Muscle Building Recipes

Muscle Gaining Recipes
www.3StepMuscleBuilding Fast Workouts for Shocking Muscle Growth Copyright Superhero Publishing, LLC - All Rights Reserved Worldwide.
Notice
The exercise and nutritional programs in this book are intended to supplement, not replace, any exercise or dietary regimen prescribed by your health care professional. As with all exercise and dietary programs, you should get your doctors approval before beginning. Mention of specific companies, organizations or authorities in this book does not imply endorsement by the publisher, nor does mention of specific companies, organizations or authorities in this book imply that they endorse the book. Internet addresses, telephone numbers, and product information given in this book were accurate at the time this book went to press. 2012 Superhero Publishing, LLC First published 2012 All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or any other information storage and retrieval system, without the written permission of the publisher. 3-Step Muscle Building is a registered trademark of Superhero Publishing, LLC Printed in the United States of America Cover design by Superhero Publishing, LLC Library of Congress Cataloging-in-Publication Data is available from the publisher. ISBN-13 978-1-934208-00-7 paperback ISBN-10 1-934208-00-0 paperback This book is available at quantity discounts for bulk purchases. For more information, contact info @ 3stepmusclebuilding.com
Muscle Gaining Recipes Who doesnt like beef and pig? A lot of people love the taste of big juicy steak and bacon or ham. I personally cant get enough of it sometimes. But I only allow myself these tasty morsels once in a while. Here are some Steak and Pork Recipes: Crockpot Garlic and Pepper Sirloin Strips Ingredients: 1-2 Pounds Beef Sirloin that you need to cut into strips 1-2 tbs olive oil. (I prefer extra virgin) -1/2 cup chopped onion 1 bouillon cube 1 tsp sea salt or regular salt 1 tsp soy sauce 1-2 tsp of garlic powder (I love garlic so I always put more) - 1 can stewed tomatoes 1-2 tbs of almond flour 1-3 large green or red bell peppers chopped up
Cooking Directions: Sprinkle the garlic over the sirloin strips and cook the strips over medium heat in the pan filled with olive oil. Once nicely cooked, place them in the Crockpot. From there, dissolve the bouillon cube in hot water and mix in the almond flour to thicken it up. Then pour this mixture into the Crockpot. Add in all other ingredients such as tomatoes, peppers, soy sauce and salt. Cook this concoction for 2 hours. Not: add the peppers in the last hour as they tend to get mushy if they are left in there for a long time. BALSAMIC VINAIGRETTE MARINATED STEAK, GRILLED Sirloin steak cup balsamic vinegar cup olive oil 1 tbs honey Dijon mustard or deli style mustard 1 tsp chopped basil 1 garlic clove crushed 1 tsp sea salt 1 tsp black pepper
Cooking Directions: Take all the ingredients besides the steak and mix them together thoroughly. Pour this tasty marinade in the bag with the steaks and leave in for a few hours. I prefer to do this over night to let all the flavors www.3StepMuscleBuilding Fast Workouts for Shocking Muscle Growth Copyright Superhero Publishing, LLC - All Rights Reserved Worldwide.
Muscle Gaining Recipes really sink into the steak. The next day, simply take out your marinated steaks; grill them until your liking. Sauted Lime Or Lemon Pork Ingredients: 1-2 pounds pork tenderloin - cup extra virgin olive oil cup cup almond flour Sea salt and black pepper - cup white wine - cup of capers soaked in brine cup of lemon or lime juice
Cooking Directions: Dust the pork tenderloin with sea salt and black pepper as well as the almond flour. Place the chops into a skillet where you had olive oil nice and hot. Cook until each side is brown then take them out of the skillet. From there add in the white wine, capers, and lemon or lime juice. Cook for 3-5 minutes then poor over the pork chops. ROAST GARLIC PORK Boneless pork loin Sea salt and black pepper 4 tbs fresh rosemary 3 tbs fresh parsley 2 3 minced garlic cloves cup white wine cup chicken stock
Cooking Directions: Preheat your oven to 450 degrees Fahrenheit. Mix the rosemary, parsley, garlic, salt and pepper together in a small bowl then rub them on the pork. From there, pour the white wine and chicken stock into a bowl and place the pork loin in pan. Pour only half of this mixture on to the pork loin roast. Let that sit in the oven for around 15-20 minutes. Then lower the temperature to 350 degrees for around 45 minutes to an hour and pour the rest of the mixture over the pork. Cook until done. Soy Lemon Chicken Ingredients: www.3StepMuscleBuilding Fast Workouts for Shocking Muscle Growth Copyright Superhero Publishing, LLC - All Rights Reserved Worldwide.
Muscle Gaining Recipes 1 tbs extra virgin olive oil 1 garlic clove chopped 1 tsp chili powder cup water - cup lemon juice 2 pounds of chicken breasts cup low sodium soy sauce Cooking Directions: Heat the olive oil in a pan on medium heat. Place your chicken breasts into the pan and cook until they are golden brown on all side. Put the garlic powder, chili, water, lemon juice and soy sauce in the same pan cooking on medium heat. Take the chicken and put it back into the pan cooking for 20 minutes at medium to low temperature. Herb Butter Chicken Ingredients: 3-4 pounds of chicken breasts Sea salt and black pepper 1 whole lemon sliced 1 tbs chopped chives 2 tbs chopped dill 2 tbs chopped rosemary 1 tbs chopped cilantro 1 tbs chopped tarragon 1 stick of smart balance butter Cooking Directions: Let the butter sit at room temperature so it can get soft. Mix all the herbs in the butter. Preheat the oven for 375 degrees Fahrenheit. Take the butter and rub it all over the chicken. Cook for around 15-20 minutes and then rub the rest of the butter on the chicken. Cook until done. Ginger Cilantro Chicken Ingredients: 4 chicken breasts. No bone 1 tbs sesame oil 1 whole lemon squeezed of all juice 1 tbs chopped ginger
