Beverages Recipes

Pumpkin Pie Smoothie

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This smoothie is like drinking pumpkin pie!
Place all ingredients in a blender & hit the puree button. Done!

  • 1/4 – 1/2 cup canned pumpkin
  • 2 cups nondairy milk
  • 1 – 2 tablespoons unrefined sugar or sweetener
  • 1/2 teaspoon pumpkin pie spice
  • 1 banana
  • 1 apple, peeled and cored or 1 cup silken tofu

I put measurements in my recipes to make it easier for readers, but if your comfortable guesstimating you’re more than likely to end up with a perfectly edible smoothie :)

Dessert Recipes

Fake It Ice-Cream

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You could of course use an ice-cream maker, but if you’re dying for a cold bowl of creamy fruitiness right now just get out your blender. Use just enough fresh Fruit juice, or nondairy milk to puree your choice of frozen Fruit. Use store-bought frozen Fruit or freeze your own.

When making “ice cream” I like to use the full fat versions of nondairy milk (which at most is still only 7%) as it gives the finished product a richer flavor. Another option is to add some half and half or lo-fat buttermilk.

You can get away without adding any sweetener, but you may find that your kids and guests prefer some sweetener and/or flavoring.

I’ve provided some suggested combinations below but I’m sure you’ll come up with your own favorites. When you do please feel free to share with other UnDieters by leaving a comment.

Add one or more of the Fruit in parenthesis.

  • banana, vanilla, optional: chopped walnuts, almonds, pecans (apple, pear, strawberry, orange)
  • banana, unsweetened shredded coconut, pineapple (orange, pineapple, apple, pear)
  • strawberry, banana (apple, pear)
  • banana, decaf coffee optional: carob/cocoa powder, vanilla, flavoring extracts– don’t use Fruit juice
  • any melon, optional: lime juice, (best to use  the juice from your melon, or apple, orange, or pear juice)
  • chopped dates, banana, optional: chopped walnuts, almonds, pecans

You’ll need to stop the blender occasionally to scrape down the sides. The mixture should be smooth, creamy and thick (except for the chopped nuts, which you’ll stir in at the end if you’re using). If you’ve used too much liquid, add more Fruit and puree until you have the right consistency.

Note: sometimes the above technique just doesn’t work to give you an ice-cream consistency. In that case pour the mixture into a metal or plastic container. Don’t use glass as it can crack in the freezer. Freeze and stir with a fork every 30 minutes until your “ice cream” is the right consistency. The right consistency is however you like it!

Beverages Recipes

The UnDiet Basic Fruit Smoothie

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For each smoothie put 2 cups of fresh or frozen Fruit or mix of Fruit into a blender, add enough liquid to barely cover the Fruit and puree. Adjust the amount of liquid to suit your taste or mood.

If you have fresh Fruit juice on hand you could and should use it in place of nondairy milk. Low-fat coconut milk would be a good choice also, although the canning process means that the milk has been cooked.

Optional additions:

  • vanilla and/or other flavored extracts
  • carob powder
  • cocoa powder
  • unsweetened shredded coconut
  • decaf coffee
  • date or maple sugar
  • honey
  • agave nectar
  • maple syrup (use the real thing not high-fructose laden brown water)
  • nut butter
  • canned pumpkin
  • spices: cinnamon, ginger, mint, anise, apple pie spice blend, pumpkin pie spice blend, allspice, clove …
Basic Information

Milk in Fruit Shakes?

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One of my readers asked why I allow nondairy milks in Fruit smoothies for breakfast when you’re supposed to have nothing but Fruit. This was my answer to her.

You’re right Roberta, a perfect combination would be Fruit alone. There are several reasons that I give recipes using the nondairy milk options.

  1. When I first embarked on the UnDiet I didn’t like Fruit shakes that didn’t have some creaminess to them, so these grain and seed milks were a compromise that helped me get over that barrier.
  2. Many people don’t have easy access to fresh Fruit juices. It would be better then to use nondairy milk instead of bottled, canned or frozen juice concentrate. Although it would be even better to just eat fresh Fruit and leave the Fruit shakes for when you have fresh juice available.
  3. Fruit smoothie recipes that are creamy are good ways to help acclimate your kids to the UnDiet. If your kids prefer smoothies with heavy cream and fresh juice rather than those with nondairy milk because it mimics ice-cream I would substitute 1/2 nondairy milk for 1/2 the cream or dairy milk and gradually add more nondairy milk until they’re completely converted.
  4. Sometimes you just need a little variety.

