muscle building recipes

7/28/2019 Muscle Building Recipes

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Muscle Gaining Recipes

www.3StepMuscleBuilding

Fast Workouts for Shocking Muscle Growth

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Notice

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First published 2012

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For more information, contact info @ 3stepmusclebuilding.com


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Who doesnt like beef and pig? A lot of people love the taste of big juicy steak and bacon or ham. I

personally cant get enough of it sometimes. But I only allow myself these tasty morsels once in a while.

Here are some Steak and Pork Recipes:

Crockpot Garlic and Pepper Sirloin Strips

Ingredients:

1-2 Pounds Beef Sirloin that you need to cut into strips

1-2 tbs olive oil. (I prefer extra virgin)

-1/2 cup chopped onion

1 bouillon cube

1 tsp sea salt or regular salt

1 tsp soy sauce

1-2 tsp of garlic powder (I love garlic so I always put more)

- 1 can stewed tomatoes

1-2 tbs of almond flour

1-3 large green or red bell peppers chopped up

Cooking Directions:

Sprinkle the garlic over the sirloin strips and cook the strips over medium heat in the pan filled with olive

oil. Once nicely cooked, place them in the Crockpot. From there, dissolve the bouillon cube in hot water

and mix in the almond flour to thicken it up. Then pour this mixture into the Crockpot. Add in all other

ingredients such as tomatoes, peppers, soy sauce and salt. Cook this concoction for 2 hours. Not: add

the peppers in the last hour as they tend to get mushy if they are left in there for a long time.

BALSAMIC VINAIGRETTE MARINATED STEAK, GRILLED

Sirloin steak

cup balsamic vinegar

cup olive oil

1 tbs honey Dijon mustard or deli style mustard

1 tsp chopped basil

1 garlic clove crushed

1 tsp sea salt

1 tsp black pepper

Cooking Directions:

Take all the ingredients besides the steak and mix them together thoroughly. Pour this tasty marinade in

the bag with the steaks and leave in for a few hours. I prefer to do this over night to let all the flavors


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really sink into the steak. The next day, simply take out your marinated steaks; grill them until your

liking.

Sauted Lime Or Lemon Pork

Ingredients:

1-2 pounds pork tenderloin

- cup extra virgin olive oil

cup cup almond flour

Sea salt and black pepper

- cup white wine

- cup of capers soaked in brine

cup of lemon or lime juice

Cooking Directions:

Dust the pork tenderloin with sea salt and black pepper as well as the almond flour. Place the chops into

a skillet where you had olive oil nice and hot. Cook until each side is brown then take them out of the

skillet. From there add in the white wine, capers, and lemon or lime juice. Cook for 3-5 minutes then

poor over the pork chops.

ROAST GARLIC PORK

Boneless pork loin


4 tbs fresh rosemary

3 tbs fresh parsley

2 3 minced garlic cloves

cup white wine

cup chicken stock

Cooking Directions:

Preheat your oven to 450 degrees Fahrenheit. Mix the rosemary, parsley, garlic, salt and pepper

together in a small bowl then rub them on the pork. From there, pour the white wine and chicken stock

into a bowl and place the pork loin in pan. Pour only half of this mixture on to the pork loin roast. Let

that sit in the oven for around 15-20 minutes. Then lower the temperature to 350 degrees for around 45minutes to an hour and pour the rest of the mixture over the pork. Cook until done.

Soy Lemon Chicken

Ingredients:


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1 tbs extra virgin olive oil

1 garlic clove chopped

1 tsp chili powder

cup water

- cup lemon juice

2 pounds of chicken breasts

cup low sodium soy sauce

Cooking Directions:

Heat the olive oil in a pan on medium heat. Place your chicken breasts into the pan and cook

until they are golden brown on all side. Put the garlic powder, chili, water, lemon juice and soy

sauce in the same pan cooking on medium heat. Take the chicken and put it back into the pan

cooking for 20 minutes at medium to low temperature.

Herb Butter Chicken

Ingredients:

3-4 pounds of chicken breasts


1 whole lemon sliced

1 tbs chopped chives

2 tbs chopped dill

2 tbs chopped rosemary

1 tbs chopped cilantro

1 tbs chopped tarragon 1 stick of smart balance butter

Cooking Directions:

Let the butter sit at room temperature so it can get soft. Mix all the herbs in the butter. Preheat the

oven for 375 degrees Fahrenheit. Take the butter and rub it all over the chicken. Cook for around 15-20

minutes and then rub the rest of the butter on the chicken. Cook until done.

Ginger Cilantro Chicken

Ingredients:

4 chicken breasts. No bone

1 tbs sesame oil

1 whole lemon squeezed of all juice

1 tbs chopped ginger


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5 tbs chopped cilantro


Cooking Directions:

Mix all the spices and lemon juice together and gently brush over the chicken breasts. Let this mixture

soak into the chicken over the course of a few hours or overnight. From there, you can just grill the

chicken making sure not to dry them out or put them in a broiler at 375 degrees.

Low Carb Chili Chicken Strips

Ingredients:

1-2 pound chicken breast tenderloins

2-3 tbs chili powder

- cup parmesan cheese

Sea salt stick smart balance butter

3-4 cloves of chopped garlic

2-3 tbs chopped basil

Cooking Directions:

Melt the butter in the pan with basil and garlic over medium heat for 2-3 minutes. From there, add in

chili powder depending on how hot you like it and stir. Pour the mixture over the chicken strips. Preheat

the boiler to 375 degrees or you can use a frying pan. Cook until done.

