Pina Colada Smoothies

1 cup frozen pineapple (see note)

1 medium peeled frozen banana

1 cup light vanilla soy milk

2 teaspoons honey

2 teaspoons lemon juice

1/2 teaspoon coconut extract (see note)

Drop pineapple and banana into a blender.

In a 1-cup Pyrex measure, whisk soy milk, honey, lemon juice and extract. With blender on high, add the milk mixture through the feeder top, stopping and stirring as necessary, until mixture is smooth. Pour into a glass and serve.

Serves one.

Cook's note: This adapts to many variations. Swap the pineapple out for frozen raspberries and add 1/4 teaspoon grated orange zest instead of coconut extract. Or try frozen peaches and almond extract.

@Recipe nutrition:Nutrition values per serving: 291 calories, 2 g fat (0 saturated), 80 g carbohydrates, 7 g fiber, 6 g protein, 0 cholesterol, 95 mg sodium.

"The Perfect Recipe for Losing Weight and Eating Great" by Pam Anderson (2008 Houghton Mifflin, $27)