1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back (7 page)

However, Goldberg and O’Mara say that this is inaccurate in the cases of yogurt and buttermilk, and they say we should count just 4 grams of carbohydrates per cup for these cultured milks. Accordingly, I have added them back to my diet, and I have had no trouble with them, meaning no weight gain and no triggering of “blood sugar hunger.” I really enjoy yogurt as a snack! Based on this, the carb counts in this book are calculated using that 4-grams-of-carbohydrates-per-cup figure.

Keep in mind that these numbers
only
apply to
plain
yogurt. The sweetened kind is always higher in carbohydrate. If you like fruit-flavored yogurt, flavor it yourself. You’ll find a recipe for making your own plain yogurt, easy as pie, in
Chapter 4
, but any store-bought plain yogurt is fine.

Mixed citrus flavors really sing together to make this smoothie a dose of morning sunshine in a glass.Combine all of the ingredients in your blender and blend until smooth and well combined.

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

¼ teaspoon pink grapefruit sugar-free drink mix powder

teaspoon orange sugar-free drink mix powder

teaspoon sugar-free lemonade mix

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 19 g protein, 5 g carbohydrate, 0 g dietary fiber, 5 g usable carbs.

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

½ cup (90 g) honeydew melon chunks or balls, frozen

¼ teaspoon lemon-lime sugar-free drink mix powder

Guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 19 g protein, 5 g carbohydrate, 0 g dietary fiber, 5 g usable carbs.

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

½ cup (125 g) sliced peaches, frozen

½ teaspoon orange sugar-free drink mix powder

½ teaspoon guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 20 g protein, 15 g carbohydrate, 2 g dietary fiber, 13 g usable carbs.

This smoothie is cinnamon-apple spicy, and the vanilla protein powder adds that à la mode note!

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

2 tablespoons (16 g) vanilla whey protein powder

2 tablespoons (28 ml) green apple sugar-free syrup

¼ teaspoon ground cinnamon

1 pinch ground cloves

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 41 g protein, 8 g carbohydrate, 1 g dietary fiber, 7 g usable carbs.

If you’d like to make this even more mixed-melon-y, use half cantaloupe and half honeydew, but the color won’t be as pretty.

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

½ cup (90 g) cantaloupe chunks or balls, frozen 2 tablespoons (28 ml) watermelon sugar-free syrup

Guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 20 g protein, 12 g carbohydrate, 1 g dietary fiber, 11 g usable carbs.

Do you love cherry-vanilla ice cream? Try this smoothie!

½ cup (70 g) no-sugar-added vanilla ice cream

1½ cups (355 ml) Carb Countdown dairy beverage

¼ cup (30 g) canned sour cherries in water, drained

2 tablespoons (16 g) vanilla whey protein powder

1 tablespoon (15 ml) cherry sugar-free syrup

½ teaspoon vanilla extract Guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 40 g protein, 13 g carbohydrate, 1 g dietary fiber, 12 g usable carbs. *The carb count does not include the polyols in the sugar-free ice cream or syrup.

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

cup (85 g) raspberries, frozen

2 tablespoons (30 ml) strawberry sugar-free syrup

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 19 g protein, 10 g carbohydrate, 3 g dietary fiber, 7 g usable carbs. Carb count does not include polyol in syrup.

You got your kiwi-strawberry soda, you got your strawberries, you got your kiwi. What could be easier? Fortunately, the combination of colors doesn’t turn this smoothie brown. I was a little worried about that.

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) kiwi-strawberry Diet Rite soda

½ kiwi fruit, peeled (I didn’t bother to freeze mine.)

5 medium strawberries, frozen

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 14 g protein, 14 g carbohydrate, 3 g dietary fiber, 11 g usable carbs.

I figured if blueberries are good in pancakes, with syrup and all, why not try the same flavors in a smoothie?

1 cup (245 g) plain non-fat yogurt

½ cup (120 ml) Carb Countdown dairy beverage

½ cup (75 g) blueberries, frozen

2 tablespoons (30 ml) sugar-free pancake syrup

¼ teaspoon ground cinnamon

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 19 g protein, 16 g carbohydrate, 2 g dietary fiber, 14 g usable carbs.* The carb count does not include the polyols in the sugar-free pancake syrup.

Reportedly, Elvis’s favorite food was fried peanut-butter-and-banana sandwiches on white bread. If he’d drunk these instead, he would have been healthier!

1½ cups (355 ml) Carb Countdown dairy beverage

3 tablespoons (50 g) natural peanut butter

2 tablespoons (16 g) vanilla whey protein powder

2 tablespoons (30 ml) banana sugar-free syrup

Guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 49 g protein, 17 g carbohydrate, 4 g dietary fiber, 13 g usable carbs.

This is nutty-good. Atkins makes hazelnut syrup, and DaVinci makes amaretto syrup.

½ cup (70 g) no-sugar-added vanilla ice cream

1 cup (240 ml) Carb Countdown dairy beverage

1 tablespoon (8 g) vanilla whey protein powder

1½ teaspoons instant coffee granules

1 tablespoon (15 ml) hazelnut sugar-free syrup

1 tablespoon (15 ml) amaretto sugar-free syrup Guar or xanthan

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving

Each with 23 g protein, 5 g carbohydrate, trace dietary fiber, 5 g usable carbs. Carb count does not include polyol in syrups.

Make this without the almond extract if you like for a Mounds smoothie.

1½ cups (360 ml) chocolate-flavored Carb Countdown dairy beverage

2 tablespoons (16 g) chocolate whey protein powder

2 tablespoons (10 g) unsweetened cocoa powder

¼ teaspoon almond extract

¼ teaspoon coconut extract

Combine all of the ingredients in your blender and blend until smooth and well combined.

Yield:
1 serving