Smoothie Recipes

1. Meal Replacement Smoothies

The most important thing to remember when blending a meal replacement smoothie is to include proteins and healthy fats. This combination will guarantee satiety and give you enough energy until your next meal.

Yummy Peanut Butter Banana Smoothie


  • 1 ripe banana
  • 1 tablespoon natural peanut butter
  • ¼ cup rolled oats
  • 10 oz. skim or soy milk
  • 1 teaspoon honey (topping)

Directions: Mix everything in a blender for at least a minute until smooth. Top with honey for a sweet garnish. Serve immediately!

Afternoon Kale Smoothie


  • 2 cups coconut milk, unsweetened
  • 2 cups frozen berries
  • 1 cup fresh kale leaves
  • 1 ripe banana
  • 4 tablespoons chia seeds + 2 tablespoons coconut oil

Directions: First remove kale leaves from their center stalk. Put the leaves and coconut milk into your blender and blend until smooth. Add remaining ingredients and blend once again until smooth. Serve immediately.

Pear Banana Kale Smoothie


  • 1 cup fresh spinach leaves
  • 1 cup chopped kale leaves
  • ½  pear
  • 1 fresh banana
  • 1 ½ cups cold soy milk
  • ½ cup rolled oats
  • 1 tablespoon honey

Directions: First remove kale leaves from their center stalk. Put them into your blender with spinach leaves and soy milk. Blend for a few minutes until smooth. Add pear, banana, honey and rolled oats. Blend once again until smooth.

Berry Bomb


  • 1 ½ cup frozen blueberries
  • ½ cup frozen raspberries
  • ½ cup frozen strawberries
  • 1 tablespoon honey
  • 2 tablespoon natural almond butter
  • 1 tablespoon chia seeds
  • 1 cup natural almond milk

Directions: Put everything into your blender and mix for few minutes until smooth. Sprinkle with some rolled oats and serve.

Healthy Snack Smoothie


  • ¾ cup Greek yoghurt
  • 1 cup fresh baby spinach
  • ¼ cup water
  • ½ avocado (pitted)
  • 1 tablespoon fresh lime juice
  • 1 teaspoon honey
  • 1 tablespoon hemp protein

Directions: Put everything into your blender and mix for a few minutes until smooth. If it is too thick, add some more water.

2. Protein smoothies

Even if you are not a bodybuilder, your body needs protein and you will benefit from these delicious protein smoothies! Your body requires protein for healthy skin and hair and for muscle growth after an intense training.

Whey Protein Smoothie


  • 1 cup nonfat Greek yogurt
  • 1 cup cold natural almond milk
  • ½ cup ice
  • 1 whole banana
  • 2 tablespoons protein powder (whey, hemp, peas)

Directions: Mix everything in a blender for at least one minute until smooth. Enjoy immediately.

Morning Protein Bomb Smoothie


  • 1 kiwi, peeled and sliced
  • 1 pear, pitted
  • ½ avocado, pitted
  • 1 cup frozen blueberries
  • 1 tablespoon rolled oats
  • ½ teaspoon flax seeds
  • 3 ounces Greek yoghurt (nonfat)
  • 2 cups cold water

Directions: Mix everything in a blender for at least one minute until smooth. Enjoy immediately.

Tofu Protein Smoothie


  • ½ cup soft tofu
  • ¼ avocado, pitted
  • 1 cup cold soy or almond milk (vanilla)
  • 1 fresh banana
  • 1 tablespoon peanut butter

Directions: Mix everything in a blender for at least one minute until smooth. Enjoy immediately.

Banana Apple Protein Smoothie


  • 6 raw almonds, chopped
  • 1 apple, chopped and pitted
  • 1 fresh banana
  • ½ cup Greek yoghurt (nonfat)
  • ¼ cup cold milk (nonfat)
  • ¼ cup cold water
  • 1 teaspoon honey

Directions: If your blender is not powerful enough, make sure to chop almonds and apple into small pieces before you start blending. Then put all the ingredients into the blender and mix everything until smooth. Enjoy immediately.

Protein Fit Smoothie


  • 3 ounces nonfat Greek yoghurt
  • ½ teaspoon vanilla extract
  • ¼ cup frozen raspberries
  • ¼ cup frozen blackberries
  • 2 tablespoons almond butter
  • ¼ cup frozen pineapple
  • ½ cup fresh kale
  • ½ cup water

Directions: First remove kale leaves from their center stalk. Put them into your blender and add water. Blend for a few minutes until smooth. Add all the other ingredients. Blend once again until smooth.

3. Green Smoothie Recipes

If you are not a fan of vegetables or if you know you do not consume enough veggies during the day, the best way to solve this problem is to get familiar with green smoothies. They are easy to make and will only take a few minutes of your time.