Muscle Gaining Recipes 5 tbs chopped cilantro Sea salt and black pepper
Cooking Directions: Mix all the spices and lemon juice together and gently brush over the chicken breasts. Let this mixture soak into the chicken over the course of a few hours or overnight. From there, you can just grill the chicken making sure not to dry them out or put them in a broiler at 375 degrees. Low Carb Chili Chicken Strips Ingredients: 1-2 pound chicken breast tenderloins 2-3 tbs chili powder - cup parmesan cheese Sea salt stick smart balance butter 3-4 cloves of chopped garlic 2-3 tbs chopped basil
Cooking Directions: Melt the butter in the pan with basil and garlic over medium heat for 2-3 minutes. From there, add in chili powder depending on how hot you like it and stir. Pour the mixture over the chicken strips. Preheat the boiler to 375 degrees or you can use a frying pan. Cook until done. Broccoli and Sirloin Strips Ingredients: 1 pound sirloin strips 2 pounds of broccoli Olive oil Italian bread crumbs Salt and pepper Garlic powder
Cooking Directions: Add a pinch of sea salt and black pepper to the sirloin strips. Take the skillet with olive oil and brown the sirloin strips. Place to the side. From there, steam your fresh broccoli until they are nice and bright green. Once they are, place them in your skillet with olive oil, bread crumbs and garlic powder. Cook www.3StepMuscleBuilding Fast Workouts for Shocking Muscle Growth Copyright Superhero Publishing, LLC - All Rights Reserved Worldwide.
Muscle Gaining Recipes until the breadcrumbs are sticking to the broccoli. Once they are, add back your sirloin strips for 3-5 minutes constantly stirring. Gourmet Chicken Caesar Salad Ingredients: 6 ounces chicken breasts
1 medium red capsicum, chopped into strips 1 clove garlic, crushed 4-6 medium field mushrooms, finely chopped 2 slices lean ham, chopped into 1cm x 2cm strips 4 cups lettuce, washed and chopped 2 sachets Tony Ferguson Salad Dressing - Caesar flavor
Cooking Directions: In a medium frying pan, heat olive oil on medium heat. Add the chicken and fry until golden. Next, add capsicum, garlic, mushrooms and ham. Season and combine. Cook until mushrooms turn gold and ham begins to crisp. Place the lettuce in a large bowl, add the dressing, season and combine. Roasted Garlic Eggplant Ingredients: 1 large eggplant 3 tbs olive oil 1 garlic clove chopped Sea salt 3 tbs basil chopped 3 tbs parsley chopped Cooking Directions: Slice the eggplant into one inch thick round slices. Sprinkle salt on each slice. Preheat the oven to 400 degrees. Pour one tablespoon of olive oil on a baking pan. Place eggplant slices on the baking pan. Mix together the rest of the olive oil, the chopped up garlic pieces, the chopped up basil, the chopped up parsley, and some black pepper. Spoon the mixture on to the top of the eggplant slices. Bake the eggplant slices about 40 to 45 minutes until it is soft. Remove eggplant slices and serve.
Healthy Turkey Meatloaf 1-2 pounds grounded lean turkey meat red bell pepper
Muscle Gaining Recipes red green pepper cup oats 2 whole eggs 3 carrots 2 tbs worcesterchire sauce 2 tbs sea salt
Directions: Cut up all the ingredients and all them all into the mixture of ground turkey meat, Worcestershire sauce, sea salt and whole eggs. Form into a loaf. Pre heat the oven to 350 degrees. Cook until golden brown on the top. Should take between 30-40 minutes. Chocolate Peanut Butter Milkshake Ingredients: 1-2 tbs organic peanut butter 1-2 scoops chocolate protein powder 12 ounces of coconut milk 2 tbs cocoa powder 2 tbs splenda
Cooking Directions: Place all the ingredients into a blender at the same time. Add ice cubes and blend on high until you get a thick consistency. Serve chilled. Wilted Spinach Salad Ingredients: 1 large package of spinach leaves 6 slices cooked turkey bacon 3 hard boiled eggs 2 tbs olive oil (extra virgin) 2 tbs mustard 1 tbs lemon juice
Cooking Directions: Place the spinach in a large salad bowl. Chop up the eggs into small pieces. Crumble the bacon into bits. Put each in a small separate bowl by the salad. In a saucepan, heat the olive oil, lemon juice and mustard until bubbling and warm. Pour the crumbled egg and the chopped up bacon over the spinach. www.3StepMuscleBuilding Fast Workouts for Shocking Muscle Growth Copyright Superhero Publishing, LLC - All Rights Reserved Worldwide.
Then, pour the heated salad dressing over the spinach and toss the salad, coating the leaves with the
dressing. Low Carb Hot Chocolate Ingredients: Pure cocoa powder Splenda Coconut milk
Cooking Directions Simply add 2 tbs of cocoa powder and 2 tbs of Splenda to your mug. Fill to the brim with water. Heat in the microwave for 2 minutes or you can use boiling water. Add in coconut milk until you achieve the thick consistency that you want. Enjoy. SPICY STUFFED MUSHROOM CAPS Ingredients: 12 large mushroom caps. No stems 1.2 cup low fat cream cheese 3 piece of cooked turkey bacon 2 tbs chopped chives 1 tbs horseradish
Cooking Directions: Let cream cheese soften at room temperature. Crumble bacon into little bits. Mix bacon, chopped chives, and horseradish into the cream cheese mixture. Spoon into the mushroom caps. Enjoy. Low Carb Chocolate Fudge Ingredients: 4 oz non fat cream cheese tbs vanilla 2 tbs cocoa powder 2 tbs smart balance butter 3 tbs splenda cup heavy cream
Cooking Directions:
Muscle Gaining Recipes Melt the butter in a saucepan over medium heat. When the butter is liquid, add the vanilla, cream and the cream cheese, stirring frequently until all are melted. Add the Splenda. Turn down the heat, and stir in the chocolate powder. Stir all ingredients until thoroughly blended. Remove from heat and pour into a small square pan that has been sprayed with non stick spray. Refrigerate until it sets for about four hours. Cut into squares and serve. My Special Salty Rub Grilled Chicken 1 Pound Chicken Breasts 4 tbs chili powder 4 tbs garlic 4 tbs onion powder 2 tbs sea salt 2 tbs black pepper 2 tsp dill
