* Exported from MasterCook *

Orange Julius

Recipe By : Top Secret Recipes
Serving Size : 2 Preparation Time :0:00
Categories : Drinks, Non-Alcohol

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup orange juice
1 cup water
3/4 teaspoon vanilla
1/4 cup sugar
1/4 cup Better'n'Eggs
1 cup ice cubes -- heaping

1. Combine all ingredients in blender container.

2. Blend until frothy.

Calories: 167.8
Fat grams: 0.3
Fiber grams: 0.3

W/W Points: 3

If you substitute 1/4 cup Spoonable Equal for the sugar the following nutritional information applys:

Calories: 71.1
Fat grams: 0.3
Fiber grams: 0.3

W/W Points: 1

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NOTES : Recipe originator indicated you could also use 1 egg white but the egg substitute works well to make the drink frothy. Additionally you can use 2 tablespoons ofFrothee (found in alot of liquour sections) to achieve the same results. I have not been able to find Frothee.

* Exported from MasterCook *

Cappuccino Shake - 3 Points

Recipe By :JoAnna M. Lund
Serving Size : 2 Preparation Time :0:00
Categories : Beverages

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup skim milk
1 teaspoon dry instant coffee crystals
Sugar substitute to equal 1/4 cup sugar
1/2 teaspoon brandy extract
1 cup sugar-free and fat-free vanilla ice cream
1/8 teaspoon ground cinnamon

1. In a blender container, combine skim milk, coffee crystals, sugar
substitute and brandy extract. Cover and process on BLEND for 10
seconds. Add ice cream. Recover and continue processing on BLEND 15
seconds or until mixture is smooth. Pour mixture into 2 glasses and lightly
sprinkle cinnamon over tops. Serve at once. Serves 2.

Serving size (1 glass)
According to the newsletter:
Per serving: 144 Cal, 0g Fat, 11g Pro, 25g Carb, 181mg Sod, 0g Fib
Healthy Exchanges: 1/2 Skim Milk, 3/4 Starch, 12 Opt. Cal.
Diabetic Exchanges: 1 Skim Milk, 1/2 Carb
Weight Watcher Points: 3

Source:
"Healthy Exchanges Food Newsletter, December 1996"
Yield:
"2 glasses"

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NOTES : Submitted by Gwena on 8/4/99 to the Healthy Exchanges
Website. MC formatted by Pamela S. on 8/5/99. Shared by Pamela S. on
8/31/99 to the W. W. Forum.
Nutr. Assoc. : 0 0 0 0 0 0

* Exported from MasterCook *

Banana Jubilee

Recipe By : Posted by dawlzgirl in W/W Forum
Serving Size : 1 Preparation Time :0:00
Categories : Drinks, Non-Alcohol

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 small banana
1/2 cup skim milk
1 tablespoon instant oatmeal
2 packages Equal® sweetener
5 ice cubes
1/2 teaspoon cinnamon
a bit of honey

Blend in blender or food processor.

Calories: 181.7
Fat grams: 1.1
Fiber grams: 3.9

W/W Points: 3

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NOTES : Originator indicates, "grand total: 4pts. Serves only you! " Depending on how much honey you use adjust the points.

* Exported from MasterCook *

Strawberry Sunrise - 3 Points

Recipe By : Posted by dawlzgirl in W/W Forum
Serving Size : 1 Preparation Time :0:00
Categories : Drinks, Non-Alcohol

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup skim milk
2 ice cubes
1 cup frozen unsweetened strawberries
1/8 teaspoon vanilla
1 package Equal® sweetener
1/2 cup nonfat strawberry yogurt with aspartame

1. Blend in blender or food processor.

Calories: 202.1
Fat grams: 1.0
Fiber grams: 3.4

W/W Points: 3




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NOTES : Originator indicated, "All comes to about 3.5 points. Serves 1! You can add ice cream or whipped topiing for extra YUM! (...and points...)."

