Chocolate Peanut Butter Cup Shake

2 level scoops of Dr. Sinatra's Dutch Chocolate Meal Replacement Shake
1 Tbsp. peanut butter (preferably an all-natural one without hydrogenated fats)
10-12 oz. water, skim milk, or soy milk

Measure all ingredients into a blender and blend until smooth. Remember, when adding peanut butter, skim milk, or soy milk to your shake, you need to account for the added calories by omitting something small like a snack or a condiment elsewhere in your plan. If you don't want to do that, then water and crushed ice with the shake mix is best.

Chocolate Raspberry Crush Shake

2 level scoops of Dr. Sinatra's Dutch Chocolate Meal Replacement Shake
1/3 cup raspberries
1/2 - 1 cup crushed ice
8 oz. water, skim milk, or soy milk

Measure all ingredients into a blender and blend until smooth. Remember, when adding skim milk, or soy milk to your shake, you need to account for the added calories by omitting something small like a snack or a condiment elsewhere in your plan. If you don't want to do that, then water and crushed ice with the shake mix is best.

Fruit Smoothie

2 tsp. whole flaxseed, ground in a coffee mill
1 1/4 cups plain soy milk
1/2 medium banana
4 strawberries, sliced
2 Tbsp. blueberries
1 tsp. honey
4 ice cubes

Whip all ingredients in a blender.

Serves 1

Nutrition Facts Per Serving

Calories 310
Calories from Fat 45
Total Fat 5 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 120 mg
Total Carbohydrate 63 g
Dietary Fiber 6 g
Sugars 33 g
Protein 8g

Karen's Cobbler in a Cup

12 - 16 ounces cold water
2 scoops Dr. Sinatra's Vanilla Meal Replacement Shake Mix
5 ice cubes
4 frozen whole strawberries (or try ½ cup frozen peaches, or ½ cup frozen blueberries)

Place all ingredients into a blender and blend until smooth.

Mexican Hot Chocolate

I'm a big believer in having small amounts of dark chocolate and cocoa as a healthy treat, and there's nothing quite like hot chocolate made from scratch on a cold winter night. One small caveat: If you're sensitive to caffeine, don't drink this too close to bedtime.

4 cups organic low-fat milk
1/3 cup firmly packed light brown sugar
3/4 tsp. ground cinnamon
1 pinch ground nutmeg
1 1/2 tsp. pure vanilla extract
1/3 cup unsweetened cocoa powder
Cinnamon sticks for garnish (optional)

In a medium heavy saucepan, combine the milk, brown sugar, ground cinnamon, nutmeg and vanilla extract. Bring the mixture just to a boil over medium heat. Whisk in the cocoa powder, and simmer for 2 minutes, continuing to whisk the mixture. Pour the hot chocolate into mugs and serve with cinnamon sticks if desired.

Makes 4 servings.

Mocha Cappuccino Shake

2 level scoops of Dr. Sinatra's Dutch Chocolate Meal Replacement Shake Mix
1 tsp. instant decaffeinated coffee
10-12 oz. water, skim milk, or soy milk

Combine all ingredients in shaker cup and shake until smooth.

Other flavorful shake additions you might try:
* 1/2 tsp. cinnamon
* 1/4 tsp. vanilla extract
* 2 Tbsp. ground flaxseed

Remember, when adding peanut butter, skim milk, or soy milk to your shake, you need to account for the added calories by omitting something small like a snack or a condiment elsewhere in your plan. If you don't want to do that, then water and crushed ice with the shake mix is best.

Spiced Winter Tea
This is a great drink for a brisk January day.

6 cups water
3/4 cup sugar
2 cinnamon sticks
4 whole cloves
5 tea bags
1 1/2 cups freshly squeezed orange juice
1/4 cup fresh lemon juice

Honey to taste

Bring first 4 ingredients to boil in heavy large saucepan over high heat, stirring until sugar dissolves. Boil 6 minutes. Remove from heat. Add tea bags. Cover and let steep 10 minutes. Discard tea bags. Add orange and lemon juices to tea mixture. (Can be prepared 1 day ahead. Cover and refrigerate. Re-warm before continuing.) Using slotted spoon, remove whole spices. Serve hot.

Makes about 6 cups.