Hungry Girl to the Max!

SWAPPUCCINOS & SHAKES

SWAPPUCCINOS & SHAKES

SWAPPUCCINOS

Double-O-Cinnamon Swappuccino
Salted Caramel Cocoa-ccino
Joe Cool Java Freeze
Mint Chocolate Chip Freeze
Espress’Yourself Swappuccino
Vanilla-Chilia Coffee Float
Mocha-Coco Swappuccino
Cara-mellow Coffee Freeze
Frozen Fudge Chip Freeze
Banana-Berry Cloud
Strawberry Cloud
Green Tea Crème Swappuccino
Raspberry Mocha Madness Swappuccino
Vanillalicious Cafe Freeze

SHAKES

Cravin’Cap’n Crunch Shake
Key Lime Pie Shake
Slurpable Split Shake
Frozen S’mores Hot Cocoa
PB&J Super-Shake
Chocolate-Banana Smoothie
Dreamsicle Shiver
Happy Monkey Banana Shake
Chilla in Vanilla Milkshake
Ginormous Chocolate Shake
Cookie-rific Ice Cream Freeze
Cookie Crisp Puddin’ Shake
Chocolate-Covered-Cherries Freeze
Caramel Apple Frappe
Minty Cookie-rific Ice Cream Freeze
Froot Loops Freeze
Eggnog Freeze
Freakishly Good Frozen Hot Chocolate
Cinnamon-Toast-Crunch Shake
Shamrock’n Roll Shake
Peach Cobbler Shake

Dust off your blender. It’s about to get busy …

SHAKE THINGS UP …

* If your freezy beverage stops blending, turn off the machine and remove the blender from the base. Stir it up and blend again.

Ice is important, and pre-crushed ice is best. Make sure your ice isn’t old or freezer-burned.

SUGAR-FREE CALORIE-FREE SYRUP 411

* Torani Sugar Free Syrups are the best, hands down. Find popular flavors like vanilla in the coffee aisle … Just make sure they’re the zero-calorie, sugar-free ones (they make sugary versions too!). They can also be found at specialty stores like Cost Plus World Market and BevMo!

A QUICK GUIDE TO SYMBOLS:

15 Minutes or Less

This symbol lets you know a recipe should take you no more than fifteen minutes from start to finish! That includes prep and cook time.

30 Minutes or Less

Just like the 15-minute version, this one points out recipes that take 30 minutes or less to whip up.

Meatless

You guessed That includes beef, poultry, and fish. Some recipes give the option of a meatless ingredient. meal without meat, go with the meatless choice.

Single Serving

Pretty straightforward. These are recipes for one.

5 Ingredients or Less

Fans of HG know that we like to keep things simple. And these recipes contain just five ingredients or less!

Photos

These recipes can be seen in one of the book’s photo inserts. The number in the symbol tells you which insert. Find photos of all the recipes at hungry-girl.com/books!

SWAPPUCCINOS

These are BETTER than the blended beverages made at coffee stores—with an itty-bitty fraction of the calories and fat. They’re less expensive, too!

DOUBLE-O-CINNAMON SWAPPUCCINO

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
76 calories, 3.5g fat, 68mg sodium, 8g carbs, 1g fiber, 2.5g sugars, 3g protein

1 tablespoon sugar-free French vanilla powdered creamer
1 teaspoon instant coffee granules
2 no-calorie sweetener packets
1/2 cup light vanilla soymilk
1/2 teaspoon cinnamon
11/2 cups crushed ice or 8 to 12 ice cubes

Optional toppings: Fat Free Reddi-wip, additional cinnamon

In a tall glass, combine creamer, coffee granules, and sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender. Add soymilk, cinnamon, and 2 tablespoons cold water. Add ice and blend at high speed until smooth. Pour and enjoy!

