A classic dessert is transformed into a low-fat, fiber-rich smoothie.
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Preparation Time
5 minutes
Difficulty Rating
1
Serves
2
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Ingredients
- ¾ cup / 120 g pears, chopped
- ¾ cup / 95 g fresh or frozen raspberries
- ½ cup / 120 ml organic grass-fed or vegan milk
- 1 Tbsp. / 28 g pure cocoa powder dissolved in 1-2 Tbsp. water
- ½ tsp. / 1 g Stevia or monk fruit sweetener
Directions
- Blend for 30 seconds to 1 minute, or until desired consistency is reached.
Serving Size: ֲ1 cup / 240 ml
Exchanges per Serving: ½ Protein, 1 Fruit
Can I substitute kefir for the milk?
Hi, jball. Absolutely! Great upgrade 🙂
I have raw cacao powder on hand (not cocoa). I’m not entirely sure of the difference. Would I need to change anything to the recipe to use it instead? In the past, I have usually added raw honey (as opposed to stevia) when adding the cacao to smoothies. I know it definitely needs sweetener when using it. If I use the cacao powder would I need to change the amount of stevia?
Hi, hwyla. One is raw, one is roasted, but for this recipe, they are interchangable. As for the sweetener, just use it to taste.
Hi, Tony. The raspberries are suggested to be frozen here so that the shake will be cold without diluting it with ice cubes. As for the sweetener, you can definitely dispense with it.
Regarding the nuts, note that each 2 tablespoons (15 grams) would equal 1/2 protein + 1 fat exchange.
Why frozen rasperries? Could we dispense using the sweetner. Could one add some nuts to enrich the protein intake?
Hi, Grammamusic. You can match the exchanges. For example, each serving of this recipe yields a fruit plus half a protein. When going through the Menu Planner, you can find something similar – even if not identical – and selected as a placesaver. When it comes time to prepare the meal of snack, make the swap.
I’m finding a number of TDC recipes I want to try. When using the menu planner, can I substitute 1 serving of the shake for the fruit choice in the menu?
Hi, Carol. No, you can leave it out. Vanilla extract may be a nice substitute.
This has cocoa in it and i am allergic to cocoa! Do I need this or just omit when called for in any recipe?
I like the decadence shake recipe.
Hi, Karen. That sounds GREAT! Almond and carob have their own wonderful set of health benefits (and are delicious).
The only milk I have is organic plain almond milk that has 70 calories w/ 10 g of sugar. Also, only have Carob powder 25 calories per Tbsp w/ 3 g. sugars. Will these do ok?
Hi, Marilyn. Yes, you can put in any fruit you want 🙂
Can you substitute fruits?
Hi, Mary. The product you’re using is considered vegan milk.
Hi, Passionrages. We would prefer you get your protein from whole foods, so if you find a whole food protein powder, i.e. Garden of Life Raw or grind some hemp hearts to blend in, that’s fine. In the meantime, just use a high-protein dairy or plant milk in this recipe, and it will provide a good boost to the rest of the high-protein menu you will get in this program.
The program does not work with calories, but I can tell you that if made with a high-protein milk (i.e. 2% milkfat dairy or soy), a one-cup (8 fluid ounces or 240 ml) serving provides 14 grams of available carbohydrates, 4 grams of protein, and 2.7 grams of fat.
All I have on hand is the Silk Almond Coconut Blend…is that ok instead of the organic grass fed or vegan milk?
How many calories is this recipe as written?
What about adding protein powder?
Hi, Junwat. The other milk alternative is just cow’s milk – for this we recommend pastured or grass-fed. As for the pear, you can also substitute an apple or apple pear, or even half a banana.
Pears and vegan milk don’t appeal to me. What can I substitute?
love this!
WOW! Thank you for the tip, Ossie. I combined pear, strawberries and blueberries, organic lactose-free milk, monk fruit sweetener, and one-half teaspoon pure vanilla. It’s a winner 🙂
Hi, Maybabe. Any berry will do, and you can use pure vanilla instead of chocolate, if you want.
I love pears. The raspberries with the cocoa do not work for me. What would “pair” with the pear in this?
Hi, Tutorcw. You can try loquats, apples, or bananas, too.
What other fruit can you use besides pears?
tutorcw
I just made this shake for the first time, I didn’t add any sweetener, and it still tasted great!
Hi, MichCald. Of course! Whatever you think would blend well with the other flavors.
Can you substitute the pears with another fruit?
Hi, Bonnie. Yes, the grocery list does. It will not say “shake” though – it should give the weeks’ worth of the individual ingredients.
The first week I noticed I was to drink this 13 times. I noticed the recipe said a serving was one cup and it serves two. Another place it said 1 servings of shake. Does the grocery list not multiply how much you need for the week?
Hi, Fi449. No – Stevia is just suggested if you want it extra sweet. You can, of course, leave it out, or try another recommended sweetener, such as monk fruit or inulin. Cheese is also largely optional, though it sometimes used to hold dishes together.
Do I have to put ‘stevia’ in everything…. Does it make a difference if I want to leave it out…. Same goes for any kind of cheese that is in recipes as I don’t eat any type?
Hi, lindaready2start – you can use white chocolate powder (none of the compounds that are associated with migraines) or half a teaspoon of a flavor extract, such as vanila or rosewater.
Because of migraine headaches I cannot have the cocoa powder, can you recommend a substitute for this ingredient in the recipe?