22 DELICIOUS

SMOOTHIES AND SNACKS

TO BEAT SUGAR ADDICTION, OVERCOME
CRAVINGS AND BOOST YOUR METABOLISM
 DISCLAIMER

All rights reserved. No part of this content may be reproduced or

transmitted in any manner whatsoever without written permission,
except in the case of brief quotations used in articles and reviews.

This content is intended as a reference material, not as a medical

manual to replace the advice of your physician or to substitute for any
treatment prescribed by your physician. If you are ill or suspect that
you have a medical problem, we strongly encourage you to consult
your your medical or health professional before adopting any of the
suggestions in this guide or drawing inferences from it.

If you are taking prescription medication, you should never change

your diet (for better or worse) without consulting your physician, as any
dietary change may affect the metabolism of that prescription drug.
This guide and the author’s opinions are solely for informational and
educational purposes. The author specifically disclaims all responsibility
for any liability, loss, or risk, personal or otherwise, which is incurred as
a consequence, directly or indirectly, of the use and application of any
of the contents of this guide.

PUBLISHED BY ZONIA

© Copyright 2019
Magnific Group d.b.a. Zonia. All Rights Reserved.

WWW.ZONIA.COM
 ABOUT ZONIA

ZONIA.com is an exclusive online community and a video

streaming platform for driven parents, busy professionals,
diligent students and all other eager-to-be achievers
who will stop at nothing to accomplish their health and
wellness goals. ZONIA experts do all the research for you
based on the latest science and present it to you in an
interesting and fun way in short video format. At ZONIA
you will find 23+ original shows and hundreds of
short videos focused on every aspect of your healthy
lifestyle. We will help you to:

• Understand food nutrition to make educated decisions

for you and your family

• Stay informed and never be fooled by the “dirty”

advertising and marketing messages

• Adopt proven action plans for any area of your life that
you desire to improve

• Manage weight naturally without deprivation and

starvation

• Master new healthy cooking recipes from our

celebrity chefs
• Find the right exercise routine for your targeted areas
using safe and effective techniques by world class
instructors – dance, yoga, Pilates or bodyweight
workouts series

• Master the practice of meditation and hypnotherapy

for strong and peaceful mind

Our mission is to help you improve all three key aspects

for a healthy and fulfilled life: balanced eating, healthy
exercising and a strong willful mind. We want to share
with you our knowledge and experience, and provide
you with the tools and mindset to build YOUR OWN
HEALTHY, RICH, AND FULFILLING LIFESTYLE that is in
tune with your body, mind and family.
 INTRODUCTION

Sugar addictions aren’t just going to add to your waist

line; they’re also notoriously hard to kick!

Sugar is highly addictive, simply because it triggers a

blood sugar spike and raises dopamine in your brain.
When the blood sugar levels drop, dopamine levels
drop as well, triggering “cravings”—a psychological
desire to eat more of the sugary foods that caused the
neurochemical “happiness.” As your blood sugar levels
drop, your appetite is also sparked, causing you to eat
more.

All in all, it’s a BAD cycle, one you want to avoid at all
costs!

There’s really only one way you can get over it: to cut all
sugar from your diet. Doing that is tough, because your
body is going to crave sugar during the weeks that it
takes to wean yourself off it.

But that’s where the recipes below come in handy!

These recipes are rich in all the critical appetite-busting,
craving-killing nutrients, including:

• Natural (saturated and unsaturated) healthy fats

• Protein
• Fiber

They all contain whole food ingredients that will not

only help you combat sugar addiction and cravings, but
they’re hunger busters that will keep you full for hours on
end. Plus, they’re fun to make and absolutely delicious.

