I smoothies.. Here's one that is a staple in my diet

Basics
1/2 cup skim milk (up to 1 cup of milk-depending on how thick you like it)
1 carton flavored yogurt (6oz)
1 cup frozen Blueberries or Strawberries (you could use any Ph2 fruit)

whiz in blender till thick ..

Add ins:

I always add a scoop of GeniSoy protein powder and/or
2 tbs of flaxseed or
I pulverize 1/2 cup of oatmeal and add that in. ( I hate cooked oatmeal, but love the benefits of it, so this is a way for me to eat it.)