Simply mix all the ingredients together and rub on to a piece of thawed chicken breasts. Place on the grill and serve. Simple, easy, and tasty. Low Carb Pumpkin Spice Cake Ingredients:
2 cups blanched almond flour Half-can of pure pumpkin (7 or 8 ounces) 2 teaspoons baking powder Pinch of salt 1/2 cup (1 stick) Smart Balance butter with omega-3, softened 4 whole eggs, omega-3 enriched preferred (or Egg Beaters) 1/3 cup water 1/2 cup Splenda Several whoppin' big dashes of pumpkin pie spice blend (or cinnamon, ginger, nutmeg, and allspice) Pam or spray coconut oil
Cooking Directions:
Preheat oven to 350 degrees. Mix dry ingredients. Mix wet ingredients. Mix the two together. A hand mixer works best here. Pour into a Pam or coconut oil-sprayed baking dish. Toss into the oven for about 45 minutes or until an inserted toothpick comes out clean.
Cream Cheese Frosting Ingredients: 1 (4 ounce) package fat-free cream cheese, softened 1/4 cup (half stick) Smart Balance butter with omega-3, softened 1 cup Splenda Dash of vanilla extract Cooking Directions: Toss it all in a bowl and put your electric mixer to it. There ya go. Chicken Sausage and Bean Stew Ingredients: 6 ounces fully cooked Italian sausage cut up 2 dried zucchinis 1 chopped small onion 1 can red kidney beans 1 can diced tomatoes 8 oz tomato sauce cup water 2 tbs oregano 2 cups baby spinach Cooking Directions: Spray a large skillet with Pam spray and put over high heat. Add your sausage, zucchini and onion, stirring constantly for 5-6 minutes. Then add the beans, tomatoes, tomato sauce, and spices and bring the mixture to a boil. Reduce the heat to low/medium and let simmer for 2 minutes. Add your spinach, remove the pan from the heat and wait till the spinach wilts. Serve. Coconut Milk Chocolate Truffles Ingredients: 1, 14 oz can coconut milk 2 tbs coconut oil 500 grams 65% coco solids Cocoa powder Cooking Directions:
Pour the coconut oil and coconut milk into a saucepan stirring in medium heat. Let the mixture come to a boil then remove from heat. Add the chocolate pieces to the mixture until it is melted then transfer to a bowl. Let sit in the refrigerator for 2-3 hours until it thicken. Be aware to stir casually the mixture throughout the time period. After time has elapsed, remove the bowl and let it sit at room temperature until it reaches clay like consistency. Scoop the mixture out one by one with a small spoon and roll into a ball. Feel free to dust cocoa powder or assorted nuts. Curried Chicken Patties Ingredients: 1 pound ground chicken breasts cup plain yogurt onion chopped 1 tbs bread crumbs 1 tbs curry powder teaspoon sea salt tsp black pepper Cooking Directions: Simply combine the chicken, yogurt, onion, breadcrumbs, sea salt and curry powder into one large bowl. Mix and separate into 4 patties. From here, you can either grill them or cook them in a broiler at until the inside of the meat registers 165 degrees Fahrenheit. Low Carb Lemon Glazed Orange Loaf Ingredients: 2 cups almond flour 2 tsp orange grated zest 1 tsp baking powder tsp baking soda tsp sea salt 1 cup Splenda cup orange juice 1/3 cup olive oil 2 large omega 3 eggs 2 tsp vanilla extract cup Splenda 1 tsp grated lemon zest 2 tbs lemon juice
Cooking Directions: Preheat the oven at 350 degrees. For the batter, mix the flour, orange zest, baking powder, baking soda and salt in a large bowl. Then mix together the 1 cup of Splenda, orange juice, oil, eggs and vanilla in a bowl. Then combine both ingredients. Pour into a pan and bake until a toothpick inserted into the loaf comes out clean. Bake for 40-45 minutes. To make the glaze, mix together the cup of Splenda, lemon zest, and juice until smooth. Spread the glaze over the cake and serve. Chicken Meatloaf Ingredients: 1 ground chicken breasts 2 chopped stalks of celery 2 whole eggs 1 cup breadcrumbs Italian style 2 tbs fresh chopped dill tsp sea salt tsp of black pepper 2 tsp honey Dijon mustard
Cooking Directions: Preheat the oven to 350 degrees. Cook the celery and onion together in a separate pan for about 2 minutes. Add the onion and celery mixture to a bowl. From there, add the chicken, eggs, breadcrumbs, dill, salt, pepper and mustard and mix by hand. Feel free to add ketchup or bar-b-que sauce to outside of the loaf before it is cooked. Bake for 60-75 minutes. Serve Vegetable Stew Ingredients: 2 tbs olive oil 1 large chopped onion 1 tbs peeled ginger 3 chopped garlic cloves 1 tbs curry powder 1 can diced tomatoes 1 can vegetable broth 1 eggplant peeled and cut into 1 inch slices 1 large zucchini peeled and cut into 1 inch slices 3 large carrots chopped
tsp sea salt tsp black pepper 1 can chickpeas, rinsed
Cooking Directions: Heat oil in a non-stick skillet and cook the onion, ginger, and garlic for 3-5 minutes or until softened. Then stir in the curry powder. Add the tomatoes and broth then bring the entire mixture to a simmer. From there, add the eggplant, zucchini, carrots, salt and pepper and let simmer for around 15-20 minutes. Stir occasionally. Stir in the chick peas after 15-20 minutes and let simmer for 5-8 minutes. Serve. Pork Teriyaki Ingredients: 1 pound of pork tenderloin cup soy sauce 2 chopped garlic cloves 1 tbs rice wine vinegar 1tbs light brown sugar 1 tbs corn starch Cooking Directions: In a skillet, cook the pork until its brown on all sides. Then move it to a crock pot. Add the soy sauce, garlic, rice wine vinegar, brown sugar, and corn starch into the crock pot. Cook until the pork is tender. Go for 6-8 hours low and slow. Serve Shrimp Spinach Salad Ingredients: Cooked shrimp (10) 3 cups fresh spinach 1 large hardboiled egg Fresh red peppers Fresh green peppers 3 large mushrooms 1 tbs extra virgin olive oil 2 tbs balsamic vinegar Garlic powder Sea salt Black pepper
Sesame seeds
Cut up all the fresh vegetables. Place into one big bowl and mix together. Add spices with the shrimp and enjoy.