With these snacks and smoothies, you’ll find your

desire to eat sugary foods is reduced and your appetite
satiated. They’re the key to putting an end to the vicious
cycle of cravings and sugar to help you get your food
intake and diet back on track!
 Contents

Smoothies................................................................................................................... 8

Green Fiber.............................................................................................................. 10
Chocolate Chia Smoothie............................................................................ 11
Berry and Coconut ........................................................................................... 12
Strawberry and Almond Butter ............................................................. 13
Beet and Berry .................................................................................................... 14
Peach Grapefruit Smoothie ...................................................................... 15
Berry Smart Smoothie.................................................................................... 16
Green Smoothie ................................................................................................. 17
Kiwi Carrot Smoothie .................................................................................... 18
Blueberry Blast .................................................................................................... 19
Green Power Smoothie................................................................................. 20

Snacks......................................................................................................................... 22

Hazelnut and Coconut Combo Jar....................................................... 24

Zucchini Pizza Bites ........................................................................................ 25
Oat and Peanut Butter Energy Balls .................................................. 27
Egg Salad Boat ................................................................................................... 29
Cottage Cheese and Avocado Bowl ................................................... 31
Savory Chicken Muffin ................................................................................... 32
Spinach and Feta Muffin ............................................................................. 34
Smoked Salmon Cucumber Roll Ups................................................ 36
Shrimp Wraps ...................................................................................................... 38
Rainbow Fritters.................................................................................................. 40
Chicken Salad Lettuce Boats with Avocado ................................ 42
11Healthy   

Smoothies
PAGE 9

Sometimes, hunger is actually your body’s way of

telling you you’re thirsty—the wires simply get crossed
and the signals mis-translated.

The key, then, is to drink more liquids, and that’s where

smoothies come in. Smoothies give you more liquids
to quench your thirst, along with nutrients that will
suppress and satiate your appetite.

A smoothie a day can go a long way toward keeping your

diet in check, so try these delicious smoothie recipes
to help you avoid eating the wrong food at the wrong
time.
PAGE 10

Green Fiber

INGREDIENTS:

• 2 green apples
• 1/2 cucumber
• Fresh juice of 1/2 lemon
• 1 1/5 cups of spinach
• 1 1/5 cups of kale
• 1 cup blackberries

Green apples are loaded with pectin that can actually

curb cravings just by the smell alone! Add in some
Vitamin C-rich lemon juice and nutrient-dense spinach,
and kale, and you’ve got a smoothie as satiating as it is
refreshing. The antioxidant blackberries add a special
kick to it.
PAGE 11

Chocolate Chia
Smoothie

INGREDIENTS:

• 2 cups unsweetened
almond milk
• 1 banana
• 1/2 avocado
• 1 tbsp unsweetened
cocoa powder
• 2 tbsp chia seeds

Nothing satisfies your sugar cravings like chocolate!

Chocolate also triggers the pleasure centers in your
brain and boosts your mood. By using unsweetened
cocoa powder, you get all the benefits of chocolate
with none of the sugar. Adding in the high-fiber
avocado, banana, and chia seeds just makes this
doubly effective.
PAGE 12

Berry and Coconut

INGREDIENTS:

• 1 cup mixed berries

(fresh or frozen)
• 2 teaspoons chia seeds
• 1 1/2 cups coconut milk
• 1 tea spoon cinnamon

Berries pack a fiber punch and provide both healthy fats

and protein. With chia mixed in for protein and coconut
milk to deliver hunger-busting fatty acids, you have
a smoothie to die for. Cinnamon’s anti-inflammatory
effect makes this the perfect smoothie to balance your
organism.
PAGE 13

Strawberry and
Almond Butter

INGREDIENTS:

• 1 cup unsweetened
almond milk
• 1 cup strawberry
• 1 cup blackberries
• 1 tbsp almond butter
• 1 tbsp hemp seeds

Strawberries deliver Vitamin C, fiber, and plenty of healthy

fruit-based natural sugars. Mixing it with the high-fat,
hunger-busting almond butter and almond milk, you’ve
got the perfect treat to keep you dieting strong.
PAGE 14

Beet and Berry

INGREDIENTS:

• 1/2 cooked beetroot

(can use raw in some
high speed blenders)
• 1/2 cup unsweetened
almond milk
• 1 cup frozen mixed
berries
• 1 cup of spinach
• 1 cup of chard
• 1/2 lemon (pealed)