* Exported from MasterCook *

Mocha Smoothie

Recipe By : Weight Watchers Magazine, Mar-Apr 1998
Serving Size : 2 Preparation Time :0:00
Categories : Beverages Chocolate

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/4 cups low-fat chocolate ice cream
1/2 cup skim milk
2 teaspoons instant coffee granules
4 ice cubes
1/2 teaspoon cocoa-sugar cappuccino sprinkles

1. Place first 4 ingredients in a blender: process until smooth. Pour into glasses; top with sprinkles. Serve immediately.

Yield: 2 servings (serving size: 1 cup).

POINTS: 3: Exchanges: 1 1/2 Starch

Per serving: CAL 124 (19% from fat): PRO 4.7g: FAT 2.6g (sat 1.3g); CARB 2lg; FIB Og; CHOL 7mg; IRON 0.1mg; SOD 83mg; CALC 137mg


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* Exported from MasterCook *

Spiced Apple Cooler - 1 Point

Recipe By :JoAnna M. Lund with Barbara Alpert
Serving Size : 6 Preparation Time :0:00
Categories : Beverages

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups unsweetened apple juice
1 tablespoon lemon juice
1/2 teaspoon apple pie spice
1 cup chopped ice
3 cups Diet Mountain Dew

"For fans of apple cider who can't wait until cider season, here's a tasty alternative that's sure to succeed with thirsty men everywhere."

1. In a blender container, combine apple juice, lemon juice, and apple pie spice. Cover and blend on HIGH, 15 seconds. Add chopped ice. Cover and process on HIGH 30 seconds. Pour mixture into a large pitcher. Add Diet Mountain Dew. Mix well to combine. Serve over ice. Serves 6 (1 cup).

Serving size (1 cup)
According to the cookbook:
Per serving: 60 Cal, 0g Fat, 0g Pro, 15g Carb, 22mg Sod, 0g Fib
Healthy Exchanges: 1 Fruit
Diabetic Exchanges: 1 Fruit
Weight Watcher Points: 1

Source:
"Cooking Healthy with a Man in Mind cookbook, page 299"
Copyright:
"Healthy Exchanges, Inc. 1997; ISBN 0-399-14265-7"
Yield:
"6 cups"

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NOTES : Scanned & MC formatted (using MC-TagIt) by Pamela S. on 12/20/1999. Shared by Pamela S. on 1/5/2000 to the Weight Watchers Forum.

* Exported from MasterCook *

Banana-Soy Smoothie

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Beverages

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces West Soy Low Fat Vanilla Soy Drink
1 medium banana
dash nutmeg
ice cubes

Put all ingredients in blender and process till smooth.

Description:
"WW Points = 4.5"

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Per serving: 267 Calories (kcal); 3g Total Fat; (8% calories from fat); 7g Protein; 56g Carbohydrate; 0mg Cholesterol; 102mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 2 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : 27 mg of isoflavones per serving.
Nutr. Assoc. : -9152 0 0 0

* Exported from MasterCook *

Strawberry-Banana Smoothie -- 2 Points

Recipe By :Adapted from Mori-Nu Lite Recipe on Box
Serving Size : 1 Preparation Time :0:00
Categories : Janestarr Lowfat
Reg 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 10-ounce package Mori-Nu Lite Silken Tofu -- Firm
2 1/2 ounces frozen sweetened strawberries -- or unsweetened plus 3 T sugar
1/4 banana -- ripe
1/8 cup orange juice -- or as needed

Allow frozen fruit to partially thaw. (I use bananas that have been previously frozen)

In a blender or food processor, combine all ingredients. Process until smooth adding any kind of fruit juice to make beverage desired consistency.

Description:
"Lowfat frozen Shake"
Source:
"[email protected]"

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Per serving: 123 Calories (kcal); 1g Total Fat; (5% calories from fat); 5g Protein; 26g Carbohydrate; 0mg Cholesterol; 62mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 0 Other Carbohydrates

Serving Ideas : Serve cold with a straw.