MAKES 1 SERVING

SALTED CARAMEL COCOA-CCINO

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
111 calories, 0.5g fat, 575mg sodium, 24g carbs, 1.5g fiber, 17g sugars, 3.5g protein

2 packets hot cocoa mix with 20 to 25 calories each
3 teaspoons fat-free or light caramel dip
11/2 cups crushed ice or 8 to 12 ice cubes
¼ cup Fat Free Reddi-wip
2 dashes ground sea salt
1 dash granulated white sugar or Splenda No Calorie Sweetener (granulated)

In a tall glass, combine cocoa mix with 1/3 cup hot water and stir to dissolve. Add 2 teaspoons caramel dip and stir until melted.

Transfer mixture to a blender. Add 1/3 cup cold water and ice, and blend at high speed until smooth.

Pour and top with Reddi-wip and remaining 1 teaspoon caramel dip. Sprinkle with salt and sugar or Splenda and enjoy!

MAKES 1 SERVING

JOE COOL JAVA FREEZE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
68 calories, 3.75g fat, 55mg sodium, 6.5g carbs, <0.5g fiber, 1g sugars, 1.5g protein

4 teaspoons sugar-free French vanilla powdered creamer
1 teaspoon instant coffee granules
2 no-calorie sweetener packets
¼ cup light vanilla soymilk
11/2 cups crushed ice or 8 to 12 ice cubes

In a tall glass, combine creamer, coffee granules, and sweetener. Add ¼ cup hot water and stir to dissolve.

Transfer mixture to a blender. Add soymilk and 1/2 cup cold water. Add ice and blend at high speed until just blended. Pour and enjoy!

MAKES 1 SERVING

MINT CHOCOLATE CHIP FREEZE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 87 calories, 4.75g fat, 36mg sodium, 12g carbs, 0g fiber, 3g sugars, <0.5g protein

1 tablespoon sugar-free French vanilla powdered creamer
2 no-calorie sweetener packets
1 teaspoon instant coffee granules
1 tablespoon sugar-free chocolate syrup
1 teaspoon mini semi-sweet chocolate chips
1 drop peppermint extract
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Chocolate Reddi-wip

In a tall glass, combine creamer, sweetener, and coffee granules. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender, and add ¾ cup cold water. Add all remaining ingredients except Reddi-wip and blend at high speed until smooth.

Pour and top with Reddi-wip!

MAKES 1 SERVING

ESPRESS’ YOURSELF SWAPPUCCINO

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 76 calories, 3.5g fat, 68mg sodium, 7.5g carbs, <0.5g fiber, 2.5g sugars, 3.5g protein

1 tablespoon sugar-free French vanilla powdered creamer
1 tablespoon instant coffee granules
2 no-calorie sweetener packets
1/2 cup light vanilla soymilk
11/2 cups crushed ice or 8 to 12 ice cubes

Optional topping: Fat Free Reddi-wip

In a tall glass, combine creamer, coffee granules, and sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender. Add soymilk and 2 tablespoons cold water. Add ice and blend at high speed until smooth. Pour, sip, and smile!

MAKES 1 SERVING

VANILLA-CHILLA COFFEE FLOAT

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
111 calories, 3g fat, 111mg sodium, 17.5g carbs, 0g fiber, 6.5g sugars, 3g protein

1 teaspoon instant coffee granules
1 teaspoon sugar-free French vanilla powdered creamer
1 no-calorie sweetener packet
1/2 cup light vanilla soymilk
2 tablespoons sugar-free calorie-free vanilla-flavored syrup
11/2 cups crushed ice or 8 to 12 ice cubes
One 1/2-cup scoop Cool Whip Free (not thawed)

In a tall glass, combine coffee granules, powdered creamer, and sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender. Add soymilk, syrup, and ice, and blend at high speed until smooth.

Pour, top with Cool Whip, and enjoy!

MAKES 1 SERVING

MOCHA-COCO SWAPPUCCINO

You’ll Need: skillet, tall glass, blender
Prep: 10 minutes
Cook: 5 minutes

Entire recipe:
120 calories, 4.5g fat, 24mg sodium, 21g carbs, 4g fiber, 8g sugars, 2.5g protein

2 teaspoons shredded sweetened coconut, roughly chopped
2 tablespoons unsweetened cocoa powder
1 tablespoon fat-free non-dairy powdered creamer
1 teaspoon instant coffee granules
1 teaspoon mini semi-sweet chocolate chips
2 no-calorie sweetener packets, or more to taste
1/8 teaspoon coconut extract
2 cups crushed ice or 10 to 16 ice cubes
2 tablespoons Fat Free Reddi-wip
1 teaspoon light chocolate syrup

In a skillet over medium heat, cook and stir chopped coconut until lightly browned, about 2 minutes.