It may look weird and weirdly dark purple, but there are
few smoothies with more antioxidants than this one! Plus,
the berries gives this drink a deliciously fresh flavor, while
the fiber in the spinach, chard and beets keep you from
feeling hungry for hours at a time.
PAGE 15

Peach Grapefruit
Smoothie

INGREDIENTS:

• 1 medium grapefruit
(peeled)
• 1/2 cup sliced peaches
• 1 cup of kale
• 1 cup of chard
• 1/2 lemon (pealed)
• 1/2 cup of green tea

The unique mix of these ingredients will deliver a

refreshing cocktail of Vitamin A, B and C, fiber, and
antioxidants. You will feel reenergized after having this
green smoothie.
PAGE 16

Berry Smart
Smoothie

INGREDIENTS:

• 1/2 cup frozen

blueberries
• 1/2 cup frozen
strawberries
• 2 tablespoon
wheat germ
• 1 tablespoon
almond butter
• 1 cup unsweetened
almond milk

Get more antioxidants in your diet with this combination

of blueberries and delicious strawberries! The high
fiber content of the berries and the wheat germ will do
wonders to keep your stomach full and your appetite
suppressed.
PAGE 17

Green Smoothie

INGREDIENTS:

• 1 1/2 cup of coconut

milk
• 1 cup sliced peach
• 1/2 tbsp chopped
ginger
• 1 handful of spinach
• 1 handful of kale
• Juice of half lemon

If you like Pina Coladas, this is the healthy, delicious,

hunger-busting smoothie for you! With the high fat
content of coconut milk, the tangy and sweet flavors of
peach and ginger, and plenty of fiber from the kale and
spinach, it’s everything you need to avoid overeating.
PAGE 18

Kiwi Carrot
Smoothie

INGREDIENTS:

• 3 carrots, chopped
• 1 cup of sliced kiwi
• 1/2 cup Greek yogurt
• 1 fresh orange
• 2 tbsp of ground
flax seeds

Carrots aren’t just rich in fiber; they’re well-known

appetite suppressants, and a great source of important
Vitamin A. Add in some high-fat, high-protein Greek
yogurt, and this smoothie will keep you full for hours to
come.
PAGE 19

Blueberry Blast

INGREDIENTS:

• 1 cup frozen blueberries

• 1/2 avocado
• 1 1/2 cup coconut milk
• 1 tbsp sunflower
seed butter
• 1 tbsp chia seeds

What do you get when you mix high-antioxidant

blueberries, with fat-and-fiber-rich avocadoes, fatty
sunflower seed butter, and high-fiber chia seeds? Hunger-
busting magic, that’s what!
PAGE 20

Green Power
Smoothie

INGREDIENTS:

• 1 cup of cubed kiwi

• 1 cup of kale
• 1 cup of spinach
• 1 cup of chard
• 1/2 lemon
• 1/2 tbsp chopped
ginger
• 1 tbsp ground flax seeds

The fiber and potassium in kiwi have a range of health

benefits, including heart health, and lowering blood
sugar. With the addition of the greens, ginger and flax
seeds, you’ve got a nutrient-powered smoothie that will
be the perfect morning or afternoon snack.
PAGE 21

If you are enjoying these recipes and want to see

LIVE instructions on how to cook quick, tasty and
healthy meals, join ZONIA for FREE today and
stream cooking shows with our celebrity chefs as
well as 23+ other original shows on food nutrition,
motivation, yoga and pilates, bodyweight workouts,
guided meditation, personal development and
growth, and so many more. Click on the button
below to learn more:

JOIN ZONIA FOR FREE

11Healthy   

Snacks
PAGE 23

Sometimes it’s not enough to have a smoothie or a

shake. Sometimes you need a REAL snack, something
you can sink your teeth into.

A good snack will help to keep you from feeling hungry

and fill up your stomach just enough to keep you going
until your next meal. With the right balance of macro
and micronutrients, snacks are your best friend on a
long work day with too many hours between breakfast
and your lunch break.

