recipe notes - amazon simple storage servicesmoothies.pdf · recipe title metabolic cooking ©2011...
TRANSCRIPT
Recipe notes
RECIPE TITLE
Metabolic Cooking ©2011 Dave Ruel | Page 2Metabolic Cooking ©2011 Dave Ruel | Page 2
For those of you who need a quick snack on the go, the smoothie recipes should be your go-to-options. These are all filled with quality nutrients and will help support maximum fat burning in the body while also making sure to maximize your metabolic rate and provide a number of key nutrients needed for optimal functioning.
So many people often get into the habit of shunning all fruit from their fat loss diet because they think they are too high in sugar and will spike insulin levels but this really isn’t the case. Fruit is actually composed largely of fructose, which will not raise blood sugar levels. When you eat moderate amounts of fruit you can easily satisfy your craving for something sweet while maintaining your total calorie intake for fat loss.
In addition to that, fruit is loaded with fiber so a little will go a long way in terms of taking care of your hunger and keeping yourself feeling well.
Each of these smoothie recipes also has additional whey protein powder added in which is an excel-lent source of lean protein for those seeking fat loss. Meeting your protein requirements is essential to prevent lean muscle mass loss and for keeping your metabolism on high and protein powder is going to allow you to do this.
So rather than stopping off at the smoothie bar to pick up a smoothie next time you’re craving one, use any one of these recipes to prepare your own instead.
A WORD FROM THE METABOLIC KITCHEN
Note: these Metabolicious Smoothies were made using Iso-Smooth Protein Powder from Blue Star. It’s a high quality protein we use and recommend.
Iso-Smooth is available here: Iso-Smooth Protein Powder
RECIPE TITLE
Metabolic Cooking ©2011 Dave Ruel | Page 3Metabolic Cooking ©2011 Dave Ruel | Page 3
SMOOTHIES RECIPE INDEX
Click on recipe to navigate
1. Cinnamon Chai Latte Smoothie ................Page 42. Extreme Chocolate Smoothie...................Page 53. Neopolitan Smoothie ...............................Page 64. Thermoccino Smoothie ............................Page 8
5. Atomic Smoothie ......................................Page 96. Banana Split Smoothie ...........................Page 107. Blue Bomber Smoothie ..........................Page 118. Blue Velvet Smoothie .............................Page 129. Choco Mint Smoothie ............................Page 1310. Key Lime Smoothie .................................Page 14
11. Krazy Kiwi Smoothie ...............................Page 1512. Mochaccino Smoothie ...........................Page 1713. Orange Creamsicle Smoothie .................Page 1814. Peach Cream Smoothie ..........................Page 2015. Pina Colada Smoothie ............................Page 2116. Strawberry Vanilla Smoothie ..................Page 2217. Tropical Smoothie ..................................Page 23
18. Almond Joy Smoothie ............................Page 2419. Choco Nutty Smoothie ...........................Page 2520. PB&J Smoothie .......................................Page 2621. Tirami-Smooth .......................................Page 27
P FP C
P
P
CALORIES: 133
PROTEIN : 30gCARBS : 1g
FAT : 1g
DIRECTIONS
1. Blend and Enjoy!
CINNAMON CHAI LATTE SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• 1 cup cold cinnamon chai tea• Pinch of stevia• Pinch of cinnamon• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 4
P
CALORIES: 162
PROTEIN : 31gCARBS : 5g
FAT : 2g
DIRECTIONS
1. Blend and Enjoy!
EXTREME CHOCOLATE SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Chocolate Iso-Smooth Isolate Protein
• 1 teaspoon pure cocoa powder• Pinch of stevia• 1 cup water• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 5
P
CALORIES: 235
PROTEIN : 43gCARBS : 9g
FAT : 3g
DIRECTIONS
1. Blend and Enjoy!
THE NAPOLITAN SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• 3 big frozen strawberries• 1 teaspoon pure cocoa powder• 1 teaspoon flaxseed meal• Pinch of stevia• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 6
THE NAPOLITAN SMOOTHIEPage 6
Metabolic Cooking ©2011 Dave Ruel | Page 7
BLUE BOMBER SMOOTHIEPage 11
P
CALORIES: 169
PROTEIN : 35gCARBS : 3g
FAT : 1g
DIRECTIONS
1. Blend and Enjoy!
THE THERMOCCINO
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• 1 shot of espresso• ¼ cup of greek yogurt• Pinch of stevia• Pinch of cinnamon• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 8
P C
CALORIES: 309
PROTEIN : 28gCARBS : 47g
FAT : 1g
DIRECTIONS
1. Blend and Enjoy!
ATOMIC SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• ½ scoop Vanilla Iso-Smooth Isolate Protein
• ½ cup greek yogurt• ½ cup water• 1 banana• 1 kiwi• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 9
P C
CALORIES: 358
PROTEIN : 31gCARBS : 54g
FAT : 2g
DIRECTIONS
1. Blend and Enjoy!
BANANA SPLIT SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• 1.5 cup water• 1 frozen banana• ½ cup frozen pineapple chunks• 5 frozen strawberries• 1 teaspoon pure cocoa powder
