[ 1 ]...High Protein, No Powder launches January 2014 and will teach you how to make your own high...

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This excerpt and exclusive recipes from High Protein, No Powder: Protein Bars and Smoothies Made with Real Food, by Tiffany Terczak, are free with your purchase of

the premium package of The Healthy Breakfast Book: Cereal-Free Secrets to Starting the Day with Real Food.

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[ My Story ] For most of my adult life, I considered my cooking to be healthy. I thought my low-fat and low-sugar food choices were good! However, when I started to dig in and research the ingredients in my "healthy" food, I was shocked to learn otherwise. I began to read about processed foods, the impact they have on our health and found hydrogenated oils in my supposedly healthy nonfat coffee creamer, among many other "healthy" foods in my kitchen. I stumbled across high fructose corn syrup and found that not only is it highly processed cheap sugar, but it's in more food than you can shake a stick at! It's in jelly, salad dressing, peanut butter, soda, bread, crackers... even Worchester sauce! I took action and cleaned out the kitchen, throwing away everything - anything that contained these artificial and processed ingredients. Within a few weeks of beginning an intense exercise program and eliminating all processed foods from the kitchen, my family and I committed ourselves to eating only real food - food that does something good for the body. However, eating real food was difficult to fuse with the nutrition plans offered with the exercise program because they promoted protein bars and protein shakes, despite neither of them being made with real food! I couldn't knowingly ingest harmful ingredients simply for the sake of more protein, especially when I understood the harm that these foods can do. The determination to become fit, finish one of the most difficult exercise programs on the market, and do it all WITHOUT protein supplement is what created the contents of this book. There's no need to rely on protein powders or bars. You CAN do it all with real food. High Protein, No Powder: Protein Bars and Smoothies Made with Real Food will teach you how.



[ The Anatomy of a Commercial Protein Shake ]

HIGHLY PROCESSED It's hard to argue with the nutritional labels of protein powders. One scoop packs quite a punch! 110 calories and 18 grams of protein with only four ounces of water?! That seems a little extreme, doesn't it? Maybe a bit unreal? That's because it is. Manufacturers take whey and soy proteins and process them to the point where our bodies don't even recognize it as food. The manufacturing process of protein powders involves adding extra, man-made ingredients that are synthetic, toxic and foreign to the body. In 2010, an independent research panel found arsenic, cadmium, lead and mercury in 15 of the leading brands of protein powders sold on the commercial market.1 Those four heavy metals are extremely toxic to the human body and consuming them can cause immediate side effects like muscle weakness, insomnia, headaches, and seizures.2

Some metals can be found in foods like shellfish, spinach and grains,3

but the level of metals naturally occurring in real, whole foods is small, and not harmful when consumed in appropriate quantities. However, the level of metals in protein powder is not regulated by the FDA, so even one scoop of protein powder or one ready-made protein shake could easily put you into the danger zone of toxicity.

ARTIFICIALLY SWEETENED In addition to highly processed proteins, manufacturers also add a slew of artificial sweeteners to make the fake powder taste better. Some of the more common artificial sweeteners include:

• Acesulfame Potassium

1 http://www.consumerreports.org/cro/news/2010/06/how-about-some-heavy-metals-with-that-protein-drink/index.htm 2 http://www.naturalnews.com/038769_heavy_metals_toxicity_copper.html 3 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1475014/?page=1



• Crystalline Fructose

• Fructooligosaccharides

• High Fructose Corn Syrup / Corn Syrup

• Isomaltulose

• Maltodextrin / Corn Maltodextrin

• Polydextrose

• Sucralose

Artificial sweeteners are dangerous, man-made chemicals and should be avoided at all costs.

DANGEROUS ADDITIVES Manufacturers include an assortment of additives for various reasons, although none of them ingredients add any nutritional value. The two most common additives are actually very dangerous to the human body:

Carrageenan: Used as a thickener, it's extracted from red seaweed and contains no nutritional value. Exposure to carrageenan causes inflammation throughout the body, which can lead to heart disease, diabetes, cancer, inflammatory bowel disease, rheumatoid arthritis and arteriosclerosis. Carrageenan is so effective at causing inflammation that it's used to test anti-inflammatory drugs.4

Dicalcium Phosphate: Commonly used in poultry feed and in toothpastes as a tartar control agent. Regular ingestion of dicalcium phosphate can irritate the digestive tract and cause diarrhea, upset stomach and constipation. It can also increase the severity of symptoms of those who already have issues with the liver, kidney or heart.5

4 http://www.cornucopia.org/DrTobacmanComment_toNOSB.pdf

Now you know why toothpastes say "do not swallow!"