Try these healthy snacks to keep your diet on track and

your appetite under control:
PAGE 24

Hazelnut and
Coconut Combo Jar

INGREDIENTS:

• Overnight oats and chia

seeds with hazelnut
milk and cinnamon
• Grated coconut
• Kiwi
• Hazelnuts

Rich in healthy fats, this snack of nuts, oats, chia seeds,

and coconut will be just what you need to stop you from
munching on sweet treats between meals.

DIRECTIONS:

Layer all ingredients in a jar and enjoy chilled.

PAGE 25

Zucchini Pizza Bites

INGREDIENTS:

• 3 large zucchini, sliced

into 1/4" rounds
• Extra-virgin olive oil, for
brushing
• 1/4 c. marinara or pizza
sauce
• 1/3 c. shredded
mozzarella
• Dried oregano, for
sprinkling

The mixture of high-fiber zucchini with high-fat olive oil

and cheese is guaranteed to satiate your appetite. Plus,
you get delicious tomato sauce to satiate your cravings for
something spicy and saucy!
PAGE 26

DIRECTIONS:

Preheat oven to 400°. Place zucchini on a baking sheet

and brush with olive oil. Bake until slightly tender, 5
minutes.

Spoon a thin layer of sauce over each slice, then top with
mozzarella. Sprinkle with dried oregano and bake until
zucchini is tender and cheese is melted, 10 minutes.
PAGE 27

Oat and Peanut

Butter Energy Balls

INGREDIENTS:

• 1 cup old-fashioned
rolled oats
• 1/2 cup shredded
unsweetened coconut
• 1 cup salted almond
butter (you could use
any nut butter)
• 1 cup ground flaxseed
ground
• 2/3 cup chocolate chips
(with stevia)
• 2 teaspoons vanilla
extract

Nothing fills you up quite like high-fiber oats rolled up

with high-fat almond butter! With chocolate chips, it’s
guaranteed to give you the mild “high” you want without
any of that pesky sugar.
PAGE 28

DIRECTIONS:

In a large mixing bowl, combine all ingredients.

Refrigerate for at least 1 hour before forming into 1-2 inch

balls. (If the mixture isn't holding together well enough
you can add a little more nut butter to help it bind). Keep
refrigerated for an easy snack on the go.

Feel free to include other "add-ins" like chopped almonds,

raisins, etc.
PAGE 29

Egg Salad Boat

INGREDIENTS:

• 1 medium cucumber,
about 9 inches long
• 2 hard-boiled eggs,
finely diced
• 2 tsp. minced red onion
• 1/2 tsp. dijon mustard
• 1/2 tsp. tarragon vinegar
• 1 pinch sea salt
• fresh ground black
pepper, a few twists
• 1 Tbls. mayonnaise
• 4 grape tomatoes for
garnish, optional

The perfect midday snack! The rich egg mixture will

satiate your cravings for energy (thanks to the high
fat content), and with the tomatoes and cucumbers
delivering fiber, you have everything you need to keep
your appetite in check.
PAGE 30

DIRECTIONS:

Peel cucumber and cut lengthwise in half.

Using a small spoon, scrape out seeds leaving a well

down the center of each cucumber half.

Pat each half dry with a paper towel. Set aside.

In a small bowl mix together eggs, onions, mustard,

vinegar, salt and pepper, and mayonnaise until well
blended.

Fill one half of the cucumber with the egg salad.

Cut cucumber into 4 even pieces and top with a grape

tomato, of course you can use what garnish you would
like, such as an olive, piece of red pepper, or a spring of
parsely.
PAGE 31

Cottage Cheese
and Avocado Bowl

INGREDIENTS:

• 1/2 C. Cottage Cheese

• 1/2 Avocado, Sliced
• 12 Grape Tomatoes,
Halved
• Salt & Pepper to Taste

The casein protein in cottage cheese pairs beautifully

with the fiber and unsaturated fatty acids in avocadoes to
keep your appetite under check.

