RealSmoothies. for. Real People

Transcription

1 RealSmoothies for Real People

2 RealSmoothies for Real People Published by RealDose LLC th Street Boulder, CO Copyright 2013 RealDose LLC. All rights reserved. No part of this book, including interior design, cover design and icons, may be reproduced, stored in a retrieval system or transmitted by any means, electronic, mechanical, photocopying, recording or otherwise, without written permission from the publisher. All content is for informational purposes only and is not intended to take the place of medical advice from a healthcare professional. Consult with your physician or other licensed healthcare provider before taking any action related to your health. All trademarks are the property of their respective owners.

3 Congratulations. You re taking charge of your health, and we at RealDose applaud you. We want to give you more than just kudos, though. Our mission is to help you get to your goal of a healthier, happier you as fast as possible. And to that end, we ve created three convenient and delicious drink mixes: RealMeal GF (natural vanilla and chocolate flavors) and RealReds Advanced Phytonutrient Blend. You can enjoy these ready-to-mix products with water alone or combine them with other ingredients to make a smoothie. In fact, combination smoothies have become so popular among the RealDose community that we decided to compile our favorite recipes. Developed by our RealCare Team of health and wellness experts, these smoothies are easy to make, delicious and satisfying. We hope you enjoy them! To your health, Steven Sisskind, M.D.

4 Table of Contents RealBlending Basics Better Blending: 8 Easy Steps Measurement Conversions RealMorning Smoothies You Complete Me Magical Breakfast Blaster RealWorkout Smoothies Exotic Parfait Tangy Berry Delight Powerhouse Recovery Choconut Chiller RealSlimming Smoothies Pomegranate-Berry Blast Bongo Berry Green As You Get RealLow-Carb Smoothies Popeye s Love Chai Latte Mocha Go Go

5 RealPaleo Smoothies Caveman Cooler Kiwi Blast Blueberry Celecumber RealVeggie Smoothies Veggie Surprise Green Thai Wonder RealSpecial Smoothies Green Tea DeLite Yummy Berry Strawberry Spinach Sleepy Time The Energizer Chilly Chillme Pink Purifier Pumpkin Pie Nutrient Composition We re Here to Help

6 RealBlending Basics When it comes to convenience, nothing beats a smoothie. You can concoct all sorts of pureed powerhouses with just a few ingredients, a blender and a dash of creativity. Smoothies can span the gamut of tastes: from savory to sweet, from simple to sublime. And depending on what you throw in the blender, you can whip up everything from an on-the-go morning energizer to a filling daytime snack. Smoothies pull double-duty by quenching thirst and demolishing hunger. The best part? These blended beverages not only taste deliciously indulgent they re also good for your health! 1 RealDose

7 Better Blending: 8 Easy Steps You need only a few basics to create a smoothie that delivers the nutrients your body demands. Mix and match these smoothie staples to create your own signature drink. Here s how: 1. Start with high-quality protein RealMeal GF This meal supplement delivers 17 grams per serving of non-denatured whey protein that comes exclusively from Australian grass-fed cows. Key vitamins, minerals, digestive enzymes and more round out the formula, which is available in two natural flavors: vanilla and chocolate. 2. Combine with your choice of liquid Filtered water A refreshing, calorie-free option for lowercalorie smoothies. Milk (skim or low-fat) A protein-rich choice that adds a light creamy texture and a good source of calcium. Whenever possible, choose organic milk, preferably from grass-fed cows. It has a healthier fatty acid composition, including more conjugated linoleic acid (CLA), a fatty acid shown to help you retain lean muscle as you reduce body fat. Herbal and regular teas Try green, oolong, herbal and other teas for a smoothie chock-full of antioxidants. Almond milk (unsweetened) A non-dairy alternative that s not only lower in calories and fat but also a good source of vitamin E and magnesium. Coconut milk (unsweetened) A non-dairy alternative that s low in calories and a good source of healthy fats. Remember, the texture of your smoothie will depend on how much liquid you add. More liquid will give you a thinner consistency, while less will produce a thicker smoothie. 2 RealDose

