Jamaican Curry Shrimp

The people of this island nation are serious about their food, whether it be their world renowned jerk or one of the magnificent seafood curries.  If you want to add a little spice to your life, try something Jamaican!  "Yeah Mon!!"

2 lbs fresh shrimp

3 Tbsp oil

2 onions, diced

1/4 scotch bonnet pepper, finely minced

2 cloves garlic, chopped

2 tablespoons curry powder

1 tomato, chopped

1/2 sweet bell chopped

1/4 teaspoon salt

black pepper

1 1/2 cups water

To peel shrimp, heat 1 quart water to boiling, pour over shrimp and peel.

Heat oil to med high in a large skillet

Add the curry powder and cook for two minutes.

Add the tomatoes, bell peppers, salt, pepper and other seasonings.

Add water

Bring to a boil then reduce to simmer 

Add shrimp.

Simmer (covered) for 10 minutes or until shrimp is cooked.

Serve with rice (or quinoa) and garnish with green onions

Cook's notes: The Scotch Bonnet pepper is one of the hottest peppers on Earth.  Handle it with extreme caution and until you are familiar you should use TINY quantities in your preparations.  I HIGHLY recommend that you wear surgical gloves to chop it - then wash the knives thoroughly before removing and discarding the gloves.   Under no circumstances do you want to touch your face, eyes or delicate regions.  You have been warned...

Italian Street Fair Stuffed Peppers

I went to an Italian Street Fair last weekend. It was a beautiful celebration of the Italian culture, particularly the food. My mouth watered as I passed a cart making Sausage and Peppers sandwiches, but I restrained myself - that is, I restrained myself until I could figure out a WLS version - then I attacked it with a relish!!






Italian Street Fair Stuffed Peppers

Nutrition Facts
Servings 4
Amount Per Serving
Calories 554
Total Fat 44.5g
Saturated Fat 19.5g
Trans Fat 0.1g
Cholesterol 102mg
Sodium 1026mg
Total Carbohydrates 11.7g
Dietary Fiber 2.8g
Sugars 6.1g
Protein 27.6g

8 oz Italian Sausage
8 Slices Provolone Cheese
1 Medium Sweet Onion
6 oz Portabella Mushrooms
2 Green Bell Peppers
2 Tbsp Butter
2 Tbsp Olive Oil
4 Tbsp Red Gravy (Marinara Sauce)
Salt and Pepper - to taste

Slice peppers in half lengthwise, from stem through the base - remove ribs and seeds.

Slice onions and mushrooms. Sweat over medium heat with butter, olive oil, minced garlic and a little salt and pepper until onions and mushroom are nice and caramelized. Approximately 25-30 minutes.

Preheat oven to 400F

Remove Italian Sausage from casings and add to the onion/mushroom mixture. Allow to cook 5-10 minutes

Line the inside of each pepper with a slice of provolone cheese.

Stir the sauce to the meat mixture.

Fill each pepper with meat mixture until they are nearly overflowing.

Top each pepper with another slice of provolone cheese.

Bake for 15-20 minutes until the pepper is withered and the cheese on top is golden brown.

Cook's Notes: Would you rather have a Philly Cheese Steak? Leave out the tomato sauce and substitute roast beef or steak for the Italian Sausage. The cheese can be either provolone or Cheez Whiz, depending on whether your religion takes you to Geno's or Pat's!

---dave---
The Bariatric Food Dude

Clafouti Margherita (Pizza Cobbler)

A while back I posted my adaptation of my Grandmother's Berry Cobbler recipe. During my research I found that what she called "cobbler" was really a clafoutis (pronounced "Kla-foo-TEE"), a rustic eggy pancake-like mixture from the Limousin region of France. I've found the recipe to be amazingly adaptable to all kinds of fruits and berries, so... while popping some of my neighbor's lovely sweet juicy cherry tomatoes into my mouth as a snack a thought struck me.. SURE! Why Not?!? A savory Cherry Tomato Clafoutis - no... the classic Italian Margherita PIZZA Clafoutis!!