Broccoli and Sirloin Strips

Ingredients:

1 pound sirloin strips

2 pounds of broccoli

Olive oil

Italian bread crumbs

Salt and pepper

Garlic powder

Cooking Directions:

Add a pinch of sea salt and black pepper to the sirloin strips. Take the skillet with olive oil and brown the

sirloin strips. Place to the side. From there, steam your fresh broccoli until they are nice and bright

green. Once they are, place them in your skillet with olive oil, bread crumbs and garlic powder. Cook


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until the breadcrumbs are sticking to the broccoli. Once they are, add back your sirloin strips for 3-5

minutes constantly stirring.

Gourmet Chicken Caesar Salad

Ingredients:

6 ounces chicken breasts

1 medium red capsicum, chopped into strips

1 clove garlic, crushed

4-6 medium field mushrooms, finely chopped

2 slices lean ham, chopped into 1cm x 2cm strips

4 cups lettuce, washed and chopped

2 sachets Tony Ferguson Salad Dressing - Caesar flavor

Cooking Directions:

In a medium frying pan, heat olive oil on medium heat. Add the chicken and fry until golden.Next, add capsicum, garlic, mushrooms and ham. Season and combine. Cook until mushrooms

turn gold and ham begins to crisp. Place the lettuce in a large bowl, add the dressing, season

and combine.

Roasted Garlic Eggplant

Ingredients:

1 large eggplant

3 tbs olive oil

1 garlic clove chopped Sea salt

3 tbs basil chopped

3 tbs parsley chopped

Cooking Directions:

Slice the eggplant into one inch thick round slices. Sprinkle salt on each slice. Preheat the oven

to 400 degrees. Pour one tablespoon of olive oil on a baking pan. Place eggplant slices on the

baking pan. Mix together the rest of the olive oil, the chopped up garlic pieces, the chopped up

basil, the chopped up parsley, and some black pepper. Spoon the mixture on to the top of the

eggplant slices. Bake the eggplant slices about 40 to 45 minutes until it is soft. Remove eggplantslices and serve.

Healthy Turkey Meatloaf

1-2 pounds grounded lean turkey meat

red bell pepper


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red green pepper

cup oats

2 whole eggs

3 carrots

2 tbs worcesterchire sauce

2 tbs sea salt

Directions:

Cut up all the ingredients and all them all into the mixture of ground turkey meat, Worcestershire

sauce, sea salt and whole eggs. Form into a loaf. Pre heat the oven to 350 degrees. Cook until golden

brown on the top. Should take between 30-40 minutes.

Chocolate Peanut Butter Milkshake

Ingredients:

1-2 tbs organic peanut butter

1-2 scoops chocolate protein powder

12 ounces of coconut milk

2 tbs cocoa powder

2 tbs splenda

Cooking Directions:

Place all the ingredients into a blender at the same time. Add ice cubes and blend on high until you get a

thick consistency. Serve chilled.

Wilted Spinach Salad

Ingredients:

1 large package of spinach leaves

6 slices cooked turkey bacon

3 hard boiled eggs

2 tbs olive oil (extra virgin)

2 tbs mustard

1 tbs lemon juice

Cooking Directions:

Place the spinach in a large salad bowl. Chop up the eggs into small pieces. Crumble the bacon into bits.

Put each in a small separate bowl by the salad. In a saucepan, heat the olive oil, lemon juice and

mustard until bubbling and warm. Pour the crumbled egg and the chopped up bacon over the spinach.


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Then, pour the heated salad dressing over the spinach and toss the salad, coating the leaves with the

dressing.

Low Carb Hot Chocolate

Ingredients:

Pure cocoa powder

Splenda

Coconut milk

Cooking Directions

Simply add 2 tbs of cocoa powder and 2 tbs of Splenda to your mug. Fill to the brim with water. Heat in

the microwave for 2 minutes or you can use boiling water. Add in coconut milk until you achieve the

thick consistency that you want. Enjoy.

SPICY STUFFED MUSHROOM CAPS

Ingredients:

12 large mushroom caps. No stems

1.2 cup low fat cream cheese

3 piece of cooked turkey bacon

2 tbs chopped chives

1 tbs horseradish

Cooking Directions:

Let cream cheese soften at room temperature. Crumble bacon into little bits. Mix bacon, chopped

chives, and horseradish into the cream cheese mixture. Spoon into the mushroom caps. Enjoy.

Low Carb Chocolate Fudge

Ingredients:

4 oz non fat cream cheese

tbs vanilla

2 tbs cocoa powder

2 tbs smart balance butter 3 tbs splenda

cup heavy cream

Cooking Directions:


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Melt the butter in a saucepan over medium heat. When the butter is liquid, add the vanilla, cream and

the cream cheese, stirring frequently until all are melted. Add the Splenda. Turn down the heat, and stir

in the chocolate powder. Stir all ingredients until thoroughly blended. Remove from heat and pour into

a small square pan that has been sprayed with non stick spray. Refrigerate until it sets for about four

hours. Cut into squares and serve.

My Special Salty Rub Grilled Chicken

1 Pound Chicken Breasts

4 tbs chili powder

4 tbs garlic

4 tbs onion powder

2 tbs sea salt

2 tbs black pepper

2 tsp dill

Simply mix all the ingredients together and rub on to a piece of thawed chicken breasts. Place on the

grill and serve. Simple, easy, and tasty.