Crockpot Salsa Chicken Ingredients: 8 ounces chicken breasts 1 can of salsa 1 can of chicken broth 1 can cream mushroom soup Cooking Directions: Place the chicken breasts at the bottom of the crock pot. Add your salsa, cream mushroom soup, and chicken broth. Set the Crockpot on low for 4-5 hours. Once time is up, shred the chicken and cook for another 30 minutes. Once finished, feel free to add any toppings you like such as low fat cheddar cheese, non fat sour cream, avocado, or guacamole. Low Carb Mamas Meatballs Ingredients: 1 lb beef (lean) 1lb pork (lean) large onion cup parmesan cheese 3 eggs 3 cloves garlic Extra Virgin Olive Oil Sea salt Cooking Directions: First you need to heat the oven to 375 degrees F. From there, cook the onions in a skillet for 4-5 minutes until they are golden brown. Then transfer the onions to a bowl and toss in the beef, pork, eggs, garlic, salt, cheese, and olive oil. Scoop out and make any size meatballs youd like. The larger the size, the longer they will need to cook for in the oven. Bake until they are golden brown on the outside and cooked all the way through. Pumpkin Pie
Ingredients: 15 ounce can of pumpkin cup Splenda 1/3 cup egg beaters 1/3 cup apple sauce 3 tsp vanilla extract 9 inch whole wheat pie shell Pumpkin pie spice Cinnamon Cooking Directions: Beat the eggs first in medium bowl. Once done, add in all ingredients. Continue to stir until everything is nice and mixed together. Add as much cinnamon and pumpkin spice as you like. Pour into the wheat crust pie shell and bake at 375 degrees for 45 minutes. Make sure to check the pie is cooked by using a toothpick in the center. Moroccan Style Pork Chops Ingredients: 1lb of your favorite pork chops 1 tbs extra virgin olive oil 1 tsp of ground cumin 1 tsp ground coriander 3/4 tsp sea salt 1/8 tsp ground cinnamon 1/8 tsp ground red pepper
Cooking Directions: Mix together the extra virgin olive oil, coriander, cumin, sea salt, cinnamon and red pepper. Brush the mixture on both sides of the pork chops. I like to make sure both sides are nice and coated with a lot of spice. Cook on the grill all the way through and enjoy. Low Carb Taco Soup
Ingredients: 1lb 93% Lean ground beef 1/2 cup onion, chopped 2 cloves garlic, minced 1 tbs cumin
1 tsp chili powder 2-10 ounce cans of tomatoes, un-drained (tomatoes with green chilies) 2 cans beef broth 1/4 cup heavy cream 8 oz low fat cream cheese Sea salt
Cooking Directions:
First brown the beef. Add spices and cook for 5 minutes then add tomatoes, broth and cream. Bring to a rolling boil and gradually add the low fat cream cheese, stirring until completely melted and smooth. Season with salt to taste. Low Carb Beef Stroganoff Ingredients:
Ground beef 1lb. 93% Lean Mushrooms 2 cups Cauliflower, frozen, cooked, 2 cup Cream of mushroom Soup, 1 can Low fat sour Cream, 1 cup
Cooking Directions: Cook the cauliflower in the microwave. Then brown the beef while the cauliflower is cooking. Once the beef is brown, stir in the mushrooms, the cream of mushroom soup and the low fat sour cream. Cook until it comes to a slow simmer. Keep it there for 3-5 minutes. Place the cauliflower on a plate and spread the beef mixture over it. Enjoy. Sugar Free Chocolate Cake Ingredients: 6 Large Eggs Splenda, 12 tsp Ross Dark Chocolate Bar, 5 serving White Wine, 1 ounce Cooking Directions:
Beat the egg white and leave it aside. Beat egg yolks with the Splenda and the sweet wine. Melt the chocolate and let it cool. Add in the egg whites by hand to the yolk mixture. Bake in a 9" spring form, lightly greased and sprinkled with almond flour for 35-40 minutes. Make sure to check with a toothpick. Spaghetti Squash w/ Marinara Sauce www.3StepMuscleBuilding Fast Workouts for Shocking Muscle Growth Copyright Superhero Publishing, LLC - All Rights Reserved Worldwide.
Ingredients: 1 small spaghetti squash, cooked 1 lb 93% lean ground beef 1 can tomato sauce 1/4 cup onion, chopped 1 teaspoon minced garlic 1 teaspoon basil 1 teaspoon oregano Cooking Directions: Cut open the squash and remove the seeds. Bake in the oven at 400 degrees F for 40 minutes to an hour. From there, brown the beef with the chopped onion and minced garlic in a skillet. When the beef is browned, add in your spices and tomato sauce. Let it simmer on low heat for 30 minutes. Once finished, place the marinara mixture over the squash which you should split into strands. Enjoy. Tasty Tuna with Mustard Ingredients: 1 can of white tuna 1 tbs honey Dijon mustard 1 tsp onion powder Sea salt for taste Black pepper for taste Cooking Directions: Mix all the contents in a small bowl and enjoy. I guarantee you will be amazed at the taste. Healthy Jalapeo Poppers Ingredients: Jalapenos Low fat sour cream Crumbled turkey bacon Low fat cheddar cheese Low fat sour cream Cooking Directions
Muscle Gaining Recipes Cut the jalapenos in half and take the seeds out. Mix the cream cheese and cooked turkey bacon together. Fill the jalapenos with the cream cheese mixture. Put the low fat cheddar cheese on top of each jalapeno half. Bake at 375 for 15 minutes. Take them out and put a little low fat sour cream on top of each one if you desire. Enjoy. Low Carb Pizza Crust Ingredients: 3 Cups Shredded Low Fat Mozzarella 1 Cup Shredded Monterey Jack Cheese 4 Omega 3 Enriched eggs 1 tsp Garlic Powder 1 tsp Basil
Cooking Directions;
Bake at 450 degrees until browned to desired crispness. Enjoy. Feel free to add any toppings you would like. Mommas Deviled Egg Recipe Ingredients:
8 boiled eggs 1/4 cup chopped dill pickles 2 tbsp light mayo 1 tbsp deli style mustard pepper, dash to taste
Cooking Directions: Boil the eggs. Let them sit and then peel the shells off. Add eggs to a bowl and take the back of a fork and smash up. Add the mustard, chopped dill pickles, mayo. Mix together until nice and creamy. If needed, add more mayo and a little more mustard, Add salt and pepper to taste. Enjoy.
Lemon Berry Smoothie