5 http://www.nlm.nih.gov/medlineplus/druginfo/natural/735.html



[ Creating a High Protein Smoothie ] There are a lot of nourishing foods in my kitchen that I personally would never have thought to put into a smoothie. Sunflower seeds, beans, cottage cheese and even lettuce? Sure I'll eat those for meals and snacks, but put them in my blender and drink them? No way! Since processed powders aren't real food, we have to change our approach to making smoothies and think outside the box. High Protein, No Powder launches January 2014 and will teach you how to make your own high protein smoothies using only real food. No powders allowed! A special discount code for High Protein, No Powder is available with your purchase of The Healthy Breakfast Book. Take advantage of this offer by visiting: http://dontwastethecrumbs.com/KSBreakfastBook. Until January, enjoy these exclusive high protein smoothie recipes, created just for you!


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[ Apple Pomegranate ] It takes time and patience to peel a fresh pomegranate for the seeds, but the juicy, sweet seeds are a delicious reward. Their natural sweet tang adds a fun tang that will remind you of Spring, even though pomegranates are seasonal in the fall and winter. Substitute fresh cranberries and 1/2 cup banana (1/2 medium) if you're unable to find pomegranate seeds or if they're out of your budget. Raw, Grain- and Gluten-free

1 cup Greek yogurt

2 Tbsp lemon juice

2 Tbsp chia seeds

2 Tbsp white beans

1 cup loosely packed spinach

1/2 cup pomegranate seeds

1 cup apple (1 medium)

Add ingredients in the order listed to the blender and

process. If the smoothie is too

thick, add optional liquid and blend a second time.

Makes one smoothie.

----- Recipes for making ingredients from

scratch plus tips for measuring

ingredients & making smoothies begin on page 10.

Vegan & Dairy-free

1 cup hemp milk

2 Tbsp lemon juice

2 Tbsp chia seeds

2 Tbsp white beans


1/2 cup pomegranate seeds

1 cup apple (1 medium)

approximately 419 calories & 22g protein




[ Cinnamon Persimmon ] When I was experimenting with recipes for the book, I couldn't decide between the Pumpkin Pie smoothie or the Strawberry Cheesecake as my favorite flavor. Now that I've had Cinnamon Persimmon it doesn't matter - both are tied for second place! Raw, Grain- and Gluten-free

1 cup kefir

1/4 cup coconut water


1/2 banana (1/2 medium)

1/2 cup white beans

1 cup persimmon (1/2 large)

1 tsp cinnamon




Makes one smoothie.




Vegan & Dairy-free

1 cup hemp milk

1/4 cup coconut water


1/2 cup banana (½ medium)

1/2 cup white beans

1 cup persimmon (1/2 large)

1 tsp cinnamon





[ Orange Julius ] While I haven't personally tried an ORANGE JULIUS® smoothie from the mall kiosks, I've heard nothing but rave reviews about them. This smoothie is similar in calories, yet contains three times the protein as the trademark drink - and your taste buds won't know the difference! Raw, Grain- and Gluten-free

3/4 cup Greek yogurt

1/4 cup orange juice

1 Tbsp chia seeds

2 Tbsp coconut flakes

1 tsp coconut oil

1 tsp vanilla extract

1/4 cup cottage cheese



1 cup orange slices (1 large)




Makes one smoothie.




Vegan & Dairy-free

3/4 cup hemp milk

1/4 cup orange juice

1 Tbsp chia seeds

2 Tbsp coconut flakes

1 tsp coconut oil

1 tsp vanilla extract

1/4 cup white beans



1 cup orange slices (1 large)





[ Homemade Tutorials ] Below are a list of homemade tutorials for the ingredients mentioned in these recipes, plus other common smoothie ingredients, in case you prefer to make them on your own. Most of these tutorials also include pictures too to help you along in each step.

