by Lisa Lillien
2 no-calorie sweetener packets
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip
Directions
In a tall glass, combine cocoa mix with ½ cup warm water. Stir until cocoa mix has dissolved, then transfer to a blender.
Add soymilk, chocolate syrup, chocolate chips, sweetener, and ice to the blender. Blend on high speed for 30 to 45 seconds.
Pour into your glass and top with Reddi-wip. Slurp!
MAKES 1 SERVING
raspberry mocha madness swappuccino
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PER SERVING (entire drink): 82 calories, 1.75g fat, 80mg sodium, 15.5g carbs, 1g fiber, 8g sugars, 3g protein
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This frozen treat is REALLY delicious. Try to find Torani Sugar Free Syrup because it is far and away the BEST Kind out there.
Ingredients
½ cup light chocolate soymilk, cold
¼ cup sugar-free calorie-free raspberry syrup
1½ teaspoons instant coffee granules
1 teaspoon Coffee-mate Sugar Free French Vanilla powdered creamer
1 teaspoon unsweetened cocoa
2 no-calorie sweetener packets
1½ cups crushed ice or 8 to 10 ice cubes
2 tablespoons Fat Free Reddi-wip
Directions
In a tall glass, combine coffee granules, powdered creamer, cocoa, and sweetener. Add 2 tablespoons hot water and stir to dissolve ingredients.
Add soymilk and raspberry syrup, then transfer to a blender. Add ice and blend on high speed until thoroughly mixed.
Pour into your glass and finish off with whipped topping. Enjoy!
MAKES 1 SERVING
pb & j supper-shake
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PER SERVING (entire shake): 199 calories, 7.25g fat, 291mg sodium, 29.5g carbs, 3g fiber, 12g sugars, 6g protein
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Here’s a way to enjoy peanut butter and jelly without all of the fat and calories.
Ingredients
2/3 cup Unsweetened Original Almond Breeze, cold
1/3 cup fat-free vanilla ice cream
¼ cup Reese’s Puffs cereal (original)
2 frozen unsweetened strawberries, partially thawed
2 teaspoons reduced-fat peanut butter
1 no-calorie sweetener packet
2/3 cup crushed ice or 3 to 5 ice cubes
Optional topping: Fat Free Reddi-wip
Directions
Place all ingredients except for the optional Reddi-wip in a blender. Blend at high speed until thoroughly mixed.
Pour the shake into a glass and, if you like, top it off with Reddi-wip. PB-rific!
MAKES 1 SERVING
*
HG Alternative!
If you can’t get your hands on the Almond Breeze, you can use plain light soymilk instead—your shake will clock in with about 213 calories (STILL WORTH IT!).
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chocolate chip cookie crisp puddin’ shake
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PER SERVING (entire shake): 198 calories, 3.75g fat, 321mg sodium, 37g carbs, 1g fiber, 16.5g sugars, 5g protein
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Yup, it’s another recipe that calls for sugary breakfast cereal. Used with extreme caution, of course!
Ingredients
1 Jell-O Sugar Free Vanilla Pudding Snack
2/3 cup light chocolate soymilk, cold
1/3 cup Cookie Crisp cereal (original)
1 teaspoon mini semi-sweet chocolate chips
1 no-calorie sweetener packet
¾ cup crushed ice or 4 to 6 ice cubes
Optional toppings: Fat Free Reddi-wip, additional mini semi-sweet chocolate chips
Directions
Place all ingredients except for the optional toppings in a blender. Blend at high speed until thoroughly mixed.
Pour the shake into a glass and, if you like, top it off with the Reddi-wip and a few extra mini chocolate chips. Cookie-licious!
MAKES 1 SERVING
green tea crème swappuccino
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PER SERVING (entire drink): 75 calories, 2.5g fat, 96mg sodium, 8g carbs, 1g fiber, 4g sugars, 3g protein
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This creamy treat infused with green tea is FANTASTIC. Many think it’s better than the Starbucks version. Try it for yourself and see.
Ingredients
½ cup light vanilla soymilk, cold
2 tablespoons sugar-free calorie-free vanilla syrup
2 teaspoons Coffee-mate Sugar Free French Vanilla powdered creamer
1 heaping teaspoon matcha green tea powder
2 no-calorie sweetener packets
1½ cups crushed ice or 8 to 10 ice cubes
2 tablespoons Fat Free Reddi-wip
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HG Heads Up!
You can find matcha green tea powder in tea shops, at select markets, and online.
*
Directions
In a tall glass, combine green tea powder and powdered creamer with ¼ cup warm water. Stir until powders have completely dissolved.
Transfer green tea mixture to a blender. Add soymilk, syrup, sweetener, and ice. Blend on high speed for about 30 seconds.
Pour into your glass and top with Reddi-wip. Yum!
MAKES 1 SERVING
*
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book.
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mint chocolate chip freeze
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PER SERVING (entire drink): 87 calories, 4.75g fat, 36mg sodium, 12g carbs, 0g fiber, 3g sugars, <0.5g protein
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You’ll like this chilly sip even if you don’t like mint. And if you are a mint fan, you’ll REALLY dig it!
