Susan 
Posts:8
Newbie
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| 02/15/2009 9:44 PM |
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If anyone has any good shake ideas I'd appreciate it!
Thank you!
Susan |
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Sue K 
Posts:9628
Zone Expert
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| 02/16/2009 7:06 AM |
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Hi Susan!
Here's one of my favorites. It's based on a recipe found in Zone books.
SUE'S BROWNIE BATTER SMOOTHIE
I'll add some specifics about the brands I like best in it for flavor and consistency, but no special brands are needed. It's a 3P, 2C, 5 F meal.
(tweaked to meet my needs of 3P, 2C, 5F, and to include inflammation lowering ingredients)
Ingredients:
1/5 frozen organic (OG) banana
1 generous block frozen OG dark cherries, about 1/3 cup or 12 big cherries (I use Cascadian Farms brand, and I've found that I can't stay in the Zone very well with this meal when I use other brands of cherries.)
1 huge heaping T cocoa raw powder, about 1/8 cup (not dutched, which means not treated with alkali)
3 blocks Zone Protein Powder (3 scoops)
1/2+ tsp. turmeric (refer to info in The Anti-Inflammation Zone)
a very generous amount of cinnamon (cinnamon stimulates the efficiency of insulin)
a scant 1 tsp. alcohol free glycerin based almond flavoring
1/8 to 1/4 cup of chocolate soy milk, just to help it blend better (I use "West Soy Unsweetened Chocolate Soy Milk" because it has barely has 1g insulin stimulating C to each P block)
1T Zone OG olive oil
Directions:
Blend with an immersion blender, or process is a small food processor. Makes one very thick and delicious chocolaty breakfast and keeps me in the Zone very well (I'm carb sensitive). Sometimes I'll also add a tablespoon or two of plain yogurt.
You can also divide it into thirds thirds and freeze to eat for quick snacks (that makes three 1 block snacks with the same drop a carb and add fat adjustment). |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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Cranberrycat
Posts:5878
Zone Expert
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| 02/16/2009 9:23 AM |
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Cranberrycat's Strawberry Smoothie
This recipe is 3P-2C-5F. You can adjust it according to your needs
1 cup frozen strawberries
1/2 cup plain nonfat yogurt
1/4 cup fat free cottage cheese
7 grams vanilla protein powder
2 2/3 tsp extra virgin olive oil
I just add everything to the blender and blend together until everything is incorporated.
Hint: you may have to thaw the strawberries a bit, if your blender doesn't handle frozen food that well.
Another hint: I also add my fish oil to this shake, and when I do that, I will generally drop the 2/3 tsp in the recipe and count the fish oil as the added fat.
**note**
if you want to make it 3P-3C-3F, simply increase to 2 cups strawberries and drop 2/3 tsp olive oil
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Matt
Posts:33
Aspiring
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| 02/16/2009 11:37 AM |
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| Sue, what flavor of potein powder are you using in this recipe? |
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alexy
Posts:170
Zoner
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| 02/16/2009 11:42 AM |
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Where do you normally find the raw cocoa?
And what's so terrible about dutched cocoa?
Alexy |
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alexy
Posts:170
Zoner
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| 02/16/2009 11:43 AM |
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Your smoothie sounds yummy CC, I've copied it for when I buy groceries again.
Alexy |
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Sue K
Posts:9628
Zone Expert
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| 02/16/2009 12:29 PM |
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| Matt, I use Dr. Sears Zone Protein Powder. Vanilla flavor is listed in the ingredients, though I don't notice the flavor. |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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Sue K
Posts:9628
Zone Expert
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| 02/16/2009 12:32 PM |
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Hi alexy!
I buy it at Whole Foods Market. I prefer to eat the most pure, least processed food whenever possible, and dutched cocoa is processed with alkali. |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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Cranberrycat
Posts:5878
Zone Expert
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| 02/16/2009 3:44 PM |
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| Thanks, Alexy! I hope you enjoy it! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Michele
Posts:2
Newbie
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| 02/16/2009 5:18 PM |
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Hi, Alexy!
Well,cocoa powder is loaded with those wonderful flavanol antioxidants. Dutching lowers the bitterness and darkens the color, but at the expense of the flavanols. We live in Springfield, MO, and have a local criminal defense attorney who left his law practice to pursue the art of making chocolate. His story is incredible, and now even Zingerman's is carrying some of his products. He offers a single origin natural cocoa powder, unsweetened and non-alkalized. www.askinosie.com. Hope that helps! |
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Sue K
Posts:9628
Zone Expert
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| 02/16/2009 6:24 PM |
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Thanks for the address Michele!
Here's the cacao powder I use: http://www.navitasnaturals.com/products/cacao.html |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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Cranberrycat
Posts:5878
Zone Expert
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| 02/16/2009 7:27 PM |
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| Thanks for the explanation, Michele! I wasn't aware that dutching reduces the flavanols. It is nice to know the rationale behind choosing a raw cocoa powder. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Jeri
Posts:6
Newbie
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| 02/18/2009 12:35 PM |
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Your protein drink is my favorite, cranberry cat, and I also use The Zone Protein powder. This is a variation that I like, too.
1 cup milk (1%)
1/4 cup yogurt
1 cup strawberries
1 scoop protein powder
9 cashews
It is such a treat for me to eat the cashews!
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Cranberrycat
Posts:5878
Zone Expert
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| 02/18/2009 1:51 PM |
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Thanks!
I have tried it with milk, but it is too liquid for me, so I tend to use the cottage cheese to help thicken it up. Your variation sounds delicious! And, really quite simple! Thanks for sharing. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Rosemary
Posts:10
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| 03/10/2009 5:32 PM |
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Here's mine.
1 cup lowfat milk
1/2 cup lowfat yogurt
1 cup raspberries (frozen)(or other frozen berries)
7 grams protein powder (I use J Robb Vanilla)
3 TBS avacado
I know the avacado sounds wierd, but it makes the mixture nice and thick and tastes good. |
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