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Luscious Chocolate Smoothies

An Irresistible Collection of Healthy Cocoa Delights

by Gabriel Constans (more about this book and author)

Part 2: More Delicious Smoothies
32

pineapple-coconut freeze

yield: 4 cups

1 12-ounce can juice-packed pineapple chunks, undrained
½ cup plain low-fat soy or dairy milk
1 banana, in chunks
4 scoops shaved ice
2 tablespoons pure coconut milk (see footnote, page 24)
1 scoop chocolate ice cream

  1. Place all ingredients in a blender and mix on medium for 1 minute.
  2. Pour into tall clear glasses and serve.
  3. Listen to or play music from the Bahamas or the Hawaiian Islands for enhanced enjoyment.

per cup: Calories 132; Protein 2 g; Total Fat 4 g; Saturated Fat 2 g; Carbohydrate 24 g; Cholesterol 6 mg

33

the hurricane

yield: 5 cups

2 cups orange juice
1 banana, in chunks
1 8-ounce carton mango low-fat yogurt
1 cup canned pineapple chunks, drained
2 tablespoons chocolate syrup
1 cup frozen raspberries

  1. Place all ingredients in a blender and mix on medium for 1 minute.
  2. Pour into tall glasses and serve.

per cup: Calories 174; Protein 3 g; Total Fat 1 g; Saturated Fat 0 g; Carbohydrate 39 g; Cholesterol 3 mg

34

cooling down

yield: 4–5 cups

3 cups plain low-fat soy milk
3 tablespoons unsweetened cocoa powder
½ teaspoon peppermint extract
1 cup (8 ounces) firm silken tofu
2 bananas, in chunks
2 tablespoons honey

  1. Place all ingredients in a blender and mix on medium for 30 seconds.
  2. Put mixture in the freezer for 5 minutes, until chilled.
  3. Pour into tall frosted glasses and serve.

per cup: Calories 171; Protein 8 g;Total Fat 4 g; Saturated Fat 1 g; Carbohydrate 30 g; Cholesterol 0 mg

35

better than you thought

Comparatively speaking, 1.5 ounces of a milk chocolate bar, with peanuts, provides more protein, calcium, and riboflavin than an orange, an apple, a carrot, or a banana.


Research at the Massachusetts Institute of Technology discovered that one of the substances in cocoa powder actually inhibits the activity of mouth enzymes that cause plaque, thus reducing a key factor in the formation of cavities.


Chocolate contributes less than 2 percent of the fat consumed in the American diet. The main sources of fat are full-fat dairy products, fried foods, and meat.


Studies demonstrate that cocoa butter, the only fat in plain chocolate, does not raise the levels of cholesterol in the blood, despite its saturated-fat makeup.


One ounce of milk chocolate contains about the same amount of caffeine as 1 cup of decaffeinated coffee.

36

soy ahoy!

yield: 4 cups

2 cups chocolate low-fat soy milk
1 banana, in chunks
1 12-ounce package soft silken tofu
1 tablespoon peanut butter
¼ cup frozen raspberries
½ cup semisweet chocolate chips, melted

  1. Place all ingredients in a blender and mix on medium for 2 minutes.
  2. Place into heavy-duty mugs and drink up your daily dose of protein.

per cup: Calories 263; Protein 8 g; Total Fat 12 g; Saturated Fat 4 g; Carbohydrate 36 g; Cholesterol 0 mg

37

avo maria

yield: 4 cups

2½ cups chocolate low-fat soy or dairy milk
¼ cup (2 ounces) firm silken tofu
½ avocado, peeled and pitted
¼ cup pickled ginger, drained
½ banana, in chunks

  1. Place all ingredients in a blender and mix on medium for 1 minute.
  2. Pour into goblet or chalice, get on your knees, and pray for more.

per cup: Calories 152; Protein 4 g; Total Fat 5 g; Saturated Fat 1 g; Carbohydrate 24 g; Cholesterol 0 mg

38

out on a date

yield: 3 cups

1 cup plain low-fat soy or dairy milk
1 banana, in chunks
1 cup vanilla low-fat yogurt
4 dates, chopped
¼ cup pickled ginger, drained
1 tablespoon honey
¼ cup semisweet chocolate chips, melted

  1. Place all ingredients in a blender and mix on high for 1 minute.
  2. Pour into tall glass and kiss your date.

per cup: Calories 270; Protein 7 g; Total Fat 6 g; Saturated Fat 3 g; Carbohydrate 51 g; Cholesterol 4 mg