Ingredients
1 tablespoon Coffee-mate Sugar Free French Vanilla powdered creamer
1 tablespoon sugar-free chocolate syrup
1 teaspoon instant coffee granules
1 teaspoon mini semi-sweet chocolate chips
¼ teaspoon spearmint or peppermint extract
2 no-calorie sweetener packets
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Chocolate Reddi-wip
Directions
In a tall glass, combine powdered creamer with 2 tablespoons warm water. Stir until powder has dissolved. Add ¾ cup cold water and transfer mixture to a blender.
Add all of the other ingredients except for the Reddi-wip to the blender. Blend on high speed for 30 to 45 seconds.
Pour into your glass and top with Chocolate Reddi-wip. Enjoy!
MAKES 1 SERVING
freckled lemonade
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PER SERVING (entire drink): 27 calories, 0g fat, 60mg sodium, 4.5g carbs, 1g fiber, 2g sugars, <0.5g protein
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Lemonade…with freckles? YES!!! Thanks to our lovely friend the strawberry, your lemon slush will, in fact, be all speckled. Cute!
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This recipe was co-developed with Weight Watchers®.
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Ingredients
One-half 2-serving packet (about ½ teaspoon) sugar-free lemonade powdered drink mix
1 cup diet lemon-limes soda, cold
4 frozen unsweetened strawberries
1 no-calorie sweetener packet
2/3 cup crushed ice or 3 to 5 ice cubes
Directions
In a tall glass, combine drink mix, soda, and sweetener with ¼ to ½ cup cold water (depending on how sweet you like your lemonade). Stir until drink mix has dissolved.
Pour the lemonade mixture into a blender. Add frozen strawberries and ice to the blender. Blend until smooth.
Pour into your glass and sip away!
MAKES 1 SERVING
© 2008 Weight Watchers International, I
nc. All rights reserved.
too-good two-berry citrus smoothie
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PER SERVING (entire smoothie): 101 calories, 0.5g fat, 4mg sodium, 24g carbs, 5g fiber, 13g sugars, 1g protein
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Two berries. Too good. The title says it all.
Ingredients
1 cup frozen unsweetened strawberries
½ cup frozen unsweetened blueberries
One-half 2-serving packet (about ½ teaspoon) sugar-free orange powdered drink mix
1 no-calorie sweetener packet
Directions
Place frozen berries in a blender and allow to thaw slightly, 1 to 2 minutes.
Meanwhile, in a tall glass, combine powdered drink mix and sweetener with 1¼ cups cold water. Stir well, then transfer to the blender.
Blend smoothie mixture at medium-high speed until thoroughly mixed. If blending slows, stop blender, stir mixture, and blend again. Pour into your glass and drink up!
MAKES 1 SERVING
chocolate-banana smoothie
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PER SERVING (entire smoothie): 164 calories, 1.5g fat, 137mg sodium, 35.5g carbs, 3.75g fiber, 18g sugars, 3g protein
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Chocolate and banana are ALWAYS great together. Don’t miss our Funky Monkey Squares on Chapter 10.
Ingredients
One 25-calorie packet diet hot cocoa mix
1 small ripe banana, sliced and frozen
2 teaspoons fat-free non-dairy powdered creamer
1 teaspoon mini semi-sweet chocolate chips
1 no-calorie sweetener packet
1 cup crushed ice or 5 to 8 ice cubes
Directions
In a tall glass, combine cocoa mix, powdered creamer, chocolate chips, and sweetener. Add ¼ cup very hot water and stir until ingredients have dissolved. Add ½ cup cold water and stir.
Transfer contents of the glass to a blender. Add frozen banana slices and ice. Blend at medium speed until completely mixed. Pour into your glass and enjoy!
MAKES 1 SERVING
freezy-cool lemon slushie
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PER SERVING (entire slushie): 30 calories, 0g fat, 140mg sodium, 2g carbs, 0g fiber, 0g sugars, 0g protein
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This stuff is as good as any frozen lemonade or sweet lemon slushie you’d find ANYWHERE. And it’s insanely low in calories. The non-dairy creamer (our little secret) adds the PERFECT amount of richness to this tangy treat.
Ingredients
Two 2-serving packets sugar-free lemonade powdered drink mix
1 teaspoon fat-free non-dairy powdered creamer
1½ cups crushed ice or 8 to 10 ice cubes
Directions
In a tall glass, combine powdered creamer with ¼ cup warm water. Stir until creamer has dissolved.
Add 1¼ cups cold water and powdered drink mix, and mix thoroughly.
Transfer contents of the glass to a blender and add ice. Blend at high speed until thoroughly blended.
Pour into your glass and spoon or sip your way to lemony satisfaction!
MAKES 1 SERVING
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HG Tip! If you like your slushie practically frozen, place in the freezer for about 20 minutes before you slurp it.
