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dairy free homemade meal replacement

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January 1st, 2007, 11:23 AM
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I am a chocoholic, so I've been busy experimenting on things to replace a meal with something that is nutritional and satisfying.

Well... I stumbled upon a really yummy shake to share with you! I drink a lot of soy milk, and I don't know if anyone else does, also, but thought I'd share. You could probably make it with skim milk instead--it would reduce the fat by 3.5 grams (although soy fat isn't bad for you), and reduce the calories by 10, I think. Also reduce the fiber by 1 and the protein would go up 2 g. It does have fat, but our bodies still need fat to thrive--we just need to know where to get the fat from!

in a blender, place the following, in this order:

1 c soy milk, plain
6-10 ice cubes (depends how icy you want it)
2-4 packets sugar twin, equal, etc. depending on your taste
1/2 tsp vanilla
2 second spray of non stick cooking spray (it enhances the flavors, sounds weird--I know--you can skip it if you want)
1 TBSP peanut butter--natural is best
1 1/2 TBSP cocoa

Put lid on, and blend for 2 minutes. Makes a really yummy, creamy shake.

It has 213 calories, 13 grams fat (all are from "good sources" of fat though!!), 11 grams protein, and 4 grams fiber. Couple it with a piece of fresh fruit, and it's a great breakfast and/or lunch (for under 400 calories total) or drink it alone for a good, supplemental, healthy snack to your diet.
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January 1st, 2007, 01:22 PM
Platinum Supermommy
Join Date: Jan 2006
Location: QC, CANADA
Posts: 9,272
That sounds very yummy. I think I'll skip the cooking spray thing, mostly because we don't keep any in the house. I'll give this a try sometime soon.

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