 | LOW CARB SHAKES
Shakes are a good solution for many situations:
- when you need extra protein
- when you don't have time to cook
- when it's too hot to cook!
- when you don't have cooking facilities
- when you want something liquid & light rather than something heavy like meat.
If you want to add protein and / or calories to your shake so it is more of a meal substitute than a meal supplement, add:
- tofu
- nut butters like peanut, almond, macadamia
- extra protein powder
- egg beaters or raw eggs if the possibility of salmonella doesn't worry you
- cottage cheese, ricotta cheese, cream cheese; makes the shake thicker as well as richer.
- And to thicken without adding any calories or carbs, add some unflavored gelatin.
To sweeten and flavor:
- You can use sweeteners like stevia, Splenda, even Sugar Twin
- Splenda-flavored syrups like those by Davinci are wonderful, have zero carbs and offer a multitude of flavor possibiliteis.
- You can also, as noted in Star88's recipe for a jello shake, use sugar-free jello or pudding as a flavoring & sweetening agent, however it has aspartame, which causes some to stall and with which some have health concerns.
- Koolaid is another flavoring agent that offers some interesting possibilities. Crystal Lite powder can also be used, but again, it has aspartame which many like to avoid.
- And flavored oils are a wonderful alternative. You can get about a zillion different flavors at www.naturesflavors.com and www.americanspice.com
- Then there are all the flavor extracts at your supermarket. However, since they are alcohol based, those with sensitive stomachs or unused to alcohol may find these cause tummy upset or gas.
I've collected these from all over, although many were gathered initially by Dangerous Curves.
=====
Jello Shake
from Star88
1/4c whipping cream (unsweetened of course)
1 sf orange jell-o mix
ice cubes
Make orange jell-o. When it's set (but not too long after) whip the cream, spoon in about 1/3 of jell-o recipe, throw in blender. Add ice and blend. Makes approx 3 servings, depending on how much jell-o you use.
=====
Chocolate Shake
from Keith
2 cups crushed ice
1 cup heavy cream
1/4 cup Splenda
4 eggs
2 teaspoons vanilla
1 tablespoon unsweetened cocoa powder
I also add a couple scoops of protein powder to A) add a little more body to it and B) to make it a little healthier.
Drop all of this into a blender and let 'er rip!
When it's mixed, you could also put it in the freezer for a while; it should make a dandy ice cream replacement.
The carb count on this should come out to 20 grams.
=====
Chocolate Peanut Butter Milkshake
from Lollapalooza
Blend 4 oz. of half & half with 1 T. PB in a blender. Add 3/4 c. of your favorite low carb chocolate ice cream and blend a few seconds, until smooth. Makes a small but filling and delicious shake!
About 16 grams per serving, depending on your ice cream recipe.
=====
Mocha Frosty
creator unknown
makes 4 shakes
1 cup heavy cream
1 cup fresh strong decaffeinated coffee
2 tablespoons unsweetened cocoa powder
4 packs sweetener
2 tablespoons sf chocolate syrup if you have it
1/2 tsp vanilla
8 ice cubes
Put cream, coffee, sweetener, cocoa, vanilla, and syrup if using, in blender and pulse until blended.
Add ice cubes and pulse until frosty and smooth.
=====
A Lighter Shake
from Snowbird
Every morning I make a little extra espresso (decaf, of course)and pour it into ice cube trays. For a quick snack that isn't as heavy as a protein shake, crush 5 or 6 cubes in a blender or food processor until like shaved ice. Add a splash of Atkins chocolate syrup and about 2 TB of cream, and you have a large wineglass full of fabulous and very low-carb low calorie granita. If you don't want it frozen, just keep the extra espresso in a pitcher in the fridge and make a frapucinno with the chocolate and cream.
=====
MH in TN's Shakes
I must give credit to Brin whom I 'borrowed' her egg-nog recipe to build all these variations. Anyway, I've 'perfected' (more or less) the process of making these different flavors after being on this diet about a year & 1/2 (made ideal weight on anniversery of starting diet...have flucuated 5-8 lbs since then but still maintaining). Anyway here's the recipe:
- Vanilla
- Chocolate
- Chocolate Chip
- Butter Pecan
- Egg Nog
(if you're on maintainance)
- strawberry
- blueberry
- banana* (*when I need some extra 'natural potassium; this isn't an endorsement of eating bananas)
Ingredients (basic vanilla shake):
- Pure Vanilla Extract
- Splenda
- crushed ice (or cubes...I just think store-bought ice has a better taste)
- eggs
- heavy cream
For flavors:
- hershey's unsweetened cocoa
- Imitation Butter Extract
- Chopped Pecans
- Carbolite dark chocolate bar
- nutmeg
Ok, the process is really pretty simple; however there are a couple of things I've learned you have to do to avoid potential screw-ups.