Low Carb Pumpkin Spice Cake

Ingredients:

2 cups blanched almond flour

Half-can of pure pumpkin (7 or 8 ounces)

2 teaspoons baking powder

Pinch of salt 1/2 cup (1 stick) Smart Balance butter with omega-3, softened

4 whole eggs, omega-3 enriched preferred (or Egg Beaters)

1/3 cup water

1/2 cup Splenda

Several whoppin' big dashes of pumpkin pie spice blend (or cinnamon, ginger, nutmeg,

and allspice)

Pam or spray coconut oil

Cooking Directions:

Preheat oven to 350 degrees. Mix dry ingredients. Mix wet ingredients. Mix the two together. A

hand mixer works best here. Pour into a Pam or coconut oil-sprayed baking dish. Toss into the

oven for about 45 minutes or until an inserted toothpick comes out clean.


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Cream Cheese Frosting

Ingredients:

1 (4 ounce) package fat-free cream cheese, softened

1/4 cup (half stick) Smart Balance butter with omega-3, softened

1 cup Splenda Dash of vanilla extract

Cooking Directions:

Toss it all in a bowl and put your electric mixer to it. There ya go.

Chicken Sausage and Bean Stew

Ingredients:

6 ounces fully cooked Italian sausage cut up 2 dried zucchinis

1 chopped small onion

1 can red kidney beans

1 can diced tomatoes

8 oz tomato sauce

cup water

2 tbs oregano

2 cups baby spinach

Cooking Directions:

Spray a large skillet with Pam spray and put over high heat. Add your sausage, zucchini and

onion, stirring constantly for 5-6 minutes. Then add the beans, tomatoes, tomato sauce, and

spices and bring the mixture to a boil. Reduce the heat to low/medium and let simmer for 2

minutes. Add your spinach, remove the pan from the heat and wait till the spinach wilts. Serve.

Coconut Milk Chocolate Truffles

Ingredients:

1, 14 oz can coconut milk

2 tbs coconut oil

500 grams 65% coco solids

Cocoa powder

Cooking Directions:


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Pour the coconut oil and coconut milk into a saucepan stirring in medium heat. Let the mixture

come to a boil then remove from heat. Add the chocolate pieces to the mixture until it is

melted then transfer to a bowl. Let sit in the refrigerator for 2-3 hours until it thicken. Be aware

to stir casually the mixture throughout the time period. After time has elapsed, remove the

bowl and let it sit at room temperature until it reaches clay like consistency. Scoop the mixture

out one by one with a small spoon and roll into a ball. Feel free to dust cocoa powder orassorted nuts.

Curried Chicken Patties

Ingredients:

1 pound ground chicken breasts

cup plain yogurt

onion chopped

1 tbs bread crumbs

1 tbs curry powder teaspoon sea salt

tsp black pepper

Cooking Directions:

Simply combine the chicken, yogurt, onion, breadcrumbs, sea salt and curry powder into one

large bowl. Mix and separate into 4 patties. From here, you can either grill them or cook them

in a broiler at until the inside of the meat registers 165 degrees Fahrenheit.

Low Carb Lemon Glazed Orange Loaf

Ingredients:

2 cups almond flour

2 tsp orange grated zest

1 tsp baking powder

tsp baking soda

tsp sea salt

1 cup Splenda

cup orange juice

1/3 cup olive oil

2 large omega 3 eggs

2 tsp vanilla extract

cup Splenda

1 tsp grated lemon zest

2 tbs lemon juice


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Cooking Directions:

Preheat the oven at 350 degrees. For the batter, mix the flour, orange zest, baking powder,

baking soda and salt in a large bowl. Then mix together the 1 cup of Splenda, orange juice, oil,

eggs and vanilla in a bowl. Then combine both ingredients. Pour into a pan and bake until a

toothpick inserted into the loaf comes out clean. Bake for 40-45 minutes.

To make the glaze, mix together the cup of Splenda, lemon zest, and juice until smooth.

Spread the glaze over the cake and serve.

Chicken Meatloaf

Ingredients:

1 ground chicken breasts

2 chopped stalks of celery 2 whole eggs

1 cup breadcrumbs Italian style

2 tbs fresh chopped dill

tsp sea salt

tsp of black pepper

2 tsp honey Dijon mustard

Cooking Directions:

Preheat the oven to 350 degrees. Cook the celery and onion together in a separate pan for

about 2 minutes. Add the onion and celery mixture to a bowl. From there, add the chicken,

eggs, breadcrumbs, dill, salt, pepper and mustard and mix by hand. Feel free to add ketchup or

bar-b-que sauce to outside of the loaf before it is cooked. Bake for 60-75 minutes. Serve

Vegetable Stew

Ingredients:

2 tbs olive oil

1 large chopped onion

1 tbs peeled ginger

3 chopped garlic cloves

1 tbs curry powder

1 can diced tomatoes

1 can vegetable broth

1 eggplant peeled and cut into 1 inch slices

1 large zucchini peeled and cut into 1 inch slices

3 large carrots chopped


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tsp sea salt

tsp black pepper

1 can chickpeas, rinsed

Cooking Directions:

Heat oil in a non-stick skillet and cook the onion, ginger, and garlic for 3-5 minutes or until

softened. Then stir in the curry powder. Add the tomatoes and broth then bring the entire

mixture to a simmer. From there, add the eggplant, zucchini, carrots, salt and pepper and let

simmer for around 15-20 minutes. Stir occasionally. Stir in the chick peas after 15-20 minutes

and let simmer for 5-8 minutes. Serve.