In a tall glass, combine cocoa powder, creamer, coffee granules, chocolate chips, and sweetener. Add 1/2 cup very hot water, and stir until mostly dissolved.

Stir in coconut extract and transfer mixture to a blender. Add ice and blend at high speed until smooth.

Pour, top with Reddi-wip, and drizzle with chocolate syrup. Sprinkle with lightly browned coconut and enjoy!

MAKES 1 SERVING

CARA-MELLOW COFFEE FREEZE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 158 calories, 2g fat, 289mg sodium, 34g carbs, <0.5g fiber, 13.5g sugars, 2.5g protein

1 teaspoon instant coffee granules
2 no-calorie sweetener packets
1 tablespoon plus 1 teaspoon fat-free or light caramel dip
¼ cup light vanilla soymilk
1 sugar-free caramel pudding snack with 60 calories or less
11/2 cups crushed ice or 8 to 12 ice cubes
2 tablespoons Fat Free Reddi-wip

In a tall glass, combine coffee granules, sweetener, and 1 tablespoon caramel dip. Add ¼ cup hot water and stir to dissolve.

Transfer mixture to a blender. Add soymilk, pudding, and ice, and blend at high speed until smooth.

Pour and top with Reddi-wip and remaining teaspoon caramel dip. Mmmm …

MAKES 1 SERVING

FROZEN FUDGE CHIP FREEZE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 134 calories, 4.5g fat, 184mg sodium, 21g carbs, 1.5g fiber, 13g sugars, 4g protein

1 packet hot cocoa mix with 20 to 25 calories
1 no-calorie sweetener packet
¼ cup light vanilla soymilk
1 tablespoon sugar-free chocolate syrup
1 tablespoon mini semi-sweet chocolate chips
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip

In a tall glass, combine cocoa mix with sweetener. Add ¼ cup hot water and stir to dissolve.

Transfer mixture to a blender. Add all remaining ingredients except Reddi-wip, and blend at high speed until smooth.

Pour, top with Reddi-wip, and slurp!

MAKES 1 SERVING

BANANA-BERRY CLOUD

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
146 calories, 1.5g fat, 348mg sodium, 29g carbs, 3g fiber, 14g sugars, 4.5g protein

2/3 cup light vanilla soymilk
1 tablespoon sugar-free fat-free banana instant pudding mix
Half a 2-serving packet (about 1/2 teaspoon) sugar-free strawberry powdered drink mix
4 frozen unsweetened strawberries, partially thawed
1/2 medium banana, sliced into coins and frozen
11/2 cups crushed ice or 8 to 12 ice cubes
2 tablespoons Fat Free Reddi-wip

In a tall glass, combine soymilk, pudding mix, and drink mix, and stir until mostly dissolved.

Transfer mixture to a blender. Add all remaining ingredients except Reddi-wip and blend at high speed until smooth.

Pour and top with Reddi-wip!

MAKES 1 SERVING

STRAWBERRY CLOUD

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 114 calories, 2.5g fat, 105mg sodium, 17g carbs, 2g fiber, 11g sugars, 4g protein

2 teaspoons sugar-free French vanilla powdered creamer
3 no-calorie sweetener packets
2/3 cup frozen unsweetened strawberries
5 ounces light vanilla soymilk
1 ounce sugar-free calorie-free strawberry-flavored syrup
1/2 cup crushed ice or 3 to 4 ice cubes
2 tablespoons Fat Free Reddi-wip

In a tall glass, combine creamer with sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender. Add all remaining ingredients except Reddi-wip and blend at high speed until smooth.

Pour, top with Reddi-wip, and enjoy!

