Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (44 page)

2 ounces of lean roast beef

1 seven-grain Belgian waffle

4 mini rice cakes with 2 tablespoons low-fat cottage cheese

1 Nabisco 100 Calorie Packs Mister Salty Milk Chocolate–Covered Pretzels

1 Kraft Handi-Snacks Chocolate Pudding

CHAPTER 10

SHRED Smoothie Recipes

Smoothies are spectacular. They are a convenient and tasty way to eat fruits and vegetables and their calorie counts can be tightly controlled. Throughout the SHRED program you are given options to choose a smoothie for certain meals. Making your own smoothie is quite simple with an inexpensive blender. Most of these recipes take no more than five minutes from start to finish. You might not always be able to make your own smoothie. It’s completely fine, of course, to get them made for you, but make sure the calorie count fits with what is recommended in the menu. Keep track of this, it is important.

When you make your own smoothie, make sure you pay attention to how many servings the recipe makes. Some will make two servings or more, while some will make one. You are only supposed to consume one serving for a meal. So if the recipe makes more than one, put the rest in a storage container and refrigerate it for later.

Follow the recipes as closely as possible. You might be tempted to add sugar, but try not to. If you must, don’t add more than a teaspoon in recipes that make two servings or more. Some recipes might call for sugar. It’s fine to use it in those recipes. Most important, experiment by switching the fruits and combining flavors. There is a lot of taste flexibility when it comes to blending your own smoothie.

NOTE

For all recipes that call for milk, you can use skim, reduced, soy, almond, or goat’s milk.

Frozen fruit can be used as long as it contains no added sugars.

• STRAWBERRY PEACH SMOOTHIE •

TOTAL TIME: 10 MINUTES

SERVINGS: 1

UNDER 200 CALORIES

¼ cup vanilla-flavored soy milk or low-fat milk

1 scoop (½ cup) low-fat vanilla ice cream

½ cup frozen sliced strawberries
or
½ cup fresh sliced strawberries and 4 ice cubes

1 small fresh peach, peeled and sliced

Pour milk into a blender and add ice cream, frozen strawberries or fresh strawberries and ice, and peach slices. Blend until smooth and creamy.

• FRUIT POWER SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

1 cup strawberries

½ cup blueberries

1 kiwi, peeled and sliced

1 banana, peeled and chopped

1 cup ice cubes

One 8-ounce container peach yogurt

½ cup orange juice, not from concentrate

In a blender, blend the strawberries, blueberries, kiwi, banana, ice, yogurt, and orange juice until smooth.

• TASTY AND HEALTHY SMOOTHIE •

TOTAL TIME: 10 MINUTES

SERVINGS: 1

UNDER 200 CALORIES

½ frozen banana, peeled and chopped

½ cup frozen strawberries

1½ tablespoons flaxseed

½ cup fat-free plain yogurt

½ cup nonfat milk

1 teaspoon honey

Place all ingredients in a blender and purée until smooth.

• STRAWBERRY-PINEAPPLE SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1 cup frozen strawberries

¾ cup pineapple juice, not from concentrate

¾ cup milk

1 tablespoon white sugar

½ cup vanilla yogurt

6 ice cubes

Blend the strawberries, pineapple juice, milk, sugar, vanilla yogurt, and ice in a blender until smooth.

• LEMON-BERRY SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

1 cup fresh blueberries

1 cup fresh strawberries

One 8-ounce container nonfat blueberry yogurt

1½ cups skim milk

1 cup ice cubes

Juice from ½ lemon

Place blueberries, strawberries, yogurt, milk, and ice cubes in a blender. Squeeze lemon juice into blender. Purée until smooth and creamy.

• BERRY DELICIOUS •

TOTAL TIME: 5 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

2 cups frozen mixed berries

1 medium banana, peeled and sliced

1 cup milk

1 cup strawberry-flavored yogurt

½ teaspoon white sugar (optional)

Combine in a blender the mixed berries, banana, milk, strawberry yogurt, and sugar. Cover, and blend until smooth.

• SWEET BLACKBERRY SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 1

UNDER 200 CALORIES

½ cup ice cubes

½ banana, peeled and sliced

½ cup yogurt

½ cup blackberries (fresh or frozen)

1 tablespoon of sugar (optional)

Blend the ice with the banana and yogurt until smooth. Add the blackberries and sugar and blend on low speed until smooth.

• JAZZY RAZZY RASPBERRY SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 3

UNDER 200 CALORIES

1 cup fresh or frozen unsweetened raspberries

1 small ripe banana, peeled and cut into chunks

½ cup apple juice, not from concentrate

1 cup milk

½ cup raspberry yogurt

Combine all ingredients in a blender and purée until smooth.

• NO HASSLE MANGO SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 1

UNDER 200 CALORIES

½ cup diced mangoes, frozen

3 tablespoons low-fat plain yogurt

²
⁄
₃
cup skim milk

½ teaspoon sugar or ½ teaspoon honey

4 ice cubes

In a blender, combine frozen mango, yogurt, milk, and sugar or honey, with the ice cubes. Purée until mixture is smooth.

• CLASSIC BLUEBERRY-MANGO SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1 cup frozen or fresh blueberries

1 cup mango chunks

¼ cup vanilla soy milk, almond milk, skim milk, or water

1 cup plain yogurt

¼ cup ice chips, optional

Combine all ingredients in a blender, and purée until smooth. If you use fresh blueberries the smoothie might be room temperature. Refrigerate until drink is desired temperature. If you want to drink immediately, simply add ¼ cup ice chips to the ingredients.

• ZIPPY APPLE-BERRY SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

½ cup strawberries, chopped (frozen optional)

½ cup blueberries

¼ cup plain low-fat yogurt

¾ cup apple juice, not from concentrate

2 cups ice chips

Combine all ingredients in a blender and purée on low speed until smooth.

• APPLE-BERRY EXTRAVAGANZA SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

1 cup blueberries

1½ cups raspberries

2 apples, peeled, cored, and chopped

3 tablespoons white sugar, optional

1½ cups ice

½ cup low-fat vanilla yogurt

Combine all ingredients in a blender and purée until smooth.

• ORANGE-BERRY TWIST SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

2 navel oranges, peeled and seeds removed, cut into chunks

1 cup fresh or frozen raspberries

1 cup fresh or frozen blueberries

½ cup plain yogurt

½ cup of ice

Combine all ingredients in a blender and purée until smooth.

• SWEET DETOX SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

2 cups mixed frozen berries

1 pear, peeled, cored, and sliced

1 cup unsweetened pomegranate juice

1 cup ice

Combine all ingredients in a blender and purée until smooth.

• GREEN POWER MACHINE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

½ cup apple, peeled, cored, and chopped

4 kale leaves, chopped

½ cup chopped mango

6 romaine leaves, chopped

¼ cup fresh parsley sprigs

1 inch fresh gingerroot, peeled and chopped

1 cup of water

Combine all ingredients in a blender and purée on low speed until smooth. Place in refrigerator. Serve chilled.