- you MUST use eggs; the ice and cream will not blend together unless there's soemething sticky to keep dragging the ice chunks into the blender blades. I haven't tried guar gum or anything though, so if someone has and this works, let me know.
- you should have your blender on 'low' speed & use the 3rd or so button from the left (slower side). If you blend too fast and the cream hasn't 'merged' w/ the ice you'll end up beating the cream into little creamed 'turds' in your shake which taste like that putty you use to stick pictures on the wall ;-) and your shake will basicaly be ruined.
- you must not be afraid that you're going to explode and die from eating something made w/ raw eggs. Let me be the first to tell you I've never gotten sick in my life from eating ice cream w/ raw eggs. I had plenty of homeade ice cream w/ raw eggs long before I ever started making Atkins shakes w/ eggs. Do a little research on the chances of getting sick from eggs before you condemn them.
Ok, here's how to make the shake; its really quite simple:
Do the following in this order: Crack 2 eggs into blender, add 1-2 teaspoons of vanilla (i've actually found the MORE I add, the shakes end up yummier & more vanilla-tasting), 5-6 packets of splenda (depending on how sweet you like it), 1/2 cup of heavy cream and either 8-10 cubes of ice (depending on how big your cubes are) or I just fill up a glass w/ the store-bought ice...you'll be able to fine-tune it depending on how thick/thin your shake comes out.
Turn blender on (low speed, 3rd button from left (stir setting?)) and let it go for about 30 secs or so. If the blender speed gets really fast and it seems the 'entire' shake isn't getting blended; stop it immediately, take the blender jar off, shake it a little & put it back on and let it go again. You want your shake to start to form creamy peaks in the blender. If the blender speeds up abnormally it usually means the ice is wedged above the cream & your blender is busy turning the cream on the bottom into butter! Trust me this is yucky.
That's it. Makes a pretty good sized shake (I'm 6'1" and weigh 180 lbs or so and this COMPLETELY fills me up in the mornings) so you might want to share it or save part of it.
For chocolate; simply add a tablespoon or so of the hershey's cocoa. Tastes like a Wendy's frosty.
For chocolate chip; break 2 squares off a carbolite bar (personaly I don't make this version that much so a single carbolite bar has lasted me about 3 months so far) and make the regular vanilla shake dropping these in right after the splenda in the recipe.
For eggnog, simply add several shakes of nutmeg to the mix and you'll be amazed at how yummy it is.
For butter pecan; substitute 'butter extract' for vanilla above & add a handful of chopped pecans. When its done, pour into shake cup and add another handful of pecans and stir it up. YUM!
For the 'fruit' versions, just add a 1/2 cup of strawberries, 1/2 cup of blueberries, 1/2 banana or your favorite fruit.
Trust me these are great and VERY easy to make!
=====
Various shakes
from Danielle
Smoothie, Strawberry
Using a blender, combine 1/2 cup water, 1 Tablespoon AS, 4-6 fresh or frozen strawberries (about 2 ounces), sweetener equivalent to 4 teaspoons of sugar or to taste, 1/2 teaspoon lemon juice (optional). Blend; add 1/2-1 cup crushed ice, blend until well-mixed and frothy.
For other fruit smoothies, adjust sweetener and lemon juice to taste.
Lassi--any of a number of delicious Indian yogurt drinks.
Note: add some heavy cream or use part or all sour cream to match the creaminess of Indian yogurt. These recipes are best with either 2 ounces of yogurt plus 1 Tablespoon heavy cream or 1 ounce (you may use more) of sour cream.
-Fruit Lassi (mango or strawberry are the usual ones) In a blender, combine 2 ounces yogurt, 1/2 cup water, 1 Tablespoon not/Sugar, 1 ounce fruit, sweetener equivalent to 4 teaspoons sugar or to taste, and 1-2 drops rosewater or orange flower water (optional). Blend; add 1/2 cup crushed ice, blend. Blend again immediately before serving.
-Salty Lassi Prepare as above, omitting fruit, sweetener, rosewater. Add salt, pepper, and cumin to taste.
