Shakes, and Smoothies
enjoy in all phases
Note: All drinks
should be sugar free.
Some of these use sugar substitutes or artificial
sweeteners which could be harmful to your health.
Read labels and
avoid those you think might be harmful.
● Coffee, tea, and
sodas (preferably decaf, but those containing caffeine should be limited
to 16 oz per day)
Herbal teas (avoid any teas that promise to help you lose weight or have
any other unrealistic health claim)
● Lemonade and limeade
(make with sugar substitute of choice)
● Club sodas and seltzers
● Powdered cold drink mixes such as Crystal Light
● Powdered hot drink mixes such as apple cider flavored mix in
enjoy that are actually foods
Milk (one percent
low-fat or fat-free milk)
Soy milk (sugar free)
Tomato juice and
mixed vegetable juices (such as V8)
avoid in phase 1
avoid in all phases
including sodas, that contain added sugars and other unhealthy fillers
add in phase 2
Red wine (in
Light beer (in
Red wine is
preferred over beer because of the antioxidant properties in red wine.
How much water
should you drink? These are some various opinions:
At least 8 (8-ounces) glasses a day
Half of your body weight in ounces
50 to 75% of your body weight in ounces, depending on your level of
You only need to drink water when you’re thirsty
(this is Dr. Agatston's recommendation)
Only water counts
Other beverages also count
Water content of food counts
Water content of food does not count
Click here for the
where you will find links with information on water consumption with the
different views and opinions as to how much we need to consume and what
foods and/or drinks count toward our water consumption
Teas and Fruit
Fresh Lemonade or Limeade
For every 8 oz.
water, use about 1
tablespoon juice and sugar substitute
to taste. Add ice, or you can make a hot drink also. Adjust
amounts to your taste.
spiced cider apple-flavored drink in packets. Mix with water as
directed. A refreshing hot drink, but most have aspartame, which is not
Green tea contains several
powerful antioxidants that reduce cholesterol and may even lower blood
pressure. To make a day's supply:
Bring 20 oz water to a
Drop in three
decaffeinated green tea bags
Cover and steep for 10
Remove the tea bags, and
refrigerate the tea. When cool, pour the tea into a container, add ice
if you like, and sip throughout the day.
Yield: 1 quart (4
servings). Source: The New Family Cookbook for People with Diabetes.
this would be okay for Phase 1 because it only uses the orange peel for
flavoring, not the
juice of the orange.
1 cinnamon stick
2 whole cloves
1 long strip (4
inches) lemon peel
1 long strip (6
inches) orange peel
Pinch of nutmeg
3 tea bags
In a large
saucepan, combine 1 quart water and all the ingredients except the tea.
Simmer for 5 to 10 minutes.
Add the tea bags.
Let steep to desired strength.
Serve hot, or
chill for iced tea. Remove the cinnamon stick, cloves, and peels before
Hot Cocoa/Hot Chocolate,
Enjoy these for breakfast, snack, or
These are for all phases unless
Most varieties of hot chocolate mixes contain sugar and hydrogenated
oils/trans fats and are therefore not appropriate for a healthy diet. If
you can’t find any without these ingredients, it would be best to make
your own (see recipes below). However, you can find a few varieties made
with sugar substitutes and without any hydrogenated oils. As always,
read the labels.
HOWEVER—If you want the antioxidant benefits, don’t use mixes—go for the
real thing, using a high quality cocoa such as Ghiradelli, or better
yet, use a raw, organic cacao powder. (Search online for “cacao powder”
if you can’t find it in your local area.)
Antioxidant tip: Dairy products cancel out
the antioxidant benefits of chocolate. So, to get the antioxidant
benefits of chocolate, use other milks such as almond, coconut, rice, or
soy. Substitute your favorite in the recipes that call for dairy milk.
1 1/2 teaspoons unsweetened cocoa powder
Sweetener equal to 2 teaspoons sugar
Dash of salt
1 cup skim or low-fat milk (or rice milk, almond milk, coconut milk, soy
Combine all ingredients in a saucepan and heat slowly (do not let it
boil), stirring frequently, until cocoa is just beginning to steam. Pour
into a mug and enjoy.
Hot Cocoa Mix
1 cup nonfat
ingredients, place in an airtight container, and shake vigorously to
mix. To make hot chocolate, add 2 tablespoons to a mug and fill with hot
other low calorie sweetener such as granular Whey Low, Xylitol, or Erythritol
Hershey's Favorite Hot
Four servings. Modified from recipe
on the Hershey’s Cocoa can to use Splenda and low fat milk.
1/2 cup Splenda (or
other sweetener equal to 1/2 cup sugar)
1/4 cup Hershey’s
1/3 cup hot water
4 cups low fat milk
3/4 to 1 teaspoon pure
Mix Splenda, cocoa,
and salt in saucepan; stir in water. Cook and stir over medium heat
until mixture boils; boil and stir 2 minutes. Stir in milk and heat. DO
NOT BOIL. Remove from heat; add vanilla.