Cherry Green Smoothie


  • 1 cup fresh of frozen cherries (pitted)
  • 1 cup natural almond milk (unsweetened)
  • 1 tbsp. natural almond butter
  • 1 tsp. flax seeds
  • 1 tbsp. rolled oats
  • 4 fresh kale leaves
  • 1 tsp. vanilla extract

Directions: First remove kale leaves from their center stalk. Put them into your blender and add almond milk. Blend for a few minutes until smooth. Add all the other ingredients. Blend once again for at least a minute until smooth.

Green Parsley Smoothie


  • ¼ cup fresh parsley (chopped)
  • 2 fresh or frozen mangos (pitted and sliced)
  • ½ fresh cucumber
  • 1 cup unsweetened coconut water
  • 1 tbsp. lime juice (freshly squeezed)
  • 1 tbsp. coconut flakes

Directions: Put all the ingredients to a blender and blend until smooth. Sprinkle with some extra coconut flakes.

Green Ginger Smoothie


  • 1 handful fresh spinach (chopped)
  • 1 inch fresh ginger (chopped)
  • 1 ¼ cup fresh or frozen peaches
  • ½ cup fresh or frozen cherries (pitted)
  • ½ cup cold water
  • 1 cup orange juice (freshly squeezed)

Directions: Put all the ingredients to your blender and blend until smooth.

Basic Blueberry Smoothie


  • 1 cup fresh or frozen blueberries
  • ½ cup fresh baby spinach
  • ½ cup dried cranberries
  • 5 fresh basil leaves
  • 1 ½ cup natural almond milk (unsweetened)
  • 1 tbsp. natural almond butter

Directions: Put all the ingredients to your blender and blend until smooth.

Morning Green Breakfast


  • 1 cup fresh spinach
  • ½ cup chopped kale (stems removed)
  • ½ cup fresh cucumber (diced)
  • fistful fresh parsley (chopped)
  • ½ avocado (pitted)
  • 1 pear (cored)
  • 1 tbsp. fresh orange juice
  • 1 tbsp. fresh lemon juice

Directions: Put all the ingredients to your blender and blend until smooth.

4. Non-dairy Smoothies

Some people do not like milk or other dairy products, and the others simply cannot stand them (the reason being different allergies or lactose intolerance). More and more scientists point out that frequent consumption of milk and dairy products is not very healthy. The following smoothie recipes do not include milk and dairy products, however, they are still very yummy!

Delicious Pear Morning Smoothie


  • 1 ripe banana
  • ½ pear (pitted)
  • ½ cup spinach
  • ½ cup cold water
  • ½ cup almond milk (unsweetened)
  • 1 tbsp. chia seeds
  • 1 tbsp. flaxseed (ground)
  • ½ tbsp. hemp seeds

Directions: Put all the ingredients to a blender and blend until smooth.

Refresh-Me Morning Mango Smoothie


  • ½ cup almond milk
  • ½ tbsp. natural almond butter
  • ½ cup cold water
  • 1 ripe banana
  • ½ cup mango (fresh or frozen, diced)
  • ½ lime, freshly squeezed
  • 1 tbsp. hemp seeds
  • ½ tsp. chilli powder

Directions: First squeeze ½ lime to make fresh lime juice. Put it into the blender and then add all the other ingredients. Blend until smooth.

Antioxidant Blueberry Green Tea Smoothie


  • 1 ½ cup green tea (chilled)
  • 1 cup blueberries (fresh or frozen)
  • 1 ripe banana
  • 1 tbsp. hemp protein powder
  • ½ tbsp. hemp seeds
  • 1 tbsp. chia seeds

Directions: Put all the ingredients into a blender and blend until smooth.

Energizing Coffee Smoothie


  • ¼ cup coffee (cooled)
  • ¼ cup ice cubes or cold water
  • 1 cup natural coconut or almond milk (unsweetened)
  • 1 ripe banana
  • ¼ cup cashews (soaked for at least six hours)
  • 1 tbsp. cacao nibs
  • 1 tsp. cacao powder (as a topping)

Directions: Put all the ingredients into a blender and blend until smooth. Top with cacao powder and enjoy.

Best Berry Smoothie


  • ½ cup natural fresh cranberry juice
  • ½ cup coconut or rice milk (unsweetened)
  • 1 ripe banana
  • ¼ cup strawberries (fresh or frozen)
  • ¼ cup blueberries (fresh or frozen)
  • ¼ cup cranberries (fresh, dried or frozen)
  • ¼ cup raspberries (fresh or frozen)
  • 2 tbsp. natural almond butter
  • ½ tbsp. honey (as a sweetener, if needed)

Directions: Put all the ingredients into a blender and blend until smooth. Add some honey if the smoothie is not sweet enough.

5. Detox Smoothies

Our body suffers from stressful situations and toxins from the environment on a daily basis, which is why regular detoxification of the body is the best way to get rid of excess toxins and restore our energy, radiance and well-being.