• Almond Milk: http://bit.ly/GSAV59

• Beans: http://bit.ly/185U78U

• Cashew Milk: http://bit.ly/1eMZPC0

• Coconut Milk: http://bit.ly/14LajgQ

• Cottage Cheese: http://bit.ly/16Gpln5

• Greek Yogurt: http://bit.ly/1hp3sdq

• Hemp Milk: http://bit.ly/19OAXn7

• Kefir: http://bit.ly/14TGgSv

• Peanut Milk: http://bit.ly/1g9mLtj

• Plain Yogurt: http://bit.ly/1dBcWEY

• Pumpkin Puree: http://bit.ly/1ak7Jku

• Rice Milk: http://bit.ly/174Yrkx

• Whey: http://bit.ly/1hp3sdq


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[ General Tips for Making Smoothies ] These recipes were created for the novice smoothie maker. If your smoothie background consists of all-fruit smoothie or the sweet chocolate protein shakes, the recipes written as-is are right up your alley. If you've been drinking smoothies for some time, you might need to add more vegetables or swap out the greens to achieve a flavor more up your alley. Regardless of where you fall in the spectrum, these tips will help you consistently create a smoothie that you enjoy and will want to make again.

WHAT TYPE OF SMOOTHIE MAKER ARE YOU? There's no shame in being new to smoothies. There's a first time for everything! These tips are especially helpful to the novice smoothie maker. Use fresh fruit whenever possible. The natural sugars in fruit are at their prime when fruit is fresh. The taste of the fruit itself is also stronger, so you'll taste more of that fruit flavor than if it was frozen. Always wash all fruit, even if you don't eat the outside. Cross-contamination of pesticides and pollutants is possible through knives and cutting boards. This homemade produce wash effectively cleans produce naturally, without harsh chemicals: http://bit.ly/13MR4Rq. If you don't like a flavor, freeze it. Freezing ingredients mutes the flavor, hence the reason to use fresh fruit when possible if you're just starting out. Freezing ingredients is an excellent way to include an ingredient you might not like very much, like bananas or pears. Although the taste takes a back seat, freezing maintains the nutritional profile of ingredients. Skip the ice, freeze the fruit. Each smoothie recipe in this book makes approximately 16 to 24 ounces. Imagine the ingredients spread out on a dinner plate and you'll be able to envision how full you'd feel if you ate them all! Blending the ingredients together won't change that, so adding ice simply adds more to an


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already full glass. If you're wanting an extra cold smoothie, freeze the ingredients instead. Go easy on the greens. Spinach has a very mild taste and I promise adding it to your smoothies won't make them taste spinach-y. However, if you're used to all-fruit or very sweet smoothies, start with a ½ cup of spinach. Gradually work your way up to 1 full cup, or more if you'd like. Kale has a slightly bitter taste and is more noticeable than spinach, but your smoothie still won't taste kale-y. Once you've mastered spinach, switch to kale and start with ½ cup. Gradually work your way up to 1 full cup, or more. Often times adding ¼ to ½ a lemon off-sets the bitterness of kale and imparts a fresh, clean taste to the smoothie. Add a splash of juice. 100% juices carry a lot of weight in a smoothie and ¼ of a cup can cover up nearly any unpleasant flavor - perfect when you're just starting out. If you stumble across a smoothie you're not a fan of, add a splash of juice (two tablespoons or so). This is an excellent opportunity to used the reserved juices from unsweetened canned fruit. Just remember that you can always add more juice, but you can't take it out!

READY TO TAKE IT TO THE NEXT LEVEL?

Once you've become accustomed to smoothies that aren't so sweet, you can really start packing in the nutrients and fueling the body! Up the greens. Most recipes calls for 1 cup of greens. If you're accustomed to a non-sweet smoothie, increase the greens to 2 cups, or maybe even three if there's sweet fruit, and enough room, in your blender. Add veggies. I've heard veteran smoothie makers complain that typical smoothies have too much fruit and are too sweet. If that's you, start adding some veggies! Cucumbers, squash, beets, zucchini, carrots, tomato, celery - the sky's the limit. Start by adding ½ cup to your favorite smoothie and see if it lessens the sweet. As a bonus, you'll be increasing your vegetable intake for the day! Increase the nutrition. If you happen to be a veteran smoothie maker, start increasing the nutrition of individual ingredients. Use kale or Swiss chard instead of



spinach. Use yogurt instead of milk, or better yet, use kefir! Soak and dehydrate your almonds, peanuts and cashews and make crispy nuts! Make your own ingredients. Buying ingredients off a store shelf is convenient, but it can come with a price tag in the form of either money or artificial additives. Take your nutrition to the next level by making some of the ingredients completely from scratch. The tutorials on page 9 will help you get started.