=====
Butterfinger Frosty
from Angy
1/8 cup cream
1/8 cup half and half
1 scoop Chocolate Flavored Whey Protein Powder
1 package sugar substitute
1 teaspoon vanilla
2 cups crushed ice
1 Tablespoon peanut butter
Whirl all together in food processor and you have a butterfinger flavored frosty...mmmmm
=======
*Snickers Bar* Coffee Protein Shake
from Carol Williams
1/2 cup water -- or strong coffee
2 tablespoons cream
1 tablespoon sugar free chocolate syrup
1 tablespoon sugar free caramel syrup
1 1/2 teaspoons sugar free hazelnut syrup
1 scoop Designer Whey, Chocolate
4 coffee ice cubes -- or just plain
-Pour water{or coffee}, cream, syrups & protein powder into blender container, blend on low until well combined.
-Add the coffee ice cubes, one at a time until shake is thick & creamy.
-1 serving @ 3.4 carbs & 18.2 gr. protein
-*For extra protein add 2 scoops of the powder for 5.9 carbs & 35.7 gr. protein.
-**If you want add 1 teaspoon instant coffee granules to the water & just use regular icecubes.
=====
Bananas Foster Shake
from ManxyGal
1/2 c. heavy cream
1/4 c. VERY cold water
1 scoop plain whey protein powder
1/2 packet Splenda & 1/4 packet Stevia
1/2 tsp vanilla extract
1/8 tsp banana extract
1/8 tsp brandy extract
Blenderize and drink while driving to work (I was running late!)...
=====
Chocolate Strawberry Shake
from DangerousCurves
2 scoops Whey Protein Powder -- strawberry flavor
1 tablespoon unsweetened cocoa powder
1 packet Splenda
1/2 teaspoon vanilla extract
1/4 cup heavy cream
6 ounces spring water
Ice
======
Creamy "Orange Crush "Frosty
from Carol Williams
7 ounces Sugar Free Tang -- prepared
1/2 tablespoon flax seed oil
1 scoop Designer Whey, Vanilla Praline
2 tablespoons cream
-Stir well or mix in a blender.
-To have a thick shake add ice cubes & blend until it is thick
======
Orange Julius Shake
from DangerousCurves
1 scoop Designer Protein Vanilla Praline pro powder
1/2 tsp. orange pineapple Crystal Light
1/2 tsp. sugar free Tang
Large splash heavy cream
1/2 small container EggBeaters (about 1 egg)
8 oz. spring water
Ice
Then blend it up. That's it!
======
Pistachio Protein Shake
from alt.support.diet.low-carb
1/2 cup coconut milk* (cream okay for those who are still on dairy)
1 cup water
2 tbsp pistachio butter (found in some health food stores)
2 tsp SF pistachio jello pudding powder
1-2 servings zero-carb protein powder (I use egg protein)
artificial sweetener to equal 2 tsp sugar
3-4 ice cubes
3-4 drops green food coloring (unless you don't mind puke-colored drinks
Preparing
Put all ingredients into blender except for the ice cubes and let 'er rip. When blended well drop in ice cubes one by one and blend a minute longer or so. This is really yummy. It tastes pretty good too even without the pistachio butter, and if you don't have any to add you don't need the food coloring because it is the pistachio butter that gives this is distinctive coloring. Otherwise it's a pale, delicate green.
* Note: I prefer Thai Kitchen coconut milk for its creamy texture. Others may vary. I've tried some of the coconut milks from the Chinese market that are barely better than water.
=====
Pistachio Shake
from debbie
1/4 cup cream
1/4 cup water
1/4 cup cottage cheese
1/4 cup Egg Beaters (it's pasteurized)
1/4 tsp vanilla extract
1 scoop vanilla protein powder (mine is 1 carb)
1 pack equal
2 tsp Jello sugar free pistachio pudding powder
1 cup crushed ice
2 drops green food color (optional)
blend 'till smooth and serve, also you can sub different pudding flavors for different shakes...omit the green food color of course!
======
Starbucks' Shake
from Allie
- 1/3 cup cream, whipped
- 1 cup VERY cold water
- 1 scoop protein powder (I use Designer protein from GNC.. natural flavor)
- 1 TBLS dutch process cocoa
- 2 TBLS Splenda
- 2 tsp instant decaf coffe
Mix with hand blender... it's thick and creamy like Starbuck's!!!
It has 6 grams with the cocoa, 4.8 without the cocoa. It makes 12 ounces, and is VERY filling.
Also try: banana, strawberry (you can even add real strawberries to this if within your carb total for day & you want a special treat), maple, hazelnut, orange, lemon.