Avocado Antioxidant Smoothie


  • 1 avocado (pitted)
  • ½ cup fresh or frozen raspberries
  • ½ cup fresh or frozen blueberries
  • ½ cup water
  • ¼ cup fresh orange juice

Directions: Put all the ingredients into a blender and blend until smooth.

Berry Mix Antioxidant Smoothie


  • ½ cup blueberries (fresh or frozen)
  • ½ cup strawberries (fresh or frozen)
  • ½ cup Greek yoghurt
  • ¼ cup cold water
  • 1 tbsp. natural almond butter

Directions: Put all the ingredients into a blender and blend until smooth.

Orange Sun Smoothie


  • 1 ripe banana
  • ½ inch fresh ginger
  • ½ cup mango (fresh or frozen, sliced)
  • ½ cup orange juice (freshly squeezed)
  • ¼ cup water
  • ½ tsp. chilli powder
  • few ice cubes (optional)

Directions: First peel and mince ginger. Put it into the blender and then add all the other ingredients. Blend until smooth.

Kale Detox Smoothie


  • ½ avocado (pitted)
  • ¼ fresh cucumber (sliced)
  • 1 cup fresh or frozen kale
  • 1 ripe banana
  • ½ cup cold water
  • ½ lemon
  • ½ inch fresh ginger
  • 1 tbsp. hemp protein powder
  • 1 tsp. cacao powder (as a topping)

Directions: First remove kale leaves from their center stalk. Squeeze lemon to make fresh lemon juice. Peel and mince ginger and put it into the blender. Add all the remaining ingredients and blend until smooth. Top with cacao powder.

Amazing Mango Mint Smoothie


  • ½ cup almond milk (unsweetened)
  • ¼ cup coconut milk (unsweetened)
  • ½ cup non-fat Greek yoghurt
  • 2 tbsp. natural almond butter
  • 2 mangoes (fresh or frozen, pitted)
  • ½ cup blueberries (fresh or frozen)
  • 2 tbsp. fresh mint leaves

Directions: Put all the ingredients into a blender and blend until smooth.

Plant-Based Recipe Cookbook

Plant-based eating is for everyone, the main idea is not to “diet” or remove something from your nutrition

but more about adding more vegetables, fruits, nuts, whole grains, and legumes. that’s why we are offering you a free Recipe Cookbook

Now it’s time to put your learning into action, pick a day when you will start your plant-based nutrition, select your

meals (find recipes for breakfast, lunch, and dinner recipes)

and make a grocery list, go shopping (get your grocery items) and implement the change!

 Plant-based eating is not a diet but more a way of living. 

Make it simple and have fun with it!

plant-based recipe cookbook

download your free 58 page pdf cookbook, get your free ebook today.

As an Acid Reflux Sufferer, Here’s How to Pick a Smoothie

My favorite fruit smoothies were made with fruit. Before I started having problems with acid reflux, I used to drink fruit smoothies all the time, as an acid reflux sufferer, here´s how to pick a smoothie.

Always, I’d pick something that piqued my interest and taste buds, not too much about what it was made out of.

Soon after I started having acid reflux, I realized that I couldn’t choose any smoothie I wanted like I used to be able to do. While I had to learn the hard way, I hope you won’t have to.

In simple terms, many fruits are very acidic and should be avoided by people who have acid reflux because they can make it worse.

In the good news, there are ways to enjoy all fruits, especially smoothies.

Most smoothies made with bananas, berries, and orange juice are going to be acidic and bad for someone who has heartburn because they are made with a lot of fruit. Because of the orange juice base, this drink is not good for people who have acid reflux.

Because fruits are acidic, having an alkaline base makes them less acidic, so even someone who has bad acid reflux can eat them.

So how to pick a Smoothie now, I’m sure you’re wondering what smoothie base options there are out there.

It would be best to drink

  • almond milk,
  • soy milk,
  • water,
  • just to name a few.

The almond milk base is my favorite out of all of these. It’s also very alkaline, which makes it very healthy. Almonds are full of vitamins and minerals, and they’re also a good source of fiber.

There is also soy milk, which you can try if you want something that tastes a little more creamy.

Other than milk, water is another option.

Water is a lighter option that isn’t as creamy or has as much body as the other milk options, but it can be really refreshing when made with certain fruits.

10 Shocking Ingredients In Your Food

10 Shocking Ingredients In Your Food

Here are 10 dangerous ingredients to look out for :

1.Sodium Nitrate:

Sodium Nitrate is an additive used as a preservative. It is found in deli meats, hot dogs, bacon, and other processed meats. Studies have linked sodium nitrate to heart disease, diabetes, cancer, neurological conditions, and gastrointestinal problems. If you eat meat, stick to lean fresh meats and limit or steer clear of meats containing sodium nitrate.