What You Need: 1 (6 oz) container low fat lemon yogurt 1 (20 oz) can crushed pineapple in its own juice, drained 1 (16 oz) can blackberries in lite syrup, drained 1 C ice cubes
How to Make It: Place the yogurt in the blender. Add the drained pineapple and blackberries. Place the ice cubes on top. Blend until smooth.
Any type of fruit yogurt will work with this recipe. Try different kinds to which see ones your family enjoy the most.
Love That Fruit Smoothie

What You Need: 1 Bart let pear, peeled, cored and cut into small chunks C seedless grapes 1 banana, cut into small chunks 2 tsp. honey C cranberry juice 6 ice cubes
How to Make It: Place the pears, grapes, banana and honey into the blender. Puree until very smooth. Add the cranberry juice and pulse 2 or 3 times until mixed together. Add the ice and blend until mixture begins to thicken.
Kids love this smoothie. The fruit mixed with honey gives it a slightly sweet taste that appeals to children. If your children dont enjoy cranberry juice experiment with their favorite juices until you find just the right one for them.
Peach and Almond O J

What You Need: 1 C orange juice 1 C frozen peaches 1 frozen banana, cut into small chunks 2 TBSP toasted slivered almonds
How to Make It: Pour the juice into the blender. Carefully add the peaches and banana. Add the almonds. Blend until smooth.
Pecans also work well in this smoothie. For a little different taste, use pineapple juice in place of the orange juice.
Energize Me Smoothie
What You Need: C crushed pineapple, drained 1 apricot, chopped 4 strawberries, trimmed and chopped 1 banana, chopped 1 C water 1 TBSP powdered skim milk 1 TBSP protein powder 1 tsp. flax oil seed
How to Make It: Place all the fruit into the blender. Blend just slightly to combine. Add the water, powdered milk, powdered protein and flax oil seed. Blend until smooth.
The protein powder and flax oil seed add to making this smoothie a healthy drink. They are optional if you prefer to leave them out.
An Eskimos Favorite
What You Need: 1 frozen peach 10 frozen blueberries 1 (6 oz) container frozen low fat vanilla yogurt C skim milk TBSP pecans, crushed tsp. salt tsp. vanilla
How to Make It: Place the peach and blueberries into the blender. Add the yogurt and pulse a couple of times to combine. Add the milk, pecans and vanilla. Sprinkle in the salt. Blend until just smooth.
Because the fruit is frozen this drink is great on a warm day. The salt is optional if you prefer to leave it out.
Nothing but Fruit

What You Need: 1 C orange juice 1 C papaya, peeled and diced C cantaloupe, peeled and diced C mango, peeled and diced 2 apricots, pitted and diced
How to Make It: Pour the orange juice into the blender. Add the papaya, cantaloupe, mango and apricots. On medium speed puree mixture for 1 minute.
If you like fruit youll like this smoothie. This is one way to ensure you get the recommended amount of fruit in a daily diet.
A Great American Smoothie

What You Need: 1 C vanilla ice cream C applesauce 1 tsp. lemon juice tsp. apple pie spice 2 ice cubes
How to Make It: Place the ice cream in the blender. Add the applesauce, lemon juice, apple pie spice and the ice cubes. Blend until the mixture become creamy. Serve immediately.
This is a great drink for kids in the summertime. The ice cream, applesauce and apple pie spice makes this drink taste just like Moms homemade apple pie.
Color Me Up
What You Need: 2 C vanilla ice cream 2 C apple cider 2 TBSP honey tsp. ground cinnamon tsp. nutmeg Food coloring
How to Make It: Put the ice cream in the blender. Add the apple cider, hone, cinnamon and nutmeg. Blend until smooth. Add any color of food coloring you desire. Blend in short spurts until drink has reached the desired color. Serve immediately.
The idea of changing the color gives them an added bit of excitement to a childs drink. It can also be great for something special on a holiday morning such as red for Valentines Day, green for St. Patricks Day or even orange for Halloween.
No Need for Pancakes Smoothie