39

neking with nectarine

yield: 4½ cups

1 cup chocolate low-fat soy or dairy milk
1 cup plain low-fat soy or dairy milk
½ cup (4 ounces) firm silken tofu
1 banana, in chunks
1 8-ounce carton raspberry low-fat yogurt
1 tablespoon honey nectarines, sliced
¼ cup cashew bits

  1. Place all ingredients in a blender and mix on high for 1 minute.
  2. Pour into tall glasses and make out with your smoothie.

per cup: Calories 214; Protein 7 g; Total Fat 6 g; Saturated Fat 3 g; Carbohydrate 33 g; Cholesterol 7 mg

40

cocoagingerholic

yield: 4 cups

3 cups plain low-fat soy milk
1 banana, in chunks
1 tablespoon ground ginger
1 cup (8 ounces) firm silken tofu
3 tablespoons unsweetened cocoa powder
2 tablespoons honey

  1. Place all ingredients in a blender and mix on medium for 1 minute.
  2. Pour into tall glass and ingest at will.
  3. If you are unable to stop, please search out your local Cocoagingerholics Anonymous meeting.

per cup: Calories 171; Protein 8 g; Total Fat 4 g; Saturated Fat 1 g; Carbohydrate 30 g; Cholesterol 0 mg

41

the cookie monster

yield: 3 cups

2 cups chocolate low-fat soy milk
1 tablespoon honey
3 tablespoons smooth peanut butter
5 tablespoons cookie dough* (see Chocolate Chip Cookies, page 42)

  1. Place all ingredients in a blender and mix on medium for 1 minute.
  2. Pour or spoon into tall glasses and serve.
  3. You may have an urge to watch Sesame Street, regardless of your age.

*Anyone with a compromised immune system, including children, the elderly, or anyone with a serious illness, should not eat cookie dough containing raw eggs, because of the possibility of salmonella poisoning.

per cup: Calories 330; Protein 8 g; Total Fat 15 g; Saturated Fat 3 g; Carbohydrate 43 g; Cholesterol 43 mg
42

chocolate chip cookies

Depending on how many smoothies you make, you should have enough dough left for about 15 delicious cookies.

1 ¼ cups all-purpose flour
½ teaspoon baking powder
1/8 teaspoon salt
½ cup unsalted butter or soy margarine, softened
½ cup sugar
1 ½ teaspoons egg substitute plus 2 tablespoons water or 1 egg
1 teaspoon vanilla extract
1¼ cups semisweet chocolate chips

  1. Preheat the oven to 350° F (175° C). Lightly grease a baking sheet. Mix flour, baking powder, and salt in a bowl.
  2. In a large bowl, cream together butter or margarine and sugar. Add the egg substitute with the water and vanilla.
  3. Mix the dry ingredients with the wet ingredients until combined. Add chocolate chips and blend well.
  4. Drop rounded teaspoonfuls of dough onto the prepared baking sheet, placing them about 1½ inches apart.
  5. Bake for 10 to 15 minutes. Transfer the cookies to a wire rack and cool completely.

per cookie: Calories 142; Protein 2 g; Total Fat 8 g; Saturated Fat 5 g;Carbohydrate 18 g; Cholesterol 15 mg
43

the wallop

yield: 4 cups

¼ cup plain low-fat soy milk
2 cups orange juice
2 bananas, in chunks
¼ cup cashew bits
¼ cup sliced almonds
¼ cup frozen blueberries
1⁄3 cup mango slices
2 tablespoons chocolate syrup
1 tablespoon unsweetened cocoa powder

  1. Place all ingredients in a blender and mix on medium for 2½ minutes.
  2. Pour into tall glasses and serve with bravado.

per cup: Calories 235; Protein 5 g; Total Fat 8 g; Saturated Fat 1 g; Carbohydrate 40 g; Cholesterol 0 mg

44

the naked truth

yield: 6 cups

2 cups plain low-fat soy milk
1 12-ounce package soft silken tofu
¾ cup vanilla ice cream
1 cup chopped walnuts
½ cup canned pineapple chunks, drained
6 ounces bittersweet chocolate, melted
2 tablespoons brandy

  1. Place all ingredients, except brandy, in a blender and mix on high for about 2 minutes; add brandy and blend for 10 seconds more.
  2. Pour into tumblers or wide-mouthed glasses and drink with the goddess.

