{"product_id":"lowcarb-smoothies-isbn-9781400082308","title":"Low-Carb Smoothies","description":"Watching your carbs? Look inside for more than 135 fabulous recipes for frosty drinks so delicious it’s hard to believe they’re legal.\u003cbr\u003e\u003cbr\u003eIf you’re a committed carbohydrate counter or a calorie-conscious eater, you can reclaim the pleasure of sipping a yummy, nutritious smoothie. Donna Pliner Rodnitzky, a proven master at whipping up palate-pleasing glassfuls, presents a host of great-tasting, sin-free delights.\u003cbr\u003e\u003cbr\u003eIn \u003ci\u003eLow-Carb Smoothies\u003c\/i\u003e, you’ll learn how to transform a carb-and calorie-laden smoothie into a guiltless treat by replacing forbidden ingredients with intensely flavored sugar-free syrups, low-glycemic fruits, and protein powders. Get tips on how to find the best fruit and the basic equipment you’ll need to create low-carb smoothie perfection. With both low-carb and ultra-low-carb options, you’ll find recipes to suit every phase of your diet, whether you’re on the most stringent plan or in a less-restrictive maintenance phase. All the recipes minimize the carb count and maximize taste.   \u003cbr\u003e\u003cbr\u003eDiscover too a host of ideas for low-carb garnishes, from strawberry fans to carb-friendly peanut-butter cookies, to make your smoothies not only taste great but look great. A smoothie is the perfect treat to serve your guests at the end of a meal or as a midday refresher—they’ll never know it’s diet-friendly.\u003cbr\u003e\u003cbr\u003eChoose from a host of delectable recipes, including:\u003cbr\u003e•Huckle–berry Thin\u003cbr\u003e•Blueberry Chill\u003cbr\u003e•Coconut CarbBuster\u003cbr\u003e•Raspberry Tornado\u003cbr\u003e•South Peach to Diet For\u003cbr\u003e•Raspberry Chocolate Espresso\u003cbr\u003e•Chocolate Almond Bar Smoothie\u003cbr\u003e•Peanut Butter Cup\u003cbr\u003e•Happily Ever Apple\u003cbr\u003e•And more . . .Donna Pliner Rodnitzky started her culinary career as a caterer prior to becoming a cookbook author. She is the author of twelve cookbooks, including \u003ci\u003eUltimate Smoothies, Slim Smoothies, Summer Smoothies, Tipsy Smoothies, Sinful Smoothies\u003c\/i\u003e, and \u003ci\u003eThe Ultimate Low-Carb Diet Cookbook\u003c\/i\u003e. She lives in Iowa City, Iowa.1: The Skinny on Low-Carb Diets: What's It All About?\u003cbr\u003e\u003cbr\u003eIf you wish to grow thinner, diminish your dinner. —H. S. Leigh\u003cbr\u003e\u003cbr\u003eUnderstanding the metabolic and nutritional principles behind the  low-carbohydrate diet is not rocket science, but without an adequate  discussion outlined in simple terms it can seem that way. There are  only a few simple definitions that you need to familiarize yourself  with in order to clearly understand the scientific theory behind the  diet and how it allows you to lose weight in an easy and healthful  way. So, before delving into the explanation, let's define those  terms that will set you on the pathway to becoming a first-class  carbomeister.\u003cbr\u003e\u003cbr\u003eCalorie:  Officially a measure of heat, a calorie, in dietary  terms, is a measure of the amount of energy the body can derive from  a particular food. The more calories provided by a foodstuff, the  longer it will take the body to \"burn up\" that nutrient.\u003cbr\u003e\u003cbr\u003eCarbohydrate:  Carbohydrates are one of three major nutrient  groups that provide energy for the body, the other two being protein  and fat. All carbohydrates are composed of single sugars or strings  of sugar bound together. Single sugars, such as table sugar  (sucrose), fruit sugar (fructose), and dairy sugar (lactose), are  referred to as simple carbohydrates. Plants bind excessive sugars  together, resulting in complex carbohydrates, often referred to as  starches. Most complex carbohydrates, such as potato starch or wheat  flour, are edible and digestible, but some, such as cellulose (from  celery), cannot be digested.\u003cbr\u003e\u003cbr\u003eGlucose:  Glucose (also known as dextrose) is a simple sugar  found in fruits and honey. It is also the form of sugar that  circulates in the human bloodstream. The blood level of glucose is  the major stimulus for insulin secretion from the pancreas.\u003cbr\u003e\u003cbr\u003eGlycogen:  Glycogen is the form in which the body stores  excess glucose in the liver and muscles. It is essentially composed  of a number of glucose molecules strung together. Glycogen is an  energy storehouse for the body, and when needed, it can be broken  down into glucose and released from its storage sites.