Read Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! Online
Authors: Ian K. Smith M.D.
Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (33 page)
• CRAZY BANANA KIWI •
TOTAL TIME: 5 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
1 medium banana, peeled and cut into slices
1 cup low-fat yogurt
1 kiwifruit, peeled and sliced
1 teaspoon sugar or honey (optional)
8 ice cubes
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• THE BLUEBERRY ENERGIZER •
TOTAL TIME: 5 MINUTES
SERVINGS: 1
UNDER 200 CALORIES
1 cup fresh or frozen blueberries
3 tablespoons fat-free vanilla yogurt
2
/
3
cup low-fat milk or unsweetened soy milk
1 tablespoon flaxseed oil
6 ice cubes
Combine all ingredients in a blender and purée until smooth and creamy.
• THE HEARTY BANANA •
TOTAL TIME: 5 MINUTES
SERVINGS: 1
UNDER 200 CALORIES
½ small, very ripe banana
½ cup fat-free plain yogurt
2 tablespoons unsalted peanut butter
1
/
3
cup fat-free milk
1 teaspoon honey
6 ice cubes
Combine all ingredients in a blender and purée until smooth and creamy.
• THE BOSTON GREEN MONSTER •
TOTAL TIME: 10 MINUTES
SERVINGS: 3
UNDER 200 CALORIES
1 cup chopped kale
1 medium cucumber, peeled, seeded, and sliced
1 large green apple, peeled, cored, and sliced
1 teaspoon fresh grated ginger
1½ tablespoons fresh lemon juice
2 tablespoons sugar
10 ice cubes
Place all ingredients except the ice cubes in a blender and purée for 1 minute. Add the ice cubes and purée until smooth and creamy. This recipe makes multiple servings; drink only one at this time.
• BLUE CITRUS TWIST •
TOTAL TIME: 5 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
2 cups fresh or frozen blueberries
1 cup orange juice (not from concentrate)
½ cup fat-free vanilla yogurt
1 tablespoon flaxseed oil
8 ice cubes
Combine all ingredients in a blender and purée until smooth and creamy. This recipe makes multiple servings; drink only one at this time.
• CHEERFUL CHIPPER CHERRY •
TOTAL TIME: 5 MINUTES
SERVINGS: 4
UNDER 200 CALORIES
1 cup fresh or frozen cherries, pitted, stems removed
½ cup chopped kale
1 cup low-fat or fat-free milk or unsweetened soy milk
2 tablespoons freshly squeezed lemon juice
1½ cups water
1 teaspoon vanilla extract
1 tablespoon sugar
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• THE SWEET GEORGIA PEACH •
TOTAL TIME: 5 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
2 large peaches, pitted and sliced
2 cups fresh or frozen strawberries
4 tablespoons fat-free plain or vanilla yogurt
6 ice cubes
2 teaspoons honey (optional)
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• BERRY APPLE SMOOTHIE •
TOTAL TIME: 5 MINUTES
SERVINGS: 1
UNDER 200 CALORIES
1 medium apple, peeled, cored, and sliced
½ cup fresh or frozen blueberries
3 tablespoons fat-free vanilla yogurt
1
/
3
cup low-fat or fat-free milk or unsweetened soy milk
6 ice cubes
Combine all ingredients in a blender and purée until smooth and creamy.
• SWEET BEET DETOX •
TOTAL TIME: 5 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
1 medium uncooked beet, chopped (leave skin on)
1 cup fresh or frozen blueberries
1 cup water
½ cup fat-free milk
1 tablespoon honey
1 teaspoon flaxseed oil
10 ice cubes
Combine all ingredients in a powerful blender and purée until smooth and creamy. Thin with additional water or thicken with more ice, if desired. This recipe makes multiple servings; drink only one at this time.
• THE SUNSET •
TOTAL TIME: 5 MINUTES
SERVINGS: 1
UNDER 200 CALORIES
½ cup orange juice
¼ cup pineapple juice or ½ cup chopped pineapple
½ medium banana, chopped
3 ice cubes
Combine all ingredients in a blender and purée until smooth and creamy.