Pork Teriyaki

Ingredients:

1 pound of pork tenderloin cup soy sauce

2 chopped garlic cloves

1 tbs rice wine vinegar

1tbs light brown sugar

1 tbs corn starch

Cooking Directions:

In a skillet, cook the pork until its brown on all sides. Then move it to a crock pot. Add the soy

sauce, garlic, rice wine vinegar, brown sugar, and corn starch into the crock pot. Cook until the

pork is tender. Go for 6-8 hours low and slow. Serve

Shrimp Spinach Salad

Ingredients:

Cooked shrimp (10)

3 cups fresh spinach

1 large hardboiled egg

Fresh red peppers

Fresh green peppers

3 large mushrooms


2 tbs balsamic vinegar

Garlic powder

Sea salt

Black pepper


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Sesame seeds

Cut up all the fresh vegetables. Place into one big bowl and mix together. Add spices with the

shrimp and enjoy.

Crockpot Salsa Chicken

Ingredients:

8 ounces chicken breasts

1 can of salsa

1 can of chicken broth

1 can cream mushroom soup

Cooking Directions:

Place the chicken breasts at the bottom of the crock pot. Add your salsa, cream mushroom

soup, and chicken broth. Set the Crockpot on low for 4-5 hours. Once time is up, shred the

chicken and cook for another 30 minutes. Once finished, feel free to add any toppings you like

such as low fat cheddar cheese, non fat sour cream, avocado, or guacamole.

Low Carb Mamas Meatballs

Ingredients:

1 lb beef (lean)

1lb pork (lean)

large onion

cup parmesan cheese

3 eggs

3 cloves garlic

Extra Virgin Olive Oil

Sea salt

Cooking Directions:

First you need to heat the oven to 375 degrees F. From there, cook the onions in a skillet for 4-5

minutes until they are golden brown. Then transfer the onions to a bowl and toss in the beef,

pork, eggs, garlic, salt, cheese, and olive oil. Scoop out and make any size meatballs youd like.

The larger the size, the longer they will need to cook for in the oven. Bake until they are golden

brown on the outside and cooked all the way through.

Pumpkin Pie


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Ingredients:

15 ounce can of pumpkin

cup Splenda

1/3 cup egg beaters

1/3 cup apple sauce 3 tsp vanilla extract

9 inch whole wheat pie shell

Pumpkin pie spice

Cinnamon

Cooking Directions:

Beat the eggs first in medium bowl. Once done, add in all ingredients. Continue to stir until

everything is nice and mixed together. Add as much cinnamon and pumpkin spice as you like.

Pour into the wheat crust pie shell and bake at 375 degrees for 45 minutes. Make sure to checkthe pie is cooked by using a toothpick in the center.

Moroccan Style Pork Chops

Ingredients:

1lb of your favorite pork chops


1 tsp of ground cumin

1 tsp ground coriander

3/4 tsp sea salt 1/8 tsp ground cinnamon

1/8 tsp ground red pepper

Cooking Directions:

Mix together the extra virgin olive oil, coriander, cumin, sea salt, cinnamon and red pepper. Brush the

mixture on both sides of the pork chops. I like to make sure both sides are nice and coated with a lot of

spice. Cook on the grill all the way through and enjoy.

Low Carb Taco Soup

Ingredients:

1lb 93% Lean ground beef

1/2 cup onion, chopped

2 cloves garlic, minced

1 tbs cumin


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1 tsp chili powder

2-10 ounce cans of tomatoes, un-drained (tomatoes with green chilies)

2 cans beef broth

1/4 cup heavy cream

8 oz low fat cream cheese

Sea salt

Cooking Directions:

First brown the beef. Add spices and cook for 5 minutes then add tomatoes, broth and cream. Bring to a

rolling boil and gradually add the low fat cream cheese, stirring until completely melted and smooth.

Season with salt to taste.

Low Carb Beef Stroganoff

Ingredients:

Ground beef 1lb. 93% Lean

Mushrooms 2 cups

Cauliflower, frozen, cooked, 2 cup

Cream of mushroom Soup, 1 can

Low fat sour Cream, 1 cup

Cooking Directions:

Cook the cauliflower in the microwave. Then brown the beef while the cauliflower is cooking.

Once the beef is brown, stir in the mushrooms, the cream of mushroom soup and the low fat

sour cream. Cook until it comes to a slow simmer. Keep it there for 3-5 minutes. Place thecauliflower on a plate and spread the beef mixture over it. Enjoy.

Sugar Free Chocolate Cake

Ingredients:

6 Large Eggs

Splenda, 12 tsp

Ross Dark Chocolate Bar, 5 serving

White Wine, 1 ounce

Cooking Directions:Beat the egg white and leave it aside. Beat egg yolks with the Splenda and the sweet wine. Melt the

chocolate and let it cool. Add in the egg whites by hand to the yolk mixture. Bake in a 9" spring form,

lightly greased and sprinkled with almond flour for 35-40 minutes. Make sure to check with a toothpick.

Spaghetti Squash w/ Marinara Sauce


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Ingredients:

1 small spaghetti squash, cooked

1 lb 93% lean ground beef

1 can tomato sauce

1/4 cup onion, chopped 1 teaspoon minced garlic

1 teaspoon basil

1 teaspoon oregano

Cooking Directions:

Cut open the squash and remove the seeds. Bake in the oven at 400 degrees F for 40 minutes to

an hour. From there, brown the beef with the chopped onion and minced garlic in a skillet.

When the beef is browned, add in your spices and tomato sauce. Let it simmer on low heat for

30 minutes. Once finished, place the marinara mixture over the squash which you should splitinto strands. Enjoy.

Tasty Tuna with Mustard

Ingredients:

1 can of white tuna

1 tbs honey Dijon mustard

1 tsp onion powder

Sea salt for taste

Black pepper for taste

Cooking Directions:

Mix all the contents in a small bowl and enjoy. I guarantee you will be amazed at the taste.