What You Need: 1 banana, cut into chunks 4 strawberries, stemmed and cut into chunks 8 oz. milk 1 TBSP almond butter 2 tsp. maple syrup
How to Make It: Place the banana and strawberry chunks into the blender. Slowly pour in the milk. Add the almond butter and maple syrup. Blend until very smooth.
Some mornings there is just no time to make those beloved pancakes. Give the kids one of these and they will enjoy it just as much. Try other types of fruit for a little change.
Blue Sky Smoothie

What You Need: C orange juice C frozen blueberries C canned peaches, chopped 1 (6 oz) container vanilla yogurt, frozen 1 ice cream scoop orange sherbet 2 TBSP honey 1 C ice, crushed
How to Make It: Pour the orange juice into the blender. Add the blueberries, peaches, yogurt and sherbet. With a rubber spatula fold in the honey and ice. Cover blender and blend until smooth.
This also tastes great with pineapple sherbet and pineapple juice. The honey gives it a slightly sweet taste so use unsweetened pineapple juice when making it this way.
Pick Me up Smoothie
What You Need: 2 bananas, peeled and cut in chunks 2 peaches, peeled, pitted and cut in chunks 1 (8 oz) can crushed pineapple, drained 1 C milk
How to Make It: Place all the ingredients into the blender in the order they are listed. Blend until mixture is smooth. Serve cold.
This smoothie is great for kids as an after school snack. It gives them comfort after a long day at school and a little energy to finish out their day. For a little added sweetness pour a small amount of the pineapple juice in with the other ingredients.
Hippity Hoppity Smoothies

What You Need: 1 C orange juice C milk 1 pint pineapple sherbet 2 (6 oz) cartons pina colada yogurt 2 bananas cut in chunks 1 tsp. vanilla extract 1 C whip topping, divided 2 drops red food coloring Black string licorice
How to Make It: Pour the orange juice and milk into the blender. Carefully add the sherbet, yogurt and bananas. Add the vanilla extract. Blend until very smooth. Pour into glasses. Place 2/3 C of the whipped topping into a plastic baggie. Cut one corner of the bag to make a small hole. Carefully create a small circle on top of the smoothie. Place the other 1/3 of the whip topping in another plastic bag. Add the food color and gently mix until the topping has turned slightly pink. Cut the corner of the bag and make the eyes, nose and the ears for the rabbit. Cut the licorice strings to make the whiskers for each rabbit. www.3StepMuscleBuilding Fast Workouts for Shocking Muscle Growth Copyright Superhero Publishing, LLC - All Rights Reserved Worldwide.
Muscle Gaining Recipes Place the whiskers on the rabbit face upward toward the edge of the glass. Serve immediately.
I Need Chocolate Smoothie

What You Need: 1 C chocolate milk 1 C chocolate ice cream 1 Three Musketeers candy bar, cut into small chunks
How to Make It: Place all the ingredients into the blender. Blend on medium speed until smooth. Serve immediately and enjoy.
If you crave chocolate this is the smoothie for you. Any type of candy bar will work so use your favorite for a great afternoon treat. Oh yea kids love it too.
Melon Berry Smoothie

What You Need: of a cantaloupe, peeled, seeded and chunked 1 C fresh raspberries C yogurt 1 TBSP sugar
How to Make It: Place the cantaloupe and raspberries in the blender. Gently fold in the yogurt. Sprinkle with the sugar. Blend until smooth.
Using a flavored yogurt will change the taste of your smoothie. Experiment with different flavors to find the right taste for you. If you are using a flavored yogurt adjust the sugar for your taste.
Sweet and Sour

What You Need: C pineapple juice C grapefruit juice 4 strawberries, stemmed and cut into pieces 1 banana, peeled and cut into pieces
How to Make It: Pour both juices into the blender. Add the strawberry and banana pieces. Blend until mixture is smooth and as thick as you like.
If the mixture isnt as thin as you would like add a little more pineapple, grapefruit juice or both. Continue to blend until the mixture is to your liking.
Cheesecake in a Glass
What You Need: 1 egg 1 (4 oz) pkg. cream cheese softened and chunked C milk 1 tsp. almond extract 2 C vanilla ice cream, slightly softened 1 C cherry jam 1 C sweet cherries, pitted and slightly frozen
How to Make It: Carefully break the egg into the blender. Blend for 10 seconds. Place the cream cheese chunks, the milk and the almond extract into the blender. Blend on medium speed until very smooth. Place the ice cream, jam and cherries into the blender. Blend until creamy.
This tastes just like cherry cheesecake. If you dont like cherries try strawberries with vanilla extract.
Cherry Blossom
What You Need: 2 C cherries, sweet or tart and frozen 1 banana, peeled and cut into pieces 1 C cherry juice Maraschino cherries
How to Make It: Place the frozen cherries, the banana pieces and the juice into the blender. Blend until smooth. Pour into glasses and top with the maraschino cherries.
Sweet cherries make this drink quite a sweet delight. Tart cherries take away some of the sweetness but they still make a delightful drink.
Peppermint Stick
What You Need: 4 ice cream scoops peppermint chocolate chip ice cream 1 C milk 2 drops peppermint extract
How to Make It: Place the ice cream in the blender. Pour in the milk. Add the drops of extract. Cover and blend until smooth and creamy.
If you cant find peppermint chocolate chip ice cream use plain peppermint ice cream. By adding about of a bag of semi sweet chocolate chips you can achieve the same taste.
How Now Brown Cow