8 3. Boost the phytonutrient content RealReds This advanced phytonutrient blend provides a delicious combination of eight superfruits (acai, cherries, apples, blueberries, cranberries, pomegranate, raspberries and strawberries), organic vegetables and enzymes. With one serving, you re getting the protective benefits of four servings of fruit with just 30 calories and 7 grams of net carbs. Berries They re one of the richest sources of anthocyanins, plant compounds with anti-inflammatory properties. Greens Use the greens we suggest in the recipes, or feel free to substitute any of the following: kale, Swiss chard, romaine lettuce, red leaf lettuce, bok choy or arugula. Fruits Choose either fresh or frozen varieties. Frozen will produce a creamier texture and typically needs less ice. If you like thicker smoothies, choose fruits like mangos or bananas. If you prefer a thinner consistency, choose citrus fruits, melons or other fruits with a higher water content. 4. Add healthy fats Nuts, seeds, olive, walnut or coconut oil, flaxseed and avocado can help you feel fuller longer. A special note on using whole flaxseeds: Be sure to pre-blend whole seeds into a powder (about 15 seconds on high speed) before adding other ingredients. This allows the nutrients in the seeds to be better absorbed by the body. 5. Spice it up A dash of sea salt can add zing to a green smoothie. Herbs and spices bring a savory twist. Try allspice, basil, cilantro, cinnamon, ginger, lemongrass, mint, nutmeg or parsley. Natural vanilla and almond extracts can also boost the flavor. 3 RealDose

9 6. Add natural sweetness if you need it Ideally most of the sweetness should come from fruit, but if you need a little more, we recommend stevia or xylitol. A small portion of dried fruits such as dates or figs can also sweeten things naturally. 7. Add thickness This step will give your smoothie more texture and creaminess, while keeping it healthy. Nut and seed butters (preferably organic, unsweetened varieties) also provide fiber, protein and healthy fats. Try almond, sesame seed, sunflower seed or pumpkin seed butters. Dairy products can also help add thickness. Try non-fat or low-fat yogurt, kefir or cottage cheese. Other thickening ingredients include oats, beans, soaked chia seeds and ice. 8. Mix it up Throw all of your ingredients and liquid into your blender and mix until smooth and creamy. Starting on a slow speed and gradually increasing the speed will make a smoother texture and require fewer ice cubes. Blend until desired consistency (about 30 to 40 seconds). 4 RealDose

10 Measurement Conversions The following measurements are equivalent: 1 cup 8 fluid ounces 16 tablespoons 48 teaspoons 240 milliliters (ml) RealMeal GF 2 scoops 6 tablespoons 35.2 grams (chocolate flavor), 32.2 grams (vanilla flavor) 5 RealDose

11 RealMorning Smoothies A smoothie starts your busy day off right. It s fast, easy and portable. Streamline your morning meal even more by gathering all the ingredients you need at night. Throw them in the blender and refrigerate. Come morning, just take it out of the fridge and turn on the blender. 6 RealDose

12 You Complete Me Feel full all morning long with the dual hunger-curbing benefits of protein and fiber. 1 cup coconut milk (unsweetened) ¼ cup non-fat, plain Greek yogurt ¼ cup oats (plain, old-fashioned variety) 1 tablespoon walnuts, roughly chopped ½ cup strawberries, sliced 2 scoops RealMeal GF (vanilla flavor) 1 tablespoon RealReds Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 390 Calories 28 g Protein 40 g Carbs 15 g Fat 8 g Fiber 7 RealDose

13 Magical Breakfast Blaster A blueberry lover s delight. ½ medium banana, sliced ½ cup blueberries 1 tablespoon chia seeds 1 cup spinach ½ cup coconut milk (unsweetened) 2 scoops RealMeal GF (vanilla flavor) Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 320 Calories 21 g Protein 37 g Carbs 11 g Fat 10 g Fiber 8 RealDose

14 RealWorkout Smoothies To get the most out of any exercise session, your body needs the right fuel. A smoothie that s easy to digest and packed with healthy carbs is a great option. Try one about 45 to 60 minutes before you start to sweat. After your workout, you ll need to rehydrate your tissues, replenish glycogen stores and jump-start muscle recovery. A smoothie with the ideal amount of carbs, protein and essential fatty acids is a must. 9 RealDose

15 Exotic Parfait You may be working out at home, but you ll feel like you re exercising in the Caribbean with this tropical smoothie. ½ cup mango cubes, frozen ½ cup strawberries ½ cup non-fat, plain Greek yogurt ½ cup coconut milk (unsweetened) 2 scoops RealMeal GF (vanilla flavor) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 300 Calories 30 g Protein 29 g Carbs 8 g Fat 5 g Fiber 10 RealDose

16 Tangy Berry Delight Electrify your taste buds and your muscles with this pre-workout treat. 1 cup frozen berries, mixed ½ cup coconut milk (unsweetened) 2 tablespoons lemon juice 2 scoops RealMeal GF (vanilla flavor) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 230 Calories 18 g Protein 24 g Carbs 7 g Fat 8 g Fiber 11 RealDose

