Pineapple Whip



  • 1 fresh pineapple, peeled, cored and chopped
  • 1 cup almond milk
  • 1 tablespoon honey (optional, for authentic sweetness)
  1. To get started, you’ll want to freeze the pineapple chunks. I chopped mine a day ahead of time, and froze the chunks overnight. You could also purchase frozen pineapple, if you prefer. As you can see from the picture below, the frozen pineapple reached the 6.5 – 7 cup mark on my blender pitcher.
  2. This recipe works best in a high-speed blender, like the Vitamix, because you’ll need to be able to pulverize the frozen pineapple into an ice-cream-like consistency. A normal blender will most likely not work, but a food processor might.
  3. Combine the frozen pineapple with the almond milk and honey, then blend until a frozen sorbet texture is achieved.
  4. For an authentic Dole Whip presentation, transfer the frozen dessert to a large plastic bag, and cut off the tip to create a piping bag. Pipe the pineapple whip into 4-6 dishes, and serve immediately!
  5. Any leftovers can be frozen in an ice cube tray, and used in smoothies later.

Serves 4-6

recipe/photo via

Diet Doc Protein Holiday Eggnog Shake

1/4 c. low-fat cottage cheese

1/4 c. water

1 scoop Vanilla Protein Powder

1/2 tsp. pumpkin pie spice (or 1/4 tsp. ea. cinnamon and nutmeg)

1/2 tsp. stevia (or 1 packet)

1 tsp. sugar-free vanilla pudding mix

1/2 tsp. rum extract

7 ice cubes

Blend all ingredients in a blender until smooth. You may need to use a spoon to scrape down the sides throughout blending.

Makes 1 serving

Carbs: 9.5
Protein: 28.7
Fat: 5

Slightly Lighter Egg Nog Recipe

(6 servings)

3 eggs
2 tablespoons sugar

1/2 teaspoon vanilla
3 cups lowfat milk (or Unsweetened Almond Milk)
1/2 cup rum (optional)
nutmeg for dusting

Separate the eggs and beat the yolks with the sugar. Stir in vanilla, milk, and rum. Beat the egg whites and fold them into the milk mixture. Pour egg nog into a SMALL glass and top with nutmeg. ENJOY!

For a six ounce glass with rum: 142 calories, 3.4 g fat, 10.5 g carbohydrates, 6.9 g protein, 0 g fiber, 85 mg sodium,

For a five ounce glass without rum: 99 calories, 3.4 g fat, 10.5 carbohydrates, 6.9 g protein, 0 g fiber, 85 mg sodium,

you will have to recalculate numbers if you use Almond Milk.

photo/recipe via Snack-girl

Thin Mint Girlscout Cookie Protein Shake

Thin Mint Girlscout Cookie Protein Shake

  • 8 oz cup of Unsweetened Almond Milk
  • 1 scoop of Vanilla Protein Powder (I like RTN- link under my resources)
  • 1 packet of Sugar Free Hot Chocolate mix
  • 2 drops of Peppermint Extract (use this VERY sparingly)
  • Ice

Mix all ingrediants together in blender.. Enjoy

Pina Colada Smoothie



• 1 scoop Vanilla Iso-Smooth Isolate Protein
• ½ cup frozen pineapple chunks
• 1 teaspoon coconut extract
• ½ cup skim milk
• ½ cup water
• 5 ice cubes

Blend and enjoy!

CARBS : 15g
FAT : 1g