=====
Tootsie Roll Shake
from DangerousCurves
2 scoops Whey Protein powder -- chocolate flavor
1 teaspoon orange extract
1/2 teaspoon vanilla extract
1 packet Splenda
6 ounces spring water
1/4 cup heavy cream
ice
======
Shake Flavor Ideas
from Nikki at Barbo's Recipe Board
The ideas are endless, but here are some of my favorites. I do use a few ice cubes and approx. 12-16 oz. cold water in ALL of them. The protein pdr. that I use doesn't require extra sweetness, but yours might, so use the SS of your choice. Also, you could add some heavy cream or flax oil/seeds to these for a creamier, textured (or healthier) shake.
CHUNKY MONKEY:
Chocolate Protein Powder
dash Banana extract
Could add some nut butter (peanut,almond, etc.)
DREAMSICLE:
Vanilla protein Powder
1 T. SF Orange flavored Citrucel
dash Vanilla extract
WATERMELON CREAM:
Vanilla protein Powder
1/2 tsp. Crystal Light Watermelon Strawberry powder
CHOCOMINT:
Chocolate protein Powder
Cold coffee/ or Instant granules
Peppermint Extract
EGGNOG:
Vanilla protein Powder
dash of Vanilla extract
dash of Cinnamon and Nutmeg
little cream
CHOCOLATE COVERED RASBERRY:
Chocolate Protein Powder
1/2 tsp. Crystal Light Raspberry
PEACH FROST:
Vanilla Protein Powder
Crystal Light Refresher: Peach, Passion Fruit, Raspberry
PISTACHIO:
ice, water, vanilla protein powder, a little SF Pistachio Pudding mix.
BUTTERSCOTCH:
ice, water, vanilla protein powder, a little SF Butterscotch Pudding mix.
This could also be done with chocolate protein powder.
WHITE CHOCOLATE MOUSSE:
ice, water, van. protein powder, little WCM SF pudding mix.
The varieties are endless!*S*
======
Pumpkin Shake
from Chris
1/2 cup Libby's 100% Pure Pumpkin
1 ounce cream cheese
2 tablespoons heavy cream
1/4 cup ricotta cheese
1 scoop Protein Factory protein powder -- vanilla*
1/4 cup water
1 teaspoon vanilla extract
dash nutmeg
dash cinnamon
3 teaspoons Splenda
1 cup crushed ice
Blend. Serve. Even better with a little whipped cream on top! (I've been trying to incorporate more veggies into my diet and this is a great way to get veggies for breakfast! )
Per MasterCook:
Calories: 230.3, Fat: 14.7g, Carb: 8.2g, Fiber: 2.5g, Protein: 16.8g
====
USING ATKINS SHAKE MIXES
Pina Colada:
- Vanilla shake mix
- 2-4 Tbl heavy cream
- Pineapple & coconut extracts
- ice
- Rum extract or rum (optional)
Frozen Cappucino:
- Use coffee instead of plain water.
- Davinci hazelnut syrup
- cinnamon
- ice
Dana's Cappucino version:
- Atkins cappucino shake mix
- 8oz water
- 1Tbl Splenda
- 1/2 tsp vanilla extract
- 1/4 cup or less heavy cream
Mix w/ hand-held blender.
~ 5 carbs
=====
'Milk'
from Chris McD
I found the original recipe at Barbo's and modified it to suit myself since I was a real milk freak. I used half of a 19 ounce block of velvet tofu, mixed with 48 ounces of water, 1 capful of vanilla, dash of Splenda, mixed in food processor. Still tasted like soy, but not that bad. It looks like milk, not like watery powdered milk. So, I added about 2 ounces of light cream and 6 ounces of soy milk and now, it tastes a lot like milk. I believe it can be used to bake with.
Where to Get Special Ingredients
Places to get sugar-free Davinci syrups:
www.cappconnection.com/
www.carbsmart.com
www.netrition.com
www.davincigourmet.com
Wal-mart, in the coffee aisle.
Gourmet coffee shops & specialty stores.
Barnes & Noble Bookstore cafes.
For the retailers nearest you call Davinci's: 1-800-640-6779 or 1-206-768-7401
Please remember that there are *two* sugar free versions of Davinci SF syrups: ones made with aspartame as the sweetening agent, the other (preferable) made with Splenda.
Places to get Protein Powder:
www.vitaglo.com
www.netrition.com
www.proteinfactory.com
www.more.com
and many, many other places online!
GNC
Any health food store and some specialty food stores like Trader Joe's
There are direct links to all these online sites here:
Online Shopping Links >^,,^< |