17 Powerhouse Recovery After a tough workout, you deserve this tempting chocolaty indulgence. ¼ teaspoon cinnamon 1 tablespoon almond butter ½ cup coconut milk (unsweetened) ½ cup water ½ medium banana, sliced 2 scoops RealMeal GF (chocolate flavor) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 310 Calories 21 g Protein 25 g Carbs 16 g Fat 8 g Fiber 12 RealDose

18 Choconut Chiller This smoothie will give your muscles the protein boost they need after you ve worked them hard. ½ cup non-fat, plain Greek yogurt ½ cup coconut milk ½ cup water 2 teaspoons cocoa powder (unsweetened) 2 scoops RealMeal GF (chocolate flavor) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 250 Calories 31 g Protein 18 g Carbs 9 g Fat 8 g Fiber 13 RealDose

19 RealSlimming Smoothies These smoothies are packed with protein and fiber to help you feel full longer. Add one to a light lunch, or have it as an afternoon snack to help keep the munchies at bay. 14 RealDose

20 Pomegranate-Berry Blast This fruity blend will satisfy your sweet tooth. 2 cups assorted frozen berries 2 tablespoons pomegranate juice concentrate ½ cup non-fat, plain Greek yogurt 1 cup water 1 tablespoon whole flaxseeds (preferably organic) 2 scoops RealMeal GF (vanilla flavor) 1 tablespoon RealReds 3 to 4 medium ice cubes Add whole flaxseeds to blender, grind to a powder for 15 seconds. Add remaining ingredients, secure lid and blend 30 to 40 seconds or until desired consistency. 400 Calories 33 g Protein 47 g Carbs 10 g Fat 11 g Fiber 15 RealDose

21 Bongo Berry A nutty-flavored delight for your mouth with a berry boost for your brain. 1 tablespoon flaxseed oil (preferably organic) 1 cup frozen blueberries 1 cup coconut milk (unsweetened) ¼ cup non-fat, plain Greek yogurt 2 scoops RealMeal GF (vanilla flavor) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 420 Calories 24 g Protein 31 g Carbs 23 g Fat 6 g Fiber 16 RealDose

22 Green As You Get Kermit would love this delicious combo of green tea and green veggies. (And so will you!) 1 tablespoon lemon juice ½ cup cucumber, sliced ½ cup spinach or kale ½ medium avocado 1 cup brewed decaf green or ginger tea (chilled) 2 scoops RealMeal GF (vanilla flavor) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 310 Calories 20 g Protein 18 g Carbs 18 g Fat 9 g Fiber 17 RealDose

23 RealLow-Carb Smoothies Giving carbs the cold shoulder? These smoothies are loaded with high-quality protein without excess carbs. 18 RealDose

24 Popeye s Love You too will be strong to the finish when you sip this shake full of spinach. 1 cup spinach 1 tablespoon lime juice 1 cup water ¼ cup non-fat, plain Greek yogurt 2 scoops RealMeal GF (vanilla flavor) Stevia (to sweeten) Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 170 Calories 21 g Protein 9 g Carbs 5 g Fat 3 g Fiber 19 RealDose

25 Chai Latte The spiced hot tea that has long been the favorite beverage of Southeast Asia can now be captured in a cool smoothie. 1 cup brewed, decaf chai tea (black tea with chai spice) (chilled) 1 cup coconut milk (unsweetened) 2 scoops RealMeal GF (vanilla flavor) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 190 Calories 17 g Protein 9 g Carbs 9 g Fat 2 g Fiber 20 RealDose

26 Mocha Go Go This mix of chocolate and coffee is the perfect way to wake up your morning. 1 cup brewed, strong decaf coffee (chilled) ¼ teaspoon cinnamon 1 cup coconut milk (unsweetened) 2 scoops RealMeal GF (chocolate flavor) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 190 Calories 17 g Protein 10 g Carbs 10 g Fat 4 g Fiber 21 RealDose

27 RealPaleo Smoothies Following a paleo-friendly diet? There s still room in your meal plan for smoothies. This collection has nuts, seeds, veggies and lots of other caveman treats. 22 RealDose

28 Caveman Cooler Chill out like your ancestors with this combination of berries and nuts. 1 cup strawberries 1 tablespoon almond butter 1 cup brewed tea (decaf green tea, holy basil, peppermint or other) (chilled) 2 scoops RealMeal GF (vanilla flavor) 1 tablespoon RealReds 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 320 Calories 22 g Protein 29 g Carbs 14 g Fat 8 g Fiber 23 RealDose

