What could be simpler?  A handful of ingredients, put in a blender and the result is a smooth batter, delicious and full of vitamins. Anything goes: fresh fruit or frozen, milk, yogurt, soy milk, the fruit dry.  It makes a great breakfast (especially for you who never takes a breakfast), plus a quick meal or a snack ideal.

The shakes or "smoothies" will also help fulfill duty to eat a fruit a day (two to four servings), while increasing its proteins, vitamins, minerals, antioxidants and fiber intake.  You can also customize your shakes to meet your needs - whether for a workout energy or concentration for the job.

 Start with the three recipes in these pages, and add any of these "drivers" for more nutritious foods:

 * Flax: food rich in omega-3 fatty acids that build powerful immunity and promote healthy heart and arteries, add 1-2 tablespoons (per tablespoon: 34 calories, 3.5 g fat, 2 g carbohydrate , 2 g protein, 2 g fiber).

 * Wheat germ: excellent source of fiber, folic acid and vitamin E antioxidant, beaten up with 1-2 tablespoons (per tablespoon: 25 calories, 0.5 g fat, 3 g carbohydrate, 2 g protein, 1 g of fiber).

 * Milk powder: excellent source of fat, high-quality protein, add 2-4 tablespoons (per tablespoon: 15 calories, 0 g fat, 2 g carbohydrate, 2 g protein, 0 g fiber).

 * Soy milk: rich in isoflavones, which help build bone mass, reduce the risk of heart disease, and may prevent the growth of malignant tumors and reduce hot flashes in menopausal women, yogurt or milk substitute with soy milk ( per cup: 110 calories, 2 g fat, 20 g carbohydrate, 3 g protein, 0 g fiber).

* Acidophilus powder * Helps maintain the intestinal flora balance, promotes healthy bacteria that fight "bad" bacteria in the gut.  The powder form provides a much higher concentration of organisms that you want the yogurt or acidophilus milk.  Always follow label recommendations for acidophilus powder.