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Drinks, Shakes, and Smoothies
Drinks to enjoy in all phases
Note: All drinks should be sugar free. Some of these use sugar substitutes or artificial sweeteners which could be harmful to your health. Read labels and avoid those you think might be harmful.
● Water ● Coffee, tea, and sodas (preferably decaf, but those containing caffeine should be limited to 16 oz per day) ● Chai tea ● Herbal teas (avoid any teas that promise to help you lose weight or have any other unrealistic health claim) ● Lemonade and limeade (make with sugar substitute of choice) ● Club sodas and seltzers ● Powdered cold drink mixes such as Crystal Light ● Powdered hot drink mixes such as apple cider flavored mix in packets
Drinks to enjoy that are actually foods
Milk (one percent low-fat or fat-free milk) Buttermilk (low fat or nonfat) Soy milk (4 grams or less of fat per serving, and sugar free) Tomato juice and mixed vegetable juices (such as V8)
Drinks to avoid in phase 1
All alcoholic drinks.
Drinks to avoid in all phases
Fruit juices All drinks, including sodas, that contain added sugars and other unhealthy fillers
Drinks to add in phase 2
Red wine (in moderation) Light beer (in moderation)
Red wine is preferred over beer.
About Water How much water should you drink? These are some various opinions:
● At least 8 (8-ounces) glasses a day ● Half of your body weight in ounces ● 50 to 75% of your body weight in ounces, depending on your level of activity ● You only need to drink water when you’re thirsty (this is Dr. Agatston's recommendation) ● Only water counts ● Other beverages also count ● Water content of food counts ● Water content of food does not count
Click here for the Controversies About Foods page, where you will find links with information on water consumption with the different views and opinions as to how much we need to consume and what foods and/or drinks count toward our water consumption
Teas and Fruit Drinks
Fresh Lemonade or Limeade
For every 8 oz. water, use about 1 tablespoon juice and sugar substitute to taste. Add ice, or you can make a hot drink also. Adjust amounts to your taste.
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Cider-Flavored Drink
Use sugar-free spiced cider apple-flavored drink in packets. Mix with water as directed. A refreshing hot drink, but most have aspartame.
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Green Tea Green tea contains several powerful antioxidants that reduce cholesterol and may even lower blood pressure. To make a day's supply:
Bring 20 oz water to a boil Drop in three decaffeinated green tea bags Cover, and steep for 10 minutes
Remove the tea bags, and refrigerate the tea. When cool, pour the tea into a container, add ice if you like, and sip throughout the day.
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Spiced Tea Yield: 1 quart (4 servings). Source: The New Family Cookbook for People with Diabetes.
I think this would be okay for Phase 1 because it only uses the orange peel for flavoring, not the juice of the orange.
1 cinnamon stick 2 whole cloves 1 long strip (4 inches) lemon peel 1 long strip (6 inches) orange peel Pinch of nutmeg 3 tea bags
In a large saucepan, combine 1 quart water and all the ingredients except the tea. Simmer for 5 to 10 minutes.
Add the tea bags. Let steep to desired strength.
Serve hot, or chill for iced tea. Remove the cinnamon stick, cloves, and peels before serving.
Hot Chocolate Recipes Enjoy these for breakfast, snack, or dessert. These are for all phases unless otherwise noted.
Hot Cocoa/Hot Chocolate
Most varieties of hot chocolate mixes contain sugar and hydrogenated oils/trans fats and are therefore not appropriate for a healthy diet. If you can’t find any without these ingredients, it would be best to make your own (see recipes below). However, you can find a few varieties made with sugar substitutes and without any hydrogenated oils. As always, read the labels.
Sugar Free Hot Cocoa Mix
1 cup nonfat powdered milk 3 tablespoons Dutch processed cocoa 2 to 3 tablespoons granular Splenda or about 1/4 cup granular Whey Low
Mix all ingredients, place in an airtight container, and shake vigorously to mix. To make hot chocolate, add 2 tablespoons to a mug and fill with hot water.
Hot Chocolate Two 8-ounce servings. From www.splenda.com.
2 cups 2 percent milk 1/3 cup Splenda granular (or 8 packets Splenda) 3 tablespoons cocoa powder (preferably Dutch processed)
Mix Splenda and cocoa in a small saucepan. Gradually add milk, whisking until blended.
Cook over medium-low heat until thoroughly heated, but do not boil. Serve immediately.
For mint flavored hot chocolate, try adding a drop of mint extract to the milk before simmering.
For mocha hot chocolate, add 2 teaspoons instant coffee to the milk mixture before simmering.
For a richer flavor, you could use about 1/2 cup half & half and 1 1/2 cups milk (do not use fat free half and half because it contains corn syrup).
