1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back (7 page)

Read 1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back Online

Authors: Dana Carpender

Tags: #General, #Cooking, #Diets, #Health & Fitness, #Weight Control, #Recipes, #Low Carbohydrate, #Low-carbohydrate diet, #Health & Healing

BOOK: 1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back
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However, Goldberg and O’Mara say that this is inaccurate in the cases of yogurt and buttermilk, and they say we should count just 4 grams of carbohydrates per cup for these cultured milks. Accordingly, I have added them back to my diet, and I have had no trouble with them, meaning no weight gain and no triggering of “blood sugar hunger.” I really enjoy yogurt as a snack! Based on this, the carb counts in this book are calculated using that 4-grams-of-carbohydrates-per-cup figure.

Keep in mind that these numbers
only
apply to
plain
yogurt. The sweetened kind is always higher in carbohydrate. If you like fruit-flavored yogurt, flavor it yourself. You’ll find a recipe for making your own plain yogurt, easy as pie, in
Chapter 4
, but any store-bought plain yogurt is fine.

2
Beverages
 
 

 

Florida Sunshine Smoothie

Mixed citrus flavors really sing together to make this smoothie a dose of morning sunshine in a glass.Combine all of the ingredients in your blender and blend until smooth and well combined.

 

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

¼ teaspoon pink grapefruit sugar-free drink mix powder

teaspoon orange sugar-free drink mix powder

teaspoon sugar-free lemonade mix

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 19 g protein, 5 g carbohydrate, 0 g dietary fiber, 5 g usable carbs.

Honeydew Lime Cooler

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

½ cup (90 g) honeydew melon chunks or balls, frozen

¼ teaspoon lemon-lime sugar-free drink mix powder

Guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 19 g protein, 5 g carbohydrate, 0 g dietary fiber, 5 g usable carbs.

Peach-Orange Pleasure

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

½ cup (125 g) sliced peaches, frozen

½ teaspoon orange sugar-free drink mix powder

½ teaspoon guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 20 g protein, 15 g carbohydrate, 2 g dietary fiber, 13 g usable carbs.

Apple Pie Smoothie

This smoothie is cinnamon-apple spicy, and the vanilla protein powder adds that à la mode note!

 

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

2 tablespoons (16 g) vanilla whey protein powder

2 tablespoons (28 ml) green apple sugar-free syrup

¼ teaspoon ground cinnamon

1 pinch ground cloves

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 41 g protein, 8 g carbohydrate, 1 g dietary fiber, 7 g usable carbs.

Cantaloupe-Watermelon Smash

If you’d like to make this even more mixed-melon-y, use half cantaloupe and half honeydew, but the color won’t be as pretty.

 

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

½ cup (90 g) cantaloupe chunks or balls, frozen 2 tablespoons (28 ml) watermelon sugar-free syrup

Guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 20 g protein, 12 g carbohydrate, 1 g dietary fiber, 11 g usable carbs.

Cherry Vanilla Sundae in a Glass

Do you love cherry-vanilla ice cream? Try this smoothie!

 

½ cup (70 g) no-sugar-added vanilla ice cream

1½ cups (355 ml) Carb Countdown dairy beverage

¼ cup (30 g) canned sour cherries in water, drained

2 tablespoons (16 g) vanilla whey protein powder

1 tablespoon (15 ml) cherry sugar-free syrup

½ teaspoon vanilla extract Guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 40 g protein, 13 g carbohydrate, 1 g dietary fiber, 12 g usable carbs. *The carb count does not include the polyols in the sugar-free ice cream or syrup.

Razzleberry Smoothie

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

cup (85 g) raspberries, frozen

2 tablespoons (30 ml) strawberry sugar-free syrup

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 19 g protein, 10 g carbohydrate, 3 g dietary fiber, 7 g usable carbs. Carb count does not include polyol in syrup.

Strawberry-Kiwi Sparkler

You got your kiwi-strawberry soda, you got your strawberries, you got your kiwi. What could be easier? Fortunately, the combination of colors doesn’t turn this smoothie brown. I was a little worried about that.

 

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) kiwi-strawberry Diet Rite soda

½ kiwi fruit, peeled (I didn’t bother to freeze mine.)

5 medium strawberries, frozen

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 14 g protein, 14 g carbohydrate, 3 g dietary fiber, 11 g usable carbs.

Blueberry Pancakes in a Glass

I figured if blueberries are good in pancakes, with syrup and all, why not try the same flavors in a smoothie?

 

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

½ cup (75 g) blueberries, frozen

2 tablespoons (30 ml) sugar-free pancake syrup

¼ teaspoon ground cinnamon

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 19 g protein, 16 g carbohydrate, 2 g dietary fiber, 14 g usable carbs.* The carb count does not include the polyols in the sugar-free pancake syrup.

The King’s Smoothie

Reportedly, Elvis’s favorite food was fried peanut-butter-and-banana sandwiches on white bread. If he’d drunk these instead, he would have been healthier!

 

1½ cups (355 ml) Carb Countdown dairy beverage

3 tablespoons (50 g) natural peanut butter

2 tablespoons (16 g) vanilla whey protein powder

2 tablespoons (30 ml) banana sugar-free syrup

Guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 49 g protein, 17 g carbohydrate, 4 g dietary fiber, 13 g usable carbs.

Hazelnut-Amaretto Frozen Latte

This is nutty-good. Atkins makes hazelnut syrup, and DaVinci makes amaretto syrup.

 

½ cup (70 g) no-sugar-added vanilla ice cream

1 cup (240 ml) Carb Countdown dairy beverage

1 tablespoon (8 g) vanilla whey protein powder

1½ teaspoons instant coffee granules

1 tablespoon (15 ml) hazelnut sugar-free syrup

1 tablespoon (15 ml) amaretto sugar-free syrup Guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 23 g protein, 5 g carbohydrate, trace dietary fiber, 5 g usable carbs. Carb count does not include polyol in syrups.

Almond Joy in a Glass

Make this without the almond extract if you like for a Mounds smoothie.

 

1½ cups (360 ml) chocolate-flavored Carb Countdown dairy beverage

2 tablespoons (16 g) chocolate whey protein powder

2 tablespoons (10 g) unsweetened cocoa powder

¼ teaspoon almond extract

¼ teaspoon coconut extract

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

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