2. Azodicarbonamide:

Azodicarbonamide is an industrial chemical that is used to make rubber and synthetic leather. It makes things foamy, so somewhere along the way, someone thought it was a good idea to add it to bread to make it spongy! It is also used to whiten cereal flour. While the FDA claims that there is insufficient research to determine harm from exposure to this chemical in food, it has been banned in Europe and Australia. The World Health Organization and the CDC list respiratory issues, and skin and eye irritation warnings, and say not to ingest. Other sources associate ingesting this chemical with damaging hormones and immune function.

3. High fructose corn syrup:

Despite to corn industry’s aggressive campaign to convince us otherwise, high fructose corn syrup is NOT a natural food – it is highly processed. It is also not the same a natural sugar and it is not processed by the body in the same manner. Given that, coupled with the high quantities of high fructose corn syrup hidden in our food, it creates numerous health risks. High fructose corn syrup is linked to obesity, type II diabetes, high blood pressure, liver disease, and heart disease. Food manufacturers know consumers are looking for it on ingredient labels, so many now list it as fructose or fructose syrup. It’s the same dangerous ingredient, same high quantities, just a deceptive new name.

4. BHT (butyl hydroxytoluene)

Butyl hydroxytoluene (BHT) is a synthetic compound used as a preservative in foods and cosmetics. It slows the natural oxidation process, keeping foods and cosmetics from going bad. Interestingly, if you read the MSDS (Material Safety Data Sheet) for this chemical, it clearly identifies it as a toxic substance. But it is in our food! Studies have linked BHT to cancer in animals. “They,” say that low doses are fine, whereas high doses are not, however, BHT is in a ton of food products, so how do you determine high vs. low doses? And is there a cumulative effect?

5. Enriched flour:

Essentially, enriched flour is flour that has been chemically and mechanically stripped of all its fiber and nutrients, and then has a small fraction of those nutrients artificially replaced. This leaves you with a product with virtually no nutritional value whatsoever. Due to the highly processed and depleted state, foods made with enriched flour are not processed in the same manner by your body. They immediately change into sugar and cause blood sugar and insulin spikes. This leads to numerous health risks, including increased risk for type 2 diabetes, damage to blood vessels, high blood pressure, and increased risk for certain cancers. You may be accustomed to the texture and taste of white bread and flour, but do your health a favor and switch it up to true whole grains.

6. Soybean oil:

The soybean has commonly been viewed as healthy food and is a popular replacement for animal protein. Unfortunately, soybean and soybean oil are also linked to many health conditions. One major problem is that the bean is commonly mass-produced with lots of carcinogenic pesticides and genetically modified. Soy and soybean oil are linked to inflammation, digestive issues, allergies, malabsorption of nutrients and protein. The oil is also partially hydrogenated, thus a trans-fat, which you know poses numerous health risks. If you choose soy, be sure to find non-GMO, organic soy.

7. MSG

MSG is a flavor enhancer that is added to many foods in the US. Unless you have been living under a rock for the past few decades, you have heard that MSG is bad for your health. It is linked to obesity, headaches, eye damage, nausea, and other health problems. There are conflicting studies about short and long-term effects of MSG, however, sensitivities are very common. With all the unknowns and the evidence toward health risks, you’re better of eliminating it from your diet.

8. Yellow #5 (tartrazine):

Yellow #5 is a food additive included in many foods to give it a yellow coloring. Studies have linked this additive to a number of health considerations. These include allergic reactions, hyperactivity, low sperm count, and cancer risks. Pay attention to this and other food coloring additives as many of them are linked to health concerns.

9. Propylene glycol alginate:

Propylene glycol is a commonly used additive to foods, also a primary ingredient to antifreeze. Research studies around this food additive have produced inconsistent findings related to health risks. Some studies have shown risks associated with neurological issues, kidney and liver disease, and respiratory and cardiovascular disease. Due to the conflicting studies, there is no conclusive evidence, however, is it really worth taking the risk while the researchers figure it out?

10. Polysorbate 60:

Polysorbate 60 is commonly used as a thickener in foods and cosmetics. While there is not a lot of information available on this chemical compound, its ingredients are linked to carcinogens and fertility issues.

The #1 Easiest Way To Avoid These Scary Ingredients:

The scary thing is that the above list is just a few of the numerous risky chemicals and compounds found in packaged foods.

The only way to get truly healthy is to avoid these harmful additives and know what you are putting into your (and your family’s) bodies.

One of the most effective ways to avoid these foods is to focus on whole foods.

Buy fresh fruits and vegetables, and unprocessed meats and fish if you are an omnivore. Adding green smoothies to your diet is also an amazing way to start eating lots of healthy, whole fruits and vegetables without worrying about the taste. Not only that, but the nutrients in green smoothies can help reverse any damage that has already been caused by these hidden chemicals. Smoothies are quick and easy to make, inexpensive, and portable. They are a great solution for healthy eating overall and on the go.

Watch my FREE presentation and learn how people all over the world are losing weight, dramatically improving their health, and feeling better than they ever thought possible using this simple information.

Smoothie Diet

What makes the Smoothie Diet so different?

The other day, I wrote to you about the Smoothie Diet, Coach Drew Sgoutas’ 21-day smoothie-based diet program.

I know this is all new to you, so I want to help you decide if this is the right program for you.

Here is just a tiny fragment of ways that The Smoothie Diet is different from other weight loss programs.

It’s No Miracle Diet

The Smoothie Diet is a sustainable, healthy eating plan that allows you to lose weight over 21 days, and gives you the option of either continuing on afterward or returning to all solid meals. This diet is not a fad or a trick. It’s easy to follow and anyone can do it.

It was MADE for busy people

If you’re busy, then you’re about to fall in love with a diet (yes, you read that correctly). As long as you can set aside about 20 minutes to make the smoothies in the morning, you’ll have all the time you need to make this diet work for you.

It’s easier than pie (and also kind of tastes like pie?)

All the recipes are super easy to follow and made with ingredients you can find in any grocery store. (And yes, they’re decadent and delicious!)

You don’t have to give up food

This isn’t JUST a smoothie diet. You drink 2 smoothies every day, but you still eat a whole healthy meal and snacks every day (samples are provided in the Smoothie Diet guide). If you need or want a break, you can add in a flex day every week and just eat regular foods (following the included Smoothie Diet guide). This flexibility makes it easy to manage, even if your schedule is unpredictable.

You get WAY MORE than just fat loss

In case losing 10, 20, 45, or 70lbs of stubborn fat isn’t enough for you, you also get all kinds of other incredible benefits from the Smoothie Diet. People who complete this program also experience:

  • Boosted energy (you won’t even need your coffee anymore  – though you can still drink it because coffee is wonderful)
  • No more “brain fog” so you can watch your productivity soar!
  • Healthy, dewy, glowing skin (Hello Instagram-worthy selfies!)
  • A permanent end to annoying belly bloat
  • Cozy, amazing deep sleep so you can launch into each new day, alert and happy

And most importantly, you can lose as much weight as you want!

I can’t tell you exactly how much weight you’ll lose on the Smoothie Diet, because it will depend on a lot of factors, but one of Drew’s clients (Amanda) used the Smoothie Diet after the birth of her second son and lost 70 lbs (she started with the 21-day plan and then kept going for a few months by following Drew’s tips). Another client, Dawn, lost 14 lbs in the 21 days. So, while there is no specific number, you can be sure you’ll lose weight and love the process.

Not bad for a 3-week commitment! Get started here.

To quote one of Coach Drew’s clients, “It’s hard for me to put a price on something that changes your health so much for the better.”

And while it’s true that it’s hard to put a price on something so wonderful, this program does have a price, and right now that price is $10 cheaper than usual!

What are you waiting for?

97% of WOMEN that do this to lose weight faster and live longer

I was recently having lunch with my friend Rachel. You would never know it looking at her now, but a few months ago Rachel used to be more than 40 lbs overweight.

Back then, losing weight seemed like it wasn’t possible, especially when she has 2 kids, a husband, a job, errands to run…She felt like she didn’t even have time for herself.

She had decided to just settle on the body she had, continuing to cover it up with baggy clothes and never being as confident as she really wanted to be.

Rachel had pretty much given up on EVER getting the body she wanted…

That’s when I introduced her to green smoothies and how perfect they are for busy women who feel like they don’t have time to lose weight. 

In fact, my good friend Drew who happens to be a Board Certified Health Coach and the one who got me hooked on green smoothies, recently wrote this great article about rapid weight loss just for busy women:

See how busy women are losing 3-8 lbs in 1 week

Turns out smoothies are the perfect weight loss secret weapon…especially for WOMEN!

No wonder why celebrities like The Housewives and The Kardashians swear by these “magical” green drinks to keep them slim all year round.  

So fast forward to today, and Rachel is literally glowing. 

She has dropped 34 pounds over the past 2 months and is bubbling with energy.

She even told me that she doesn’t wear as much makeup anymore because her skin is so much better now than it used to be. Not to mention she now fits into all those clothes she always wanted to wear!

And you know what?

Transformations like this are happening EVERY DAY to women just like you!

So that’s all for today. I love inspirational stories like Rachel’s and just wanted to share it with you. 

Here is the link to Drew’s article again that explains exactly why smoothies work so well AND so fast for weight loss, especially for busy women like you:

See how busy women are losing 3-8 lbs in 1 week

To Your Health, 

Southern Peach and Bourbon Barbecue Sauce

Southern Peach and Bourbon Barbecue Sauce

Here’s a delicious Southern BBQ sauce recipe that includes two of the South’s staples – bourbon and peaches:


1 tablespoon extra-virgin olive oil or canola oil
1 cup Vidalia onion, chopped
½ tablespoon garlic, minced
1 cup fresh peaches, peeled and chopped
1 cup bourbon
1 small chipotle chili pepper in adobo, seeds removed
½ cup water
2 cups crushed tomatoes
¼ cup honey
¼ cup apple cider vinegar
2 tablespoons Dijon mustard
2 tablespoons Worcestershire sauce
½ tablespoon smoked paprika
½ teaspoon salt
¼ teaspoon freshly ground black pepper


  1. Heat oil over medium heat in a large saucepan. Add onions and cook, stirring often, until onions are translucent. Add garlic and cook one minute longer.
  2. Add peaches, tomatoes, bourbon and chipotle peppers and cook, stirring often, until bourbon has almost completely cooked out, about 5-6 minutes.
  3. Pour mixture along with the water into a blender and blend until smooth.
  4. Pour mixture back into saucepan and lower heat to low.
  5. Add remaining ingredients to saucepan, cover and simmer for 30 minutes, stirring often to keep sauce from sticking and burning.

Make 2 quarts.

Memphis & Kansas City Rub Recipes

Here’s a couple of good ideas for a Memphis & Kansas City rub recipes

One of the main differences between Memphis and Kansas City style BBQ is that Memphis style has a little more kick to it and is less sweet. Kansas City style is more on the sweet side.

It’s interesting that the BBQ sauces also follow the same flavor profile.

Kansas City is the sweeter of the two and Memphis being more tangy and spicy with a little less sweet.

Tip #1: Maybe just use these rub recipes as a guide. Don’t like the heat? Leave it out. Don’t like garlic? Leave it out or reduce the amount. Want to throw in a little cumin? Go right ahead – who’s stopping you?

Tip #2: Don’t be afraid to give your ribs a good coating too. That’s one of the most asked questions from my students – How much rub do I use?  It’s a little hard to explain, but I usually tell them to coat the entire surface of the meat with just one layer of rub.

Sort of like if you covered the meat with 1/8th of an inch of rub and then picked your ribs up and shook off the excess.

Basically apply just enough rub to the meat so you can’t see the meat anymore and it has no thickness to it – you never want to have 1/8th of an inch of rub on your BBQ. It’s all about balancing the layers of flavor profiles, not having one flavor profile that is overpowering.

Too much rub will also prevent smoke from getting onto your meat surface.

Tip #3: I used to put one rub on the top of my ribs and another rub on the bottom. Maybe use contrasting flavors like sweet and heat or sweet and salty. Don’t forget the edges too!

A Great Memphis Rub Recipe (great on ribs)

  • 5 tsp.  Sweet Hungarian paprika
  • 2 tsp.  Kosher salt
  • 1 tsp.  black pepper
  • 1 tsp.  cayenne pepper
  • 1 tsp.  chili powder
  • 1 tsp.  garlic granules
  • 1 tsp.  onion powder
  • (Makes about 1/4 cup of rub)

Try this Kansas City Rub Recipe on Ribs

  • 1/4 cup brown sugar or turbinado sugar
  • 1 tblsp. Kosher salt
  • 1 tblsp. Sweet Hungarian paprika
  • 1 tsp. chili powder
  • 1/2 tsp. garlic granules
  • 1/2 tsp. onion powder
  • 1/4 tsp. black pepper
  • 1/4 tsp. red pepper
  • (Makes about 1/2 cup of rub)

Smoked boneless beef rib roast

How about a simple recipe for Smoked boneless beef rib roast with just a little trimming, trussing and smoking?…

Here’s how to create a centerpiece dish that you would be proud to serve as the main entre for any major Holiday or Occasion…

  • Buy a whole boneless beef ribeye roast. You don’t have to buy prime beef. Choice will do just fine. And be careful — some of these roasts are labeled “prime rib” but that label has nothing to do with the grade of beef. What they call it on the label and the grade are two different things. So you can actually buy a “prime rib roast” that is choice or even select grade beef. One of the big stores like Sam’s Club should have choice boneless ribeye roasts available.
  • Sam’s Club was nice enough to give us all a boneless rib eye roast when we were at the competition in Bentonville, AR. I think choice boneless ribeye roasts are around $7/lb and true prime roasts run much higher at
  • Preheat your smoker to 300 deg. Use your favorite flavor of wood.
  • Trim the fat cap off – trim it down to about 1/8″
  • You’ll end up with a teardrop shaped piece of meat. This will cook unevenly. So take some butcher’s twine and truss it up every two inches so the whole roast is round. Use a surgeon’s knot – just like a square knot but with 3-4 loops in the inside which helps you to pull it tight. A regular square know will just slip.
  • Apply a generous coat of your favorite rub.
  • Stick a thermometer probe on a wire into the center of the roast and smoke it at 300 deg to an internal temperature of 125 for rare, 135 for medium rare and 145 for medium. I prefer 135 as 125 is too pink for me and at 145 and over and it starts getting tough.
  • A large roast cooked to 135 deg internal will take only about 2.5 hours to cook.
  • Remove strings, let rest for 30 minutes, and slice about ½” thick.
  • Reheating tip – be careful when reheating leftover slices. If you get them too hot, they will start to get chewy. So just warm them up being careful not to get them too hot. Warming them in a warm au jus sauce would work nicely.
  • Speaking of au jus, you can buy commercial au jus at your local grocery. Or you can catch the drippings from your roast using a foil pan and the liquid from the resting period (just let it rest in the foil pan). Strain and seperate the fat off with a fat seperator and you have your au jus.