What You Need: C chocolate ice cream 2 TBSP chocolate ice cream topping C brewed coffee, cooled to room temperature C club soda
How to Make It: Place the ice cream in the blender. Add the topping and coffee. Blend until mixture is smooth. Remove the cover and add the club soda. Stir with a rubber spatula just until the club soda is mixed in. Serve immediately.
If you are watching what you eat, but would still like a nice treat, try using a low fat ice cream with a sugar free topping to make this scrumptious delight.
PB and Banana Chocolate Smoothie

What You Need: 1 C chocolate milk, very cold 1 banana, peeled and cut into pieces 2 TBSP creamy peanut butter 2 ice cubes, crushed
How to Make It: Place the milk into the blender. Add the banana and peanut butter. Carefully place the crushed ice into the blender. Blend until smooth. Drink immediately.
By leaving out the banana you can have a Reese cup smoothie. Kids enjoy both types of this drink and will be asking for it over and over again.
Its all About the Juice

What You Need: C orange juice C pineapple juice C grapefruit juice C lime juice 4 TBSP low fat plain yogurt 1 C ice
How to Make It: Pour all four juices into the blender. Add the yogurt and ice. Blend until smooth.
If the drink is too thick for you add some extra juice of your choice. Add one tsp. at a time blending after each addition to reach the desired consistency.
You Could Have Had a Smoothie

What You Need: 2 C vegetable juice C carrot juice 1 tsp. hot sauce 1 tsp. lemon juice 4 spinach leaves 1 tsp. parsley flakes 12 ice cubes
How to Make It: Pour the vegetable juice and carrot juice into the blender. Add the hot sauce and lemon juice Place the spinach leaves into the juices. Sprinkle in the parsley. Carefully add the ice cubes. Blend until mixture is creamy.
If you like thicker smoothies, dont blend for too long. Blending breaks down the ingredients. Chop the spinach to help blend them faster.
Its Summer Again Smoothie

What You Need: 1 nectarine, pitted and chopped 1 (6 oz) container peach yogurt frozen C Pine-Orange-Guava juice C lemonade 2 tsp. sugar
How to Make It: Place the nectarine and peach yogurt into the blender Add the juice and lemonade. Sprinkle in the sugar. Blend on high until smooth.
If you are watching what you eat or cannot have sugar replace the lemonade with a sugar free type and use 1 packet of sweetener in place of the sugar.
Berry Custard Smoothie

What You Need: 3 eggs C sugar tsp. salt 3 C milk 1 C cream tsp. vanilla extract Assorted berries
How to Make It: Place the eggs in a mixing bowl and beat just until mixed together. Add the sugar and salt. Gently stir in the milk and cream. Place mixture in a saucepan over low heat. Cook, stirring continuously, until mixture is thick enough to coat the spoon. Remove and stir in the vanilla. Refrigerate until cold. Remove and beat with an electric mixture until blended together well. Place in glasses and top with the assorted berries before serving.
Because the mixture sets up like custard you must use the electric mixer before serving. This will ensure the mixture is more of a drinkable consistency.
Tutti-Fruiti Smoothie
What You Need: 1 (8 oz) can fruit cocktail, untrained and chilled 1 C milk C nonfat milk powder tsp. vanilla C ice cubes 2 dashes cinnamon
How to Make It: Place the fruit cocktail juice and all in the blender. Pour in the milk. Add the milk powder and vanilla. Blend on low until just combined. Add the ice cubes and blend until smooth. Add the cinnamon as a garnish just before serving.
This is a child favorite. The juice from the fruit cocktail makes this a sweet drink that appeals to children especially when its warm outside.
The Greener Side of Fruit Smoothie

What You Need: 2 C honeydew melon, cut into pieces 2 kiwi, peeled and cut into pieces 1 green apple, peeled, cored and cut into pieces 1 TBSP lime juice 4 TBSP sugar 1 C ice cubes
How to Make It: Place all the fruit pieces into the blender. Add the lime juice and blend 30 seconds to combine. Sprinkle in the sugar and add the ice cubes. Continue blending until mixture becomes very smooth.
If you prefer a more tangy bite leave out the sugar or add just a little at a time to reach the desired sweetness.
Lemon Surprise
What You Need: 1 C watermelon, seeded and cut into chunks 1 C lemon sherbet 1 TBSP lemon juice 10 ice cubes
How to Make It: Place the watermelon chunks into the blender. Add the frozen sherbet and lemon juice. Place the ice cubes on top. Cover and blend until smooth.
This is a special treat on a hot summers day. Even with the lemon kids enjoy this drink. If you want a little change of pace try lime sherbet and lime juice instead.
Chocolate Marshmallow Smoothie Supreme

What You Need: 1 C vanilla ice cream C cold milk 2 TBSP chocolate syrup 2 TBSP marshmallow topping 1 TBSP malted milk powder C crunchy peanut butter
How to Make It: Place the ice cream and milk into the blender. Pulse a couple of times to just slightly blend. Add the chocolate syrup, marshmallow topping and malted milk powder. With a rubber spatula add the peanut butter. Blend until just smooth.
This tastes just like an old fashion malt with a little extra. To make it extra special add some whip topping with a maraschino cherry on top.
A Real Peach of a Smoothie

What You Need: C evaporated milk 1 C peach yogurt C peach sorbet 1 C peaches, frozen and cut into chunks tsp. cinnamon
How to Make It: Put the yogurt and evaporated milk together in the blender. Blend until just combined. Add the sorbet and peaches. Blend until smooth and creamy. Sprinkle the cinnamon on top just before serving.
If you arent fond of cinnamon as a garnish add it to the mixture with the sorbet and peaches and blend well. For a little sweeter kick combine the cinnamon with a little sugar and sprinkle on the top before serving.
Apples and Oatmeal Breakfast Smoothie