29 Kiwi Blast A fruity way to eat more detoxifying broccoli. 1 cup kiwi fruit (peeled and sliced) 1 cup broccoli crowns (steamed) 1 tablespoon whole flaxseeds (preferably organic) 2 scoops RealMeal GF (vanilla flavor) 1 tablespoon RealReds 1 cup water 3 to 4 medium ice cubes Add whole flaxseeds to blender, grind to a powder for 15 seconds. Add remaining ingredients, secure lid and blend 30 to 40 seconds or until desired consistency. 360 Calories 24 g Protein 48 g Carbs 11 g Fat 12 g Fiber 24 RealDose

30 Blueberry Celecumber The combination of greens and berries makes this smoothie a can t-miss. 1 cup blueberries ½ cup celery (chopped) ½ cup cucumber (chopped) 1 tablespoon chia seeds 1 cup brewed, decaf green tea (chilled) 2 scoops RealMeal GF (vanilla flavor) Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 300 Calories 21 g Protein 36 g Carbs 9 g Fat 11 g Fiber 25 RealDose

31 RealVeggie Smoothies Veggies never tasted this good! Use these smoothies alone as a snack, or add them to small meals to augment your intake of phytonutrients those beneficial plant compounds with antioxidant, anti-inflammatory, detoxifying and other health benefits. 26 RealDose

32 Veggie Surprise This deceptively delicious shake only tastes decadent. ½ cup spinach 1 medium tomato (cubed) 2 teaspoons lemon juice 1 clove garlic (minced) ½ medium avocado ½ cup water 1 scoop RealMeal GF (vanilla flavor) 3 to 4 medium ice cubes Salt and pepper to taste Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 250 Calories 12 g Protein 18 g Carbs 16 g Fat 9 g Fiber 27 RealDose

33 Green Thai Wonder A green smoothie with a spicy surprise. ½ cup broccoli (steamed) ½ cup spinach 10 sprigs fresh cilantro 2 teaspoons lemon juice ½ cup water Pinch of red pepper flakes or powder 1 medium tomato (diced) 1 scoop RealMeal GF (vanilla flavor) 2 teaspoons fresh garlic (minced) 1 teaspoon fresh basil (diced) Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 150 Calories 13 g Protein 19 g Carbs 3 g Fat 4 g Fiber 28 RealDose

34 RealSpecial Smoothies Whether you re looking to energize your morning, calm your nighttime routine or just take pleasure in a special treat, these smoothies fit the bill. 29 RealDose

35 Green Tea DeLite A thirst-quenching goody with a hint of lime. 1 cup strawberries 1 teaspoon lime juice 1 cup coconut milk (unsweetened) ¼ cup non-fat, plain Greek yogurt 1 tablespoon brewed, decaf green tea (chilled) 2 scoops RealMeal GF (vanilla flavor) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 270 Calories 24 g Protein 22 g Carbs 10 g Fat 5 g Fiber 30 RealDose

36 Yummy Berry This creamy smoothie boasts a vigorous nutrient boost. 1 cup assorted frozen berries 1 cup water ¼ cup non-fat, plain Greek yogurt 2 scoops RealMeal GF (vanilla flavor) 1 tablespoon RealReds Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 270 Calories 25 g Protein 31 g Carbs 5 g Fat 9 g Fiber 31 RealDose

37 Strawberry Spinach Who would have thought strawberries and spinach would make the perfect smoothie marriage? 1 cup strawberries ½ cup spinach 1 cup coconut milk (unsweetened) 2 scoops RealMeal GF (vanilla flavor) 1 tablespoon RealReds 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 260 Calories 19 g Protein 28 g Carbs 9 g Fat 6 g Fiber 32 RealDose

38 Sleepy Time The natural sources of tryptophan in this smoothie will help your body produce the sleep hormone melatonin. 1 tablespoon almond butter ¼ cup fresh cherries (pitted) ½ medium banana (sliced) 1 scoop RealMeal GF (vanilla flavor) 1 cup brewed chamomile tea (chilled) ½ cup fat-free milk Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 290 Calories 17 g Protein 32 g Carbs 12 g Fat 5 g Fiber 33 RealDose