Ghiradelli Hot Chocolate
recipe on the Ghiradelli Cocoa can to use Splenda and low fat milk.
1 cup low fat milk
1 1/2 tablespoons
Ghiradelli Unsweetened Cocoa powder
1 to 2 tablespoons Splenda
granular (not packets) to taste
Mix cocoa and Splenda and
set aside. Pour milk into a small pan. Add cocoa mixture and stir. Heat,
while stirring, until steaming.
Variations: Substitute a
small amount of half & half for part of the milk; add a dash of
1 tablespoon Whey
Low Granular (or other sugar substitute)
6 ounces of 1 percent
or skim milk (can use low fat soy milk)
almond extract (optional)
In a small
saucepan, stir together the cocoa powder and the Whey Low. Add the water
and stir well. Cook over medium heat until the mixture comes to a low
boil. Stir in the milk, vanilla, and almond
extract. Reduce the heat to low and stir until warmed through.
Try flavoring it
with a little cinnamon for a change.
Two 8-ounce servings. From
2 cups 2 percent milk
1/3 cup Splenda granular (or 8 packets Splenda)
3 tablespoons cocoa powder
Mix Splenda and cocoa in a small saucepan. Gradually add milk,
whisking until blended.
Cook over medium-low heat until thoroughly heated, but do not boil.
For mint flavored hot chocolate, try adding a drop of mint
extract to the milk before simmering.
For mocha hot chocolate, add 2 teaspoons instant coffee to
the milk mixture before simmering.
For a richer flavor, you could use about 1/2 cup half & half and 1 1/2 cups milk
(do not use fat free half and half because it contains corn syrup).
For a cold chocolate drink, let it cool and pour over ice
For Mexican chocolate, add
1/8 teaspoon cinnamon.
Low Fat Hot Cocoa
1 cup (8 ounces) skim milk
1/4 teaspoon pure vanilla extract
2 packets of Splenda
1 tablespoon Hershey's cocoa powder
Dash of salt
Heat milk in a 2-cup microwave safe glass measuring cup or mug for 1 1/2
to 2 minutes.
In the meantime, combine cocoa powder, salt, and Splenda in a coffee
mug. Pour hot milk and vanilla into the mug, a little at a time,
stirring to avoid lumps.
Low Carb Hot Cocoa
3/4 cup boiling water
1 tablespoon cocoa powder
1 tablespoon Davinci Gourmet Sugar Free Hazelnut syrup (optional)*
1 teaspoon Stevia
1/4 cup cream
Mix and enjoy.
*Note: Can use other brands of sugar-free, flavored syrup (such as
Torani). Try different flavors (vanilla, Kahlua, Irish Crème, and
others). Or omit the syrup, and if not sweet enough, use additional
Stevia or other low carb/no carb sweetener.
Hazelnut Hot Chocolate
servings of 3/4 cup each.
4 envelopes (1 oz.
each) instant hot cocoa mix (sugar free, no hydrogenated oil)
3 cups hot freshly
brewed hazelnut flavored coffee
Pour cocoa mix
into large heat-proof pitcher. Add coffee; stir until cocoa mix is
completely dissolved. Pour into 4 large cups or mugs.
For a coffeehouse
touch, stir each with a cinnamon stick.
1 envelope hot cocoa mix, 3/4
cup hot freshly brewed coffee
Prepare as directed; cool completely. Refrigerate until ready to serve.
Serve over ice cubes in tall glasses.
Hazelnut-Flavored Hot Chocolate
1 tablespoon cocoa
1 packet sugar
1 tablespoon Da
Vinci Gourmet Sugar Free Hazelnut syrup (or other brand)
3/4 cup water
1/4 cup half & half
Mix cocoa and sugar
substitute in a saucepan. Add water and half & half or cream. Heat until hot but
1 cup strongly-brewed decaf coffee (can make 1 cup using instant coffee)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg (optional)
1 to 2 teaspoons Whey Low Gold (brown sugar substitute)
Add the cinnamon, nutmeg, and Whey Low Gold to the coffee.
Coffee to make 4 cups
One envelope of sugar
free, trans fat free, hot chocolate mix*
Cream, half and half,
or milk (optional)*
Place the envelope of
hot chocolate mix in the bottom of the glass coffee carafe. Brew 4 cups
of coffee into the mix in the carafe. When done, stir and add cream,
half and half, or milk, if desired, in any amount to your taste.
Enjoy hot or cool
or poured over ice.
You can also make a
frozen, or icy, version: Brew coffee as above, only using half the
amount of water. Chill in the refrigerator
until cold, then add cream, half and half, or milk if desired, and put
in blender with ice cubes and blend to desired consistency.