Clafoutis Margherita

Nutrition Facts
Servings 6

Amount Per Serving
Calories 179
Total Fat 8.3g
Saturated Fat 4.0g
Cholesterol 108mg
Sodium 335mg
Total Carbohydrates 11.7
Dietary Fiber 1.6g
Sugars 2.3g
Protein 14.8g


3/4 cup rolled oats (old fashioned oatmeal)
3 large eggs
3/4 cup cottage cheese
1 teaspoon baking powder
1/4 cup milk
1 teaspoon buttermilk blend (optional)
salt and freshly ground black pepper to taste

1 1/2 to 2 cups fresh Cherry Tomatoes sliced in half
1/2 cup of Parmigiano Reggiano cheese
handful of fresh basil, chopped
1/2 cup fresh (wet pack) mozzarella (cubed)


Preheat oven to 350 degrees F.

In a blender or food processor, mix rolled oats, eggs, cottage cheese, baking powder, milk and optional buttermilk blend until liquefied. See Cook's Notes.
Allow to rest at least 5 minutes.


Liberally sprinkle the remaining ingredients into a greased cast iron skillet, 9" pie plate or 8 X 8 baking dish. Reserve 3 Tbsp Parmesan.
Pour batter mixture around other ingredients.
Sprinkle reserved Parmesan over the top.
Bake in the center of the oven for about 35 minutes, until visible batter becomes golden brown and crisp with puffy edges.

The clafouti can be served immediately or at room temperature, sliced into wedges or squares.

Cook's Notes: The buttermilk blend is a powdered buttermilk that offers a tiny bit of tang and a little "lift" to the batter. It is completely optional.
Of course if you want a different pizza experience there is nothing that says you can't chop up your favorite toppings and add them to the mix!

---dave---
The Bariatric Food Dude

Candy Crunch Mousse

Inspiration strikes from many corners. This is a WLS riff on the recipe from the inside of the Cool Whip lid.


Candy Crunch Mousse
Serves 6

2 1.4 oz packages Sugar Free Chocolate Instant Pudding Mix
2 cups cold non-fat milk
1 8oz tub Sugar Free low fat Whipped Topping, thawed
2 Oh Yeah! Vanilla Toffee Fudge Protein bars (or your favorite), chopped and divided
1 oz dark chocolate (optional garnish)

Whip pudding mixes and milk with whisk for 2 minutes.
Stir in 1/2 of the whipped topping.
Add all but 3 Tbsp chopped protein bar
Pour into individual serving containers
Top with remaining whipped topping and chopped candy pieces.

Optionally top with chocolate curls

Cook's Notes: I've only made this with cow's milk as I am not lactose intolerant. As I remember, one of the "substitute milks" doesn't play well with instant pudding - I think it is soy - so avoid that combination.

---dave---
The Bariatric Food Dude

Eggs 'n' Bacon Benedict

Traditional Eggs Benedict - Buttery, fatty Hollandaise sauce dripping over runny poached eggs, Canadian bacon and a thick crunchy Grilled English Muffin.. Delicious, though not exactly what I want for breakfast anymore on my WLS eating plan, but there is no reason I can't take advantage of nature's bounty and some of the luscious heirloom tomatoes available at this time of year for this fresh twist on Eggs Benedict.


Eggs 'n' Bacon Benedict

Nutrition Facts
Servings 2

Amount Per Serving
Calories 306
Total Fat 23.6g
Saturated Fat 6.3g
Trans Fat 0.0g
Cholesterol 195mg
Sodium 722mg
Total Carbohydrates 7.5g
Dietary Fiber 3.8g
Sugars 1.8g
Protein 17.4g


1 vine ripened heirloom tomato
1/2 avocado
2 slices of bacon
1/2 Lemon
3 tablespoon water
2 eggs
salt and freshly ground black pepper

Cook bacon until crisp, pat dry to remove excess grease and crumble
Slice tomato in 1/4 inch (or thicker) slices
Add half avocado, lemon juice, clove garlic, and water to food processor. Blend until smooth
Poach eggs


Top tomato slice with poached egg
Sprinkle with salt and pepper
Add avocado sauce
Sprinkle with bacon

---dave---
The Bariatric Food Dude

Pistachio Pudding Cake

My wife loves the Pistachio cake from the local Italian Deli and I can't just watch her enjoy it any more without wanting to indulge as well, so I came up with this WLS friendly version that has no sugar and no flour - and it's a SIMPLE 6 step process:

1. Preheat oven.
2. Get out blender/food processor
3. Blend cake batter.
4. Bake. Get on exercise bike and ride like crazy for 20 minutes, determined to avoid the distracting fragrance of cake baking in the kitchen.
6. Remove cake from oven and take an oh-so-necessary 15 minute protein dessert break!