Healthy Jalapeo Poppers

Ingredients:

Jalapenos

Low fat sour cream

Crumbled turkey bacon

Low fat cheddar cheese

Low fat sour cream

Cooking Directions


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Cut the jalapenos in half and take the seeds out. Mix the cream cheese and cooked turkey bacon

together. Fill the jalapenos with the cream cheese mixture. Put the low fat cheddar cheese on top of

each jalapeno half. Bake at 375 for 15 minutes. Take them out and put a little low fat sour cream on top

of each one if you desire. Enjoy.

Low Carb Pizza Crust

Ingredients:

3 Cups Shredded Low Fat Mozzarella

1 Cup Shredded Monterey Jack Cheese

4 Omega 3 Enriched eggs

1 tsp Garlic Powder

1 tsp Basil

Cooking Directions;

Bake at 450 degrees until browned to desired crispness. Enjoy. Feel free to add any toppings you wouldlike.

Mommas Deviled Egg Recipe

Ingredients:

8 boiled eggs

1/4 cup chopped dill pickles

2 tbsp light mayo

1 tbsp deli style mustard

pepper, dash to taste

Cooking Directions:

Boil the eggs. Let them sit and then peel the shells off. Add eggs to a bowl and take the back of a fork

and smash up. Add the mustard, chopped dill pickles, mayo. Mix together until nice and creamy. If

needed, add more mayo and a little more mustard, Add salt and pepper to taste. Enjoy.


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Lemon Berry Smoothie

What You Need:

1 (6 oz) container low fat lemon yogurt

1 (20 oz) can crushed pineapple in its own juice, drained

1 (16 oz) can blackberries in lite syrup, drained

1 C ice cubes

How to Make It:

Place the yogurt in the blender.

Add the drained pineapple and blackberries.

Place the ice cubes on top.

Blend until smooth.

Any type of fruit yogurt will work with this recipe. Try different kinds to which see ones your

family enjoy the most.


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Love That Fruit Smoothie

What You Need:

1 Bart let pear, peeled, cored and cut into small chunks

C seedless grapes

1 banana, cut into small chunks

2 tsp. honey

C cranberry juice

6 ice cubes

How to Make It:

Place the pears, grapes, banana and honey into the blender.

Puree until very smooth.

Add the cranberry juice and pulse 2 or 3 times until mixed together.

Add the ice and blend until mixture begins to thicken.

Kids love this smoothie. The fruit mixed with honey gives it a slightly sweet taste that appeals tochildren. If your children dont enjoy cranberry juice experiment with their favorite juices until

you find just the right one for them.


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Peach and Almond O J

What You Need:

1 C orange juice

1 C frozen peaches

1 frozen banana, cut into small chunks

2 TBSP toasted slivered almonds

How to Make It:

Pour the juice into the blender.

Carefully add the peaches and banana.

Add the almonds.

Blend until smooth.

Pecans also work well in this smoothie. For a little different taste, use pineapple juice in place

of the orange juice.


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Energize Me Smoothie

What You Need:

C crushed pineapple, drained

1 apricot, chopped

4 strawberries, trimmed and chopped

1 banana, chopped

1 C water

1 TBSP powdered skim milk

1 TBSP protein powder

1 tsp. flax oil seed

How to Make It:

Place all the fruit into the blender.

Blend just slightly to combine.

Add the water, powdered milk, powdered protein and flax oil seed.

Blend until smooth.

The protein powder and flax oil seed add to making this smoothie a healthy drink. They are

optional if you prefer to leave them out.


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An Eskimos Favorite

What You Need:

1 frozen peach

10 frozen blueberries

1 (6 oz) container frozen low fat vanilla yogurt

C skim milk

TBSP pecans, crushed

tsp. salt

tsp. vanilla

How to Make It:

Place the peach and blueberries into the blender.

Add the yogurt and pulse a couple of times to combine.

Add the milk, pecans and vanilla.

Sprinkle in the salt.

Blend until just smooth.

Because the fruit is frozen this drink is great on a warm day. The salt is optional if you prefer to

leave it out.


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Nothing but Fruit

What You Need:

1 C orange juice

1 C papaya, peeled and diced

C cantaloupe, peeled and diced

C mango, peeled and diced

2 apricots, pitted and diced

How to Make It:

Pour the orange juice into the blender.

Add the papaya, cantaloupe, mango and apricots.

On medium speed puree mixture for 1 minute.

If you like fruit youll like this smoothie. This is one way to ensure you get the recommended

amount of fruit in a daily diet.


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A Great American Smoothie

What You Need:

1 C vanilla ice cream

C applesauce

1 tsp. lemon juice

tsp. apple pie spice

2 ice cubes

How to Make It:

Place the ice cream in the blender.

Add the applesauce, lemon juice, apple pie spice and the ice cubes.

Blend until the mixture become creamy.

Serve immediately.

This is a great drink for kids in the summertime. The ice cream, applesauce and apple pie spice

makes this drink taste just like Moms homemade apple pie.


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Color Me Up

What You Need:


2 C apple cider

2 TBSP honey

tsp. ground cinnamon

tsp. nutmeg

Food coloring

How to Make It:

Put the ice cream in the blender.

Add the apple cider, hone, cinnamon and nutmeg.

Blend until smooth.

Add any color of food coloring you desire.

Blend in short spurts until drink has reached the desired color.

Serve immediately.

The idea of changing the color gives them an added bit of excitement to a childs drink. It can

also be great for something special on a holiday morning such as red for Valentines Day, green

for St. Patricks Day or even orange for Halloween.