• BLACK AND BLUE SMOOTHIE •
TOTAL TIME: 5 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
½ cup low-fat or fat-free milk or unsweetened soy or almond milk
¾ cup low-fat plain or vanilla yogurt
1 small banana
1 cup frozen blueberries
1 cup frozen blackberries
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• AVOCADO SUPREME •
TOTAL TIME: 5 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
¼ cup sliced avocado
2 teaspoons lime juice
¾ cup sliced mango
1 teaspoon honey
1 teaspoon fresh mint
1½ cups crushed ice
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• THE BLUEBERRY SWIZZLE •
TOTAL TIME: 5 MINUTES
SERVINGS: 3
UNDER 200 CALORIES
2 cups fresh or frozen blueberries
6 ounces fat-free plain or vanilla yogurt
½ cup apple juice (not from concentrate)
1 medium ripe banana, peeled and sliced
2 teaspoons honey
8 ice cubes
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• FRUIT EXTRAVAGANZA •
TOTAL TIME: 5 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
1 large banana, peeled and sliced
1
/
3
cup fresh or frozen strawberries
¼ cup fresh or frozen blackberries
1
/
3
cup fresh or frozen blueberries
½ cup fat-free plain or vanilla yogurt
½ cup grape juice or pomegranate juice (not from concentrate)
¾ cup low-fat or fat-free milk or unsweetened soy or almond milk
½ cup crushed ice, if you use fresh fruit instead of frozen
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• THE CHIPPER •
TOTAL TIME: 5 MINUTES
SERVINGS: 1
UNDER 200 CALORIES
2 small oranges, peeled, chopped, and seeded
¼ cup pineapple orange juice
2 small scoops orange sherbet
2
/
3
cup crushed ice
Combine all ingredients in a blender and purée until smooth and creamy.
• THE ORANGE BANANA •
TOTAL TIME: 5 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
1 large banana, peeled and sliced
½ cup fat-free plain yogurt
1 cup orange juice
2 teaspoons honey
½ cup crushed ice
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• SWEET ANTIOXIDANT DELIGHT •
TOTAL TIME: 5 MINUTES
SERVINGS: 1
UNDER 200 CALORIES
2
/
3
cup lemonade or 1 tablespoon lemonade and ½ cup sparkling water, chilled
2
/
3
cup frozen strawberries
1 teaspoon honey
1
/
3
cup fat-free vanilla yogurt
Combine all ingredients in a blender and purée until smooth and creamy.
• BLUE MANGO MADNESS •
TOTAL TIME: 5 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
½ cup sliced mango
½ cup blueberries
½ cup fat-free plain or vanilla yogurt
1 small banana, peeled and sliced
¼ cup fat-free milk
½ teaspoon honey (optional)
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• BANANA OATMEAL BREAKFAST •
TOTAL TIME: 5 MINUTES
SERVINGS: 1
UNDER 200 CALORIES
1
/
3
cup fat-free plain or vanilla yogurt
1
/
3
cup cooked oatmeal
1
/
3
cup low-fat or fat-free milk or unsweetened soy or almond milk
¼ banana, peeled and sliced
½ teaspoon honey
½ cup crushed ice
Combine all ingredients in a blender and purée until smooth.
• THE SWEET KALICIOUS DETOX •
TOTAL TIME: 7 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
2 large kale leaves, stems removed
1 small apple, peeled, cored, and sliced
1 cup strawberries
½ cup blueberries
¾ cup frozen strawberries and blueberries
1 banana, peeled and sliced
½ cup low-fat or fat-free milk or unsweetened soy or almond milk
½ cup apple juice (not from concentrate)
½ cup orange juice (not from concentrate)
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• CARIBBEAN GREEN POWER •
TOTAL TIME: 7 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
1 cup chopped kale
1 cup spinach
½ medium Gala apple
1½ tablespoons fresh lemon juice
¾ cup water
1 teaspoon ground ginger
7 pieces frozen pineapple chunks
Dash of cayenne pepper
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• THE PLUM DELIGHT •
TOTAL TIME: 7 MINUTES
SERVINGS: 1
UNDER 200 CALORIES
2 very ripe plums, peeled and pitted
2
/
3
cup blueberries
2 tablespoons fat-free yogurt
2 teaspoons sugar
½ cup crushed ice
Combine all ingredients in a blender and purée until smooth.
• GOLDBUG’S PURPLE MASH •
TOTAL TIME: 7 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
½ cup fresh or frozen blueberries
½ cup frozen grapes
1 cup cherries, pitted, stems removed
¼ cup fat-free plain or vanilla yogurt
1 small banana, peeled and sliced
½ cup apple juice (not from concentrate)
½ tablespoon honey
½ cup crushed ice
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• THE MIGHTY GREEN POWER •
TOTAL TIME: 7 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
2 cups spinach
1 medium Gala apple, peeled, cored, and sliced
2 slices cucumber, ½ inch thick
1 small banana, peeled and sliced
5 frozen strawberries
4 chunks of pineapple, fresh or frozen
1 kiwifruit, peeled and cut into chunks
1 cup coconut water
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
• THE GREEN ENERGIZER •
TOTAL TIME: 7 MINUTES
SERVINGS: 2
UNDER 200 CALORIES
1½ cups kale
1 cup orange slices
1 small frozen banana
1 cup coconut water
1 cup green grapes, frozen
5 pineapple chunks
½ medium pear
¼ medium Granny Smith apple
1 pinch cayenne pepper
Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.
[CHAPTER 9]
SUPER SHRED Soups
This chapter contains simple, inexpensive recipes that can be made in 30 minutes or less in most cases. Feel free to substitute ingredients, but be mindful of the calorie counts. You can always subtract ingredients, as that will take away calories rather than add them. You can also make modifications based on medical conditions you might have, such as allergies or high blood pressure.