Dinosaur Bones

The hardest part about this beef rib dinosaur bones recipe is dinosaur bones finding the ribs! You will be looking for long, dinosaur bones, for your smoked beef ribs. They are often right in front of your eyes in the meat department, but they have been cut differently. They usually show up as beef short ribs that look like this…

As you can see, the ribs were cut across the bones leaving you with very short bones (about 2 inches).

What you want to do is catch the butcher before they cut them up into short ribs and get the whole slab that has the long bones (about 10 inches).

The uncut dinosaur bones will usually not smoked beef ribs be in the display case because the beef short ribs are much more popular and sell better. But they will usually have the uncut ribs in the back if you ask for them. If they don’t have any, just ask them to order you some and just make sure to tell them you want them uncut.

The other beef ribs you may see at the grocery store are beef back ribs.

Those are OK, but they are not the dinosaur bones required for this recipe. If you get the back ribs, you should remove the chine bone between the ribs before cooking.

Just one of their specialties is a smoked beef rib about a foot long. Now those are some real dinosaur bones! If you have a real good relationship with your butcher, you can talk him or her into cutting you some foot longs too.

As with any ribcage, beef ribs go all the way from the loin backs to the spares. There’s plenty of room there to cut some very long ribs if done correctly.

Try to avoid “shiners” – that’s when the butcher cuts too close to the bone on the top of the rib and the result is an exposed bone with little or no meat on that spot. smoked beef ribs

Find all the information here …

Smoke a Brisket Texas Style

Hello BBQ Friends, Smoke a Brisket Texas Style

The article below is not exactly how we smoke a brisket texas style in “Competition BBQ Secrets”, but, as I say in the book,

there are millions of different ways to smoke any piece of meat.

 Just think of all the different combinations of heat, time, wood, smoke, marinades, injections, brines, rubs, and finishing sauces. Here’s just one way they do it in Texas…

A brisket is known to be the toughest cut of meat from a cow,

though when prepared and cooked correctly it can be the best tasting and most tender meat you will ever eat.

In this section, I will teach you how to choose, prepare, and barbeque a brisket, Texas-style, to achieve the best results possible.

Choosing A Good Brisket To Smoke

A brisket is composed of two parts, the flat and the point.

The flat section usually has less fat on it while the point should have considerably more.

The fat on top of the brisket is called the “fat cap” and should be white in color.

The thickness of fat on top should be at least 1/4 of an inch thick, and thicker is ok.

When purchasing a brisket, make sure the meat is a deep red color, which will represent freshness, and make sure it has plenty of fat incorporated throughout the meat, not just on top.

The combination of the deep red color and the white fat of brisket is called marbling, and it is the key to choosing a good brisket to bbq. Since the brisket is such a thick cut of meat, the fat located throughout the meat will help to keep the brisket moist while smoking.

Make sure the brisket has not been frozen.

A frozen brisket will not display a deep red color, the fat may be darker instead of white, and the brisket will not turn out as tender and juicy as a fresh one after smoking it.

When I choose a brisket, I lift the brisket in the middle to see how limber it is. I have seen briskets that are stiff as a board, and some that bend over each side of my hand.

The stiff ones more than likely have been frozen, and I have noticed that they may not always be as tender as a brisket that is more limber. Some people disagree with this test, but I am a firm believer because of the results I get.

The weight of the brisket should be between 8 and 11 pounds. A larger brisket takes longer to cook, and the flat may become tougher or stringy because of the longer cooking time.

Preparing The Brisket

After choosing the perfect brisket, I start my preparation process the night before I want to smoke the brisket.

First, make sure you have plenty of workspaces and a clean area to prepare the brisket on.

The brisket should have fat on it no more than 1/4 inch thick.

Thicker fat will not allow the smoke to penetrate into the meat located under the fat. If the fat is too thick, trim it down until you reach the 1/4- inch thickness.

After trimming the brisket, I rub the brisket down with mustard.

The mustard creates a sticky substance on the meat for the rub to stick to, and it also adds a great flavor when combined with the rub.

Massage the mustard into every portion of the meat, including the fat, so that it covers the brisket nicely.

You do not want the mustard layer to be too thick; it should be just enough to create a paste for the rub to stick to.

I choose to use a rub on my briskets instead of a marinade because I have found that marinades penetrate only about 1/2 inch deep into the meat. You should use whichever method you like best, but I am going to describe the rubbing method.