\u003cbr\u003e\u003cbr\u003eGlucagon:  Glucagon is one of two major hormones produced by  the pancreas (the other is insulin). When the blood sugar level is  low, glucagon is released and acts to stimulate the liver to break  down its stored glycogen into glucose and release it into the  bloodstream. This hormone also promotes the breakdown of protein and  fat to produce energy when blood glucose is not at an adequate level  for the body's needs.\u003cbr\u003e\u003cbr\u003eGlycemic Index:  The glycemic index of a  carbohydrate-containing food is a measure of the degree it raises  your blood sugar after it is eaten. For example, white bread raises  blood sugar higher and faster than apples, so its glycemic index is  high, while apples get a low glycemic index rating.\u003cbr\u003e\u003cbr\u003eInsulin:  Insulin is one of two major hormones produced by the  pancreas (the other is glucagon). It is released by the pancreas when  the blood glucose rises and then helps transfer glucose into cells  where it can be used as a source of energy. In fatty tissue, insulin  promotes the conversion of excess glucose to fat, and in the liver it  causes excess glucose to be stored as glycogen. In muscle, it  promotes the entry of amino acids, the building blocks of protein.  Diabetes is due to inadequate production of insulin, reduced  sensitivity to its effect, or both. When insulin secretion is  excessive, this hormone can elevate cholesterol levels and inhibit  the breakdown of previously stored fat.\u003cbr\u003e\u003cbr\u003eKetones:  Ketones are chemicals that result from the breakdown  of fat that occurs when the body does not have enough glucose for  energy production and the liver's store of glycogen has been used up.  Although there are always some ketones circulating in the  bloodstream, fasting or a very low-carbohydrate diet increases the  amount of these substances, creating a condition referred to as  ketosis.\u003cbr\u003e\u003cbr\u003eWith these definitions in mind, how does the low-carbohydrate diet  work? In the simplest terms, the body's response to a carbohydrate  meal is to secrete insulin, while at the same time suppressing  release of the other pancreatic hormone, glucagon. As we age,  excessive insulin secretion can occur in response to even ordinary  amounts of carbohydrates in the diet because of insulin resistance, a  condition in which our cells respond subnormally to the hormone,  requiring the pancreas to secrete more of it just to achieve a normal  effect. One of the basic underlying principals of the  low-carbohydrate diet is that insulin (especially excessive insulin)  has potentially negative health effects, while the opposite is true  for glucagon. After a high-carbohydrate meal, insulin tries to store  the excess glucose derived from the meal as glycogen in the liver and  muscles. Because this storage capacity is limited and easily  saturated, insulin next turns to fat as a storage vehicle for the  remaining glucose. Not only does excess insulin promote the  deposition of fat in this way, it may also have other negative health  effects, such as elevation of blood cholesterol and retention of  fluid and salt.\u003cbr\u003e\u003cbr\u003eNow that you understand the metabolic and nutritional principles  behind the low-carbohydrate diet, you are ready to become a convert  to this exciting way of dieting, or, if you're already converted, to  exclaim a few hallelujahs. The common thread running through all  low-carb diets is the requirement to restrict the daily consumption  of all foods that are high in carbohydrates. It sounds simple, but  this may be a challenging feat for many of us to accomplish, and  giving up traditionally high-carb foods that have always been a  source of enjoyment and satisfaction can be a major stumbling block.  Enter Low-Carb Smoothies. Now the promise of being able to enjoy some  of the same treats that you savored in the pre-carb era can help you  make the leap to a true low-carb lifestyle.\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e2: Fruit for Thought: Low-Carb Smoothie Ingredients\u003cbr\u003e\u003cbr\u003eTime flies like an arrow. Fruit flies like a banana. —Groucho Marx\u003cbr\u003e\u003cbr\u003eFresh fruit is an important component of most smoothies. While many  of these delectable bundles of vitamins have a high carbohydrate  count, a wide variety of more carb-friendly orchard bounty remains  available for use on your mission to create the perfect low-carb  smoothie. The objective of this chapter is to acquaint you with these  carb-friendly fruits and to guide you in choosing, storing, and  preparing them. To begin with, it is important to realize that  choosing fruit that is smoothie-ready can be very deceptive,  especially if your choice is based on appearance alone. At first  glance, a peach may look ripe simply because of its rich color. There  are, however, a number of other less obvious but equally important  attributes to consider. You should attempt to determine whether the  fruit has a fresh aroma, how heavy or dense it is, and whether it is  firm yet yields slightly to gentle pressure. These characteristics  are often more important than the fruit's color. The good news is  that once you become a fruit connoisseur, you will find that it's  actually quite easy to determine whether fruit is ripe.