Nutr. Assoc. : 0 0 0 0

Enjoy!
* Exported from MasterCook *

Strawberry Hand-blender Smoothie-- 1 pt

Recipe By :
Serving Size : 1 Preparation Time :0:05
Categories : Beverages Fruit
Lowfat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup sliced strawberries
1/2 cup skim milk -- or any kind
2 teaspoons Equal Spoonful Sweetener -- or sugar, to taste
1/2 sliced banana -- frozen, optional

Put sliced berries in a tall glass.

Add milk.

Add sugar substitute (or sugar) to taste. I used 1 packet of Equal.

Blend in glass with "immersion" hand blender (or in blender on med- high speed) until smooth.

Serve immediately with a straw.

Counts as 1 fruit serving and 1/2 a skim milk (17% RDA calc.) serving for only 1 WW point!
93 cals, 1 g. fat, 4 g. fiber= 1 WW pt.

For an additional WW point, add 1/2 of a sliced, frozen banana to the mix. Allow to sit at room temp for about 10 minutes to soften slightly before blending. 147 cals, 1g. fat, 5 g. fiber= 2 WW pts

Description:
"An easy way to get in a fruit serving along with some calcium."
Source:
"[email protected] in CT"
Start to Finish Time:
"0:05"

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Per serving: 93 Calories (kcal); 1g Total Fat; (7% calories from fat); 5g Protein; 18g Carbohydrate; 2mg Cholesterol; 65mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : Fast, easy way to make a smoothie. This was really tasty and easy to clean up.
--JaneStarr
Nutr. Assoc. : 0 0 0 2130706543

* Exported from MasterCook *

Strawberry-Yogurt Cooler

Recipe By : Betty Crockers Good and Easy Cookbook
Serving Size : 4
Preparation Time :7:00

Amount Measure Ingredient -- Prep Method
-------- ------------ --------------------
2 Cups Strawberries -- Whole
1 Cup Milk
2 Containers Strawberry Yogurt -- 6 Ounce Each

Reserve 4 strawberries. Place remaining strawberries, the milk and yogurt in
blender. Cover and blend on high speed about 30 seconds or until smooth

Pour into 4 glasses. Garnish each with a strawberry.

WW - 4 points each serving

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------------------
[email protected]

I thought that I had previously posted this, but I guess not. This has been my pre-treadmill breakfast lately and it's very fast, easy and yummy. Make sure to stock up on melon when it's at its peak and freeze it for smoothies. Also, freeze peeled 1/2 bananas before they become overripe (in freezer-weight ziplock bags).

Jane

* Exported from MasterCook *

Melon Smoothie^ -2 to 2 1/2 points

Recipe By :Adapted From The Mayo Clinic Williams-Sonoma Cookbook
Serving Size : 1 Preparation Time :0:05
Categories : Breakfast drinks


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup melon balls
1/2 banana -- cut into pieces
2 2/3 tablespoons orange juice -- 3 fl. oz.
2 tablespoons plain nonfat yogurt
1 1/2 teaspoons unprocessed wheat bran
1 fluid ounce skim milk -- Jane's addition,optional

In a blender, combine the cantaloupe, banana, OJ, yogurt, and bran. Blend until smooth, about 20 seconds.

Pour into a glass and serve with a straw.

I used frozen fruit chunks and let then stand (in the blender) at room temperature for about 5 minutes before blending. Rather than have to clean a blender, I make this in a large plastic cup using one of those hand-held "immersion" blenders. I sometimes add a few splashes of skim milk to soften the consistency.

Input into MC5 by [email protected] in CT

I like to keep some frozen melon balls in a freezer zip-lock bag . I also freeze peeled bananas the same way.

Description:
"Lowfat, Nutrient-rich Way To Start Your Day Using Frozen Fruit"
Source:
"[email protected]'s Adaptation"
Start to Finish Time:
"0:05"

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Per serving: 159 Calories (kcal); 1g Total Fat; (4% calories from fat); 4g Protein; 37g Carbohydrate; 1mg Cholesterol; 85mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 2 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : Per book using cantalope (1/4 melon) w/o milk:
138 cals, < 1 g fat, 3 g fiber = 2 WW Points

Per MC using watermelon & milk:
152 cals, 1 g. fat (7%CFF), 3 g. fiber= 2 1/2 WW Points
12% calcium if 1 oz skim milk is used = 1/2 milk serving
Posted to elf & FF on 8/15/99
Nutr. Assoc. : 0 0 0 0 0 2130706543



[This message has been edited by JaneStarr (edited 06-30-2000).]