MAKES 1 SERVING

GREEN TEA CREME SWAPPUCCINO

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 75 calories, 2.5g fat, 96mg sodium, 8g carbs, 1g fiber, 4g sugars, 3g protein

2 teaspoons sugar-free French vanilla powdered creamer
1 heaping teaspoon matcha green tea powder
2 no-calorie sweetener packets
1/2 cup light vanilla soymilk
2 tablespoons sugar-free calorie-free vanilla-flavored syrup
11/2 cups crushed ice or 8 to 12 ice cubes
2 tablespoons Fat Free Reddi-wip

In a tall glass, combine creamer, green tea powder, and sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender, and add 2 tablespoons cold water. Add all remaining ingredients except Reddi-wip and blend at high speed until smooth.

Pour and top with Reddi-wip. Yum!

MAKES 1 SERVING

Find matcha green tea powder in tea shops, at select markets, and online.

Go here to see over 100’ recipe pics! And for photos of ALL the recipes, go to hungry-girl.com/books.

RASPBERRY MOCHA MADNESS SWAPPUCCINO

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
82 calories, 1.75g fat, 80mg sodium, 15.5g carbs, 1g fiber, 8g sugars, 3g protein

INGREDIENTS

11/2 teaspoons instant coffee granules
1 teaspoon sugar-free French vanilla powdered creamer
1 teaspoon unsweetened cocoa powder
2 no-calorie sweetener packets
1/2 cup light chocolate soymilk
¼ cup sugar-free calorie-free raspberry-flavored syrup
11/2 cups crushed ice or 8 to 12 ice cubes
2 tablespoons Fat Free Reddi-wip

DIRECTIONS

In a tall glass, combine coffee granules, creamer, cocoa powder, and sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender. Add soymilk, syrup, and ice, and blend at high speed until smooth.

Pour and top with Reddi-wip!

MAKES 1 SERVING

VANILLALICIOUS CAFE FREEZE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
96 calories, 3.5g fat, 121mg sodium, 11g carbs, 0g fiber, 4.5g sugars, 4g protein

1 tablespoon sugar-free French vanilla powdered creamer
3 no-calorie sweetener packets
5 ounces light vanilla soymilk
1 ounce sugar-free calorie-free vanilla-flavored syrup
1 teaspoon instant coffee granules
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip

In a tall glass, combine creamer with sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender. Add all remaining ingredients except Reddi-wip and blend at high speed until smooth.

Pour and top with Reddi-wip. Yum!

MAKES 1 SERVING

Thick, creamy, and guilt-free. The way a shake should be …

CRAVIN’ CAP’N CRUNCH SHAKE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
192 calories, 2.75g fat, 219mg sodium, 35g carbs, 2.5g fiber, 17g sugars, 7g protein

1 teaspoon sugar-free French vanilla powdered creamer
2 no-calorie sweetener packets
2/3 cup light vanilla soymilk
1/2 cup fat-free vanilla ice cream
¼ cup Cap’n Crunch cereal (original)
2 tablespoons sugar-free calorie-free vanilla-flavored syrup
¼ teaspoon vanilla extract
¾ cup crushed ice or 4 to 6 ice cubes

Optional topping: Fat Free Reddi-wip

In a tall glass, combine powdered creamer with sweetener. Add 1 tablespoon warm water and stir to dissolve. Transfer to a blender.

Add all remaining ingredients and blend at high speed until smooth. Yummm!

MAKES 1 SERVING

KEY LIME PIE SHAKE

You’ll Need: blender, tall glass
Prep: 5 minutes

Entire recipe:
124 calories, 1.25g fat, 122mg sodium, 24g carbs, 1.5g fiber, 13g sugars, 4.5g protein

INGREDIENTS

1/2 cup light vanilla soymilk
¼ cup fat-free vanilla ice cream
2 tablespoons crushed pineapple packed in juice
2 tablespoons sugar-free calorie-free vanilla-flavored 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
1 low-fat honey graham cracker (¼ sheet), crushed

DIRECTIONS

Place all ingredients except Reddi-wip and graham cracker in a blender. Blend at high speed until smooth.

Pour into a tall glass, and top with Reddi-wip and crushed graham cracker!