\u003cbr\u003e\u003cbr\u003eI am certain that as you become more familiar with the wide array of  fruit available, you will delight in the excitement of including it  in this new generation of delicious smoothies. As you navigate the  aisles of your favorite farmer's market or produce department, I hope  you find the following information useful in your quest for the best  nature has to offer.\u003cbr\u003e\u003cbr\u003eAPPLE\u003cbr\u003e\u003cbr\u003eApples are believed to have originated in Central Asia and the  Caucasus. They have been cultivated since prehistoric times. They  were brought to the United States at the beginning of the seventeenth  century and later to Africa and Australia. Today, more than a hundred  varieties of apples are commercially grown in the United States.\u003cbr\u003e\u003cbr\u003eApples, whether red, green, or yellow, all have a firm, crisp flesh.  They are a rich source of fiber. Some apples have a sweet flavor with  a hint of tartness, while others are less sweet and more tart. Most  apples are delicious when made into a smoothie, but your flavor  preference will determine the best variety for you. Apples are  available year-round, but are at their peak in October and November.\u003cbr\u003e\u003cbr\u003eSelection\u003cbr\u003e\u003cbr\u003eWhen choosing an apple, look for one that is firm and crisp with a  smooth, tight skin. Most important, the apple should have a  sweet-smelling aroma. Avoid any apple that has a bruised or blemished  skin. Buy the organic variety whenever possible. Most nonorganic  apples are heavily sprayed with pesticides and later waxed to  preserve them and keep them looking fresh. This can affect the taste,  not to mention your health. Should you find a worm in an organic  apple, simply remove the unwelcome visitor when you cut the apple,  thereby removing any health or aesthetic concerns. Wash all apples in  cool water and dry them well before cutting. Uncut apples can be  stored in the crisper bin of the refrigerator for up to six weeks if  they are kept separate from other fruits and vegetables.\u003cbr\u003e\u003cbr\u003eAPRICOT\u003cbr\u003e\u003cbr\u003eThe apricot is a round or oblong fruit measuring about two inches in  diameter with skin and flesh that are golden orange in color. It is a  very sweet and juicy fruit with a single, smooth stone. The apricot  is native to North China and was known to be a food source as early  as 2200 B.C. Apricots are available from May through July.\u003cbr\u003e\u003cbr\u003eSelection\u003cbr\u003e\u003cbr\u003eWhen choosing apricots, look for those that are well colored, plump,  and fairly firm but yield slightly when gently pressed. An apricot  that is soft to the touch and juicy is fully ripe and should be eaten  or used in a smoothie right away. If an apricot is hard, it can be  placed in a brown paper bag and allowed to ripen at room temperature  for a day or two. Avoid apricots that are green in color because they  will not ripen or be good for consumption. Refrigerate ripe apricots  in the crisper bin of the refrigerator for up to a week. Wash them in  cool water just before using them.\u003cbr\u003e\u003cbr\u003eBANANA\u003cbr\u003e\u003cbr\u003eThe banana has been around for so long that according to Hindu  legend, it was actually the forbidden fruit of the Garden of Eden. It  is also believed that the banana was widely cultivated throughout  Asia and Oceania before recorded history and that the Spanish  colonists introduced banana shoots to the New World in 1516.\u003cbr\u003e\u003cbr\u003eBananas have a high glycemic level and should be avoided when  following a low-carb diet. For those who have achieved their  weight-loss goal, adding a banana to one's diet is a healthy  alternative. Bananas are available year-round.\u003cbr\u003e\u003cbr\u003eSelection\u003cbr\u003e\u003cbr\u003eBananas are picked when they are green and sweeten as they ripen.  When choosing a banana, look for one that is completely yellow. The  riper a banana, or the more yellow its skin, the sweeter it is.  Bananas that are yellow but have green tips and green necks or that  are all yellow except for light green necks are also ready to eat.  Green bananas will ripen at room temperature in two or three days.  