Notes:
Amount Per Serving

Calories: 203.6
Total Fat: 4.5 g
Cholesterol: 0.3 mg
Sodium: 27.3 mg
Total Carbs: 40.2 g
Dietary Fiber: 1.6 g
Protein: 2.9 g

Servings: 3-5

Ingredients:
5 Tbs. Low Fat Coconut milk
2 1/2 cups pineapple juice
1/2 cup vanilla lowfat yogurt
1/2 frozen banana (chunks)
1 1/2 cups frozen pineapple chunks
Lots of ice if wanted

Directions:
Pour all liquid ingredients into the blender. Add all frozen ingredients.
Blend at MIX setting for 30 seconds then blend at SMOOTH setting until smooth. While the machine is running, move the stir stick around counter-clockwise to aid mixing. Serve immediately. Each recipe serves 3-5.

Submitted by:
Dr Marc

Notes:
Awesome instant fix–I gave this out in little containers for presents and made myslef a double batch.  I love it!!

NOTE-Cardamom can be expensive (over $10….but worth it)

Servings: 48+

Ingredients:
1 cup non-fat dry milk powder
1 cup powdered non dairy creamer
1 cup sugar free VANILLA non dairy creamer
1 cup splenda
1 1/4 cup instant NON flavored instant tea
1 tsp ginger
1 1/2 tsp cinnamon
1/2 tsp ground cloves
3/4 tsp ground cardamom
1/2 tsp nutmeg
1/2 tsp all spice

Directions:
Put all ingredients in your food processor and blend into a fine powder.
***Place 1-2 heaping tsp in a cup of hot water and enjoy! You can even top this with some sugar free whip if you like!

Submitted by:
Tamie

Notes:

a delicious healthy fruit drink to keep your energy going and gives you the vitamins you need!

Servings: 1

Ingredients:
*180ml caribbean fruit juice
*60g of raspberries
*60g of strawberries

Directions:
pour the caribbean fruit juice into a large jug or blending machine then add the raspberries and the strawberries and give it a wizz for 30 seconds

Submitted by:
Dr Marc

Notes:
Dietitian’s tip: Espresso is a strong dark coffee that is often the basis for other drinks. This iced version includes brown sugar, milk and almond syrup. You can use any other flavored syrup, such as hazelnut, or you can omit the flavoring.

Servings: 4

Ingredients:
2 cups brewed decaffeinated espresso coffee, cooled
2 tablespoons golden brown sugar
1 1/2 cups fat-free milk
2 tablespoons sugar-free almond syrup
Ice cubes
1 cup fat-free whipped topping

1 teaspoon ground espresso beans

Directions:
In a pitcher, combine the espresso, brown sugar, milk and syrup. Stir to mix evenly. Refrigerate until cold.

Fill 4 glasses with ice cubes. Pour coffee over ice. Add 1/4 cup whipped topping to each drink and sprinkle with ground espresso beans.

Nutritional Analysis(per serving)Calories 91 Cholesterol 2 mg
Protein 3 g Sodium 61 mg
Carbohydrate 20 g Fiber 0 g
Total fat 0 g Potassium 177 mg
Saturated fat 0 g Calcium 92 mg
Monounsaturated fat 0 g

Submitted by:
Wildcat

Notes:
Hi ..i is a newby and spotted someones blog on google from this site and just wanted to reitterate the benefits of lemons…a freshly squeezed lemon in a glass of luke warm water in the morning is soooo beneficial for your health its not funny!…not only does it cleanse your liver and give you roughly 23 percent of your vit c for the day, the amount of energy in a lemon is soo great that a friend of mine ran an electric clock on one lemon for a week! (without pluggin in to the wall of course!)..so the amount of energy it gives your body is phenominal!..and along with a tsp of honey it aids immensly in weight loss attacking your fats like a sledgehammer….ive been doing it religiously for a whild now and my energy levels are up….i used to have a coffee straight up but the lemon juice is far better a boost and far better for you!..have it first thing in the morn with room temp or warm water so that your body does not have to work so hard to digest it.  Thanku for this site..look forwid to your blogs and meeting you all.  ani g  (soldier on)

Servings: once a day

Ingredients:
lemon water n honey

Directions:
as above

Submitted by:
ani

Notes:
Dietitian’s tip: Whip up this frothy cooler in minutes — it tastes like an old-fashioned Creamsicle. For best results, start with ice-cold soy milk and use freshly squeezed orange juice. Creamy, custard-like silken tofu adds extra body. For additional calcium, use calcium-fortified orange juice.