MAKES 1 SERVING

SLURPABLE SPLIT SHAKE

You’ll Need: small microwave-safe bowl, tall glass, blender
Prep: 5 minutes

Entire recipe: 220 calories, 2g fat, 100mg sodium, 47g carbs, 4g fiber, 22g sugars, 5.5g protein

INGREDIENTS

3 frozen unsweetened strawberries
1 teaspoon sugar-free strawberry jam/preserves
1 teaspoon sugar-free French vanilla powdered creamer
1 no-calorie sweetener packet
1/2 cup light vanilla soymilk
1 small banana
¼ cup fat-free vanilla ice cream
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip
1/2 tablespoon light chocolate syrup

Optional topping: maraschino cherry

DIRECTIONS

In a small microwave-safe bowl, microwave strawberries for 30 seconds, or until mostly thawed. Thoroughly mash and mix in jam/preserves.

In a tall glass, combine creamer with sweetener. Add 1 tablespoon hot water and stir to dissolve. Transfer to a blender.

To the blender, add soymilk, banana, ice cream, and ice. Blend at high speed until smooth.

Pour and top with strawberry mixture, Reddi-wip, and chocolate syrup. Enjoy!

MAKES 1 SERVING

FROZEN S’MORES HOT COCOA

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 169 calories, 4.5g fat, 202mg sodium, 30g carbs, 1.5g fiber, 18.5g sugars, 2.5g protein

1 packet hot cocoa mix with 20 to 25 calories
1 tablespoon mini semi-sweet chocolate chips
1 teaspoon fat-free non-dairy powdered creamer
1 no-calorie sweetener packet
11/2 cups crushed iced or 8 to 12 ice cubes
15 mini marshmallows
2 low-fat honey graham crackers (1/2 sheet), coarsely crushed
2 tablespoons Fat Free Reddi-wip

In a tall glass, combine cocoa mix, chocolate chips, powdered creamer, and sweetener. Add ¼ cup very hot water and stir until mostly dissolved.

Transfer mixture to a blender, and add ¼ cup cold water. Add ice and blend at high speed until smooth.

Pour, stir in marshmallows and crushed graham crackers, and top with Reddi-wip!

MAKES 1 SERVING

PB&J SUPER-SHAKE

You’ll Need: blender, tall glass
Prep: 5 minutes

Entire recipe:
199 calories, 7.25g fat, 291mg sodium, 29.5g carbs, 3g fiber, 12g sugars, 6g protein

2/3 cup Unsweetened Original Almond Breeze
1/3 cup fat-free vanilla ice cream
¼ cup Reese’s Puffs cereal
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

Place all ingredients in a blender and blend at high speed until thoroughly mixed. Pour into a tall glass. PB-rific!

MAKES 1 SERVING

CHOCOLATE-BANANA SMOOTHIE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 164 calories, 1.5g fat, 137mg sodium, 35.5g carbs, 3.75g fiber, 18g sugars, 3g protein

1 packet hot cocoa mix with 20 to 25 calories
2 teaspoons fat-free non-dairy powdered creamer
1 teaspoon mini semi-sweet chocolate chips
1 no-calorie sweetener packet
1 small banana, sliced into coins and frozen
1 cup crushed ice or 5 to 8 ice cubes

In a tall glass, combine cocoa mix, creamer, chocolate chips, and sweetener. Add ¼ cup very hot water and stir to dissolve.

Transfer mixture to a blender, and add 1/2 cup cold water. Add frozen banana slices and ice, and blend at medium speed until smooth. Enjoy!

MAKES 1 SERVING

DREAMSICLE SHIVER

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 164 calories, <0.5g fat, 65mg sodium, 38g carbs, 1g fiber, 20g sugars, 3g protein

2 teaspoons fat-free non-dairy powdered creamer
1 no-calorie sweetener packet
1 cup Trop50 No Pulp orange juice beverage
1/2 cup fat-free vanilla ice cream
11/2 cups crushed ice or 8 to 12 ice cubes

In a tall glass, combine creamer with sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender. Add all remaining ingredients and blend at high speed until smooth. Slurp away!

