Friday, July 16, 2010

Shakedown Recipes: 7 Days, 7 Ways!

7 Days, 7 Ways!
7 Dinners + 7 Smoothie Recipes

A meal idea for every day this week! Stay motivated by mixing and matching our favorite Shakedown recipes.

7 Ways to Sip Your Smoothie
Tired of the same-old smoothie? Mix up your menu with 7 satisfying smoothies! Add these fruit variations to the basic Shakedown Smoothie recipe.

1.  Blackberry Breeze - 1 cup frozen blackberries
2.  Berry Delight - 1 cup frozen mixed berries
3.  Blueberry Blast - 1 cup frozen blueberries
4.  Strawberry Swirl - 1 cup frozen strawberries
5.  Raspberry Zest - 1 cup frozen raspberries
6.  Cinna-Pear Ginger Snap - 1 pear, 1/8 tsp ground cinnamon, pinch of ground ginger
7.  Cran-Apple Twist - 1 medium apple, sliced, plus 2 oz unsweetened cranberry juice

Basic Shakedown Smoothie Recipe
8 oz water or cran-water
1 scoop Fat Flush Body Protein
1 serving fresh or frozen fruit
1 tablespoon flaxseed oil
1 tablespoon flax or chia seeds (optional)
Ice cubes (optional)

Combine ingredients in a blender on high speed until thick and creamy.

7 Stress-free Suppers
Quick and easy Shakedown-friendly recipes the whole family will love. With a full week already planned, you'll find meal time as simple as it should be!

1. South of the Border Lettuce Wraps
Makes 4 servings

Olive oil spray
1 onion, chopped
1 red bell pepper, seeded and chopped
1 ¼ pounds lean ground beef or turkey
8 large leaves of lettuce, rinsed
3 cloves garlic, chopped
2 teaspoons Fat Flush Seasoning (see recipe below)
¼ cup salsa
Chopped green onions and fresh cilantro

Coat a large skillet with a few spritzes of olive oil; heat over medium-high heat. Sauté the onions and peppers until softened. Add the ground beef and garlic and continue sautéing until the beef is cooked through; drain. Stir in the Fat Flush Seasoning; simmer for 5 minutes. Spoon the taco mixture into the lettuce leaves; top each with 1 tablespoon of salsa, green onions, and cilantro.

2. Mushroom Turkey Burgers
Makes 4 servings
4 turkey burger patties, grilled
1/2 cup no-salt added beef broth
16 ounces mushrooms, sliced
3 onions, sliced
1 garlic clove, minced
1 teaspoon lemon juice

In a medium skillet, heat broth over medium-high heat. Add mushrooms, onions, and garlic. Cook until onions are translucent and tender. Add lemon juice. Serve mixture over burgers.

3. Grilled Chicken Caesar Salad
Makes 4 servings
1 pound boneless, skinless chicken breasts, grilled
8 cups washed, dried and torn romaine lettuce
1/2 cup Amazing Caesar Dressing (recipe follows)
Garnish with grape tomatoes and lemon wedges (optional)

Mix all ingredients in a large bowl, making sure to evenly coat with dressing and serve.
Amazing Caesar Dressing
Makes about 1 cup
1 large egg, raw or coddled
Grated zest from 1 lemon
Juice from 1 small lemon
1 to 2 garlic cloves
¼ to ½ teaspoon dry mustard
Pinch of salt (optional)
2 tablespoons apple cider vinegar
½ cup flaxseed oil

Place all ingredients except the flaxseed oil in blender or food processor. Drizzle in the flaxseed oil and blend until thickened and smooth. Store the dressing in the refrigerator.

4. Spicy Shrimp Skewers
Makes 4 servings

Juice of 2 limes
2 cloves garlic, chopped
½ teaspoon ground cumin
Olive Oil Spray
1 ¼ pounds medium shrimp, peeled
Bamboo skewers
Combine all ingredients except shrimp in a large baking dish. Add shrimp, toss to coat. Marinate in refrigerator for at least 15 minutes. Put shrimp on skewers, place skewers on grill and cook for about 3 minutes on each side or until shrimp are pink and lightly charred on both sides, being careful not to overcook.

5. Simple Steak Stir-Fry
Makes 4 Servings

¼ cup no-salt added beef broth
1 pound lean beef round tip steak, sliced 1/4-inch thick
2 cups mushrooms, thinly sliced
1 cup bamboo shoots
1 cup water chestnuts
1 cup broccoli florets
1 cup asparagus, coarsely chopped
1 carrot, thinly sliced
1 teaspoon ginger
 ¼ teaspoon cayenne pepper

Heat broth in a non-stick skillet over medium-high heat. Add steak and cook until almost done. Add veggies and seasonings, cooking until tender.

6. Quick Chicken Kabobs
Makes 4 servings

1 pound boneless, skinless chicken, cut into 1-inch cubes
¼ cup Fat Flush Seasoning
2 cups zucchini, cubed
2 cups yellow squash, cubed
2 cups red pepper, cubed
½ pound button mushrooms
Lemon wedges, for garnish

Lightly coat chicken in Fat Flush Seasoning. Alternate chicken and vegetable cubes on skewers. Grill for at about 15-20 minutes, turning at least once, until chicken is cooked through. Remove from the grill onto a serving platter. Garnish with lemon and serve.

7. Grilled Shrimp Dijon Salad
Makes 4 servings
1¼ pounds medium shrimp, prepared using Spicy Shrimp Skewers recipe
8 cups mixed greens or spinach, thoroughly rinsed
1 cup grape tomatoes
1 cup sliced fresh mushrooms
½ red onion, cut into thin slices

Toss all ingredients into a large bowl and serve with Herbal Dijon Vinaigrette.

Herbal Dijon Vinaigrette
Makes about 1 cup

½ cup apple cider vinegar
½ cup flaxseed oil
2 cloves garlic, crushed
1 teaspoon Dijon mustard, or to taste
1 teaspoon minced fresh parsley
1 teaspoon minced fresh dill
1 teaspoon minced green onions

Place all ingredients in a glass container with a lid; shake well. Keep refrigerated.

Fat Flush Seasoning
A multi-purpose seasoning – use with any of the grilled meats in our recipes!
Makes approximately ½ cup

2 tablespoons onion powder
2 tablespoons garlic powder
2 teaspoons ground coriander
¼ cup dried parsley
1 teaspoon minced lemon zest
¼ teaspoon cayenne
¼ cup ground cumin
½ packet Stevia Plus
Combine all ingredients and place in a cover container. Store at room temperature.

Some recipes have been adapted from Fat Flush for Life (DaCapo, 2010).


  1. Thank you very much for these recipes.

    Next time you offer free recipes, will you please add some vegetarian menus?

  2. Thank You! What a help!

  3. No problem! Glad we can help!! As far as vegetarian recipes, we will be happy to provide in the future, however, you can always tweak these new recipes to fit you needs (vegetable skewers, tofu stir-fry (vegetable broth instead of beef broth, etc). Hope that helps!

  4. So excited to see properly combined meals...definitely we will try your plan. Thanks

  5. I second the vegetarian recipes! I hate tofu and I don't feel familiar enough with other vegetarian foods such as quinoa, lentils etc to play around.