Recipe notes

A WORD FROM THE METABOLIC KITCHEN RECIPE TITLE

For those of you who need a quick snack on the go, the smoothie recipes should be your go-tooptions. These are all filled with quality nutrients and will help support maximum fat burning in the body while also making sure to maximize your metabolic rate and provide a number of key nutrients needed for optimal functioning. So many people often get into the habit of shunning all fruit from their fat loss diet because they think they are too high in sugar and will spike insulin levels but this really isnt the case. Fruit is actually composed largely of fructose, which will not raise blood sugar levels. When you eat moderate amounts of fruit you can easily satisfy your craving for something sweet while maintaining your total calorie intake for fat loss. In addition to that, fruit is loaded with fiber so a little will go a long way in terms of taking care of your hunger and keeping yourself feeling well. Each of these smoothie recipes also has additional whey protein powder added in which is an excellent source of lean protein for those seeking fat loss. Meeting your protein requirements is essential to prevent lean muscle mass loss and for keeping your metabolism on high and protein powder is going to allow you to do this. So rather than stopping off at the smoothie bar to pick up a smoothie next time youre craving one, use any one of these recipes to prepare your own instead.

Note: these Metabolicious Smoothies were made using Iso-Smooth Protein Powder from Blue Star. Its a high quality protein we use and recommend. Iso-Smooth is available here: Iso-Smooth Protein Powder

Metabolic Cooking 2011 Dave Ruel | Page 2

SMOOTHIES RECIPE RECIPE INDEX TITLE

Click on recipe to navigate 11. Krazy Kiwi Smoothie................................ Page 15 12. Mochaccino Smoothie............................ Page 17 13. Orange Creamsicle Smoothie.................. Page 18 14. Peach Cream Smoothie........................... Page 20 15. Pina Colada Smoothie............................. Page 21 16. Strawberry Vanilla Smoothie................... Page 22 17. Tropical Smoothie................................... Page 23

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1. 2. 3. 4. Cinnamon Chai Latte Smoothie................. Page 4 Extreme Chocolate Smoothie................... Page 5 Neopolitan Smoothie................................ Page 6 Thermoccino Smoothie............................. Page 8

5. Atomic Smoothie....................................... Page 9 6. Banana Split Smoothie............................ Page 10 7. Blue Bomber Smoothie........................... Page 11 8. Blue Velvet Smoothie.............................. Page 12 9. Choco Mint Smoothie............................. Page 13 10. Key Lime Smoothie.................................. Page 14

18. Almond Joy Smoothie............................. Page 24 19. Choco Nutty Smoothie............................ Page 25 20. PB&J Smoothie........................................ Page 26 21. Tirami-Smooth........................................ Page 27

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CINNAMON CHAI LATTE SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein 1 cup cold cinnamon chai tea Pinch of stevia Pinch of cinnamon 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 133
PROTEIN : 30g CARBS : 1g FAT : 1g

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Metabolic Cooking 2011 Dave Ruel | Page 4

EXTREME CHOCOLATE SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Chocolate Iso-Smooth Isolate Protein 1 teaspoon pure cocoa powder Pinch of stevia 1 cup water 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 162
PROTEIN : 31g CARBS : 5g FAT : 2g

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Metabolic Cooking 2011 Dave Ruel | Page 5

THE NAPOLITAN SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein 3 big frozen strawberries 1 teaspoon pure cocoa powder 1 teaspoon flaxseed meal Pinch of stevia 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 235
PROTEIN : 43g CARBS : 9g FAT : 3g

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Metabolic Cooking 2011 Dave Ruel | Page 6

THE NAPOLITAN SMOOTHIE Page 6

BLUE BOMBER SMOOTHIE Page 11

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THE THERMOCCINO
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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein 1 shot of espresso cup of greek yogurt Pinch of stevia Pinch of cinnamon 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 169
PROTEIN : 35g CARBS : 3g FAT : 1g

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Metabolic Cooking 2011 Dave Ruel | Page 8

ATOMIC SMOOTHIE
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INGREDIENTS
RECIPE MAKES 1 SERVING scoop Vanilla Iso-Smooth Isolate Protein cup greek yogurt cup water 1 banana 1 kiwi 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 309
PROTEIN : 28g CARBS : 47g FAT : 1g

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Metabolic Cooking 2011 Dave Ruel | Page 9

BANANA SPLIT SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein 1.5 cup water 1 frozen banana cup frozen pineapple chunks 5 frozen strawberries 1 teaspoon pure cocoa powder

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 358
PROTEIN : 31g CARBS : 54g FAT : 2g

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Metabolic Cooking 2011 Dave Ruel | Page 10

BLUE BOMBER SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein cup greek yogurt 1 cup frozen blueberries Pinch of stevia 1 cup water 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 281
PROTEIN : 42g CARBS : 26g FAT : 1g