MAKES 1 SERVING

HAPPY MONKEY BANANA SHAKE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 211 calories, 2g fat, 371mg sodium, 45g carbs, 3g fiber, 20g sugars, 5.5g protein

INGREDIENTS

1 teaspoon fat-free non-dairy powdered creamer
1 no-calorie sweetener packet
1/2 cup light vanilla soymilk
1 tablespoon Jell-0 Sugar Free Fat Free Vanilla Instant pudding mix
¼ cup fat-free vanilla ice cream
1/2 medium banana, sliced into coins and frozen
1 cup crushed ice or 5 to 8 ice cubes
2 Reduced Fat Nilla Wafers
2 tablespoons Fat Free Reddi-wip
1 maraschino cherry

DIRECTIONS

In a tall glass, combine creamer with sweetener. Add 1 tablespoon hot water and stir to dissolve. Add soymilk and pudding mix, and stir until mostly dissolved.

Transfer mixture to a blender. Add ice cream, frozen banana coins, and ice, and blend at high speed until smooth.

Pour, break wafers into pieces, and stir them into the shake. Top with Reddi-wip and cherry!

MAKES 1 SERVING

HG ALTERNATIVE!

If you like, leave out the wafer cookies. Still awesome (and under 200 calories)!

CHILLA IN VANILLA MILKSHAKE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 162 calories, 2.25g fat, 127mg sodium, 28.5g carbs, 1g fiber, 8g sugars, 6g protein

1/2 tablespoon sugar-free French vanilla powdered creamer
2 no-calorie sweetener packets
1/2 cup light vanilla soymilk
1/2 cup fat-free vanilla ice cream
1/8 teaspoon vanilla extract
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip

Optional topping: maraschino cherry

In a tall glass, combine creamer with sweetener. Add 1 tablespoon hot water and stir to dissolve.

Transfer mixture to a blender. Add all remaining ingredients except Reddi-wip and blend at high speed until smooth.

Pour, top with Reddi-wip, and dive in!

MAKES 1 SERVING

GINORMOUS CHOCOLATE SHAKE

You’ll Need: very tall glass, blender
Prep: 5 minutes

Entire recipe:
206 calories, <1g fat, 244mg sodium, 48g carbs, 7g fiber, 30g sugars, 6g protein

1 packet hot cocoa mix with 20 to 25 calories
2 no-calorie sweetener packets
11/2 tablespoons light chocolate syrup
¾ cup fat-free chocolate ice cream
2 cups crushed ice or 10 to 16 ice cubes

Optional toppings: Fat Free Reddi-wip, maraschino cherry

In a very tall glass, combine cocoa mix with sweetener. Add ¼ cup hot water and stir to dissolve.

Transfer mixture to a blender. Add syrup and ¾ cup cold water. Add ice cream and ice, and blend at medium speed until smooth. Enjoy!

MAKES 1 SERVING

COOKIE-RIFIC ICE CREAM FREEZE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
159 calories, 3.25g fat, 164mg sodium, 26.5g carbs, 1.5g fiber, 12g sugars, 6g protein

1 teaspoon sugar-free French vanilla powdered creamer
2 no-calorie sweetener packets
5 ounces light vanilla soymilk
1/2 pack Nabisco 100 Cal Oreo Thin Crisps or 3 chocolate graham crackers (¾ sheet), broken into pieces
¼ cup fat-free vanilla ice cream
11/2 cups crushed ice or 8 to 12 ice cubes

Optional topping: Fat Free Reddi-wip

In a tall glass, combine creamer with sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer to a blender. Add all remaining ingredients and blend at high speed until smooth. Mmmmmm!

MAKES 1 SERVING

COOKIE CRISP PUDDIN’ SHAKE

You’ll Need: blender, tall glass
Prep: 5 minutes

Entire recipe:
198 calories, 3.75g fat, 321mg sodium, 37g carbs, 1g fiber, 16.5g sugars, 5g protein

1 sugar-free vanilla pudding snack with 60 calories or less
2/3 cup light chocolate soymilk
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

Place all ingredients in a blender. Blend at high speed until smooth. Pour into a tall glass. Cookie-licious!

