Nourishing Beverages

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1 Nourishing Beverages During cancer treatment, it is important to eat well to maintain your energy level and to help your body heal. There may be times during treatment when your appetite is decreased or it is hard to eat solid foods. Nourishing liquids can be an easy way to meet your nutrition needs in order to keep you healthy through your treatment and recovery period. General Guidelines Food Safety tips Do not use raw eggs. Wash all fruit and vegetables well before using. Make sure all equipment and utensils are clean prior to use. Store leftovers in the fridge and use within 24 hours or freeze for later use. Equipment basics Start with a basic blender that can crush ice or frozen items well. Depending on use, you may want to invest in a more heavy duty or high powered blender. A hand held blender may also meet your needs. Blending techniques Pour liquids into the blender jug first so ingredients will blend well. Chop large pieces of fruits/vegetables before you add to the blender. Measure and add ingredients in the order listed in the recipes. Ensure the lid fits securely on the blender. Blend at low speed for 30 seconds to chop the solids and then increase to high speed for an extra 30 seconds to mix the ingredients until smooth. 1

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3 Oncology Nutrition Recipes High Protein Milkshake A simple basic recipe that you can tailor to your taste. 1 cup whole milk 250 ml ¼ cup skim milk powder 60 ml 2 Tbsp cream 30ml ¾ cup ice cream 175ml Makes 2 cups Per cup: 250 kcals, 12 grams of protein Add wheat germ, chia seeds or hemp hearts Use high % fat ice-cream Add fruit of choice eg. frozen strawberries, blueberries or peaches Add maple syrup and walnuts Coconut and Almond Shake The coconut beverage enhances the flavour in this creamy shake. 1 cup ice cream 250ml ½ cup whole milk 125ml ½ cup coconut beverage 125ml 2 Tbsp almond butter 30ml 2 Tbsp skim milk powder 30ml Makes: 1 2/3 cups (400ml) Per cup: 400 kcals, 13 grams of protein Use coconut flavoured ice cream Add a banana Use coconut milk instead of beverage for more calories 3

4 Chocolate & Peanut Butter Shake Serve this tasty milkshake over ice. ½ cup whole milk 125ml ½ cup half and half cream 125ml 2 Tbsp creamy peanut butter 30ml 1 Tbsp chocolate syrup 15ml Makes: 1 ¼ cups (300ml) Per cup: 410 kcals, 17 grams of protein Use chocolate milk Add more skim milk powder Lemon Smoothie The lemon flavour results in a refreshing drink. Try freezing in popsicle molds. ¾ cup lemon flavoured 175ml yogurt 1 cup whole milk 250ml ¼ cup skim milk powder 60ml 1 teaspoon vanilla extract 5ml 2 Tbsp hemp hearts 30ml Add grated lemon zest Makes: 2 cups (500ml) Per cup: 245 kcals, 15 grams of protein Add frozen berries Add cut up orange Use high fat yogurt ( > 4% MF) 4

5 Banana Apple Smoothie The flax seeds and fruit add fiber to this nutritious smoothie. 3/4 cup whole milk 175ml ½ cup unsweetened apple 125ml sauce ½ cup yogurt 125ml 1/2 banana banana 1/2 Tbsp honey 1 Tbsp ground flax seeds 15ml 3 Tbsp whey protein powder 45ml Add nut butter Substitute with maple syrup Use higher fat yogurt (>4% MF) Makes: 2 cups ( 500 ml) Per cup: 210 kcals, 14 grams of protein Mango orange smoothie A refreshing lactose-free tropical drink. 1/2 cup mango tofu 125 ml 1/2 cup mango juice 125ml 2 Tbsp orange juice 30ml concentrate 1 cup unsweetened soy 250ml beverage ¼ cup pumpkin seed protein 60ml powder 2 Tbsp vegetable oil ( e.g.canola, sunflower, peanut) 30ml Makes: 2 1/2 cups ( 625 ml) Per cup: 285 kcal, 15 grams protein Use different flavours of tofu Use other tropical fruits (papaya, banana, pineapple) 5

6 Green Smoothie This delicious vegan smoothie is packed with vitamins and minerals. 1 cup almond beverage 250ml 1 banana 2 handfuls spinach leaves 1 Tbsp ground flax seeds 15ml 1 Tbsp peanut butter 15ml ¼ avocado 2 4 ice cubes Dash cinnamon 3 tbsps. plant based protein powder 45ml Yield: 2 cups (500 ml) Per cup: 226 kcals, 10 grams protein Use sweetened almond beverage and increase peanut butter for added calories Add extra avocado Substitute with other nut butters Use chopped kale Chocolate Almond Banana Shake 1 banana banana peeled and frozen 1 cup whole milk 250ml 1 Tbsp almond butter 15ml 1 Tbsp cocoa powder 15ml 1 Tbsp maple syrup 15ml 3 Tbsp whey protein powder 45ml Substitute with almond beverage and plant based protein powder as desired Substitute with chocolate milk Add your choice of seeds (ground flax, hemp, chia) Substitute maple syrup with 1 date Makes 2 cups ( 500 ml) Per cup : 260 kcals, 14 grams of protein 6