The best part of about this cake, aside from being dead simple to make, is the nutrient content. In place of white flour, I used ground almonds, oat flour, and whey protein powder to make it high in protein. It's a truly magical combination of ingredients, as this cake batter yields a lovely texture even after heavy blending, and stays moist for days!


Pistachio Pudding Cake

Nutrition Facts

Makes 16 cupcakes, 1 9X13 cake, 1 bundt, 2 8X8 or 2 9" round layers

Amount Per Serving
Calories 227
Total Fat 16.3g
Saturated Fat 5.2g
Trans Fat 0.0g
Cholesterol 70mg
Sodium 347mg
Total Carbohydrates 12.4g
Dietary Fiber 2.6g
Sugars 2.3g
Protein 9.4g


1/2 cup regular salted butter, softened
4 large eggs, room temperature
2 teaspoons vanilla
4 Tablespoons half and half OR 4 Tablespoons lite coconut milk
2 Tablespoons water
2 cups almond flour, packed and leveled, OR 2 1/4 cups (about 8 oz) sliced almonds
1 cup oat flour, spooned into cup and shaken (or approx 1 1/4 cups old fashioned oats, finely ground)
1/2 cup vanilla whey protein powder
1 cup Splenda Granular
1/4 cup nonfat dry milk
2 cups non-fat milk (cow, soy, almond, etc...)
4 teaspoons baking powder
1 teaspoon salt
2 1oz packages Sugar Free Pistachio Pudding mix
1/4 cup chopped pistachios (optional)
7 drops green food coloring (optional)

Preheat oven to 375 F.
Grease cake pans or 16 cupcake liners with vegetable oil cooking spray or melted butter.
Sift a little oat flour on the inside of the cake pan(s) to ensure that the cake comes out easily.

Add softened butter to blender/food processor in pieces and pulse a few times until creamy.
Add Splenda Granular, salt, eggs, and vanilla and pulse until creamy.
Add milk to blender and combine.
Add almond flour (or sliced almonds), oat flour, whey protein, sugar free pudding mix and baking powder.
Scrape down the sides to be sure everything is fully blended.
Add optional food coloring.
Process until batter is VERY SMOOTH.
Scrape batter into prepared cake pans.
Scatter chopped pistachios over the top of batter.
Insert cake pans into middle rack of oven, then turn oven down to 325 degrees.
Bake 25 to 30 minutes, depending on oven, until toothpick inserted into center comes out clean. (longer for bundt)
Remove pans from oven and place on a wire rack to cool.
Allow Cake(s) to cool for at least 5 minutes.
Cut around edges of cakes and invert to remove from pan to finish cooling.
Dust with powdered Splenda for garnish.

Cook's Notes: I pick up whatever oat flour is available from the grocery store (usually Bob's Red Mill brand). Alternatively, if you have a Ninja, Vitamix, Blentec or other high power blender, you can make your own oat flour from old fashioned oats - or do small batches in your spice grinder!
Any vanilla whey protein powder low in carbohydrates should work well in this recipe.
Since this cake has no sugar to act as a preservative, any leftovers should be refrigerated - not that I expect there will BE any leftovers!


Special Note: My resolve to make this cake was so strong, since none of my local groceries carry the sugar free pistachio pudding, I ordered an entire CASE from Amazon so I could work out this recipe! It was SO WORTH IT!!

Nods to Lauren at Healthy Indulgences for the basic cake recipe, even though I can't abide her choice of sweeteners, she does amazing work.

---dave---
The Bariatric Food Dude

Spiced Parmesan Peanuts

There are a couple of things I believe in firmly. One is that peanuts taste great no matter what you put on them. The other is that everything tastes better with Parmesan cheese on it. Therefore, this recipe is sure to be a winner. Make sure you are cleared to eat nuts before you snack out on this tasty treat. 

Spiced Parmesan Peanuts

Nutrition Facts
Servings 8

Amount Per Serving
Calories 227
Total Fat 20.0g
Saturated Fat 3.0g
Cholesterol 1mg
Sodium 26mg
Total Carbohydrates 5.9g
Dietary Fiber 3.1g
Sugars 1.5g
Protein 9.9g


2 cups dry roasted salted peanuts
1 Tbs neutral vegetable oil
2 Tbs finely grated Parmesan cheese
1/2 tsp garlic powder (optional)

Preheat oven to 350 F.
Toss the peanuts with the oil and transfer to a large shallow baking pan.
Bake until warmed through, about 5 minutes.
Remove from the oven and immediately sprinkle with the Parmesan and optional other seasonings, stirring to coat the peanuts thoroughly.
Cool before serving.