per cup: Calories 406; Protein 10 g; Total Fat 26 g; Saturated Fat 8 g; Carbohydrate 32 g; Cholesterol 8 mg

45

the carmelite

yield: 4½ cups

2 cups plain low-fat soy or dairy milk
1 banana, in chunks
¾ cup (6 ounces) firm silken tofu
1 cup caramel-filled milk chocolates, melted
2 ounces bittersweet chocolate, melted

  1. Place all ingredients in a blender and mix on high for 1 minute.
  2. Pour into tall glasses and serve with devotion.

per cup: Calories 200; Protein 5 g; Total Fat 9 g; Saturated Fat 4 g; Carbohydrate 27 g; Cholesterol 3 mg

46

doctor zhivago

yield: 4 cups

2 cups orange juice
1½ bananas, in chunks
½ cup mango slices
2 tablespoons chocolate syrup
¼ cup vodka

  1. Place orange juice, bananas, and mango in a blender and mix on medium for 30 seconds; add chocolate syrup and blend on low for 30 seconds more. Add vodka and mix for 10 seconds on low.
  2. Pour into small shot glasses and down one after another.

per cup: Calories 164; Protein 2 g; Total Fat 1 g; Saturated Fat 0 g; Carbohydrate 31 g; Cholesterol 0 mg

47

just for the fun of it

I'd give up chocolate, but I'm no quitter.

Nobody knows the truffles I've seen.

Chocolate: Here today and gone today.

I have this theory that chocolate slows down the aging process. It may not be true, but do I dare take the chance?

Chocolate-covered raisins, cherries, orange slices, strawberries, and bananas all count as fruit, so eat as much as you want.
48

the gingerbread man (or woman)

yield: 3 cups

2 cups plain low-fat soy milk
¾ teaspoon ground ginger
2 tablespoons chocolate spirulina powder
½ teaspoon ground cinnamon
¾ cup crushed graham crackers

  1. Place all ingredients in a blender and mix on high speed for 30 seconds.
  2. Pour into tall glasses and serve with cookies or cake.

per cup: Calories 140; Protein 6 g; Total Fat 3 g; Saturated Fat 0 g; Carbohydrate 25 g; Cholesterol 0 mg

49

slow hand

yield: 4 cups

1 cup orange juice
1 cup crushed ice
1 banana, in chunks
1 teaspoon ginkgo powder
1 cup canned pineapple chunks, drained
1 cup frozen raspberries
1 tablespoon chocolate syrup
Pinch of salt, plus extra for glass edges
½ cup tequila

  1. Place all ingredients, except tequila, in a blender and mix on medium for 50 seconds. Add tequila and mix for 10 more seconds.
  2. Put a little salt on the rims of four champagne glasses, pour the drink, and take it slow and easy.

per cup: Calories 183; Protein 1 g; Total Fat 0 g; Saturated Fat 0 g; Carbohydrate 27 g; Cholesterol 0 mg

50

the golden fleece

yield: 4½ cups

1 banana, in chunks
2 cups plain low-fat soy milk
½ cup shelled pistachios
6 ounces milk chocolate, melted
6 ounces bittersweet chocolate, melted
1 teaspoon powdered ginseng

  1. Place banana, milk, and pistachios in a blender and mix on high for 30 seconds; add the chocolates and ginseng powder and mix on medium for 30 seconds.
  2. Pour into a ram's horn or tall glasses and live forever.

per cup: Calories 550; Protein 8 g; Total Fat 32 g; Saturated Fat 15 g; Carbohydrate 65 g; Cholesterol 10 mg

51

peachy keen

yield: 4 cups

2 cups orange juice
2 bananas, in chunks
2 cups sliced peaches
2 teaspoons raspberry syrup
1 tablespoon chocolate syrup

  1. Place all ingredients in a blender and mix on low for 1 minute.
  2. Pour into tall juice glasses and drink the succulent nectar with your eyes wide open and shut.

per cup: Calories 160; Protein 2 g; Total Fat 1 g; Saturated Fat 0 g; Carbohydrate 39 g; Cholesterol 0 mg

52

age of innocence

yield: 4½ cups

1 tablespoon honey
½ cup fresh or frozen raspberries
1 tablespoon vanilla extract
½ cup broken peanut brittle
3 small bananas, in chunks
¼ cup semisweet chocolate chips, melted
2 cups sparkling mineral water