*Or use your own homemade mix in amounts
for four cups.
Shakes and Smoothies
Phase is listed under
2 1/2 cups ice cubes
1 1/4 cups nonfat milk
1/3 cup granular Splenda
1/3 cup fresh lemon juice chilled, about 2 lemons
1/4 cup fresh lime juice chilled, about 2 limes
Place all ingredients
in a blender. Cover and blend on high until smooth, stopping to stir
as needed. Serve immediately. Serves 3.
Phase depends on
fruit used. Berries okay for Phase 1, other fruits in Phases 2 and 3.
1 cup skim milk
1/2 cup frozen fruit
(blueberries, strawberries, and peaches are good)
Sugar substitute to
to taste (vanilla, almond, etc.)*
In a blender, blend
Vary amounts of fruit
and milk to your taste, to make it thinner, or thicker like ice cream.
*Can also use
sugar-free syrups such as Torani or Da Vinci.
8 ounces of
nonfat, no-sugar-added yogurt (fruit-flavored, vanilla, or plain)
blueberries or strawberries
1/2 cup crushed
1 packet of sugar
Blend until smooth
and serve immediately.
All Phases. One serving. Recipe from Kathy Sill.
1/2 cup part-skim or low fat ricotta cheese
1/2 to 2/3 cup skim milk
2 teaspoons cocoa powder
3 packets Splenda
1/2 teaspoon caffeine-free instant coffee
Splash of vanilla (1/4 to 1/2 teaspoon, to
Ice (as much as it takes to make a nice thick
Put all ingredients in a blender, and blend
until thoroughly mixed.
Kathy said she makes this for dessert, and it
eliminates any desire for ice cream. For variety she sometimes uses
some sugar-free flavored syrup instead of the coffee.
1 cup skim milk
1/4 cup part-skim ricotta cheese
2 teaspoons chocolate (or chocolate fudge) sugar-free pudding mix
Blend well, for one to
two minutes, in a
blender, then add some ice cubes, a little at a time, and blend
until ice is crushed and of a good consistency, to make it “icy.”
The ricotta gives it richness. The pudding makes it
You could substitute low fat or nonfat cottage cheese for
Variations: Add 2 teaspoons peanut butter and/or 1/2
teaspoon vanilla, and top with some RediWhip.
Chocolate Banana Smoothie
Phase 3. Makes
about 2 cups.
2 cups frozen banana
no-sugar-added chocolate soy milk
2 tablespoons pure maple syrup
ingredients in a blender and blend until smooth, adding a bit more soy
milk if necessary.
Note: Can use banana
that is not frozen if you add some ice cubes to the blender.
2 tablespoons soy
1/2 cup frozen
strawberries or blueberries
1 cup low fat
plain or vanilla yogurt
1 cup soymilk
Mix ingredients in
blender. Thin to taste with cold water.
This gives you two
of your three daily servings of dairy.
1 cup coffee, a
bit on the strong side
1/4 to 1/2 cup low
fat milk, or soy milk, or half and half
Spices to taste
(cinnamon, nutmeg, allspice)
Blend in a blender
2 cups ice
1/2 cup fat free half
1/2 cup water
1 to 2 teaspoons
instant coffee, to taste
1 to 2 teaspoons
2 tablespoons sugar
free vanilla syrup
2 packets Splenda (or
other sugar substitute)
ingredients in a blender until blended, but icy.
Peanut Butter Shake
All phases. Two servings.
2 tablespoons crunchy peanut butter (without added salt or sugar)
1/2 cup part skim ricotta cheese
1/2 cup water
Sugar substitute equivalent to 2 teaspoons sugar
1/2 teaspoon almond extract
1 cup ice cubes
Place all ingredients except ice in a blender and blend for 20 to
30 seconds, until smooth. Add the ice cubes and blend for 20 to 30
seconds more, until thick.
Phases 2 and 3.
1 1/4 cups
strawberries, halved or quartered (depending on size)
1/2 cup fat-free
1/4 teaspoon sugar
nonfat dry milk
1 1/2 tablespoons
sugar-free pancake syrup (in Phase 3, can use pure maple syrup)
1/4 cup ice cubes
strawberries, yogurt, sugar substitute, dry milk, walnuts, oat bran,
syrup, and ice cubes in a blender and blend until smooth and frothy.
Phase 3 Shake
Posted on forum by
Here's my world famous Phase 3 shake which I ADORE!
Sweet N Low packets (can use other sweeteners)
Walden Farms chocolate syrup
Vinci caramel syrup
Blend, using a blender, until smooth.
Note: SUNSTAR didn't specify flavor of SlimFast or amounts to use for
ice, syrups, and coffee. This is Phase 3 because SlimFast contains
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January 9, 2005