MAKES 1 SERVING

CHOCOLATE-COVERED-CHERRIES FREEZE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
160 calories, 4g fat, 163mg sodium, 28g carbs, 3g fiber, 21.5g sugars, 3.5g protein

1 packet hot cocoa mix with 20 to 25 calories
1 tablespoon mini semi-sweet chocolate chips
1 no-calorie sweetener packet
12 frozen unsweetened pitted dark sweet cherries
11/2 cups crushed ice or 8 to 12 ice cubes
2 tablespoons Fat Free Reddi-wip

In a tall glass, combine cocoa mix, chocolate chips, and sweetener. Add ¼ cup very hot water and stir to dissolve.

Transfer mixture to a blender and add ¼ cup cold water. Add cherries and ice and blend at high speed until smooth.

Pour, top with Reddi-wip, and sip!

MAKES 1 SERVING

CARAMEL APPLE FRAPPE

You’ll Need: blender, tall glass
Prep: 5 minutes

Entire recipe: 199 calories, 1g fat, 250mg sodium, 45g carbs, 2g fiber, 23.5g sugars, 2.5g protein

1 sugar-free caramel pudding snack with 60 calories or less
1/2 cup apple cider
¼ cup freeze-dried apple pieces
¼ cup fat-free vanilla ice cream
¼ teaspoon cinnamon
1/8 teaspoon vanilla extract
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip

Place all ingredients except Reddi-wip in a blender. Blend at high speed until smooth.

Pour into a tall glass, top with Reddi-wip, and enjoy!

MAKES 1 SERVING

MINTY COOKIE-RIFIC ICE CREAM FREEZE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 159 calories, 3.25g fat, 164mg sodium, 26.5g carbs, 1.5g fiber, 12g sugars, 6g protein

1 teaspoon sugar-free French vanilla powdered creamer
2 no-calorie sweetener packets
5 ounces light vanilla soymilk
1/2 pack Nabisco 100 Cal Oreo Thin Crisps or 3 chocolate graham crackers (¾ sheet), broken into pieces
¼ cup fat-free vanilla ice cream
¼ teaspoon peppermint extract
2 drops green food coloring
11/2 cups crushed ice or 8 to 12 ice cubes

Optional topping: Fat Free Reddi-wip

In a tall glass, combine creamer with sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender. Add all remaining ingredients and blend at high speed until smooth. Mmmmmm!

MAKES 1 SERVING

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FROOT LOOPS FREEZE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
154 calories, 3.5g fat, 140mg sodium, 25g carbs, 1.5g fiber, 14.5g sugars, 5g protein

1 tablespoon sugar-free French vanilla powdered creamer
1 no-calorie sweetener packet
1/2 cup light vanilla soymilk
¼ cup fat-free vanilla ice cream
1/3 cup Froot Loops cereal
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip

In a tall glass, combine creamer with sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender. Add soymilk, ice cream, cereal, and ice, and blend at high speed until smooth.

Pour and top with Reddi-wip!

MAKES 1 SERVING

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe:
110 calories, 1g fat, 310mg sodium, 19.5g carbs, 0.5g fiber, 10.5g sugars, 4.5g protein

1 tablespoon Jell-0 Sugar Free Fat Free Vanilla Instant pudding mix
1 no-calorie sweetener packet
1/2 cup light vanilla soymilk
¼ cup fat-free vanilla ice cream
1/8 teaspoon rum extract
1 dash ground nutmeg
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip

Optional topping: cinnamon

In a tall glass, combine pudding mix, sweetener, and soymilk, and stir until mostly dissolved.

Transfer mixture to a blender. Add all remaining ingredients except Reddi-wip and blend at high speed until smooth.

Pour and top with Reddi-wip!

MAKES 1 SERVING

FREAKISHLY GOOD FROZEN HOT CHOCOLATE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 58 calories, 0.5g fat, 184mg sodium, 10g carbs, 1g fiber, 5g sugars, 3g protein

INGREDIENTS

1 packet hot cocoa mix with 20 to 25 calories
2 no-calorie sweetener packets
¼ cup light vanilla soymilk
1 tablespoon sugar-free calorie-free vanilla-flavored syrup
1 teaspoon sugar-free chocolate syrup
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 sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender and add 2 tablespoons cold water. Add all remaining ingredients except Reddi-wip and blend at high speed until smooth.