DIRECTIONS:

Toss everything into a bowl together and enjoy!

PAGE 32

Savory Chicken
Muffin

INGREDIENTS:

• 1 1/2 cups whole

wheat flour
• 1/2 cup boiled shredded
chicken (any leftover
chicken will do)
• 1/2 cup grated cheese
• 1/2 cup mixture of
chopped capsicum,
onion and sweet corn
• 1 tbsp. chopped parsley
• pinch of salt and pepper
• 1/2 cup melted
coconut oil
• 1 egg lightly beaten
• 1 cup whole milk
PAGE 33

Turn your leftover chicken into a treat fit for a king! The
combination of fatty cheese, protein-rich chicken, and
high-fiber whole wheat flour makes this a truly delightful,
truly healthy snack to enjoy any time of day.

DIRECTIONS:

Preheat the oven to 350F.

Grease the cups of your muffin or cupcake pan.

In a large bowl, sift/sieve the flour, then add all the dry
ingredients (chicken, cheese, capsicum, onion, sweet
corn, parsley salt and pepper etc). Stir them together so
they are evenly distributed in the flour.

In a separate jug, add the three liquid ingredients (milk,

butter and egg). Lightly whisk with a fork to combine.
Now pour the liquid ingredients into the bowl that has
the dry ingredients and stir until just combined. Do NOT
over-mix as this will make the muffins chewy.

Spoon the batter into the muffin cups and bake for 15
minutes or until a skewer stuck in the center comes out
clean.

Remove the pan and allow them to cool slightly.

Enjoy! :)
PAGE 34

Spinach and Feta

Muffin

INGREDIENTS:

• Coconut oil, to grease

• 2 cups self-raising whole
wheat flour
• 1/2 cup spinach,
trimmed, washed, dried,
chopped
• 1/2 cup feta, crumbled
• 1/2 cup chopped
semi-dried tomatoes
• 2 tablespoons finely
grated parmesan or
vegetarian hard cheese
• 1 1/3 cups whole milk
• 3 tbsp butter, melted
• 1 egg
• 1 tablespoon chopped
fresh parsley
PAGE 35

If you want a cheese with lower calorie profile, then

your pick should be feta cheese! Add in a smattering of
spinach and dried tomatoes for fiber, mix in some whole
wheat flour to bring the richness, and you’ve got the ideal
mid-morning snack to keep you away from the potato
chips and donuts.

DIRECTIONS:

Preheat oven to 350F. Brush twelve 80ml (1/3-cup) muffin

pans with coconut oil to lightly grease.

Sift flour into a bowl. Add shredded spinach, feta,

tomatoes, and parmesan, and stir to combine. Use a fork
to whisk together milk, butter, egg, and dill until well
combined. Add milk mixture to flour mixture and use a
metal spoon to stir until just combined (do not overmix).

Divide the mix between the twelve muffins and bake for
20-25 min at 350F until the muffins get a golden color.
PAGE 36

Smoked Salmon
Cucumber Roll Ups

INGREDIENTS:

• 4 ounces light
cream cheese
• 2 cucumbers
• 1/4 pound smoked
salmon
• 1/2 cup shredded carrot
• 2 tablespoons chopped
green onion

Salmon is one of the best sources of Omega-3 fatty acids,

which help to balance out your neurochemicals and
satiate your appetite. With hunger-busting cream cheese,
it’s a snack that will keep you satisfied long after eating.
PAGE 37

DIRECTIONS:

Slice cucumbers lengthwise into thin, long strips using a

vegetable peeler or a mandolin. Lay the slices on a flexible
cutting mat or parchment paper, overlapping slightly, to
create a large square. Gently spread the cream cheese
over the cucumbers. Layer slices of salmon over the top.
Add the carrots and onion in a narrow line down the left
side. Left up the edge of the cutting mat to fold the roll
onto itself; roll tightly. Insert a toothpick into the center
of each cucumber strip, then slice the roll with a paring
knife between each cucumber slice.
PAGE 38