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No Need for Pancakes Smoothie

What You Need:

1 banana, cut into chunks

4 strawberries, stemmed and cut into chunks

8 oz. milk

1 TBSP almond butter

2 tsp. maple syrup

How to Make It:

Place the banana and strawberry chunks into the blender.

Slowly pour in the milk.

Add the almond butter and maple syrup.

Blend until very smooth.

Some mornings there is just no time to make those beloved pancakes. Give the kids one of

these and they will enjoy it just as much. Try other types of fruit for a little change.


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Blue Sky Smoothie

What You Need:

C orange juice

C frozen blueberries

C canned peaches, chopped

1 (6 oz) container vanilla yogurt, frozen

1 ice cream scoop orange sherbet

2 TBSP honey

1 C ice, crushed

How to Make It:

Pour the orange juice into the blender.

Add the blueberries, peaches, yogurt and sherbet.

With a rubber spatula fold in the honey and ice.

Cover blender and blend until smooth.

This also tastes great with pineapple sherbet and pineapple juice. The honey gives it a slightly

sweet taste so use unsweetened pineapple juice when making it this way.


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Pick Me up Smoothie

What You Need:

2 bananas, peeled and cut in chunks

2 peaches, peeled, pitted and cut in chunks

1 (8 oz) can crushed pineapple, drained

1 C milk

How to Make It:

Place all the ingredients into the blender in the order they are listed.

Blend until mixture is smooth.

Serve cold.

This smoothie is great for kids as an after school snack. It gives them comfort after a long day

at school and a little energy to finish out their day. For a little added sweetness pour a small

amount of the pineapple juice in with the other ingredients.


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Hippity Hoppity Smoothies

What You Need:

1 C orange juice

C milk

1 pint pineapple sherbet

2 (6 oz) cartons pina colada yogurt

2 bananas cut in chunks

1 tsp. vanilla extract

1 C whip topping, divided

2 drops red food coloring

Black string licorice

How to Make It:

Pour the orange juice and milk into the blender.

Carefully add the sherbet, yogurt and bananas.

Add the vanilla extract.


Pour into glasses.

Place 2/3 C of the whipped topping into a plastic baggie.

Cut one corner of the bag to make a small hole.

Carefully create a small circle on top of the smoothie.

Place the other 1/3 of the whip topping in another plastic bag.

Add the food color and gently mix until the topping has turned slightly pink.

Cut the corner of the bag and make the eyes, nose and the ears for the rabbit.

Cut the licorice strings to make the whiskers for each rabbit.


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Place the whiskers on the rabbit face upward toward the edge of the glass.

Serve immediately.


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I Need Chocolate Smoothie

What You Need:

1 C chocolate milk

1 C chocolate ice cream

1 Three Musketeers candy bar, cut into small chunks

How to Make It:

Place all the ingredients into the blender.

Blend on medium speed until smooth.

Serve immediately and enjoy.

If you crave chocolate this is the smoothie for you. Any type of candy bar will work so use your

favorite for a great afternoon treat. Oh yea kids love it too.


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Melon Berry Smoothie

What You Need:

of a cantaloupe, peeled, seeded and chunked

1 C fresh raspberries

C yogurt

1 TBSP sugar

How to Make It:

Place the cantaloupe and raspberries in the blender.

Gently fold in the yogurt.

Sprinkle with the sugar.

Blend until smooth.

Using a flavored yogurt will change the taste of your smoothie. Experiment with different flavors

to find the right taste for you. If you are using a flavored yogurt adjust the sugar for your taste.


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Sweet and Sour

What You Need:

C pineapple juice

C grapefruit juice

4 strawberries, stemmed and cut into pieces

1 banana, peeled and cut into pieces

How to Make It:

Pour both juices into the blender.

Add the strawberry and banana pieces.

Blend until mixture is smooth and as thick as you like.

If the mixture isnt as thin as you would like add a little more pineapple, grapefruit juice or both.

Continue to blend until the mixture is to your liking.


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Cheesecake in a Glass

What You Need:

1 egg

1 (4 oz) pkg. cream cheese softened and chunked

C milk

1 tsp. almond extract

2 C vanilla ice cream, slightly softened

1 C cherry jam

1 C sweet cherries, pitted and slightly frozen

How to Make It:

Carefully break the egg into the blender.

Blend for 10 seconds.

Place the cream cheese chunks, the milk and the almond extract into the blender.

Blend on medium speed until very smooth.

Place the ice cream, jam and cherries into the blender.

Blend until creamy.

This tastes just like cherry cheesecake. If you dont like cherries try strawberries with vanilla

extract.


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Cherry Blossom

What You Need:

2 C cherries, sweet or tart and frozen


1 C cherry juice

Maraschino cherries

How to Make It:

Place the frozen cherries, the banana pieces and the juice into the blender.

Blend until smooth.

Pour into glasses and top with the maraschino cherries.

Sweet cherries make this drink quite a sweet delight. Tart cherries take away some of the

sweetness but they still make a delightful drink.


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Peppermint Stick

What You Need:

4 ice cream scoops peppermint chocolate chip ice cream

1 C milk

2 drops peppermint extract

How to Make It:


Pour in the milk.

Add the drops of extract.

Cover and blend until smooth and creamy.

If you cant find peppermint chocolate chip ice cream use plain peppermint ice cream. By

adding about of a bag of semi sweet chocolate chips you can achieve the same taste.


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How Now Brown Cow

What You Need:

C chocolate ice cream

2 TBSP chocolate ice cream topping

C brewed coffee, cooled to room temperature

C club soda

How to Make It:


Add the topping and coffee.