What You Need: 2 C low fat milk 1 apple, peeled, cored and diced C raisins C instant oatmeal 1 TBSP creamy peanut butter
How to Make It: Place the milk, apple pieces and raisins into the blender. Add the oats and place the peanut butter on top. Cover and blend well.
This makes a great breakfast drink for children. It tastes like an old fashion oatmeal cookie with a touch of peanut butter. The raisins are optional.
Soda Pop Smoothie

What You Need: C grape soda 2 C vanilla ice cream 1 tsp. vanilla extract 10 ice cubes
How to Make It: Pour the grape soda into the blender. Add the ice cream and vanilla extract. Place the ice cubes on top. Blend until smooth.
If to thick add some milk a little at a time to reach the consistency you are looking for. This is also great with orange soda, red cream soda or even a creamy root beer in place of the grape soda.
Relax Me Smoothie
What You Need: 8 herbal lemon tea bags 2 C boiling water 1 pint raspberry sherbet 2 C pineapple juice
How to Make It: Pour the boiling water over the tea bags. Cover and allow to set 5 minutes. Remove the tea bags and place the tea in the refrigerator to cool. Place the sherbet and juice in the blender. Add the tea. Blend until smooth.
This smoothie is very relaxing. Try it on a stress filled day to unwind and help you enjoy the rest of the day.
Lets Get Going Smoothie

What You Need: C milk C almonds 1 banana, peeled and sliced 1 TBSP honey 2 TBSP vanilla yogurt 1/8 tsp. vanilla extract Pinch of nutmeg 4 ice cubes
How to Make It: Pour the milk into the blender. Add the almonds, banana, honey, yogurt and extract. Sprinkle in the nutmeg. Add the ice cubes. Blend on high until frothy.
This is a great get me started in the morning smoothie. Replace the banana with a peach and the vanilla extract with almond extract to make a slightly different taste. If you arent partial to nutmeg try cinnamon instead.
I Want Smore of That

What You Need: C marshmallow cream C chocolate syrup 1 C milk 2 C ice 2 graham crackers, crumbled
How to Make It: Place the marshmallow cream and chocolate into the blender. Pour in the milk. Add the ice cubes and sprinkle the cracker crumbs over the top. Blend on high until smooth.
To make this an even more special treat top with a few colored mini marshmallows and some miniature chocolate chips.
A Real Eye Opener

What You Need: 1 C strong brewed coffee, cold 1 banana, peeled and sliced 1 (6 oz) container vanilla yogurt 2 tsp. sugar 4 ice cubes
How to Make It: Pour the coffee into the blender. Add the banana and the yogurt. Sprinkle in the sugar. Add the ice cubes. Blend on high until smooth.
Try this smoothie if you having a sluggish day. It will open your eyes and get you going. For a special treat try using a flavored coffee such as hazelnut or vanilla.
Carmel Apple Smoothie

What You Need: C Carmel ice cream topping 1/8 C chocolate syrup 1 apple, peeled, cored and diced C milk 1 tsp. cinnamon 8 ice cubes
How to Make It: Place the ice cream topping and syrup into the blender. Add the apples. Pour in the milk. Sprinkle with the cinnamon. Add the ice cubes to the top. Blend until creamy.
Experiment with the syrups to find just the right taste. Using a tart apple will make this drink less sweet due to the natural juices in the apple.
Jammin Smoothie
What You Need: 1 C vanilla yogurt 1 banana, peeled and sliced 2 TBSP strawberry jam 1 TBSP honey
How to Make It: Place the yogurt into the blender. Add the banana and strawberry jam. Pour in the honey. Blend mixture on high for about 30 seconds. Mixture should be frothy when ready to serve.
Any type of yogurt and jam will work in this smoothie. Find your favorite and enjoy.
Summer Garden Salad

What You Need: 1 (8 oz) container plain yogurt 1 cucumber, peeled, seeded and chopped 1 tomato, chopped 1 stalk of celery, chopped 3 romaine lettuce leaves 1 TBSP onion, minced 6 ice cubes Salt and pepper to taste
How to Make It: Place the yogurt into the blender. Add all the vegetables. Place the ice on top. Puree until smooth. Add salt and pepper to taste. Blend slightly to mix in the seasoning. Theres nothing like a summer salad. Too often theres just not enough time to eat them. Try this smoothie to get those vegetables in a cool refreshing drink even on the run.
Sweet Potato Pie Smoothie

What You Need: 2 sweet potatoes, cooked and cooled 1 banana, peeled and sliced 2 (8 oz) containers vanilla yogurt 1 C milk 1 tsp. sugar 10 ice cubes
How to Make It: Put the sweet potatoes and bananas in the blender. Add the yogurt. Pour in the milk. Add the sugar. Place the ice cubes on top. Blend until very smooth. If you want this to taste just like Moms candied sweet potatoes use brown sugar instead of white sugar. Adjust the amount to tsp. and enjoy.
Thanksgiving in Summer Smoothie

What You Need: 1 banana, peeled and sliced C pumpkin 1 C milk tsp. pumpkin pie spice 2 TBSP maple syrup 4 ice cubes
How to Make It: Place the banana and the pumpkin together in the blender. Pour in the milk. Add the pie spice and maple syrup. Place the ice cubes on top. Cover and blend on high until smooth. Everybody likes pumpkin pie. Why wait until Thanksgiving to have that special treat. Top with a little whipped topping and youll get that warm Thanksgiving feeling from head to toe.

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