  1. Place all ingredients, except the sparkling water, in a blender and mix on high speed for 1 minute.
  2. Add the sparkling water and gently stir.
  3. Pour into tall glasses, serve, and remember the first time.

per cup: Calories 143; Protein 1 g; Total Fat 3 g; Saturated Fat 2 g; Carbohydrate 29 g; Cholesterol 0 mg

53

the leprechaun's laugh

yield: 4½ cups

2 cups plain low-fat soy milk
1 banana, in chunks
1 teaspoon raspberry syrup
6 ounces milk chocolate, melted
1 cup Irish cream liquor
Whipped cream (optional)

  1. Place milk, banana, syrup, and chocolate in a blender and mix on medium-low for 50 seconds; add Irish cream and mix for 10 seconds.
  2. Pour into coffee cups and add dollops of whipped cream if desired.

per cup: Calories 373; Protein 4 g; Total Fat 20 g; Saturated Fat 11 g; Carbohydrate 47 g; Cholesterol 59 mg

54

my cherry amour

yield: 4 cups

2 cups plain low-fat soy milk
2 bananas, in chunks
2 tablespoons chocolate syrup
1 cup pitted, canned dark morello cherries, drained

  1. Place all ingredients in a blender and mix on medium for 45 seconds.
  2. Pour into tall glasses and serve.

per cup: Calories 161; Protein 3 g; Total Fat 1 g; Saturated Fat 0 g; Carbohydrate 36 g; Cholesterol 0 mg

55

more chocolate fun

Problem: How to get 2 pounds of chocolate home from the store in a hot car.

Solution: Eat it in the parking lot.


An equal amount of dark chocolate and white chocolate constitutes a balanced diet.


Question: Why isn't there an organization such as Chocoholics Anonymous?

Answer: Because no one wants to quit.


Put “Eat chocolate” at the top of your list of things to do today. That way, at least you'll get one thing done.

56

hula skirts

yield: 3½ cups

2 cups chocolate low-fat soy or dairy milk
12 strawberries
1 banana, in chunks
¼ cup coffee liqueur
4 ounces semisweet chocolate, melted

  1. Place all ingredients in a blender and mix on medium for 2 minutes.
  2. Chill in freezer for 5 minutes.
  3. Pour into tall glasses and serve. Never drink alone, as you may faint with pleasure.

pet cup: Calories 275; Protein 4 g; Total Fat 11 g; Saturated Fat 6 g; Carbohydrate 46 g; Cholesterol 0 mg

57

moon and star berries

yield: 4 cups

2 cups chocolate low-fat soy milk
1 8-ounce carton strawberry low-fat yogurt
½ cup chopped mango
1 banana, in chunks
10 strawberries
¼ cup raspberries
2 tablespoons unsweetened cocoa powder

  1. Place all ingredients in a blender and mix on medium for 90 seconds.
  2. Pour into tall glasses and serve with slices of personal cosmic sensuality.

per cup: Calories 166; Protein 5 g; Total Fat 2 g; Saturated Fat 1 g; Carbohydrate 35 g; Cholesterol 5 mg

58

almond-raspberry torte

yield: 4 cups

2 cups plain rice milk
2 bananas, in chunks
1⁄3 cup sliced almonds
¾ cup raspberries
1½ cups semisweet chocolate chips, melted

  1. Place milk, bananas, and almond slices in a blender and mix on medium for 40 seconds; add raspberries and chocolate and mix for 1 minute more.
  2. Slide contents into tall glasses and serve—straws optional.

per cup: Calories 694; Protein 9 g; Total Fat 23 g; Saturated Fat 12 g; Carbohydrate 123 g; Cholesterol 0 mg

59

keep them coming

Mom: Fred, there were two chocolate cakes in the larder yesterday, and now there's only one. Why?

Fred: I don't know. It must have been so dark I didn't see the other one.


Question: What's large and brown and has a soft center?

Answer: A chocolate-coated elephant.


Researchers have discovered that chocolate produces some of the same reactions in the brain as marijuana. The researchers also discovered other similarities between the two, but can't remember what they are.


A middle-aged woman took her three-year-old granddaughter, Molly, out for ice cream. She asked Molly what she wanted. Molly said, “I want banilla!” The woman said, “Honey, it's vanilla, V not B.” Molly tried saying it again but it came out vabanilla. After some coaxing Molly finally said, “Vvvvvvanilla.” The woman said, “Yes! Now, tell me again what kind of ice cream you want.” Molly said, “I think I want chocolate.”

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