Makes 2 cups

Cook's Notes: I buy the cheap nuts at the warehouse store and use this method to turn them into rock star snacks.
Garlic powder is just the beginning of and-on options. Try chili powder, or taco seasoning, or ranch dressing powder mix, etc...
I mix my Parmesan with the additional spices and run then through my spice (coffee) grinder to get it really fine. Note I DO NOT use this same grinder for coffee! YUCK!!

---dave---
The Bariatric Food Dude

50 Shakes of Great

Even though I'm several years out from my RNY surgery, I still have at least one protein shake every day.  I usually start my morning with a highly personalized, vitamin enhanced iced decaf mocha latte - but man cannot live by lattes alone, so here are 50 shakes compiled from an ongoing experiment.

Not all of these will strike your fancy, but they are great way to see how versatile your protein shakes can be, and an excellent launchpad for your personalized variations.

The instructions are almost all the same except where noted.  Combine the ingredients in a blender/food processor and whiz till you get the desired consistency. 

BLUEBERRY

½  cup frozen blueberries (no sugar added!)
4 oz totally flat diet 7 up
1 tablespoon dry Vanilla Pudding mix
1 tablespoon ½ and ½  
6 ice cubes
1 scoop Vanilla Protein powder

WHITE CHOCOLATE CARAMEL

1 scoop Caramel Latte Protein
1 cup Almond Silk 
3 ice cubes
1 tablespoon SF White Chocolate pudding mix

PEANUT BUTTER & BUTTERSCOTCH

1 Scoop Peanut Butter Protein powder
1 cup Almond Silk
3 Ice cubes
1 tablespoon SF Butterscotch pudding mix

FRUIT & CHEESECAKE

1 scoop Vanilla Protein
¾  cup mixed fresh berries ( strawberries, raspberries and blackberries) 
1 tablespoon  SF cheese cake pudding mix
1 cup almond milk
3 ice cubes

PEACH & BANANA

8 oz water
½ frozen banana
small peach, pitted but with skin left on
1 scoop mango-peach protein powder

PEACH ICE CREAM

1 scoop Vanilla Protein powder 
4 oz  water
1 individual container  no sugar added diced peaches (sold by Del monte in packs  4)
¼  teaspoon vanilla extract
½ sleeve peach flavored drink mix
4 ice cubes

CITRUS & BERRY

6 oz (½  can) flat Fresca soda
¼  cup  mixed berries ( from a frozen mix) no sugar added
1 Scoop Pure nonflavored Protein
** put the PURE into the water about 5 minutes before you make the shake so it can melt into the water
5 ice cubes

CRANBERRY VANILLA

5 oz  water
1 scoop Vanilla Protein powder
1 teaspoon vanilla extract
1 Splenda pack
2 oz  diet (Splenda sweetened) cranberry juice
1 teaspoon  strawberry sf jello dry mix

CHERRY SLUSH MILKSHAKE

½ cup  frozen cherries ( no sugar added )
6 oz  water and 3 Splenda packets
6 ice cubes
1 teaspoon  vanilla
1 tablespoon  SF Vanilla Pudding mix
1 scoop  Vanilla Protein mix
1 tablespoon  half'n'half

WHITE CHOCOLATE PEANUT BUTTER

1 Scoop PEANUT BUTTER Protein Powder
1 cup  Almond Silk
½  cup  2% Milk
3 Ice cubes
1 Tablespoon White Chocolate SF Pudding

WARM CORN CHOWDER

1 ear  corn - cut the kernels off and press as much  the corn milk out into cup from the cob 
** came to about ½  cup  corn kernels and some corn milk liquid
 1 tablespoon  half'n'half 
3 oz  water 
bit  salt
1 scoop unflavored protein (I recommend BE PURE)

Heat in microwave (45 seconds each burst, stir & taste in between to prevent protein from overheating)