39 The Energizer This green smoothie is sure to perk up your senses. 1 teaspoon lime juice 1 cup spinach ½ medium green apple (chopped) 1½ cups brewed ginger tea (chilled) 2 scoops RealMeal GF (vanilla flavor) Stevia (to sweeten) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 190 Calories 18 g Protein 18 g Carbs 5 g Fat 4 g Fiber 34 RealDose

40 Chilly Chillme When chamomile s in the house, you know it s time to relax. ¼ cup almonds 1 cup brewed chamomile tea (chilled) ½ medium banana, sliced ¼ cup coconut milk (unsweetened) ¼ cup non-fat, plain Greek yogurt 2 scoops RealMeal GF (vanilla flavor) ¼ teaspoon nutmeg 1 teaspoon vanilla Stevia (to sweeten) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 390 Calories 29 g Protein 29 g Carbs 18 g Fat 7 g Fiber 35 RealDose

41 Pink Purifier A tea-based smoothie with a veggie boost. 10 sprigs fresh parsley, dandelion or beet greens 2 tablespoons lemon juice 2 teaspoons fresh ginger (minced or grated) 1 cup brewed, decaf green tea (chilled) 1 small beet (steamed and cooled) 1 scoop RealMeal GF (vanilla flavor) 1 tablespoon RealReds 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 150 Calories 12 g Protein 23 g Carbs 3 g Fat 5 g Fiber 36 RealDose

42 Pumpkin Pie You don t need to wait until Thanksgiving to enjoy this healthy version of the classic dessert. ½ cup prepared pumpkin ¼ teaspoon pumpkin pie spice (cinnamon, nutmeg and clove) 1 ounce almonds 1 cup coconut milk (unsweetened) 1 scoop RealMeal GF (vanilla flavor) ¼ cup fresh cranberries (cooked) 3 to 4 medium ice cubes Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency. 330 Calories 16 g Protein 24 g Carbs 21 g Fat 9 g Fiber 37 RealDose

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44 Nutrient Composition Recipe Calories Protein (g) Carbs (g) Fat (g) Blueberry Celecumber Bongo Berry Caveman Cooler Chai Latte Chilly Chillme Choconut Chiller Exotic Parfait Green As You Get Green Tea DeLite Green Thai Wonder Kiwi Blast Magical Breakfast Blaster Mocha Go Go Pink Purifier Pomegranate-Berry Blast Popeye s Love Powerhouse Recovery Pumpkin Pie Sleepy Time Strawberry Spinach Tangy Berry Delight The Energizer Veggie Surprise You Complete Me Fiber (g) Yummy Berry RealDose

45 We re Here to Help At RealDose, we ve developed a complete line of science-based products designed to work together to meet your health goals, including weight loss. Weight Loss Formula No. 1 (WLF1) works at the hormonal level to balance your fat-regulating hormones and accelerate weight loss. It contains two non-stimulating herbal ingredients, each clinically proven in placebo-controlled trials to accelerate your weight loss up to twice as fast as diet alone.* Super Critical Omega-3 TG contains one of the highest and purest concentrations of omega-3 fatty acids. Human clinical studies have shown that both EPA and DHA, the omega-3 fatty acids found in Super Critical Omega-3 TG, help maintain a healthy inflammatory response, support heart health, promote fat loss and improve mood.* RealMeal GF delivers 140 nutrient-dense, protein-packed calories to help control hunger and eliminate cravings. It also helps boost your protein intake so you can protect lean muscle mass while you lose body fat. Its key ingredient is one of the most bioavailable forms of whey protein you can find.* RealReds powdered drink mix provides an innovative way to get the polyphenols and phytonutrients found in red and purple fruits and vegetables, without all of the fructose that can lead to excess belly fat. With one serving, you re getting the antioxidant benefits of four servings of fruit along with the anti-inflammatory benefits of naturally occurring plant polyphenols and other phytonutrients while cutting out more than 200 calories of pure sugar.* To find out more about our products, visit our website, realdose.com. And one more important bonus 40 RealDose

46 As a RealDose customer, you re entitled to membership in our RealDose Healthy Life Program, which provides live, virtual health and weight-loss education, support and coaching. Your first one-on-one session can help you pinpoint your goals and ways to achieve them. During the next 12 sessions you ll learn more about diet and exercise, as well as how to manage stress and how to address other lifestyle challenges that may be holding you back. To sign up, call us at or support@realdose.com. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This product is to be used in conjunction with a healthy calorie-reduction and exercise program. 41 RealDose

47 RealDose is dedicated to delivering remarkable health improvements that make people s lives better. RealDose th Street, Boulder, CO Toll-free: Fax: Intl: