Make a Shake, Make it Great: Use Sugar-Free Pudding or Jell-o
In my first “Make a Shake, Make it Great” blog, we discussed using diet soda and sugar-free flavored water, then 2nd in the series, we talked about adding sugar-free syrups to your shakes. The next stop in our series is sugar-free pudding and Jell-o®.
One of the real advantages of using sugar-free pudding and Jell-o is the availability factor. Almost any small grocery story will carry at least some flavors, and large grocery stores will carry lots of flavors.
Sugar-free Jell-o flavors usually run in the fruit category: apricot, cherry, cranberry, lemon, orange and so on. Some flavors get more exotic: margarita, mint, piña colada, strawberry-banana, and strawberry-kiwi to name a few.
Sugar-free pudding flavors are a little more varied: banana cream, butterscotch, cheesecake, chocolate fudge, pistachio, vanilla, white chocolate and more. There are even rumors of a sugar-free cinnamon roll pudding out there, but I haven’t seen it in stores yet.
A quick word on using sugar-free pudding and Jell-o – while using measured quantities in your shakes is fine, making sugar-free pudding and Jell-o according to the package directions then eating it is not ‘in the box’ in Phase 1.
The general rule of thumb on using sugar-free Jell-o is 1 level teaspoon dry powder (right out of the box) per shake. The flavor is pretty concentrated so while adding more is fine, add more in small quantities. If using sugar-free pudding, limit the amount to 1 level tablespoon dry powder per shake. The calories in sugar-free pudding can add up fast, so we recommend limiting the amount to 1 tablespoon.
Here are two recipes to get you started: A Strawberry Banana Shake using strawberry-banana sugar-free Jell-o (appropriate for the Decision-Free Diet in Phase 1), and a Cherry Cheesecake Shake using frozen cherries and sugar-free cheesecake pudding (appropriate for the Healthy Solutions Diet in Phase 1).
|Strawberry Banana Shake
6 oz. cold water
1 scoop any HMR Vanilla Shake mix
1 teaspoon Strawberry-Banana Sugar-Free Jell-o
6 ice cubes
Click here for a printable version of this recipe.
|Cherry Cheesecake Shake
6 oz. cold water
1 scoop HMR 120 Vanilla (or one packet any vanilla HMR Shake mix)
1 cup frozen cherries (no sugar added)
1 tablespoon Sugar-Free Cheesecake Pudding
If you have a sugar-free pudding or Jell-o recipe that you would like to share, please post them here.
About the Author
Keith Van Gasken began obesity treatment in a clinic setting in 1982, and has been with HMR since 1992. Roles have included health educator & mentor, as well as program and product development, with a special affinity for product & recipe development. He has maintained a 100-lb. weight loss since 1982.
HMR at Home
Start your journey towards your better health!Join Now!
The Super Bowl: Who’s Going to Win? On the Road: How to Take Your Exercise with You Just Like Mom Used to Make Turkey Chili with Beans: Three Ways Misleading Labels: How ‘Zero’ Calorie Foods Contain Hidden Calories You + Exercise = Better Mood/Better Brain Dynamic Entree Duos The DVR is my Secret Weapon The Rehabilitation of Brussels Sprouts So You Made a New Year’s Resolution to Lose Weight. Now What?
- January (10)
The Can Man: Adding Volume to my HMR Entrees Suffering from Holiday Diet Fatigue? Pump up the Volume! Souper Entree! Holiday Gatherings: A Survival Guide Sneaking in Physical Activity during the Busiest Time of the Year This Holiday Season Make a Commitment to Yourself! Benefits of Weight Loss that Your Doctor Won’t Tell You Do You Prancercise?
Top 5 from the Trenches: PA Strategies for a Busy Day Have a Star Spangled (and low calorie) 4th of July Kale in a Fruit Smoothie? Yes, Please! It’s the HMR Trivia Quiz! No Longer Black and White! Make a Shake, Make it Great: Use Sugar-free Syrups Common Phase 1 Challenges: The Road Trip Finding My Path to Good Health
HMR’s Demo-licious Derby What Do You Do When Plans Are Up in the Air, but You Are In the Box?! Shake Up the Afternoon to Stay Full and Satisfied Oh Hey! I Just Ran My First 5k! BBQ Survival Guide: Cookouts with a Healthy Kick Eat More 1s, 2s, and 3s To Keep Calories Low and Health High Top 5 from the Trenches: High Volume Fruit and Veggies Weight Loss Slowing Down? Watch Out For Those BLTs (Bites, Licks, and Tastes)
The #1 Killer of American Women Has US Seeing RED Eight Ways to Get Off the Couch and into the Stretch Zone How to Boost Your Family’s Veggies and Fruits The Social Network for Health Kitchen Essentials for Your Healthy New Year Myth Buster: Why Eating After 8:00 Doesn’t Matter Ready-to-Go Snacks: A Good Offense is the Best Defense New Year, New You: Change YOUR World PA Your Way Out of a Hard Day! Make Healthy Eating a Family Affair this New Year
- December (8)
5 Steps to Create a Personalized Plan for Long-Term Success The Workout Program that Everyone’s Talking About What Does it Mean to Be “In the Box”? Health Outlook: The Effects of Smoking Cigarettes Sleep Your Way to Weight Loss? Easy Meals Even My 5-Year-Old Can Make In Awe of YOU: Kudos to All in the HMR Success Story Contest!
Common Phase 1 Challenges: I’m Too Full to Finish All My Shakes/Entrees/Vegetables-Fruits Being "That" Mom When Faced with The Gap Scrumptious Health Food Must-See Documentary: The Weight of the Nation My Gym Dilemma Continues 5-2-1-0: Jump Rope for Heart Top 5 from the Trenches: A Taste of the Exotic
Dixie Dog and My Workout Rut Sneaky Chef: The Purees Edition My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Blender Edition 5-2-1-0 Let’s Go! The Mileage Club Hacking Your HMR Shakes Eating Healthy Fats Gluten-Free Diets – A Closer Look Hacking Your HMR Entrees My Gym Dilemma March is National Nutrition Month Top 5 from the Trenches: High Volume Shakes
- August (7)
The Kids are Back in Town Are You Planning to Stay “In the Box” on Thanksgiving? The Phase 1 Thanksgiving Challenge Wondering How to Make Sense Out of Health Information on the Internet? Autumn Chili Taking a Bite out of Holiday Weight Gain My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Food Processor Edition Raise the BeneFit Bar Starting Over: How an Injury Brought My Exercise to a Whole New Level
Recipe Substitutions: Great Taste, Less Calories! Yikes! The Gym! Veggies Undercover No-Bake Entree Recipes, Part 1 Looking for Straight Talk about Nutrition? The Good, The Bad, and the Ugly… of working out with kids in tow Girl About Town: Putting Your Best Foot Forward CSA Share, How Do I Love Thee? Diary of a Demo Make a Shake, Make it Great: Use Diet Soda or Sugar-free Flavored Water What’s on the Menu? Lots of Calories!
- November (9)