I have spent the last couple days doing MASSIVE online research about "sports drinks" and electrolyte replacement drinks. The following long-winded treatise is the result of that research.

First off, DO YOU NEED A SPORTS DRINK? According to some articles I read, if you exercise less than an hour at a time, probably not. Plain water would do as well, they say, and the electrolytes (sodium and potassium) you sweat away can be easily replaced by the foods you eat.

HOWEVER: If you exercise a lot, or sweat profusely, electrolyte replacement is a good idea. I fall into the latter category: I sweat when I work out. A LOT. And I've felt the need for an electrolyte replacement drink.

PROBLEM: All commercial "sports drinks" contain sugars for carb replacement, as well as the electrolytes. Calorie counts vary from 50-70 cal per 8-oz serving... that's a POINT OR MORE PER CUP! And you'll be drinking LOTS of cups!

The sugars in sports drinks serve two purposes: to provide quick fuel for working muscles, AND to (slightly) improve absorption by the body compared to plain water.

I wanted a sugar-free "sports drink" that would taste good (which, studies show, help people to drink more of it than they would plain water), provide electrolytes, but not add any points.

NOTE: If you work out for extended periods (distance running, that sort of thing), then you NEED the carbs in the regular "sports drinks"!! Skip the rest of this post, and go grab some Gatorade or All Sport or whatever... However, for most of us who work out an hour or less, we don't NEED the carbs, and to some extent they defeat the purpose (we're supposed to be trying to burn FAT, after all, and if we guzzle sugary sports drinks, our bodies will gladly burn that sugar instead of our fat!)

ARE SUGAR-FREE "Sports Drinks" COMMERCIALLY AVAILABLE? Well, if they are, several Internet searches failed to turn them up. I did find a company that sells mineral water with added electrolytes, but they cost a bundle ($30 for a case of 24 20-oz bottles!)

SO, I set about making my own "sports drink". There seems to be a great disparity between different sports drinks in terms of how much sodium and potassium they contain. A trip to the supermarket and inspection of nutrition labels revealed the following (per 8-oz serving :

-------------- Sodium ----- Potassium
Gatorade:----- 110 mg ------- 30 mg
All Sport:---- 55 mg ------- 50 mg
PowerAde:----- 55 mg ------- 30 mg

(NOTE: Gatorade, All Sport, and PowerAde are registered trademarks of the companies involved. However, the data in the table above, since it came directly from government-required nutrition labels, is presumably in the public domain.)

For what it's worth, Gatorade has more sodium than the others, but significantly less carbs. Both sodium and carbs help the drink get into the system faster, but the sodium is more important. I elected to go for essentially a 75/50 mg mix of sodium and potassium. However, the sodium DOES allow the stuff to get into the system faster than plain water does, so it needs to be there, especially since our version will be carb-free.

As a "base", I decided to use a sugar-free powdered drink mix (I used Wyler's Lite, but Sugar-Free KoolAid or Crystal Light would work just as well.) Be sure that whatever you choose is sodium-free, or adjust the recipe accordingly. BTW, these drink mixes all have added Vitamin C, which may not be necessary but it certainly can't hurt...

For sodium, ordinary table salt will do fine.

For potassium, I bought potassium tablets (99 mg each), 100 tablets for under $2.00 at Wal-Mart.

Okay, without further ado, the recipe:

---------------------------------------------
SUGAR-FREE "SPORTS DRINK"

1 packet or container sugar-free drink mix (to make 2 qts)
1/4 tsp table salt
4 potassium tablets (99 mg each)
2 quarts water

Take about 1/4 cup of the water and put in a cup with the potassium tablets. Heat in the microwave until the water gets close to boiling. Stir to dissolve the tablets. Add the salt and stir.