Servings: 4

Ingredients:
1 1/2 cups orange juice, chilled
1 cup light vanilla soy milk (soya milk), chilled
1/3 cup silken or soft tofu
1 tablespoon dark honey
1 teaspoon grated orange zest
1/2 teaspoon vanilla extract
5 ice cubes
4 peeled orange segments

Directions:
In a blender, combine the orange juice, soy milk, tofu, honey, orange zest, vanilla and ice cubes. Blend until smooth and frothy, about 30 seconds.

Pour into tall, chilled glasses and garnish each glass with an orange segment.

Nutritional Analysis(per serving)Calories 105 Cholesterol 0 mg
Protein 3 g Sodium 18 mg
Carbohydrate 20 g Fiber 1 g
Total fat 1 g Potassium 249 mg
Saturated fat < 1 g Calcium 109 mg
Monounsaturated fat < 1 g

Submitted by:
Wildcat

Notes:
Dietitian’s tip: The traditional mojito is created with a sweet syrup flavored with fresh lime juice and crushed fresh mint. This super-citrusy nonalcoholic version also includes orange and grapefruit juices.

Servings: 6

Ingredients:
Ingredients
1/2 cup dark honey
1/2 cup fresh lime juice
1/2 cup firmly packed fresh mint leaves
2 cups fresh grapefruit juice, chilled
2 cups fresh orange juice, chilled
2 teaspoons grated lime zest
1 lime, cut into 6 slices

Directions:
Directions
In a small saucepan, combine the honey and lime juice. Bring to a boil over medium heat. Add the mint leaves and remove from the heat. Steep the honey mixture for 5 minutes, then pass the mixture through a fine-mesh sieve placed over a bowl, pressing down lightly on the leaves with the back of a wooden spoon. Refrigerate the syrup until cold.

In a large pitcher, combine the mint syrup, grapefruit and orange juices, and lime zest. Stir until the syrup is dissolved.

Pour into tall, chilled glasses and garnish each glass with a lime slice.

Submitted by:
Wildcat

Notes:
Dietitian’s tip: Herbal tea isn’t made from tea leaves. Instead, herbs, flowers or spices are steeped in water. Most herbal teas are caffeine-free.

Servings: 6

Ingredients:
Ingredients
6 cups water
12 blackberry herbal tea bags
8 3-inch-long cinnamon sticks
1 tablespoon minced fresh ginger
1 cup unsweetened cranberry juice
Sugar substitute, to taste
Ice cubes, crushed

Directions:
Directions
In a large saucepan, heat water to just before boiling. Add tea bags, 2 of the cinnamon sticks and ginger. Remove from heat, cover and let steep for about 15 minutes.

Pass the mixture through a fine-mesh sieve, placed over a pitcher. Add the juice and sweetener to taste. Refrigerate until very cold.

To serve, fill 6 tall, chilled glasses with crushed ice. Pour the tea over the top of the ice and garnish with cinnamon sticks. Serve immediately.

Nutritional Analysis(per serving)Calories 30 Monounsaturated fat 0 g
Protein 0 g Cholesterol 0 mg
Carbohydrate 7 g Sodium 0 mg
Total fat 0 g Fiber 0 g
Saturated fat 0 g

Submitted by:
Wildcat

Notes:
This is a meal replacement or post workout shake. 

Servings: 1-2

Ingredients:
8 oz of Lite Vanilla 8th Continent Soy Milk (any brand will do)
1 frozen banana (makes shake thicker for a milk shake consistency)
1 Tbsp crunchy peanut butter (I use Adams, fat is still important in your diet)
1 tsp wheat bran fiber (makes the body work harder to digest)
1 serving of vanilla protein powder (or other flavor)
Ice

Directions:
Put milk, banana, pb, fiber and protein in blender and pulse until the frozen banana is chopped up. Then add as much ice for your desired consistency.
I have never tired of this shake even after 1 year of two shakes a day. Still love it!

Submitted by:
Patricia

Notes:
frozen berries and yogurt drink

Servings: 1-16 oz

Ingredients:
1 Cup Dannon Lite & Fit No Sugar No Fat Vanilla Yoguart - 80 calories / 14 carbs/0 fat/ 7 protien
1 Cup Frozen Berry Mix - 35 calories/0 fat/ 14 carbs/ 1 protien
1 Cup 1% Milk- 102 calories/3 fat/ 12 carbs/ 8 protien
1/4 Cup Equal ( or more to taste)-0 calories
Total Calories 217 for a 16 oz drink or can be cut in half for 2 - 8oz smoothies for 108 1/2 calories

Directions:
Add Milk and yogurt ,then add equal and frozen berries. Blend until smooth .

Submitted by:
Ann