Pomegranate Punch
1 orange, unpeeled
1 lemon, unpeeled
1 bottle (2liters) seltzer water, chilled
1 1/2 cup unsweetened 100% pomegranate juice
Remove ends from orange and lemon and then cut 4 slices from each fruit. Combine seltzer, juice, and orange and lemon slices in pitcher.
20 (1/2 cups) servings
20 calories, 5 g carbs
Protein Shake
1/4 cake silken tofu
1/3 cup dried milk powder
1 cup low-fat milk
2 tbsp chocolate milk powder
Combine ingredients in a blender
Cover and blend for 1 minute, or until smooth
calories 350; carbs 52 g; protein 26 g; fat 4 g
This shake is a simple way to boost not only protein and calcium but also your intake of health-protective tofu. This recipe uses silken tofu, which has about 5 grams of protein per quarter-cake. Extra firm tofu has more protein (10 grams per quarter-cake), but it blends poorly. Dry milk powder, with 8 grams of protein per quarter cup, boost protein as well.
1 serving.
Fruit Smoothie
1/2 cup low-fat yogurt (plain or flavored) or milk
1 cup fruit juice
1/2 to 1 cup fruit, fresh, frozen, or canned
Place all ingredients in a blender, cover and whip until smooth.
Carbs 50 - 60g; Protein 5 g; Fat 0-3 g;
Calories 220 -290 / serving
Cold Green Tea with Ginger & Honey
8 cups water
2 green tea bags
2 tbsp honey
2/3 Splenda Granular (or less, depending on taste)
1/4 cup freshly squeezed lemon juice
1/2 tsp finely grated fresh ginger
Place water in medium saucepan and bring to a boil
Add green tea bags and steep for 1 - 2 hours
While tea is still warm, stir in honey, Splenda, lemon juice, and ginger
Let mixture cool, then place in a pitcher and refrigerate.
Serve cold (Gail)
JUST PEACHY AND ALMOND SMOOTHIE
Serves 2 - Ready in 15 minutes
1 cup frozen sliced peaches
1 cup reduced-fat almond milk
1/2 banana
1/2 tsp almond extract
2 scoops protein powder
Ice cubes, optional, added as desired for thickness
Place all ingredients all ingredients in a blender and
blend until smooth.
Calories 147; Fat 2 g; Protein 9 g; Fiber 4 g
Rhubarb Iced Tea
In large heatproof measure or bowl, steep 7 green tea bags in 8 cups (2L) boiling water for 5 minutes. Discard bags.
Meanwhile, in large saucepan, bring to boil 4 cups (1L) chopped fresh or frozen rhubarb; 1 cup Splenda; 1 cup water and 1 strip lemon rind. Reduce heat to medium-low; simmer, stirring until rhubarb breaks up, about 5 minutes.
Discard lemon rind; stir into tea
Refrigerate until cold
Strain through cheescloth-lined sieve into pitcher, pressing solids only gently so beverages remain clear.
Serve over ice.
