Shake Recipes

Please enjoy a few of my favorite shake recipes.  These are best made in a standard or hand blender:

*Handful = about 1/2 cup

Assume all oganic where applicable 

Jolly Apple

22 oz water, protein mix (according to suggested serving size), 1 handful baby spinach leaves, 1/2 green apple, 1/2 under ripe banana, a squeeze from 1/4 slice of lemon, several ice cubes

Blueberry Banana

22 oz water, protein mix (according to suggested serving size), a handful of frozen organic blueberries, 1/2 under ripe banana

Cucumber Mint

22 oz water, protein mix (according to suggested serving size), 1 small-medium organic persian cucumber, 1/4 large avocado, 1/2 under ripe banana, several mint leaves to desired mintiness, several ice cubes

Mixed Berry 

22 oz  water, protein mix (according to suggested serving size), a handful of frozen organic mixed berries

Chocolate Almond Butter 

22 oz water, protein mix (according to suggested serving size), 1 tbs Almond/Sunflower/Cashew Butter, 1 tbs raw cacao nibs, 1/2 under ripe banana

Raspberry Zing

22 oz water, protein mix (according to suggested serving size), 1 handful frozen organic raspberries

Vanilla Coconut

22 oz water, protein mix (according to suggested serving size), 1 tbsp coconut oil, 1 tbs. shredded coconut, 1/2 under ripe banana, 1 tsp. vanilla extract, several ice cubes

Orange Julius 

22 oz water, protein mix (according to suggested serving size), flesh from 1/2 a large orange, 1/2 under ripe banana, 1 tbsp coconut oil (optional), 1 tsp vanilla extract (optional), a few ice cubes or use 1/2 orange that may have been frozen ahead of time

Chocolate Chip 

22 oz water, protein mix (according to suggested serving size), 1 tbsp cacao nibs, 1/2 under ripe banana, 1 tbsp coconut oil, 1 tsp vanilla extract

Try these add ons: Chia seeds, raw cocao nibs, flax seeds, coconut oil, fresh spinach, frozen peas

Food substitutions

If you're unsure what to replace your regular food items with, here's a list to guide you in the right direction.  All are low glycemic.

INSTEAD OF...  HAVE

White bread...  Ezekiel bread, brown rice bread, Paleo bread (pricey), Net Carb Zero Bread (pricey)

White tortillas...  Smart & Delicious (gluten free) Wraps, brown rice tortillas

White sugar...  Unsulfured black strap molasses, raw honey,  agave nectar, stevia 

Standard bottled salad dressing...  Make your own salad dressing using extra virgin olive oil, vinegar, Veganaise, citrus, herbs

Dessert...  Fruit, coconut yogurt, Usana snacks, Nutrimeal shakes, dark chocolate

Hard liquor...  Red wine

White/wheat pasta...  Brown rice pasta, quinoa pasta

Cow’s milk cheese...  Avocado, goat’s milk cheese, raw cheese

Chips...  Nori seaweed sheets, sliced apples with Himalayan sea salt, Edamame with sea salt

Coffee...  Herbal tea

Lunch & dinner ideas

One of the most frequently asked questions on this program is what to eat!  

Here are some suggestions for low glycemic lunch and dinner meals:

Roasted chicken with braised red cabbage 

Chicken with chickpeas and almonds (recipe link)

Beef tacos with romaine lettuce shells

Kefta (with ground lamb)

Curry tofu salad (recipe link)

Eggplant stir-fry (recipe link)

Quinoa with broccoli and cashews

Broccoli Soup (recipe link)

The perfect quinoa beet salad recipe

Vegetarian Nori wraps with brown rice, avocado, cucumber, green onion, tofu, spinach 

Sardines with chard and tomatoes

Seafood Frittata

Cod fish tacos with tomatoes, avocado, lettuce, white onion on brown rice tortillas

Shrimp bare burrito bowl with black beans, rice, tomatoes, avocado, cilantro and green onion 

Asian rice bowl with smoked salmon, seaweed, pickled ginger, broccoli slaw, topped with an over easy egg (recipe link)

Breakfast ideas

One of the most frequently asked questions on this program is what to eat!  

Here are some suggestions for low glycemic breakfast meals:

Baked salmon omelet

Ground beef with eggs

Banana, coconut & flax pancakes (recipe link)

Veggie burger (I like Organic Sunshine’s brand) with sliced tomatoes and avocado  

Slice of Ezekiel bread with Sunflower (or any nut/seed) butter

Protein shake

Mini Egg Frittatas

Huevos Rancheros

Oatmeal with low glycemic fruit or low glycemic sweetener

Quinoa porridge

Your left overs from dinner or lunch from the day before

Snack ideas

You may have your favorite snacks that will work for this program already picked out but perhaps you need some additional ideas to avoid boredom.  If you are new to snacking, I do recommend eating something every 3 hours in this program.  

It doesn't have to be much but do fuel your body with nutrient dense food that will not spike your blood sugar to aid in speeding up the metabolism.

Successful snacking happens when you are armed with some quick and easy ideas of what to eat at the forefront of your brain.  That way you are less likely to grab what may not serve you. 

