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Diet Skinny Shake Recipe
Captain's Courage

Article by Sky Taylor, Diet Bites

Non-Alcoholic Skinny Shake Recipe & a Free Diet Menu: Roasted Vegetable Dinner

There's nothing like putting three handsome men under glass to add a little oomph into one's diet. Rich, chocolately - and diet delicious, Captain's Courage gives the weakest of dieters the courage to continue down the long and winding Diet Lane that leads to Weight Loss Success. Grab your feather boa - and your blender.

Captain's Courage, a Skinny Shake Recipe

Serves 4  for about 135 calories each

2 cups of ice cold skim or reduced fat milk
1 Three Musketeer Candy Bar, regular size
2-4 ice cubes

3 Tablespoons of chocolate syrup (We allowed 105 calories.)

1-3 packets of Splenda or Equal if extra sweetness is desired

6 Tablespoons of light whipped topping

Cocoa powder, if desired for garnishing

Blend milk, candy bar, ice, sweetener and 2 Tablespoons of the chocolate syrup until frothy. Be certain to completely blend the candy bar into drinkable pieces. It should be pulverized. Pour the skinny shake recipe into chilled glasses.

In a separate bowl, carefully incorporate remaining syrup with topping to create a mocha-colored fluff. Don't whip - rather gently fold the topping or your fluff will not puff and will turn to snuff.

Spoon 2 Tablespoons of this mixture into each glass. Dust each with a bit of cocoa powder before serving. 

Free Diet Menu: Roasted Vegetable Dinner

Notice how almost-all lunch and dinner menus have meat on the menu? While it's vital to get our daily dose of protein, it also abounds in other foods. Too many animal proteins can increase risk of coronary artery disease over time.

While meats such as fish, turkey, beef and chicken hold significant protein gram content, so do the following foods.

Protein Grams in Cheese, Lentils, Beans, Eggs

Based on 1 Cup Unless Noted

Nutritional Elements

Protein Grams

Ricotta Cheese, Part Skim


Cottage Cheese, 15 Milk Fat


Soybeans, boiled


Couscous, uncooked


Trail Mix with Chocolate Chips, Nuts, Seeds


Evaporated Non-Fat Milk


Lentils, prepared


Seasoned Bread Crumbs


Wheat Flour


Peas, prepared


Macaroni & Cheese


Long Grain Rice, Prepared


Kidney Beans, Prepared


Egg, 1 extra large


Fruit also contains protein. One cup of raw banana contains 1.64 protein grams - about the same of a cinnamon roll. Imagine that - protein in a typical taboo food for those individuals who are on a weight loss plan. Fact is, the cinnamon roll is made chiefly of flour which is substantial in protein content.

What about vegetables? One cup of red, ripe tomatoes contains an impressive 1.58 protein grams. And speaking of tomatoes, let's move on to our roasted vegetable dinner menu, shall we? Here is a short list of the ingredients necessary for this recipe - and take a look at their impressive protein content:

Mushrooms, 3.39 protein grams per cup
Green Beans, 1 cup contains 2.36 protein grams
Carrots: 1.19 protein grams per cup
Broccoli: 5.70 protein grams per cup
Potato: 5.05 protein grams
Cauliflower: 2.90 protein grams per cup

To prepare this recipe you will need the following ingredients which creates two very generous servings: extra virgin olive oil, 1 cup of button mushrooms, 1 cup of broccoli florets, 1 cup of cauliflower florets, 2 cups of snap green beans left long with the strings removed, 2 large carrots peeled with the ends snipped off and 1 large potato that has been peeled and cut in half, length-wise.

If you're using large carrots, you'll want to cut these into smaller pieces so that they will cook faster.

You will also need a small sheet of foil; smear with a bit of vegetable or olive oil.

Place the cleaned vegetables into a deep bowl. Add 1 to 2 Tablespoons of extra virgin olive oil and toss them about so that the vegetables are coated with a bit of the oil. Add salt and cracked pepper to suit your personal taste.

Also sprinkle the vegetables with dried parsley and a good dose of lemon pepper.

Bake in a preheated 350 degree oven until the vegetables are tender. Serve with unsweetened ice tea and a chunk of your favorite crusty bread along with a serving of reduced fat margarine.

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