Alternatively, they can be placed in a brown paper bag to accelerate  the ripening process. If a tomato or apple is added to the bag, the  bananas will ripen even faster because fruit cells produce a  colorless gas called ethylene, which stimulates ripening in many  fruits and some vegetables. Ripe bananas can be stored at room  temperature or in the refrigerator for a couple of days.\u003cbr\u003e\u003cbr\u003eBLACKBERRY\u003cbr\u003e\u003cbr\u003eThe blackberry is a small black, blue, or dark red berry that grows  on thorny bushes (brambles). These berries are oblong in shape and  grow up to one inch in length. The United States is the world's  dominant producer of blackberries. Blackberries are at their peak in  flavor and availability from June through September, but may still be  found in some supermarkets from November on into April.\u003cbr\u003e\u003cbr\u003eSelection\u003cbr\u003e\u003cbr\u003eWhen choosing blackberries, look for ones that are plump and solid  with full color and a bright, fresh appearance. Place them in a  shallow container to prevent the berries on top from crushing those  on the bottom. Cover the container and store it in the crisper bin of  the refrigerator for one to two days. Wash blackberries in cool water  just before you are ready to use them.\u003cbr\u003e\u003cbr\u003eBLUEBERRY\u003cbr\u003e\u003cbr\u003eNative to North America, the blueberry has the distinction of being  the second most popular berry in the United States. It has been  around for thousands of years, but was not cultivated until the turn  of the twentieth century. Today, 95 percent of the world's commercial  crop of blueberries is grown in the United States. Blueberries are at  their peak in flavor from mid-April to late September. They are  available in the southern states first and gradually move north as  the season progresses.\u003cbr\u003e\u003cbr\u003eSelection\u003cbr\u003e\u003cbr\u003eWhen choosing blueberries, look for those that are plump and firm  with a dark blue color and a silvery bloom. The bloom on blueberries  is the dusty powder that protects them from the sun; it does not  rinse off. Avoid any berries that appear to be dull because this may  indicate that the fruit is old. Blueberries should be prepared in the  same way as blackberries, washed just prior to use, but they can be  stored unwashed for a longer time in the crisper bin of the  refrigerator, from three to five days.\u003cbr\u003e\u003cbr\u003eKIWIFRUIT\u003cbr\u003e\u003cbr\u003eThe kiwifruit, about the size of a plum, grows on a vine. It has a  brown fuzzy skin and a luscious sweet-and-sour emerald green pulp  that surrounds a cluster of black seeds. Kiwifruit originated in the  1600s in the Yangtze River valley in China, where it was called  Yangtao. In 1906, Yangtao seeds were sent to New Zealand, where the  fruit was renamed the Chinese gooseberry. In 1962, the Chinese  gooseberry was shipped to the United States, where it was again  renamed the kiwifruit in honor of New Zealand's famous national bird.  Kiwifruit are at their peak from June to October.\u003cbr\u003e\u003cbr\u003eSelection\u003cbr\u003e\u003cbr\u003eWhen choosing a kiwifruit, look for one that is light brown, has a  sweet aroma, and is firm yet will give slightly when pressed.  Kiwifruit will ripen at room temperature in three to five days.  Kiwifruit can also be placed in a brown paper bag along with an apple  or banana to speed the ripening process. Store ripe kiwifruit in the  crisper bin of the refrigerator for up to three weeks.\u003cbr\u003e\u003cbr\u003eORANGE\u003cbr\u003e\u003cbr\u003eFresh oranges are widely grown in Florida, California, and Arizona  and are available all year long. The two major varieties are the  Valencia and navel. Two other varieties grown in the Western states  are the Cara Cara and Moro (similar to the blood orange). Moros are  available from December through May and Cara Cara from late December  through March.\u003cbr\u003e\u003cbr\u003eSelection\u003cbr\u003e\u003cbr\u003eWhen selecting an orange, look for one that is heavy for its size and  firm. Avoid oranges with a bruised skin, indicating possible  fermentation, as well as those with a loose skin, suggesting they may  be dry inside. Although oranges can be stored at room temperature for  a few days, their flavor is best when they are kept refrigerated for  up to two weeks.","brand":"Harmony","offers":[{"title":"Default Title","offer_id":46300789375205,"sku":"NP9781400082308","price":15.0,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9781400082308.jpg?v=1767731933","url":"https:\/\/k12savings.com\/es\/products\/lowcarb-smoothies-isbn-9781400082308","provider":"K12savings","version":"1.0","type":"link"}