7 WARM DRINKS Hot Chai An aromatic and comforting drink. ¼ cup half and half cream 60ml 3/4 cup whole milk 175ml ¼ cup skim milk powder 60ml 1 chai flavoured tea bag Dash of cinnamon 1/2 Tbsp honey (to taste) 7ml Substitute ¼ cup milk with more cream Use different teas (eg: Earl Grey, Rooibus) Add vanilla extract Microwave first 4 ingredients for 2 minutes. Add cinnamon and honey to taste Makes: 1 ¼ cups (300 ml) Per cup: 255 kcals, 11 grams protein Café au Lait The cinnamon and vanilla makes this creamy drink even more appealing. ¾ cup whole milk 175ml ¼ cup skim milk powder 60ml ¼ cup half and half cream 60ml Dash cinnamon Dash vanilla 2 Tbsp instant coffee 30ml Add flavoured syrups or sugar to taste Add less milk and more cream for extra calories Top with whipped cream Microwave milk, powder, cream and sugar for 2 minutes. Add instant coffee Makes: 1 ¼ cup (300 ml) Per cup: 250 kcal, 11 grams protein 7

8 Hot Chocolate This is a higher calorie version of traditional hot chocolate ¾ cup whole milk 175ml ¼ cup skim milk powder 60ml ¼ cup half and half cream 60ml 1 Tbsp cocoa powder 15ml 1 tsp honey or to taste 5ml Use soymilk (will be lower in calories) Add cinnamon Top with whipped cream Add peppermint extract Add ground almonds Makes: 1 cup ( 250 ml) Per cup: 250 kcal, 11 grams protein Mix skim milk powder, cocoa powder and sugar in a mug. Heat cream and milk for 1 ½ minutes in microwave. Add milk to mug and whisk until mixed. Top with marshmallows High Protein Milk Recipe This recipe makes your milk richer in protein and energy without increasing the volume of the milk. 2 cups full fat milk 500ml 1/2 cup protein powder (skim milk, soy or whey) 125ml Add protein powder to milk. Mix well. Use in place of milk in cream soups, puddings, on cereals, in hot chocolate, in smoothies and for drinking. Makes 2 servings (500 ml) Per cup: 220 calories, 25 grams Note: Read labels as the protein content of these powders can vary quite a bit. My Fitness Pal and Canadian Nutrient file used for nutrient analysis 8

9 Recipe Variations Make it thinner Add more liquid (milk, soymilk, juice, coconut water, water) Use juices instead of whole fruit or vegetables Use lower fat yogurt Make it less sweet add lemon juice (a teaspoon at a time) use tart fruits such as berries or oranges omit sweeteners (honey, syrup, sugar) use plain yogurt serve over ice Make it thicker Add any of the following: ice cubes, banana, avocado or frozen fruit, milk cubes ( freeze milk in icecube trays), or high fat Greek style yogurt, chia seeds or rolled oats, cooked rice or oatmeal Make it sweeter add tropical fruit (banana, mango, papaya) add dried fruit (dates, raisins, apricots) add sweetened canned fruit (applesauce, pears, peaches) Do I need to take a protein powder? If you are not able to eat enough protein- containing foods such as meat, poultry, seafood, eggs, nuts/seeds and beans and lentils, you may benefit from using a protein powder. Protein powder can be an easy way to meet your protein needs. You can add protein powders to most liquids such as milkshakes, smoothies, yogurt, soup and hot cereal. Nut butters (eg: almond, peanut, sesame) can provide similar amounts of protein and many more calories per tablespoon than protein powders. They can be easily added to smoothies. How do I choose a protein powder? There are two main types of protein powders: dairy-based or plant-based. What you choose will depend on your taste preference, tolerance and cost. Choose a protein powder that tastes good to you. If you like the taste, you are more likely to continue to use it. Choose a basic powder with few added ingredients or fillers such as flavours, sweeteners, and extracts. They can affect the taste and texture of the product and often can cost more. Some protein powders also contain added vitamins, minerals, and herbal products. Discuss with your dietitian or pharmacist whether these types of powders are right for you during treatment. 9

10 Types of Protein Powders Dairy-based Whey Whey protein isolate Whey protein concentrate Casein Skim milk powder Contains high quality protein Contains trace amounts of lactose Contains high quality protein Contains lactose Lower protein content than whey isolate Contains high quality protein Contains lactose Lower protein content than whey powders Plant-based pumpkin seed, soy hemp, pea, brown rice, (cranberry, artichoke and chia seed protein can be present in small amounts) Less easily digested and absorbed than dairy based protein Lactose free Suitable for those on a vegan diet or with milk allergies Can be more expensive Lower protein content than dairy sources Visit us at Health Links BC or call

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