Shrimp Wraps

INGREDIENTS:

• 4 whole veggie tortillas

(8 inch)
• Half a pound of wild-
caught pink shrimps
• 3 tablespoons home-
made avocado oil
mayonnaise
• 1⁄4 cup celery,
diced small
• 1 1⁄2 tablespoons
sweet relish

Shrimp contains a hefty dose of protein, fats, and

minerals that will work together to keep you from feeling
hungry. Rolled up in a veggie tortilla, you’ll find it’s a
satiating snack that will help to replenish your energy
after a busy work morning.
PAGE 39

DIRECTIONS:

Sauté the shrimps in a few spoons of olive oil for a few

minutes. Cut the shrimps into small pieces.

In a small mixing bowl, mix shrimps, mayonnaise, celery,

relish, and seasoning salt.

Warm tortillas and spread mixture on tortilla.

Roll up tortilla into the shape of a tube.

May slice into smaller pieces and serve with a toothpick.

PAGE 40

Rainbow Fritters

INGREDIENTS:

• 1 medium zucchini
(courgette) grated
(1 cup / 130g)
• 1 small carrot grated
(1/2 cup / 60g)
• 1/2 red capsicum
pepper finely diced
(1/2 cup / 60g)
• 1/2 cup (65g) corn
kernels
• 1/4 cup (30g) grated
parmesan
• 1 tbsp chopped parsley
• 2 eggs
• 1/4 cup (40g) chickpea
flour
• Avocado Oil for frying
PAGE 41

Turn all your favorite veggies into a delicious fritter that

will not only deliver a hefty dose of fiber, but satiate your
cravings for fried and salty foods.

DIRECTIONS:

Place the carrots and zucchini on a clean cloth and

squeeze as much water out of them. Place in a mixing
bowl.

Add the peppers, corn, parsley and parmesan and mix

until combined.

Add the egg and stir until mixed. Finally add the flour
and mix until combined.

In a large frying pan, heat oil on medium low heat. Fill

up an ice cream scoop with the mixture and drop into
the pan. Flatten slightly with a fork. Fry for about 3 to 4
minutes on each side.
PAGE 42

Chicken Salad
Lettuce Boats with
Avocado

INGREDIENTS:

• 3 cups leftover rotisserie

chicken
• 1/3 cup home-made
avocado oil mayonnaise
• 1/4 cup Greek yogurt
• 1 stalk celery, diced
• 1 green onion, thinly
sliced
• 2 tablespoons chopped
fresh basil leaves
• 2 tablespoons freshly
squeezed lemon juice
• 2 teaspoons Dijon
mustard
• Kosher salt and freshly
ground black pepper, to
taste
• 12 Romaine lettuce
leaves
• 1 Roma tomato, diced
• 1 avocado, halved,
peeled, seeded and
diced
PAGE 43

The combination of high-fiber lettuce and veggies with

high-protein chicken and high-fat Greek yoghurt makes
this snack almost the size of a meal. You can’t possibly be
hungry after enjoying a treat like this!

DIRECTIONS:

In a large bowl, combine chicken, mayonnaise, Greek

yogurt, celery, green onion, basil, lemon juice and Dijon;
season with salt and pepper, to taste.

To serve, spoon several tablespoons of the chicken

mixture into the center of a lettuce leaf, taco-style,
garnished with tomato and avocado, if desired.
PAGE 44

We hope you enjoyed this recipe book! However,

that's not all! If you want to continue your health
journey, then join today for FREE our video
streaming platform ZONIA, where you can stream
hundreds of videos on how to make healthy
and mouth-watering recipes, learn everything
about food nutrition and how to create healthy
lifestyle habits for your entire family. At ZONIA,
you will discover 500+ original short videos
featuring experts covering every aspect of your
healthy lifestyle, such as yoga and pilates classes,
bodyweight workouts, guided meditation,
motivation and personal growth series and many
more! Join today for FREE by clicking on this
button:

JOIN ZONIA FOR FREE

WWW.ZONIA.COM

  