 
PEANUT BUTTER & JELLY

1 Scoop PEANUT BUTTER protein powder
1 tablespoon SF Vanilla Pudding mix
1 cup 2% milk
½ cup water
2 Ice cubes
¼ cup frozen organic blackberries

BLACKBERRY CINNAMON PIE

1 Scoop Cinnamon Latte Protein Powder 
(or Vanilla protein with 1 tsp decaf coffee crystals and a sprinkle of cinnamon)
1 tablespoon SF Vanilla Pudding mix
1 cup 2% milk
½  cup water
3 Ice cubes
¼  cup frozen organic blackberries

WATERMELON SLUSHY

1 cup  watermelon chunks (no seeds!)
½  cup  water
6 or 8 ice cubes
2 scoops  PURE unflavored protein
** put the PURE into the water about 5 minutes before you make the shake so it can melt into the water

PEANUT BUTTER, BERRIES & BANANAS

 1 Scoop PEANUT BUTTER Protein Powder
¼  cup frozen blackberries
¼  cup sliced banana
½  cup 2% Milk
½  cup Ice Cold Water
1 tablespoon SF Vanilla Pudding mix

BANANABERRY & CINNAMON

1 Scoop Cinnamon Latte Protein Powder
¼  Cup Frozen blackberries
¼  cup sliced banana
½  2% Milk
1 TABLESPOON SF Vanilla Pudding Mix

 
STRAWBERRY QWIK

6 oz water 
6 ice cubes 
1 teaspoon  vanilla extract
1 tablespoon  half'n'half 
1 scoop Vanilla Protein mix
1 strawberry milk mixer packet ( they look like crystal light packets) SF ONLY PLEASE


CREAMY LEMON

8 oz  water
6 ice cubes 
1 tablespoon  vanilla
3 table spoons  lemon juice ** try ½  a packet  crystal light lemonade if you do not have lemon juice
1 HEAPING tablespoon  SF Lemon Pudding mix
1 scoop  Vanilla Protein

Blend and then add 2 Splenda packs ** IF you are not using the crystal light!!

ZAGNUT CANDY BAR

4 oz SoDelicious unsweetened coconut milk
1 scoop peanut butter cookie protein powder
1 Tablespoon SF Butterscotch Pudding mix
4 drops LorAnn coconut flavoring
ice

HIBISCUS TEA

8 oz  hibiscus blossom tea ... 
**steep approx 8 small dried pieces  the flowers (bought at fruit market/ comes in clear bag/not expensive)
need to steep for at least 15 minutes ** I left mine for ½  hour ... 
the longer they steep - the stronger - but not bitter the tea gets
6 ice cubes 
1 scoop Vanilla Protein mix
2 packets  Splenda

CARAMEL LATTE

10 oz  cold coffee 
2 tablespoons  half'n'half 
1 scoop  Vanilla Protein mix
6 ice cubes
tablespoon  vanilla 
3 packets  Splenda ( I like SWEET)
and a glug  DaVinci caramel sauce ** not syrup - this is the thicker sauce /comes in a JUG 
** my guess a glug would be 2 tablespoons!

BERRY COCONUT

1 scoop Vanilla Protein
4 to 6 oz unsweetened coconut milk
1 Tablespoon flax oil
¾  cup frozen mix  organic blackberries, raspberries and blueberries

APPLE TART

¼  cup unsweetened almond milk
1 scoop Cinnamon Apple Tart Inspire Protein Powder
1 Tablespoon SF Lemon Puddingmix
Crushed ice 

CRAZY FRUIT

4 oz  flat cherry flavored seltzer water 
½  cup watermelon 
1 tablespoon lemon pudding sf dry mix
2 ice cubes
1 scoop Vanilla Protein powder
1 no sugar added Edy's fruit bar (1.5 oz bar) **strawberry /kiwi flavor



CINNABON

Almond milk
1 scoop Cinnamon Swirl Protein
Some Penzey's Vietnamese Cinnamon (I LOVE Cinnamon)
SF Vanilla syrup (DaVinci)
SF Praline syrup (DaVinci)
Butter extract/flavoring
Amazo-mix (or SF Vanilla Pudding mix)

PEANUT BUTTER SHAKE

4 oz water
1 scoop Vanilla Protein powder
2 tablespoons Greek yogurt
1 tablespoon peanut butter 
1 tablespoon half'n'half  ** you maybe can not add this 
(or add almond milk ... but remember that almond milk has a slightly sweet taste too!)
3 ice cubes ( could have used 4!)