Blend until mixture is smooth.

Remove the cover and add the club soda.

Stir with a rubber spatula just until the club soda is mixed in.

Serve immediately.

If you are watching what you eat, but would still like a nice treat, try using a low fat ice creamwith a sugar free topping to make this scrumptious delight.


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PB and Banana Chocolate Smoothie

What You Need:

1 C chocolate milk, very cold


2 TBSP creamy peanut butter

2 ice cubes, crushed

How to Make It:

Place the milk into the blender.

Add the banana and peanut butter.

Carefully place the crushed ice into the blender.

Blend until smooth.

Drink immediately.

By leaving out the banana you can have a Reese cup smoothie. Kids enjoy both types of this

drink and will be asking for it over and over again.


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Its all About the Juice

What You Need:

C orange juice

C pineapple juice

C grapefruit juice

C lime juice

4 TBSP low fat plain yogurt

1 C ice

How to Make It:

Pour all four juices into the blender.

Add the yogurt and ice.

Blend until smooth.

If the drink is too thick for you add some extra juice of your choice. Add one tsp. at a time

blending after each addition to reach the desired consistency.


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You Could Have Had a Smoothie

What You Need:

2 C vegetable juice

C carrot juice

1 tsp. hot sauce

1 tsp. lemon juice

4 spinach leaves

1 tsp. parsley flakes

12 ice cubes

How to Make It:

Pour the vegetable juice and carrot juice into the blender.

Add the hot sauce and lemon juice

Place the spinach leaves into the juices.

Sprinkle in the parsley.

Carefully add the ice cubes.

Blend until mixture is creamy.

If you like thicker smoothies, dont blend for too long. Blending breaks down the ingredients.

Chop the spinach to help blend them faster.


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Its Summer Again Smoothie

What You Need:

1 nectarine, pitted and chopped

1 (6 oz) container peach yogurt frozen

C Pine-Orange-Guava juice

C lemonade

2 tsp. sugar

How to Make It:

Place the nectarine and peach yogurt into the blender

Add the juice and lemonade.

Sprinkle in the sugar.

Blend on high until smooth.

If you are watching what you eat or cannot have sugar replace the lemonade with a sugar free

type and use 1 packet of sweetener in place of the sugar.


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Berry Custard Smoothie

What You Need:

3 eggs

C sugar

tsp. salt

3 C milk

1 C cream

tsp. vanilla extract

Assorted berries

How to Make It:

Place the eggs in a mixing bowl and beat just until mixed together.

Add the sugar and salt.

Gently stir in the milk and cream.

Place mixture in a saucepan over low heat.

Cook, stirring continuously, until mixture is thick enough to coat the spoon.

Remove and stir in the vanilla.

Refrigerate until cold.

Remove and beat with an electric mixture until blended together well.

Place in glasses and top with the assorted berries before serving.

Because the mixture sets up like custard you must use the electric mixer before serving. This

will ensure the mixture is more of a drinkable consistency.


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Tutti-Fruiti Smoothie

What You Need:

1 (8 oz) can fruit cocktail, untrained and chilled

1 C milk

C nonfat milk powder

tsp. vanilla

C ice cubes

2 dashes cinnamon

How to Make It:

Place the fruit cocktail juice and all in the blender.

Pour in the milk.

Add the milk powder and vanilla.

Blend on low until just combined.

Add the ice cubes and blend until smooth.

Add the cinnamon as a garnish just before serving.

This is a child favorite. The juice from the fruit cocktail makes this a sweet drink that appeals to

children especially when its warm outside.


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The Greener Side of Fruit Smoothie

What You Need:

2 C honeydew melon, cut into pieces

2 kiwi, peeled and cut into pieces

1 green apple, peeled, cored and cut into pieces

1 TBSP lime juice

4 TBSP sugar

1 C ice cubes

How to Make It:

Place all the fruit pieces into the blender.

Add the lime juice and blend 30 seconds to combine.

Sprinkle in the sugar and add the ice cubes.

Continue blending until mixture becomes very smooth.

If you prefer a more tangy bite leave out the sugar or add just a little at a time to reach thedesired sweetness.


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Lemon Surprise

What You Need:

1 C watermelon, seeded and cut into chunks

1 C lemon sherbet

1 TBSP lemon juice

10 ice cubes

How to Make It:

Place the watermelon chunks into the blender.

Add the frozen sherbet and lemon juice.


Cover and blend until smooth.

This is a special treat on a hot summers day. Even with the lemon kids enjoy this drink. If you

want a little change of pace try lime sherbet and lime juice instead.


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Chocolate Marshmallow Smoothie Supreme

What You Need:


C cold milk

2 TBSP chocolate syrup

2 TBSP marshmallow topping

1 TBSP malted milk powder

C crunchy peanut butter

How to Make It:

Place the ice cream and milk into the blender.

Pulse a couple of times to just slightly blend.

Add the chocolate syrup, marshmallow topping and malted milk powder.

With a rubber spatula add the peanut butter.

Blend until just smooth.

This tastes just like an old fashion malt with a little extra. To make it extra special add some

whip topping with a maraschino cherry on top.


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A Real Peach of a Smoothie

What You Need:

C evaporated milk

1 C peach yogurt

C peach sorbet

1 C peaches, frozen and cut into chunks

tsp. cinnamon

How to Make It:

Put the yogurt and evaporated milk together in the blender.

Blend until just combined.

Add the sorbet and peaches.

Blend until smooth and creamy.

Sprinkle the cinnamon on top just before serving.