Pour, top with Reddi-wip, and indulge!

MAKES 1 SERVING

CINNAMON-TOAST-CRUNCH SHAKE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 160 calories, 4.5g fat, 168mg sodium, 25g carbs, 1g fiber, 14g sugars, 5g protein

1 tablespoon sugar-free French vanilla powdered creamer
1 no-calorie sweetener packet
1/2 cup light vanilla soymilk
¼ cup fat-free vanilla ice cream
¼ cup Cinnamon Toast Crunch cereal
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip

Optional topping: cinnamon

In a tall glass, combine creamer with sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender. Add soymilk, ice cream, cereal, and ice, and blend at high speed until smooth.

Pour and top with Reddi-wip!

MAKES 1 SERVING

HG ALTERNATIVE!

Reserve a few squares of cereal for topping off your shake!

SHAMROCK ’N ROLL SHAKE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 175 calories, 4g fat, 150mg sodium, 29g carbs, 2g fiber, 13.5g sugars, 7.5g protein

INGREDIENTS

1 tablespoon sugar-free French vanilla powdered creamer
1 no-calorie sweetener packet
¾ cup light vanilla soymilk
1/2 cup fat-free vanilla ice cream
¼ teaspoon peppermint extract
2 drops green food coloring
11/2 cups crushed ice or 8 to 12 ice cubes

DIRECTIONS

In a tall glass, combine creamer with sweetener. Add 1 tablespoon hot water and stir to dissolve.

Transfer mixture to a blender. Add all remaining ingredients and blend at high speed until smooth. Cheers!

MAKES 1 SERVING

PEACH COBBLER SHAKE

You’ll Need: tall glass, blender
Prep: 5 minutes

Entire recipe: 191 calories, 2.5g fat, 132mg sodium, 39g carbs, 3.5g fiber, 24.5g sugars, 6g protein

1 teaspoon sugar-free French vanilla powdered creamer
1 no-calorie sweetener packet
1/2 cup light vanilla soymilk
¼ cup fat-free vanilla ice cream
1 cup frozen sliced unsweetened peaches, partially thawed
1 cup crushed ice or 5 to 8 ice cubes
1/2 teaspoon plus 1 dash cinnamon
2 low-fat cinnamon graham crackers (1/2 sheet), crushed
2 tablespoons Fat Free Reddi-wip

Optional topping: additional cinnamon

In a tall glass, combine creamer with sweetener. Add 2 tablespoons hot water and stir to dissolve.

Transfer mixture to a blender. Add soymilk and 2 tablespoons cold water. Add ice cream, peaches, ice, and 1/2 teaspoon cinnamon, and blend at high speed until smooth.

Pour, stir in crushed graham crackers, and top with Reddi-wip and remaining dash cinnamon!

MAKES 1 SERVING

Thirsty for More?

If you want a drink with a kick, many cocktails await you in the Party Foods, Cocktails & Holiday chapter.

SWAPS FOR SOYMILK

We call for light vanilla soymilk because it’s sweet and creamy, with fewer calories than regular milk (even the fat-free kind). A cup of light vanilla soymilk has about 70 calories and 2g fat. But if you avoid soy, check out these swaps …

*Blue Diamond Unsweetened Vanilla Almond Breeze Super-low in calories (40 per cup!) and extremely delicious. Depending on your taste buds, you might want to add a no-calorie sweetener packet since this is unsweetened, unlike most vanilla soymilk.

*So Delicious Unsweetened Coconut Milk Beverage A little higher in fat, but it’s creamy and amazing and has just 50 calories per cup. Feel free to zazzle it up with some calorie-free sweetener.

*Fat-Free Dairy Milk It has about 20 extra calories per cup, but it’ll work. It will save you some fat and add a little protein, but it isn’t as creamy as the others. Add a small amount of calorie-free sweetener.