CHOCOLATE PEANUT BUTTER

1/3 cup Almond Milk
1 scoop Inspire Peanut Butter Cookie
½  scoop Pure Protein Powder
1 Tablespoon instant SF Chocolate Fudge Pudding
5 almonds
Crushed Ice 

INSIDE THE BIG APPLE

1 apple (used a GALA) diced up very fine in my small food chopper
¼  teaspoon  cinnamon 
2 tablespoons  half'n'half  ( almond milk would work great here)
4 oz  water
5 ice cubes
1 scoop  Vanilla Protein powder 
1 teaspoon  vanilla !

CHOCOLATE ALMOND

1 scoop chocolate protein
8oz liquid (I use half water, half Silk unsweetened Almond milk)
½  tsp almond extract



ORANGE CREAMCICLE

1 scoop  Vanilla Protein
½  cup almond milk
½  water
1 Tablespoon SF cheesecake pudding mix
1 Edy's tangerine fruit bar 
½  tube  orange Crystal Light
used also about ½  cup  crushed ice

CARAMEL VANILLA

6 oz  water 
1 scoop Vanilla Protein shake
1 teaspoon  vanilla 
7 ice cubes
½ teaspoon vanilla extract
1 tablespoon DaVinci caramel sauce

SUMMER NECTARINE

4 oz water **used less water so that the fruit could stand out more
2 ice cubes ** same reason as I used less water!
2 tablespoons half'n'half  **almond milk or silk would work here too! 
1 small nectarine - sliced into chunks
1 scoop Vanilla Protein mix 
blend well so that the nectarine is totally "mixed" into the shake

MARGARITAVILLE

6 oz  water 
NO TEQUILA (sorry! this version is a virgin slurpy shake!)
6 ice cubes
1 oz lime juice
1 pack ZILCH (sf- non alcoholic margarita mix) or Margarita Crystal Light
2 scoops  PURE unflavored protein powder
**let the Pure melt into the water for about 2 minutes before you blend the shake!
2 packets  Splenda

STRAWBERRY SHORTCAKE

1 scoop strawberry protein
1 tablespoon SF Vanilla Pudding
4oz water
4 oz unsweetened Almond Milk
5 ice cubes

CARAMEL VANILLA  Take 2

8 oz unsweetened almond milk
1 and ½  scoops Vanilla Protein powder
2 tablespoons Walden Farms SF caramel dip
2 teaspoons SF butterscotch pudding mix
8-10 ice cubes

PEACH OATMEAL BANANA

4 oz jar peach oatmeal banana baby food
4 oz  water 
2 Splenda packs
½  teaspoon  banana extract **a teaspoon might have been better
6 ice cubes
1 scoop Vanilla Protein mix

COCONUT BANANA

4 oz  LITE coconut milk 
4 oz  water
4 ice cubes
1 tablespoon Vanilla Pudding mix
1 scoop Vanilla Protein powder 
1 teaspoon banana extract

ICED GREEN TEA

Large bottle /jar/container with a tight fitting lid
8 ice cubes ( took the ice cubes to work with me - and put them in the freezer section  the office fridge until I needed them ... )
10 oz  water ** I only used 10 oz  water because I wanted a deep flavor 
and a sleeve  crystal light ** I used green tea mix flavor 
1 scoop  Pure unflavored protein powder mix 

Shake it all up in the bottle/jar/container and then let it sit till the ice is slightly melted - shake again

BANANA PIE

4 oz  coconut milk (light)
1 tablespoon  Artista tfee flavor syrup (from BE shopping site)
½   a small ripe banana
½  teaspoon  banana extract flavoring 
4 oz  water
3 ice cubes
1 tablespoon  Vanilla Pudding mix (dry)
1 scoop  Vanilla Protein powder

MANGO GREEN TEA

6 oz  hot water to make the Mango green tea - make the tea FIRST - let it steep about 10-15 minutes
remove tea bags 
Then add a scoop  the PURE unflavored protein powder and mixed it in gently 
Let this sit for about 5 minutes and then stir a little more
¼ teaspoon coconut extract

Heat in microwave (45 seconds each burst, stir & taste in between to prevent protein from overheating)