GENERAL TIPS FOR EVERY SMOOTHIE MAKER Order matters... when you're making a smoothie. Liquids on the bottom, soft foods in the middle, hard foods on top. Frozen fruits should always be added at the very end. The recipes are written in the order in which they should be placed into the blender. Following the correct order helps to prolong the life of your blender. Smoothies are always better cold... so keep ingredients in the fridge or freezer if possible. Dairy products are a given, but chopped fruits, seeds and nuts can be kept in the fridge too. Another option is to simply become accustomed to smoothies made with room temperature fruit and cold milk. When you don't like bananas... use under-ripe, green bananas or freeze them. Frozen green bananas would taste the least banana-y, while over-ripe, fresh bananas would be the most banana-y and the most sweet. Another idea is to choose a different option as the creamy factor. Greens take up blender space... so you have the option of blending greens and liquids first, before adding anything else to the blender. This is especially helpful when you're making multiple batches of smoothies at a time or if your blender isn't high-powered. Greens get slimy in the fridge... so if you buy them in bulk to save money, try freezing them in one or two cup portions so you can easily pull one serving out for a smoothie. For greens stored in the fridge, add a paper towel to absorb the excess moisture, changing the towel as needed.



Chia seeds gel when mixed with liquid... so you might need to add an additional ¼ cup of plain filtered water to help compensate and reduce the chances of a super-thick smoothie.. An extra round of blending will help to break the seeds up more too. Out of season fruit is expensive... so buy in season when possible. "Seconds" or "jam" fruits from farmers markets are imperfect fruits to the average eye, yet perfect for the smoothie maker! A free pocket guide for knowing what fruits are in season, including the current dirty dozen and clean fifteen, can be downloaded here: http://bit.ly/17xoDYM. I've also written an easy picture tutorial for freezing fruit here: http://bit.ly/14TPq12. I once bought 15 pounds of strawberries for 40¢ per pound this way! Sometimes glasses are too small... so if you find yourself with extra smoothie, save it a re-purposed glass jar (http://bit.ly/1dBknfi) and keep it in the fridge. Continue to add leftover smoothies to the jar as the week goes on and re-blend at the end of the week. No particular ingredient will stand out, but it will taste good and you won't be wasting food or money. Making two at a time... can be a huge time saver in the morning. Smoothies always taste best fresh, but it's possible to make smoothies several days in advance if needed. Simply pour the smoothie into a glass jar, cover with a lid and store in the refrigerator.

TIPS FOR THE "REGULAR" BLENDER OWNER When you only have a "regular" blender... creamy smoothies are not far out of reach. You may need an extra step or two, but the end result is well worth it.

• Greens. Add liquids first, then only the greens in the blender. Blend until you have a completely smooth green liquid, which could take 2-3 minutes. This method is the best way to reduce the chance of any chunks of green being left in your final smoothie. Add any other ingredients to your green liquid and blend again before enjoying.

• Seeds. Grind sunflower, pepitas, flax, chia and hemp seeds into a meal using an old coffee grinder before adding to the blender. This will be a huge


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help if your "regular" blender isn't able to pull in those seeds well enough to puree with everything else. No fancy coffee grinders are needed for this; the Black Friday special will fit the bill just fine!

• Fresh & Frozen Fruit. Fresh and frozen fruit should be chopped into smaller pieces with frozen items always added last. Aim to keep pieces no larger than an ice cube, possibly half a cube if your blender is an older model.

• Blending Technique. Your first instinct is likely to immediately blend on high, but you might get a better result by doing just the opposite. If your blender has the option, "pulse" the smoothie for 10-20 seconds to give the remaining ingredients a rough chop. Then blend on low to medium speed for approximately 30 seconds, then finally increase the speed for another full minute.

Tiffany is a frugal foodie – passionate about feeding her family healthy food, while being a good steward of her family’s finances. She's a homeschooling mother of two, loving wife to one and a child of God blessed in more ways than she can count. She shares her enthusiasm for affording real food

without going broke, and documents her baby-sized strides at Don’t Waste the Crumbs. Join Tiffany and the Crumbs Community on Facebook or Google+ for encouragement and small, simple steps to healthier living.

A special discount code for High Protein, No Powder is available with your purchase of The Healthy Breakfast Book. Take advantage of this offer by visiting: http://dontwastethecrumbs.com/KSBreakfastBook.




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