Two slimming shakes from Liz Vaccariello book, The Digest Diet. The shakes are great for breakfast or an afternoon pick me up and are packed with FAT RELEASERS and are minimally sweet to keep you from getting hungry too soon. Go ahead, pick your favorite shake and stick with it for simplicity, or if you’re feeling adventurous, plan a different flavor combo for every day.
Fast Release Shake (Days 1–4)
Hands-on time:
10 minutes
Total time:
10 minutes • Makes: 1 shake
Fat Releasers:
Yogurt, coconut milk, fruit/fiber, healthy fats, honey
Master Recipe:
- 3⁄4 cup (6 ounces) nonfat yogurt
- 1⁄4 cup light coconut milk
- 3 tablespoonsnonfat milk powder
- FRUIT/FIBER HEALTHY FATS
- 2 teaspoons honey
- 1⁄2 teaspoon vanilla extract
- FLAVORINGS (optional)
- ice cubes combine all the ingredients
- in a blender and blend until nice and frothy.
A typical shake:
- 395 calories • 16g protein
- 18g fat (5g saturated)
- 9.5g fiber • 430mg calcium
- 40mg vitamin C
- 50g carbohydrate
- 210mg sodium
FRUIT/FIBER (choose 1)
- 1 banana
- 1 apple (peeled and cored) + 1 tablespoon flaxseed meal
- 8 strawberries (fresh or frozen) + 1 tablespoon flaxseed meal
- 4 ounces mixed frozen berries* (3⁄4 to 1 cup,depending on the berries’ size) + 1 tablespoon flaxseed meal
- 3⁄4 cup seedless red grapes* (10 large) + 1 tablespoon flaxseed meal. omit the honey.
- 1 tangerine or small orange* + 1 tablespoon flaxseed meal
HEALTHY FATS (choose 1)
- 1⁄2 avocado
- 1 tablespoon natural peanut butter
- 1 tablespoon raw or regular almond butter
- 1 tablespoon tahini
- 1 tablespoon sunflower seed butter
FLAVORINGs (choose none, 1, or both)
- 1 teaspoon unsweetened cocoa powder
- 1⁄4 teaspoon ground cinnamon
Fade Away Shake (Days 5–14)
Hands-on time:
10 minutes
Total Time:
10 minutes
Makes: 1 shake
Fat Releasers
Yogurt, coconut milk, fruit/fiber, healthy fats, honey
MASTER RECIPE
- 3⁄4 cup (6 ounces) nonfat yogurt
- 2 tablespoons light coconut milk
- 2 tablespoons water
- 3 tablespoons nonfat milk powder
HEALTHY FATS
- 2 teaspoons honey
- 1⁄2 teaspoon vanilla extract
- FLAVORINGS (optional)
- 4 ice cubes
- combine all the ingredients in a blender and blend until nice and frothy.
A typical shake:
- 320 calories • 15g protein
- 11g fat (2.5g saturated)
- 7g fiber • 425mg calcium
- 40mg vitamin C
- 45g carbohydrate
- 205mg sodium
FRUIT/FIBER (choose 1)
- 1 banana
- 1 apple (peeled and cored) + 1 tablespoon flaxseed meal
- 8 strawberries (fresh or frozen) + 1 tablespoon flaxseed meal
- 4 ounces mixed frozen berries* (3⁄4 to 1 cup,depending on the berries’ size) + 1 tablespoon flaxseed meal
- 3⁄4 cup seedless red grapes* (10 large) + 1 tablespoon flaxseed meal. Omit the honey.
- 1 tangerine or small orange* + 1 tablespoon flaxseed meal
HEALTHY FATS (choose 1)
- 1⁄4 avocado
- 1 teaspoon natural peanut butter
- 1 teaspoon raw or regular almond butter
- 1 teaspoon tahini
- 1 teaspoon sunflower seed butter
FLAVORINGs (choose none, 1, or both)
1 teaspoon unsweetened cocoa powder
1⁄4 teaspoon ground cinnamon
TASTY TIPS
In the grape version, you can first wash and dry individual grapes, then freeze them. add them to the blender frozen. If the berry mix includes blackberries, be prepared for their seeds (which are a good source of fiber). The tangerine/ orange version tastes like a creamsicle, but you have to cut the segments out from between the membranes or you get big pieces of skin in the shake.