LEMON TART

5 oz  water 
¼  teaspoon  lemon extract 
teaspoon  lemon juice
¼  teaspoon  cinnamon 
¼  teaspoon  paprika 
1 tablespoon  Vanilla Pudding powder 
5 ice cubes
2 Splenda packets

PISTACHIO PUDDING

2 oz lite coconut milk
4 oz  water
4 ice cubes
1 scoop Vanilla Protein powder 
1 tablespoon  pistachio sf pudding mix

WATERMELON S.L.O.W. SHAKE

1 and ½  cups  watermelon 
1 scoop Vanilla Protein powder
1 teaspoon vanilla extract
1 tablespoon half'n'half  **almond milk or lite coconut milk would work here too! 
4 ice cubes

-Blend until the ice and watermelon are thoroughly blended - then put in the fridge for an hour (at least) for the foam to dissipate
- When you check in the fridge - pour the non foamy liquid in the blender into a separate container(refrigerate) - then put the blender with the foamy stuff back into the fridge again **stir it first -don't just blend again!
( check in another hour) and pour the non foamy liquid into the other container .
**IT TASTES AMAZING IF YOU WAIT FOR THE FOAM TO GO DOWN AND THEN DRINK THE NON FOAMY LIQUID

CHERRY TART

¼  cup tart red pitted cherries
6 oz  water 
2 ice cubes
1 scoop Vanilla Protein powder 
¼  teaspoon banana extract
2 teaspoons  strawberry yogurt 
**if you have moo mixers (SF sleeve packs  flavoring to add to milk, add 1 strawberry pack instead  the yogurt) 

blend till the ice is crushed and the cherries are still visible as tiny pieces 
**any more blending doesn't do any good and simply adds foam

COCONUT TWIST

3 ice cubes
3 oz water
2 oz LITE coconut milk
¼ teaspoon coconut extract
1 Scoop Vanilla Protein mix
1 tablespoon Vanilla Pudding
½  teaspoon vanilla extract

BLUEBERRY COBBLER

¼  cup fresh or frozen blueberries **I used frozen !
1 tablespoon no seed blueberry jam ( no sugar added!)
1 scoop Vanilla Protein powder
1 tablespoon  half'n'half 
1 tablespoon  Vanilla Pudding mix
4 oz  water 
4 ice cubes

CINNAMON VANILLA

Vanilla Protein powder
½  cup  1% milk ( thinking about trying the almond milk) 
½  a container  vanilla yogurt 
¼  teaspoon  ground cinnamon 
½  cup  ice
 
THE LIME IN THE COCONUT

Tall 22 oz thin body shake made in a shaker bottle and left over night in the fridge 
**wanted a cold shake without froth!

6 oz  flat diet 7-UP
10 oz  water
2 oz  coconut milk ( lite)
½  cup  Lime juice ( used concentrate !) (MAY USE LEMON INSTEAD)
1 scoop  Vanilla Protein powder
1 tablespoon  Lemon SF Pudding mix ... didn't have lime and wanted to punch up the citrus taste!
1 packet  Splenda

**TAKE YOUR CONTAINER - SIMPLY ADD THE LIQUIDS FIRST - THEN THE POWDERS - PUT THE LID ON WHAT EVER CONTAINER YOU ARE USING - SHAKE SHAKE SHAKE THE DRINK UP - THEN STICK THE CONTAINER IN THE FRIDGE OVERNIGHT

APPLE PIE ALA MODE

4 OZ  LITE coconut milk 
1 rather large hunk  apple ** I used 1 whole small apple /regular red one
**no skin - sten in the micro (for about 2-3 minutes )then mash with fork or put in the food processor/then add to blender **at this point add 3 ice cubes to cool the mix down 
1 packet  Splenda
1 tablespoon  DaVinci caramel sauce 
1 light sprinkle  cinnamon ** not much is needed - be careful !
4 oz  water
½  teaspoon  vanilla extract
1 scoop Vanilla Protein powder

HINT of  MINT VANILLA SMOOTHIE

6 oz  water
2 oz  half'n'half (or LITE coconut milk)
1 scoop Vanilla Protein powder
1 teaspoon  vanilla extract
3 ice cubes
5 mint leaves - finely dice the mint leaves up before you add to the shake - 
take any hard pieces out **otherwise you will have little woody stem parts in your shake
1 tablespoon  Vanilla SF Pudding mix

Put this shake into the fridge for about an hour - it will thicken up and becomes more minty!