Here is a list of snack ideas for you:

Crispy, roasted coconut curry pumpkin seeds (recipe link)

Cucumber slices with hummus

Protein/snack bar

Dried apples and walnuts

Celery with sunflower butter

Carrot sticks with guacamole 

Hard boiled egg with avocado drizzled with olive oil/lemon dressing with salt and pepper

Berries with plain or vanilla coconut yogurt

Beet salad with avocado (recipe link)

Kale chips

Nori (Seaweed) sheets

Low GI homemade muffin (Apricot Orange & Blueberry Lemon -hover over for recipe link)

1 slice of Ezekiel bread dipped in olive oil with rosemary

Small bowl of your last left over low glycemic meal

Any low GI fruit such as apples, pears, grapefruit, berries....

Any low GI veggies such as broccoli, bell peppers, cherry tomatoes...  (try my fresh and zesy green sauce for dressing- recipe link)

Feel free to let me know if what you have in mind for snacking would be approved for Shed the Pounds.

 

The low glycemic food list and the glycemic index explained

Low glycemic eating is a really simple way to keep your weight in check, achieve sustained energy, stabilize your blood sugars and keep inflammation down in the body.

The glycemic index ranks foods on a scale of 0-100, 100 being pure glucose which immediately spikes your blood sugar. 

Foods ranked 55 and below are low glycemic.

Foods 70 and above are high.  Medium glycemic foods are in the middle. It's advantageous to stick with low glycemic foods to get off the sugar hi-lo roller coaster!  Your body is not happy when your glucose spikes and you do not use the energy.  It's even more upset when it soon after crashes down.  Over time this can make your cells insensitive to glucose utilization and cause major problems.  

In the short term you may find yourself hungry mid day with low energy and a slow metabolism.  Your body then craves carbohydrates or sweets to get the sugar rush again.  

Switching to low glycemic eating will help stabilize your blood sugar, improve your metabolism, reduce sugar cravings and help shed weight.

Now, regarding this list... you don’t have to get too caught up in the numbers!  There are very, very few fruits and veggies on the high glycemic list and most are low glycemic.  Furthermore, most whole grains are low glycemic. 

What you really have to watch are foods that are made from refined and processed white flour products and sugars. 

I always advise my patients to steer clear of white: bread, potatoes, snack goods as well as sugary desserts treats.  Just so you are familiar, please find the glycemic index list below for your reference.

Glycemic Food List

When on the Shed the Pounds program the foods you eat should rank 55 and lower.

Grains

  • Pearled barley, cooked 28
  • Barley flour bread  34
  • Rye kernel bread  41
  • Buckwheat, cooked 45
  • Barley kernel bread    45
  • Corn tortillas 46
  • Cracked wheat 46
  • Buckwheat bread  47
  • Spaghetti, whole meal 48
  • Spaghetti 49
  • Rye bread  50
  • Oat bran bread  50
  • Oatmeal  52
  • Quinoa 53
  • Multi-grain bread 53
  • Rice noodles, cooked 53
  • Oatmeal (rolled oats) 55
  • Sweet corn  55
  • Whole meal barley 56
  • Wild rice     57
  • Whole meal spelt bread 63
  • Couscous  65
  • Oat bread 65
  • Muesli 66
  • Millet, boiled  67
  • Brown rice, boiled   68
  • Taco shells 68
  • Cornmeal 68
  • White Rice, boiled  73
  • Whole wheat bread   74
  • White flour bread 75
  • Oatmeal (one-minute) 79
  • Rice cakes 82
  • White rice, boiled 83

Fruit

  • Grapefruit 25
  • Apples, Dried 29
  • Prunes   29
  • Apricots, Dried 30
  • Apples, Raw 36
  • Pears  38
  • Plums 39
  • Strawberries 40
  • Oranges 42
  • Apricots, Raw 46
  • Grapes 50
  • Kiwi 52
  • Bananas 53
  • Pineapple 59
  • Papaya 60
  • Figs, dried 61
  • Raisins 61
  • Cantaloupe 68
  • Watermelon 76

Starchy Vegetables

  • Carrots, peeled, boiled 33
  • Carrots, raw, diced 35
  • Sweet potatoes, boiled 46
  • Potatoes, boiled  49
  • Yams 54
  • Beets 64
  • French fries 64
  • Potatoes, Mashed 83
  • Potatoes, Baked 111

Legumes

  • Lentils, red, cooked 21
  • Split peas, yellow, cooked 25
  • Lentils, green, cooked         30
  • Kidney beans 31
  • Garbanzo beans, cooked 31
  • Navy beans, cooked 35
  • Pinto beans, dried, boiled 39
  • Pinto beans, canned 45

Dairy

  • Cheese   0
  • Greek yogurt 12
  • Whole fat milk 31
  • Yogurt, low fat, plain 35
  • Skim milk 36
  • Yogurt, low fat with fruit 47

Sweetners

  • Stevia   0
  • Agave syrup* 15
  • Fructose 18
  • Raw honey 30
  • Barley malt syrup 42
  • Sugar cane juice 43
  • Maple syrup 54
  • Evaporated cane juice 55
  • Black strap molasses 55
  • Turbinado sugar 65
  • Pasteurized honey 71
  • Corn syrup 75
  • Sucrose (white sugar) 80
  • Brown rice syrup 85
  • High fructose corn syrup 87
  • Glucose 100