Note: if you or your children are sick a diet of nothing but Fruit smoothies can be helpful. They help to cleanse your body of waste matter and toxins which are the “grippers” that hold onto diseases. They’re also good at hiding the taste of any medicine you might be taking or a perfect opportunity to add ingredients that are healing.

Beverages Dessert Fruit Recipes

Make It Your Way

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Any of The UnDiet Fruit Smoothie recipes can be made into ice-cream, popsicles, gelato or slushies.

Ice-cream: Any of the Fruit shake and smoothie recipes can be served as a mock ice-cream or sorbet simply by using all frozen Fruits, or a mix of fresh and frozen Fruits and reducing the amount of liquid to just enough to puree the Fruit. Serve immediately or store in an airtight container in the freezer. You could also simply pour the smoothie into an ice-cream maker.

Popsicle: After pouring the Fruit shake or smoothie into a popsicle mold, cover with plastic wrap, then poke a popsicle stick through the center of the plastic wrap. The plastic wrap will help to hold the stick in place while the popsicle freezes solid.

Gelato: Pour pureed smoothie into flat metal or plastic pan. Don’t use glass as glass placed in the freezer can crack. Place the pan in the freezer. After 30 minutes remove from freezer and scrape with a fork to break up any frozen bits. Place back in the freezer and repeat the scraping process every 30 minutes until smoothie is completely frozen and fluffy. Serve immediately. If you serve it later you will need to let it sit out for about 30 minutes and scrape and stir with a fork to re-fluff the gelato.

Slushy: Use frozen versions of some of the ingredients to make your Fruit shake thick and cold.

Beverages Recipes

Raspberry Slush

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Put 2 cups fresh or frozen raspberries into a strainer set over a large glass pitcher. It must be glass because you’ll be pouring 1/2 cup boiling water over the raspberries. Press berries with a spoon until all juice has been released. Discard pulp. Yes, discard it. It’s full of seeds and not any fun to eat. Do the same with 3 cups fresh or frozen cranberries over the same pitcher. Refrigerate pitcher.

When juice is chilled pour into a blender and with blender running add 1 cup of ice cubes one cube at a time. When mixture is slushy, pour into a pitcher or punch bowl. Slowly stir in one chilled can of sugar-free lemon-lime carbonated soda or water.

Beverages Recipes

Pineapple Kick

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pineapple

Over a blender bowl press one 5 inch piece of peeled, finely chopped fresh ginger through a garlic press, working in batches until you’ve extracted the ginger juice or use 1/4 teaspoon ground ginger. Add and puree.

3 cups fresh pineapple, chopped
1 cup fresh orange juice
1/4 cup fresh lime juice
1/4 cup fresh cilantro, chopped

Keep blender running and add 1 more cup of fresh orange juice.

Beverages Guidelines

UnDiet Your Beverages

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Often when someone decides to change their diet either to get healthy or to lose weight they forget about their beverages. So here’s a quick checklist for getting your beverages to match up with your new eating plan.

Go through your beverages and eliminate any that contain:

  • Caffeine – don’t forget that many diet sodas have caffeine. Caffeine has the same insulin-stimulating, weight-loss-inhibiting effect as aspartame.
  • Sweeteners: Aspartame, Nutrasweet, high fructose corn syrup, refined sugar, sucrose, corn syrup or corn syrup product and dextros.

Read labels! I had been drinking this delicious fruit-flavored mineral water for some time when I looked at the label and was horrified to find that it contained high fructose corn sweetener! What can you drink? While plain water would be ideal sometimes you want a little variety – especially when you’re trying to drink half your body weight in ounces. So to make it easier for you to get your beverage on check out some of the suggestions below to add some excitement to your water:

  • water with a squeeze of lemon, lime, orange or grapefruit juice
  • herbal teas, hot or iced
  • vegetable juice (be careful of the sodium content in store-bought juices)
  • hot vegetable broth
  • Stevia is an excellent choice for a natural sweetener in your beverages. Some people (myself included) think it has a bit of a bitter after-taste. Liquid stevia generally has less additives than powdered stevia. Read your labels!
  • Monk fruit is another natural sweetener which like stevia has 0 carbs and 0 calories and less of an after-taste. The problem with monk fruit is that it’s difficult to find pure monk fruit. Skinny Girl Monk Fruit Extract Liquid Sweetener, Monk Fruit in the Raw and Monk Fruit to Go have 0 carbs and few to 0 additives.