For a cold chocolate drink, let it cool and pour over ice cubes.
For Mexican chocolate, add 1/8 teaspoon cinnamon.
Hershey's Favorite Hot Cocoa Four servings. Modified from recipe on the Hershey’s Cocoa can.
1/2 cup Splenda (or other sweetener equal to 1/2 cup sugar) 1/4 cup Hershey’s Cocoa Dash salt 1/3 cup hot water 4 cups low fat milk 3/4 to 1 teaspoon pure vanilla extract
Mix Splenda, cocoa, and salt in saucepan; stir in water. Cook and stir over medium heat until mixture boils; boil and stir 2 minutes. Stir in milk and heat. DO NOT BOIL. Remove from heat; add vanilla.
Ghirradelli Hot Chocolate One serving. Modified from recipe on the Ghiradelli Cocoa can.
1 cup low fat milk 1 1/2 tablespoons Ghiradelli Unsweetened Cocoa 1 to 2 tablespoons Splenda granular (not packets) to taste
Mix cocoa and Splenda and set aside. Pour milk into a small pan. Add cocoa mixture and stir. Heat, while stirring, until steaming.
Variations: Substitute a small amount of half & half for part of the milk; add a dash of cinnamon.
Hot Cocoa One serving.
2 tablespoons cocoa powder 1 tablespoon Whey Low Granular 2 tablespoons water 6 ounces of 1 percent or skim milk (can use low fat soy milk) 1/2 teaspoon vanilla 1/4 teaspoon almond extract (optional)
In a small saucepan, stir together the cocoa powder and the Whey Low. Add the water and stir well. Cook over medium heat until the mixture comes to a low boil. Stir in the milk, vanilla, and almond extract. Reduce the heat to low and stir until warmed through.
Try flavoring it with a little cinnamon for a change.
Hazelnut Hot Chocolate Four servings of 3/4 cup each.
4 envelopes (1 oz. each) instant hot cocoa mix (sugar free, no hydrogenated oil) 3 cups hot freshly brewed hazelnut flavored coffee
Pour cocoa mix into large heat-proof pitcher. Add coffee; stir until cocoa mix is completely dissolved. Pour into 4 large cups or mugs.
For a coffeehouse touch, stir each with a cinnamon stick.
Single Serving: 1 envelope hot cocoa mix, 3/4 cup hot freshly brewed coffee
Cold Variation: Prepare as directed; cool completely. Refrigerate until ready to serve. Serve over ice cubes in tall glasses.
Hazelnut-Flavored Hot ChocolateOne serving.
1 tablespoon cocoa powder 1 packet sugar substitute 1 tablespoon Da Vinci Gourmet Sugar Free Hazelnut syrup (or other brand) 3/4 cup water 1/4 cup half & half
Mix cocoa and sugar substitute in a saucepan. Add water and half & half. Heat until hot but not boiling.
Mexican Coffee One serving.
1 cup strongly-brewed decaf coffee (can make 1 cup using instant coffee) 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg (optional) 1 to 2 teaspoons Whey Low Gold (brown sugar substitute)
Add the cinnamon, nutmeg, and Whey Low Gold to the coffee.
Homemade Mocha From a local newspaper.
Coffee to make 4 cups One envelope of sugar free, trans fat free, hot chocolate mix Cream, half and half, or milk (optional)*
Place the envelope of hot chocolate mix in the bottom of the glass coffee carafe. Brew 4 cups of coffee into the mix in the carafe. When done, stir and add cream, half and half, or milk, if desired, in any amount to your taste.
Enjoy hot or cool or poured over ice.
You can also make a frozen, or icy, version: Brew coffee as above, only using half the amount of water. Chill in the refrigerator until cold, then add cream, half and half, or milk if desired, and put in blender with ice cubes and blend to desired consistency.
Shakes and Smoothies Phase is listed under recipe title
Revival Soy shakes (unsweetened or Splenda sweetened) are okay in Phase 1. One packet equals 1 cup of dairy if mixed with water, and if mixed with milk, the amount of milk used is counted toward dairy. These shakes should not be used as meal replacements—only as a snack or dessert.
See Low Carb Products for more information.
Following are some recipes for making your own shakes and smoothies.
Shakes and Smoothies Recipes
Lemon-Lime Slushy All Phases. From Reva Bowen.
2 1/2 cups ice cubes
Place all ingredients in a blender. Cover and blend on high until smooth, stopping to stir as needed. Serve immediately. Serves 3.
Fruit Smoothie Phase depends on fruit used. Berries okay for Phase 1, other fruits in Phases 2 and 3.
1 cup skim milk 1/2 cup frozen fruit (blueberries, strawberries, and peaches are good) Sugar substitute to taste Flavorings/extracts to taste (vanilla, almond, etc.)*
In a blender, blend until smooth.
Vary amounts of fruit and milk to your taste, to make it thinner, or thicker like ice cream.
*Can also use sugar-free syrups such as Torani or Da Vinci.
Yogurt-Berry Smoothie All phases.
8 ounces of nonfat, no-sugar-added yogurt (fruit-flavored, vanilla, or plain) 1/2 cup blueberries or strawberries 1/2 cup crushed ice 1 packet of sugar substitute (optional)
Blend until smooth and serve immediately.
Chocolate Mocha Milkshake All Phases. One serving. Recipe from Kathy Sill.
1/2 cup part-skim or low fat ricotta cheese 1/2 to 2/3 cup skim milk 2 teaspoons cocoa powder 3 packets Splenda 1/2 teaspoon caffeine-free instant coffee Splash of vanilla (1/4 to 1/2 teaspoon, to taste) Ice (as much as it takes to make a nice thick icy shake)
Put all ingredients in a blender, and blend until thoroughly mixed.
Note: Kathy said she makes this for dessert, and it eliminates any desire for ice cream. For variety she sometimes uses some sugar-free flavored syrup instead of the coffee.
Chocolate Shake Phase 2.
1 cup skim milk 1/4 cup part-skim ricotta cheese 2 teaspoons chocolate (or chocolate fudge) sugar-free pudding mix
Blend well, for one to two minutes, in a blender, then add some ice cubes, a little at a time, and blend until ice is crushed and of a good consistency, to make it “icy.”
The ricotta gives it richness. The pudding makes it thicker.
You could substitute low fat or nonfat cottage cheese for the ricotta.
Variations: Add 2 teaspoons peanut butter and/or 1/2 teaspoon vanilla, and top with some RediWhip.
Chocolate Banana SmoothiePhases 2 and 3. Makes about 2 cups.
2 cups frozen banana chunks 1/2 cup no-sugar-added chocolate soy milk 2 tablespoons sugar free maple syrup
Combine all ingredients in a blender and blend until smooth, adding a bit more soy milk if necessary.
Note: Can use banana that is not frozen if you add some ice cubes to the blender. Could also use chocolate milk that you’ve made with Splenda or other sweetener instead of the soy milk.
Soy Protein Berry Smoothie All phases.
2 tablespoons soy protein powder 1/2 cup frozen strawberries or blueberries 1 cup low fat plain or vanilla yogurt 1 cup soymilk
Mix ingredients in blender. Thin to taste with cold water.
This gives you two of your three daily servings of dairy.
Iced Coffee Smoothie
1 cup coffee, a bit on the strong side 1/4 to 1/2 cup low fat milk, or soy milk, or fat free half and half Sugar substitute to taste Spices to taste (cinnamon, nutmeg, allspice)
Blend in a blender until smooth.
Icy Mocha Cappuccino
2 cups ice 1/2 cup fat free half & half 1/2 cup water 1 to 2 teaspoons instant coffee, to taste 1 to 2 teaspoons cocoa 2 tablespoons sugar free vanilla syrup 2 packets Splenda (or other sugar substitute)
Combine all ingredients in a blender until blended, but icy.
Peanut Butter Shake All phases. Two servings.
2 tablespoons crunchy peanut butter (without added salt or sugar) 1/2 cup nonfat or part skim ricotta cheese 1/2 cup water Sugar substitute equivalent to 2 teaspoons sugar 1/2 teaspoon almond extract 1 cup ice cubes
Place all ingredients except ice in a blender and blend for 20 to 30 seconds, until smooth. Add the ice cubes and blend for 20 to 30 seconds more, until thick.
Oat-Strawberry Smoothie Phases 2 and 3.
1 1/4 cups strawberries, halved or quartered (depending on size) 1/2 cup fat-free plain yogurt 1/4 teaspoon sugar substitute 2 tablespoons nonfat dry milk 2 tablespoons chopped walnuts 1 1/2 tablespoons oat bran 1 tablespoon sugar-free pancake syrup 1/4 cup ice cubes
Combine the strawberries, yogurt, sugar substitute, dry milk, walnuts, oat bran, syrup, and ice cubes in a blender and blend until smooth and frothy.
Phase 3 Shake Using SlimFast Posted on forum by SUNSTAR: Here's my world famous Phase 3 shake which I ADORE!
1 can SlimFast Lots of ice 2 Sweet N Low packets (can use other sweeteners) Walden Farms chocolate syrup Da Vinci caramel syrup Coffee
Blend, using a blender, until smooth.
Note: SUNSTAR didn't specify flavor of SlimFast or amounts to use for ice, syrups, and coffee. This is Phase 3 because SlimFast contains sugar.
This page on-line January 9, 2005
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