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 10
P C
CALORIES: 281
PROTEIN : 42gCARBS : 26g
FAT : 1g
DIRECTIONS
1. Blend and Enjoy!
BLUE BOMBER SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• ½ cup greek yogurt• 1 cup frozen blueberries• Pinch of stevia• 1 cup water• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 11
P C
CALORIES: 291
PROTEIN : 44gCARBS : 22g
FAT : 3g
DIRECTIONS
1. Blend and Enjoy!
BLUE VELVET SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Chocolate Iso-Smooth Isolate Protein
• ½ cup greek yogurt• ½ cup blueberries• 1 teaspoon pure cocoa powder• 1 tablespoon flaxseed meal• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 12
P C
CALORIES: 202
PROTEIN : 35gCARBS : 11g
FAT : 2g
DIRECTIONS
1. Blend and Enjoy!
CHOCO-MINT SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Chocolate Iso-Smooth Isolate Protein
• 1 teaspoon pure cocoa powder• 1 teaspoon mint extracts• Pinch of stevia• ½ cup skim milk• 1 cup water• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 13
P C
CALORIES: 302
PROTEIN : 44gCARBS : 27g
FAT : 2g
DIRECTIONS
1. Blend and Enjoy!
KEY LIME SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• ½ cup lime juice• ½ cup low fat cottage cheese• 1 banana• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 14
P C
CALORIES: 262
PROTEIN : 46gCARBS : 15g
FAT : 2g
DIRECTIONS
1. Blend and Enjoy!
KRAZY KIWI SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• ½ cup low fat cottage cheese• 1 medium peeled kiwi fruit• 1 cup water• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 15
KRAZY KIWI SMOOTHIEPage 15
Metabolic Cooking ©2011 Dave Ruel | Page 16
TROPICAL SMOOTHIEPage 23
P C
CALORIES: 206
PROTEIN : 36gCARBS : 11g
FAT : 2g
DIRECTIONS
1. Blend and Enjoy!
MOCHACCINO SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Chocolate Iso-Smooth Isolate Protein
• 1 teaspoon pure cocoa powder• Pinch of stevia• ½ cup brewed coffee• ½ cup skim milk• Ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 17
P C
CALORIES: 233
PROTEIN : 41gCARBS : 15g
FAT : 1g
DIRECTIONS
1. Blend and Enjoy!
ORANGE CREAMSICLE SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• ½ cup Greek yogurt• 1 frozen orange• 1 cup water
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 18
PEACH CREAM SMOOTHIE Page 20
Metabolic Cooking ©2011 Dave Ruel | Page 19
ORANGE CREAMSICLE SMOOTHIE Page 19
P C
CALORIES: 221
PROTEIN : 42gCARBS : 21g
FAT : 1g
DIRECTIONS
1. Blend and Enjoy!
PEACH CREAM SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• ½ cup greek yogurt• 1 cup water• 1 cup frozen peach chunks
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 20
P C
CALORIES: 209
PROTEIN : 35gCARBS : 15g
FAT : 1g
DIRECTIONS
1. Blend and Enjoy!
PINA COLADA SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• ½ cup frozen pineapple chunks• 1 teaspoon coconut extract• ½ cup skim milk• ½ cup water• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 21
P C
CALORIES: 261
PROTEIN : 38gCARBS : 25g
FAT : 1g
DIRECTIONS
1. Blend and Enjoy!
STRAWBERRY VANILLA SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• 10 big frozen strawberries• 1 cup skim milk• 1 cup water
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 22
P C
CALORIES: 325
PROTEIN : 31gCARBS : 48g
FAT : 1g
DIRECTIONS
1. Blend and Enjoy!
TROPICAL SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• ½ cup frozen pineapple chunks• 1 frozen banana• ½ cup frozen mango• 1 teaspoon coconut extract• 1 cup water• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 23
P F
CALORIES: 223
PROTEIN : 33gCARBS : 7g
FAT : 7g
DIRECTIONS
1. Blend and Enjoy!
ALMOND JOY SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• 1 teaspoon almond butter• ½ cup almond milk• Dash of cinnamon• 1 cup water
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 24
P F
CALORIES: 300
PROTEIN : 34gCARBS : 5g
FAT : 16g
DIRECTIONS
1. Blend and Enjoy!
CHOCO-NUTTY SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Chocolate Iso-Smooth Isolate Protein
• 1 cup water• 1 teaspoon of natural peanut
butter• 1 tablespoon slivered almonds• 1 tablespoon hazelnut meal• 1 tablespoon of your favourite
flavour of instant coffee granules
• 5 ice cubes- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 25
P F
CALORIES: 237
PROTEIN : 39gCARBS : 9g
FAT : 5g
DIRECTIONS
1. Blend and Enjoy!
PB & J SMOOTHIE
INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Iso-Smooth Isolate Protein
• 1/3 cup Greek yogurt• ½ cup water• 1 teaspoon natural peanut
butter• 5 frozen strawberries• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 26
P F
CALORIES: 267
PROTEIN : 46gCARBS : 5g
FAT : 7g
DIRECTIONS
1. Blend and Enjoy!
TIRAMI-SMOOTH
INGREDIENTS
RECIPE MAKES 1 SERVING 1 SERVING
• 1 scoop Chocolate Iso-Smooth Isolate Protein
• ½ cup low fat cottage cheese• 1.5 tablespoons slivered almonds• ½ teaspoon finely ground coffee• Pinch of stevia• 1 cup water• 5 ice cubes
- Per Serving -
Back to recipe index
Metabolic Cooking ©2011 Dave Ruel | Page 27