Chris Freytag
 

Recipes

Chris Freytag's Delicious and Nutritious SmoothiesI have a sweet tooth and a fruit smoothie is one of the best ways to satisfy a need for a sweet treat while providing well balanced nutrition for an energized day. I also work with clients that need to control calories and eat their meals on the go. That's why I designed this book...The recipes in this book are designed to meet all of your daily needs.

The 50 recipes are divided into several sections: Try one of the Energizers to keep your mood on track. Make a Meal Replacement smoothie for days when your meals need to be portable and fast. The Immunity Boosters are full of vitamins, minerals and anti-oxidants to keep you feeling your best. The Light & Fit are all satisfying low calorie treats and the Muscle Building drinks are chalked full of important amino acids to repair, build and buff you up.

I always say, "It's not what you are eating, it's how it's prepared". So take control of your personal blending and enjoy my mouth watering, scrumptious recipes. From my kitchen to yours... experiment and try as many as you'd like!

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Here are some sample recipes from
"Delicious & Nutritious Smoothies"

Crazy for Coffee (Energizers)

Ice cubes almost up to frozen line
1 container vanilla yogurt
1 scoop choc protein powder
1 tbsp natural peanut butter
Dash of sugar free hazelnut flavor syrup
Brewed coffee to liquid line

Nutrition per serving:

122.4 Calories 4% calories from fat
0.7g total fat; 2.5mg cholesterol
104.7mg sodium 361.1mg potassium
7.0g Carbohydrates  
0.0g fiber 3.5g sugar
7.0g net carbs 25.8g protein
 

Peaches & Cream (Meal Replacement)

Frozen peaches & a few ice cubes to frozen line
½ container vanilla yogurt
1 scoop vanilla protein powder optional
Skim milk or soy milk to liquid line

Nutrition per serving:

257.6 Calories 3% calories from fat
1.1g total fat; 7.5mg cholesterol
190.1mg sodium 689.3mg potassium
34.7g Carbohydrates  
2.6g fiber 26.9g sugar
3.1g net carbs 33.6g protein
 

Pina Colada (Immunity Boosters)

1/2 Cup Frozen Pineapple & 1 banana and a few ice cubes to frozen line
1 scoop whey protein powder - Vanilla
1 Tbsp Coconut - Shredded
2 Tbsp Orange Juice
1/4 cup Skim Milk

Nutrition per serving:

328.2 Calories 8% calories from fat
3.2g total fat; 1.3mg cholesterol
100.8mg sodium 791.7mg potassium
3.6g Carbohydrates  
3.6g fiber 40.1g sugar
51.9g net carbs 26.9g protein
 

Key Lime Pie Pleaser (Light and Fit)

Add ice cubes to frozen line
1 container key lime non-fat yogurt
1 low fat graham cracker
Vanilla protein powder optional
Skim or soy milk to liquid line

Nutrition per serving:

260.8 Calories 6% calories from fat
1.8g total fat; 4.8mg cholesterol
196.5mg sodium 600.8mg potassium
55.2g Carbohydrates  
3.7g fiber 30.5g sugar
51.5g net carbs 8.9g protein
 

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