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Metabolic Cooking 2011 Dave Ruel | Page 11

BLUE VELVET SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Chocolate Iso-Smooth Isolate Protein cup greek yogurt cup blueberries 1 teaspoon pure cocoa powder 1 tablespoon flaxseed meal 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 291
PROTEIN : 44g CARBS : 22g FAT : 3g

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Metabolic Cooking 2011 Dave Ruel | Page 12

CHOCO-MINT SMOOTHIE
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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Chocolate Iso-Smooth Isolate Protein 1 teaspoon pure cocoa powder 1 teaspoon mint extracts Pinch of stevia cup skim milk 1 cup water 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 202
PROTEIN : 35g CARBS : 11g FAT : 2g

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Metabolic Cooking 2011 Dave Ruel | Page 13

KEY LIME SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein cup lime juice cup low fat cottage cheese 1 banana 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 302
PROTEIN : 44g CARBS : 27g FAT : 2g

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Metabolic Cooking 2011 Dave Ruel | Page 14

KRAZY KIWI SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein cup low fat cottage cheese 1 medium peeled kiwi fruit 1 cup water 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 262
PROTEIN : 46g CARBS : 15g FAT : 2g

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Metabolic Cooking 2011 Dave Ruel | Page 15

KRAZY KIWI SMOOTHIE Page 15

TROPICAL SMOOTHIE Page 23

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MOCHACCINO SMOOTHIE
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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Chocolate Iso-Smooth Isolate Protein 1 teaspoon pure cocoa powder Pinch of stevia cup brewed coffee cup skim milk Ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 206
PROTEIN : 36g CARBS : 11g FAT : 2g

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Metabolic Cooking 2011 Dave Ruel | Page 17

ORANGE CREAMSICLE SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein cup Greek yogurt 1 frozen orange 1 cup water

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 233
PROTEIN : 41g CARBS : 15g FAT : 1g

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Metabolic Cooking 2011 Dave Ruel | Page 18

ORANGE CREAMSICLE SMOOTHIE Page 19

PEACH CREAM SMOOTHIE Page 20

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PEACH CREAM SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein cup greek yogurt 1 cup water 1 cup frozen peach chunks

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 221
PROTEIN : 42g CARBS : 21g FAT : 1g

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Metabolic Cooking 2011 Dave Ruel | Page 20

PINA COLADA SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein cup frozen pineapple chunks 1 teaspoon coconut extract cup skim milk cup water 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 209
PROTEIN : 35g CARBS : 15g FAT : 1g

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Metabolic Cooking 2011 Dave Ruel | Page 21

STRAWBERRY VANILLA SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein 10 big frozen strawberries 1 cup skim milk 1 cup water

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 261
PROTEIN : 38g CARBS : 25g FAT : 1g

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Metabolic Cooking 2011 Dave Ruel | Page 22

TROPICAL SMOOTHIE
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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein cup frozen pineapple chunks 1 frozen banana cup frozen mango 1 teaspoon coconut extract 1 cup water 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 325
PROTEIN : 31g CARBS : 48g FAT : 1g

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Metabolic Cooking 2011 Dave Ruel | Page 23

ALMOND JOY SMOOTHIE

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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein 1 teaspoon almond butter cup almond milk Dash of cinnamon 1 cup water

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 223
PROTEIN : 33g CARBS : 7g FAT : 7g

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Metabolic Cooking 2011 Dave Ruel | Page 24

CHOCO-NUTTY SMOOTHIE
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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Chocolate Iso-Smooth Isolate Protein 1 cup water 1 teaspoon of natural peanut butter 1 tablespoon slivered almonds 1 tablespoon hazelnut meal 1 tablespoon of your favourite flavour of instant coffee granules 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 300
PROTEIN : 34g CARBS : 5g FAT : 16g

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Metabolic Cooking 2011 Dave Ruel | Page 25

PB & J SMOOTHIE
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INGREDIENTS
RECIPE MAKES 1 SERVING 1 scoop Vanilla Iso-Smooth Isolate Protein 1/3 cup Greek yogurt cup water 1 teaspoon natural peanut butter 5 frozen strawberries 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 237
PROTEIN : 39g CARBS : 9g FAT : 5g

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Metabolic Cooking 2011 Dave Ruel | Page 26

TIRAMI-SMOOTH
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INGREDIENTS
RECIPE MAKES 1 SERVING 1 SERVING 1 scoop Chocolate Iso-Smooth Isolate Protein cup low fat cottage cheese 1.5 tablespoons slivered almonds teaspoon finely ground coffee Pinch of stevia 1 cup water 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

- Per Serving -

CALORIES: 267
PROTEIN : 46g CARBS : 5g FAT : 7g

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Metabolic Cooking 2011 Dave Ruel | Page 27