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mango-tango slushie
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PER SERVING (entire slushie): 40 calories, 0g fat, 43mg sodium, 10g carbs, 1g fiber, 7.5g sugars, 0g protein
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Frozen and tropical, this recipe is a great way to cool down by the pool. Or drink it indoors and pretend you’re by a pool…
Ingredients
¾ cup Diet V8 Splash Tropical Blend, cold
¼ cup frozen unsweetened mango chunks
¼ of a 2-serving packet (about ¼ teaspoon) sugar-free lemonade powdered drink mix
1 cup crushed ice or 5 to 8 ice cubes
Directions
Place all ingredients in a blender and blend until smooth. Drink up!
MAKES 1 SERVING
key lime pie shake
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PER SERVING (entire shake): 124 calories, 1.25g fat, 122mg sodium, 24g carbs, 1.5g fiber, 13g sugars, 4.5g protein
*
So creamy, so tart, so delicious! Spike it with lime vodka and turn it into a dessert martini. Yum!
Ingredients
½ cup light vanilla soymilk, cold
¼ cup fat-free vanilla ice cream
2 tablespoons canned crushed pineapple in juice
2 tablespoons sugar-free calorie-free vanilla syrup
1 tablespoon lime juice
1 no-calorie sweetener packet
¾ cup crushed ice or 4 to 6 ice cubes
2 tablespoons Fat Free Reddi-wip
¼ sheet (1 cracker) low-fat honey graham crackers, crushed
Directions
Combine soymilk, ice cream, pineapple, vanilla syrup, lime juice, sweetener, and ice in a blender. Blend on high speed for 30 to 45 seconds.
Pour shake into a glass and top with Reddi-wip. Finish it off with the crushed graham cracker.
MAKES 1 SERVING
*
HG Fast Fact:
Key lime pie is the state pie of Florida. But our recipe can be enjoyed by humans in every state.
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piña colada smoothie
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PER SERVING (entire smoothie): 86 calories, 0g fat, 39mg sodium, 20g carbs, 1g fiber, 12.5g sugars, 1.5g protein
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Pineapple and coconut live together here in one tall glass of deliciousness. Woohoo!
Ingredients
¼ cup fat-free vanilla ice cream
¼ cup pineapple juice, cold
3 tablespoons sugar-free calorie-free coconut syrup
1 tablespoon canned crushed pineapple in juice
1 cup crushed ice or 5 to 8 ice cubes
Directions
Place all ingredients in a blender. Blend on high speed for about 30 seconds, until mixture is smooth and completely blended. Pour and enjoy!
MAKES 1 SERVING
*
HG Alternative!
No coconut syrup? No problem! In its place, just add 3 tablespoons water, ¾ teaspoon coconut extract, and 2¼ teaspoons Splenda No Calorie Sweetener (granulated). Crisis averted.
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no-name peachy pumpkin drink
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PER SERVING (entire drink): 118 calories, 1g fat, 82mg sodium, 20g carbs, 3.75g fiber, 11g sugars, 6g protein
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Not sure why this doesn’t have a name because it’s a totally unique, fruity, blended tea drink—and it’s GREAT! If you like pumpkin, it’ll end up becoming one of your early morning staples.
Ingredients
½ cup Snapple Diet Peach Iced Tea, cold
½ cup canned pure pumpkin
¼ cup light vanilla soymilk, cold
3 ounces fat-free vanilla yogurt
2 no-calorie sweetener packets
¼ teaspoon pumpkin pie spice
1 cup crushed ice or 5 to 8 ice cubes
Optional: 1 to 2 tablespoons sugar-free calorie-free peach syrup
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HG Heads Up!
If you can get your hands on Torani Sugar Free Peach Syrup, DO IT! it makes this recipe even better.
*
Directions
Place all ingredients in a blender and blend on high for 30 to 45 seconds.
Add a tablespoon or two of the SF peach syrup, if you like. Enjoy!!!!
MAKES 1 SERVING
*
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book.
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chapter nine
yo, cupcake!
Cakes! In Cups! With Frosting (Sometimes)!
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Who would have guessed that an entire chapter devoted to CUPCAKES could exist in a guilt-free cookbook? Bold, creative, brilliant, innovative thinkers who can predict the future, that’s who. And here you have it. A whole chapter dedicated to cupcakes—right here in this completely guilt-free cookbook. And yes, each cupcake clocks in with less than 200 calories. In fact, each one has less than 150! Ready to go cupcake crazy? Good!
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crazy-crumbly super-yummy coffee cakes
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PER SERVING (1 cupcake with crumb topping): 118 calories, 2g fat, 196mg sodium, 24g carbs, 2.5g fiber, 11g sugars, 2.5g protein
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These mini coffee cakes are melt-in-your-mouth good. They have that sweet crumbly topping and everything!
Ingredients
For Cupcakes
2 cups moist-style yellow cake mix (½ of an 18.25-ounce box)
¾ cup fat-free sour cream
¼ cup fat-free liquid egg substitute
¼ cup sugar-free calorie-free hazelnut syrup
1 teaspoon cinnamon
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Heads Up, F1 Fans! Don’t miss our Fun with Fiber One chapter, starting on Chapter 13.
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For Crumb Topping
1 cup Fiber One bran cereal (original)
