
  • 2 cups low-fat vanilla soymilk.
  • 1 tablespoon blackstrap molasses
  • 1/4 teaspoon ground cardamom
  • 3 ice cubes
  1. Place prunes in small bowl and cover with hot tap water. Let rest for 15 minutes or until plump. Drain.
  2. Combine plumped prunes and remaining ingredients in blender and whip until smooth.

PER SERVING: 206 calories, 8g protein, 5g fat, 37g carbohydrates, 6g fiber, 36mg sodium, 5% vitamin A, 10% vitamin C, 11% calcium, 22% iron

RESVERATROL-RICH GRAPE FRAPPE

Serves 2

Resveratrol is a natural compound in red grapes (as well as in red wine and peanuts) that holds great promise in reducing our risk of cancer. Fresh ginger and lime add a refreshing bite. This shake is a bit spicy and is best served as an afternoon pick-me-up.

  • 2 cups red seedless grapes
  • 1 cup green seedless grapes
  • 1/2 cup purple grape juice
  • 2 teaspoons lime juice
  • 1 teaspoon peeled and minced fresh gingerroot
  • 3 ice cubes

Combine all ingredients in blender and whip until smooth.

PER SERVING: 123 calories, 1g protein, 1g fat, 33g carbohydrates, 2g fiber, 5mg sodium, 36% vitamin C, 2% calcium

SAVORY TOMATO SUPER ANTIOXIDANT SMOOTHIE

Serves 2

The carrot juice contributes a tremendous amount of vitamin A, while the whole tomato and tomato juice are terrific sources of C, as well as of lycopene, which shows promise in fighting prostate and cervical cancer. Enjoy this vegetable-packed smoothie before lunch or dinner or as a late-afternoon energizer.

  • 1 medium ripe tomato, cored and halved
  • 2/3 cup peeled, seeded, and diced cucumber
  • 2 large sprigs fresh parsley
  • 1 small garlic clove, peeled
  • 2 cups tomato juice
  • 1/2 cup carrot juice
  • 1 teaspoon lemon juice
  • 1/4 teaspoon hot sauce

Combine all ingredients in blender and whip until smooth.

PER SERVING: 92 calories, 3g protein, 0g fat, 20g carbohydrates, 3g fiber, 231 mg sodium, 183% vitamin A, 170% vitamin C, 5% calcium.