If you arent fond of cinnamon as a garnish add it to the mixture with the sorbet and peachesand blend well. For a little sweeter kick combine the cinnamon with a little sugar and sprinkle on

the top before serving.


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Apples and Oatmeal Breakfast Smoothie

What You Need:

2 C low fat milk

1 apple, peeled, cored and diced

C raisins

C instant oatmeal

1 TBSP creamy peanut butter

How to Make It:

Place the milk, apple pieces and raisins into the blender.

Add the oats and place the peanut butter on top.

Cover and blend well.

This makes a great breakfast drink for children. It tastes like an old fashion oatmeal cookie with

a touch of peanut butter. The raisins are optional.


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Soda Pop Smoothie

What You Need:

C grape soda


1 tsp. vanilla extract

10 ice cubes

How to Make It:

Pour the grape soda into the blender.

Add the ice cream and vanilla extract.


Blend until smooth.

If to thick add some milk a little at a time to reach the consistency you are looking for. This is

also great with orange soda, red cream soda or even a creamy root beer in place of the grape

soda.


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Relax Me Smoothie

What You Need:

8 herbal lemon tea bags

2 C boiling water

1 pint raspberry sherbet

2 C pineapple juice

How to Make It:

Pour the boiling water over the tea bags.

Cover and allow to set 5 minutes.

Remove the tea bags and place the tea in the refrigerator to cool.

Place the sherbet and juice in the blender.

Add the tea.

Blend until smooth.

This smoothie is very relaxing. Try it on a stress filled day to unwind and help you enjoy the restof the day.


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Lets Get Going Smoothie

What You Need:

C milk

C almonds

1 banana, peeled and sliced

1 TBSP honey

2 TBSP vanilla yogurt

1/8 tsp. vanilla extract

Pinch of nutmeg

4 ice cubes

How to Make It:

Pour the milk into the blender.

Add the almonds, banana, honey, yogurt and extract.

Sprinkle in the nutmeg.

Add the ice cubes.

Blend on high until frothy.

This is a great get me started in the morning smoothie. Replace the banana with a peach and

the vanilla extract with almond extract to make a slightly different taste. If you arent partial to

nutmeg try cinnamon instead.


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I Want Smore of That

What You Need:

C marshmallow cream

C chocolate syrup

1 C milk

2 C ice

2 graham crackers, crumbled

How to Make It:

Place the marshmallow cream and chocolate into the blender.

Pour in the milk.

Add the ice cubes and sprinkle the cracker crumbs over the top.


To make this an even more special treat top with a few colored mini marshmallows and some

miniature chocolate chips.


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A Real Eye Opener

What You Need:

1 C strong brewed coffee, cold


1 (6 oz) container vanilla yogurt

2 tsp. sugar

4 ice cubes

How to Make It:

Pour the coffee into the blender.

Add the banana and the yogurt.

Sprinkle in the sugar.

Add the ice cubes.


Try this smoothie if you having a sluggish day. It will open your eyes and get you going. For aspecial treat try using a flavored coffee such as hazelnut or vanilla.


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Carmel Apple Smoothie

What You Need:

C Carmel ice cream topping

1/8 C chocolate syrup

1 apple, peeled, cored and diced

C milk

1 tsp. cinnamon

8 ice cubes

How to Make It:

Place the ice cream topping and syrup into the blender.

Add the apples.

Pour in the milk.

Sprinkle with the cinnamon.

Add the ice cubes to the top.

Blend until creamy.

Experiment with the syrups to find just the right taste. Using a tart apple will make this drink

less sweet due to the natural juices in the apple.


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Jammin Smoothie

What You Need:

1 C vanilla yogurt


2 TBSP strawberry jam

1 TBSP honey

How to Make It:

Place the yogurt into the blender.

Add the banana and strawberry jam.

Pour in the honey.

Blend mixture on high for about 30 seconds.

Mixture should be frothy when ready to serve.

Any type of yogurt and jam will work in this smoothie. Find your favorite and enjoy.


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Summer Garden Salad

What You Need:

1 (8 oz) container plain yogurt

1 cucumber, peeled, seeded and chopped

1 tomato, chopped

1 stalk of celery, chopped

3 romaine lettuce leaves

1 TBSP onion, minced

6 ice cubes

Salt and pepper to taste

How to Make It:

Place the yogurt into the blender.

Add all the vegetables.

Place the ice on top.

Puree until smooth.

Add salt and pepper to taste.

Blend slightly to mix in the seasoning.

Theres nothing like a summer salad. Too often theres just not enough time to eat them. Try

this smoothie to get those vegetables in a cool refreshing drink even on the run.


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Sweet Potato Pie Smoothie

What You Need:

2 sweet potatoes, cooked and cooled


2 (8 oz) containers vanilla yogurt

1 C milk

1 tsp. sugar

10 ice cubes

How to Make It:

Put the sweet potatoes and bananas in the blender.

Add the yogurt.

Pour in the milk.

Add the sugar.



If you want this to taste just like Moms candied sweet potatoes use brown sugar instead of

white sugar. Adjust the amount to tsp. and enjoy.


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Thanksgiving in Summer Smoothie

What You Need:


C pumpkin

1 C milk

tsp. pumpkin pie spice

2 TBSP maple syrup

4 ice cubes

How to Make It:

Place the banana and the pumpkin together in the blender.

Pour in the milk.

Add the pie spice and maple syrup.


Cover and blend on high until smooth.

Everybody likes pumpkin pie. Why wait until Thanksgiving to have that special treat. Top with alittle whipped topping and youll get that warm Thanksgiving feeling from head to toe.

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