Put the drink mix in a pitcher, add water, and stir until the drink mix is dissolved. Add the salt/potassium solution and mix thoroughly. Chill.

Per 8-oz serving: 5 cal, about 75 mg sodium, 50 mg potassium. ZERO POINTS.

If you'd like less sodium, use a 1/8-tsp measure, and do one level measure plus 1/2 of another. This will cut the sodium to about 55 mg/serving instead of 75. (FYI, 1/4 tsp of salt contains 590 mg sodium.)

This drink tastes just fine... it has the characteristic slight saltiness that one associates with the commercial sports drinks, but it's not objectionable at all.

(Note: this recipe may be distributed, with attribution. All rights reserved.)
------------------------------------------

Dan

[This message has been edited by Daniel1953 (edited 07-01-2000).]

Great for breakfast or as a snack-- very filling! Play around with the ingredients and the amounts to get a taste you love.

Note: Frozen fruits are available all year and help thicken up the texture. Fresh fruits pack more punch in the flavor department- so experiment to see what you prefer.

1 medium banana
1 cup frozen blueberries (or anything you like)
1/2 cup fat free yogurt (any type you like)
1 1/4 cup orange juice (I like to use the calcium fortified)
Add ice for extra thickness if desired
Mix all ingredients in the blender and enjoy!

The points will vary according to the size of the banana, type of yogurt you use etc. Mine usually come out to 6 points or so.

* Exported from MasterCook *

Cappuccino Cooler - 3 Points

Recipe By : WW Wrap-Up
Serving Size : 3 Preparation Time :0:00
Categories : Coffee Drinks

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 Cup 1% low-fat milk
1/2 Cup sugar-free vanilla nonfat frozen yogurt
1/4 Cup brewed espresso -- cooled to room -- temp.
3 ice cubes
1/2 Teaspoon superfine sugar
1/4 Teaspoon cinnamon

In a blender, combine all the ingredients; puree until smooth. Pour into a tall, chilled glass; sprinkle with additional cinnamon, if you like.

Per serving; 157 Cal, 1g. Total Fat; 1g. Sat Fat, 5mg. Choles, 116mg. Sod, 31g. total Carbs, 0g. Fiber, 8g. Pro, 286mg. Calcium.

Points per serving: 3


------------------
[email protected]

"The chief cause of unhappiness is giving up what you want most for what you want at the moment"

* Exported from MasterCook *

Peanut Butter and Banana Shake -- 3 pts

Recipe By :Weight Watchers International, Inc.
Serving Size : 1 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 packet Alba '77 shake mix -- vanilla or chocolate
1/2 medium ripe banana -- peeled and sliced
1 1/2 teaspoons peanut butter -- creamy
4 ice cubes
3/4 cup cold water

In a blender container, combine dairy shake mix and water. Process on high speed until thoroughly combined, about 30 seconds.

Add banana and peanut butter and process on low speed until smooth, scraping down sides of container as necessary.

Remove center of blender cover and, with blender running, add ice cubes, one at a time; process on high speed after each addition, until ice cubes are dissolved. (Mixture will be thick)

Per WW's:
1 M, 1/2 FA, 1 FR, 1/2 P
4 g. fat, 1 g. fiber
170 cals., 9 g. pro., 26 g. carb., 38 mg sod., 0 mg. chol.
Per MC 5 using Alba N.I.:
172 calc, 4 g. fat, 4 g. fiber = 3 pts (31% calcium = 1 milk serving)
I would count this as 3 pts (which include 1 milk and 1 fat serving)


Source:
"Breakfast & Snack Solutions -- 1996 Plan Materials Booklet --Personal
Choices, p. 11"
Copyright:
"1995 Weight Watchers International, Inc."

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Per serving: 172 Calories (kcal); 4g Total Fat; (21% calories from fat); 9g Protein; 27g Carbohydrate; 5mg Cholesterol; 186mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : Adapted by WWI from "Simply Light Cooking" 1992 Copyright

I'd use a frozen banana half in this.
Nutr. Assoc. : 0 0 0 0 0