After fully covering the brisket in mustard, apply the rub on the brisket. When done correctly, the rub should form an evenly distributed layer of seasoning on the brisket.

Wrap the prepared brisket in Clingwrap, or a similar material to seal it, and then refrigerate it overnight.

Barbeque Time

Take the brisket out of the refrigerator one hour before you want to put it on the smoker. Place the brisket fat side up on the smoker. The fat will release oils into the brisket to help keep it moist while cooking.

I use a wood smoker with a firebox to provide indirect heat for outdoor cooking. I have found this method to be the best, but there are many more smokers available to choose from such as water smokers, propane smokers, and charcoal smokers.

I use mesquite for smoking briskets because it provides a delicious smoke flavor, burns hotter so less wood is used, and that is how we do it in Texas. Many people do not use mesquite, which is fine.

To achieve the best results, I cook the brisket at 225 degrees for about 1 hour and 15 minutes per pound.

Many variables also affect cooking time and temperature such as how many times the smoker is opened, how close the brisket is to the firebox, etc, but sticking to 225 degrees/1 hr. 15 mn. will work.

Many people believe that when the internal temperature of the brisket reaches 180 degrees, it is done. This is both true and false.

When the internal temperature of the brisket is around 180, the fat in the brisket really begins to marbleize.

The brisket will maintain this temperature for a while, and this adds to the tenderness of the brisket.

I always use a mop sauce to baste the brisket while it is smoking.

This will keep the outside of the brisket moist and tender. It is important to keep the lid closed while smoking the brisket to reduce heat loss, so I baste the brisket with the mop sauce about every 45 minutes to 1 hour.

A great way to keep briskets moist while smoking them is to use a mop consisting of apple juice mixed with olive oil. It gives the brisket a great flavor, which is not overpowering while keeping the brisket moist from the oil.

An easy way to apply this mop is to put it in a spray bottle and simply squirt it on the brisket.

After 7 hours a brisket usually will not absorb much more smoke.

An option for finishing a brisket is to wrap it in aluminum foil and place it in an oven at 225 degrees for the remaining cook time. I rarely use this method because I enjoy smoking the brisket the full time, but I have used it, and it works.


ALWAYS slice the brisket against the grain. Doing this will make the cuts of meat very tender.

To do this, remove some fat from the top of the brisket to see the direction of the grain in the meat, and slice against it.

I separate the point from the flat before I slice the brisket because the grain generally runs the same direction in the flat, and it is easier to see when it is separated. The point is a little harder to correctly slice because the grain in it runs in different directions.

After some practice at carving the brisket, you will know which direction the grain runs, and you will find it much easier.

Add your favorite barbeque sauce (or not).

Perfect your smoking techniques, and you will win a barbeque competition in no time! That’s how to smoke a brisket Texas-style.

If you get the munchies, eat this

If you get the munchies, eat this

I defy anyone who gets a case of the munchies to tell me that their willpower alone will be enough to ensure that they don’t reach for the cookie jar or the potato chips when no one else is looking.

And if you live alone? Come on.

If there is no one else around to see your transgressions then you are going to binge on whatever you can get your hands on.

That’s just what we are – creatures of comfort food.

Maybe like me, you avoid buying the things you love to eat. If I have something tasty and within reach, it is going to get eaten.

I might be able to stave off for a day or two the desire to slice open a bag of cookies, but I give in eventually, as I am sure you do.

So what are we supposed to do, if this kind of behavior is continually contributing to the number of inches around our waist?

One solution is to replace the “bad” snacks, which is practically every piece of junk food that is sold at your local convenience store, with healthy dessert and snack alternatives.

But what do those look like? More importantly, what do they TASTE like?

I have not-so-fond memories of “healthy” cookies that my mother used to make when the sugar and butter supplies in our household ran low. Thankfully broccoli cookies never appeared on the menu, but nor did anything healthy that also passed as a tasty snack.

Carolyn Hansen, the author of a series of recipe books at Blended Bites, and is quite aware of this problem.

But she was determined to find dessert and snack recipes that did away with the usual cast of bad characters: sugar, flour, butter, and replace these with healthy substitutes that she could live with as a bodybuilder looking to maintain a healthy diet during her preparations for physique contests.

That was some years ago now, and today she is making the recipes she came up with during that period available to anyone who could benefit from being able to grab low-calorie snacks on the run that also taste great.

If you could see some of the photographs of the snacks and treats that she has come up with you would not hesitate to volunteer to be a guinea pig in her kitchen.

Would you believe that you can make cheesecake alternatives that use no dairy, but look and taste delicious nonetheless?

Apparently, you can, and this is just one of the recipe types that litter her books.

For more information on this mouth-watering topic, I recommend you get yourself across to her site Blended Bites, grab yourself a copy of the recipe books and put your blender to work.

The nice thing about Carolyn’s recipes? You don’t even need a stove to prepare them – they are basically no-cook recipes made from natural ingredients that can go straight to your mouth!