For the Healthy-Minded Alchemist: Recipes that Chill...and hopefully thrill, in less than thirty minutes! An FYI for Veggies: Watch that sodium intake! Look at your labels and be conscious of the sodium in cheese, nuts, veggie-protein products, nut-butters, and more. Remember, we want to save the animals...and, stay healthy!
Looking for something new to get your tasebuds out of the winter doldrums, and into the swing of spring--check it out!
NOTE: Any recipe requiring skim milk can be substituted with soy milk. Check your brand for protein and carbohydrate information.
NO-BREAD Peanut Butter and Jelly
Too good to be true? Maybe. But truth be told, we still want that salty-sweetness enjoyed in our youth. Here's how to get it, and skip the not-so-friendly-to-your-summer-hips carbs:
Take 1 large Golden Delicious apple, cut into edible wedges (about 5-7 depending on the size of the apple)). Using 2 tablespoons of Smart Omega-3's (crunchy or smooth) peanut butter (pre-measured on plate), use a spreader to smear on some peanut butter on an apple wedge. When the mix of flavors hits your mouth, you'll remember those good old days with your Donnie and Marie Osmond lunch box, sitting in your knee socks, pony-tails swinging in the breeze...ah, glorious! Plus, very healthy low-carb (natural carbs in the apple) snack (or meal if you add an ounce of low-fat cheese and a glass of milk, throw in 2 palm-fuls of sunflower seeds, and you're golden!). You know what they say, an apple a day....
Hint: Pre-measure your peanut butter to avoid eating too much of a good thing. This snack provides you with about 7-9 grams of protein and less than 200 calories. Great pre-work out! If you take the meal option, adding cheese, milk and sunflower seeds, you'll be getting about 29-32 grams of protein; not too shabby for a vegetarian delight! Veggies should shoot for about 20-25 grams (or more) of protein for each of your three-square meals.
FROZEN FRUIT SMOOTHIES
I've discovered the frozen fruit in the freezer aisle of the grocery store. Frozen fresh, this fruit packs the same flavorful punch as the fresh stuff on hand in spring and summer, but unlike fresh, hasn't lost any nutrients to natural degredation--which happens even in your fridge! There are a multitude of combinations. Here are a few of my favs:
FROZEN PURPLE COWLET
1 cup of frozen blueberries, 1/2 cup of frozen raspberries, 1/2 cup of frozen blackberries, 1 cup of skim milk--combine in a blender until smooth. Because the fruit is frozen, it lends a thick texture to the smoothie, so no ice needed. And, the best part, super-delish and PACKEd with anti-oxidants and other vitamins and minerals that are sure to keep you healthy until winter (begrudgingly) leaves.
FROZEN PINK GODDESS
1 cup frozen raspberries, 1/2 cup frozen peaches, 1 cup of skim milk--combined in a blender until smooth. The delicate flavor of the peach balances the tartness of raspberries, and the milk is the perfect backdrop to this flavorful, and healthful, concoction! Enjoy! Really healthy, too....
Grandma's Smashed Potatoes (full of carbs, so go lightly--pair with lots of lean protein!)
Peel one 5-pound bag of Yukon Gold potatoes; quarter and boil until soft (about 25-35 minutes--check with fork frequently). When the potatoes are completely soft (your fork will slide in easily in the middle part of a larger chunk), drain and put in large mixing bowl. Add 1 stick of unsalted butter, fresh ground black (or white) pepper to taste, pinch of salt, pinch of poultry seasoning, and 1/4 of skim milk (vegan can substitute vegetable stock for milk and non-dairy spread for butter). Smash by hand with a fork. Serve immediately.
Green Goddess: (great for fall taste buds!) (1/2 meal or snack)
Take one cubed Ginger Gold apple and place in blender, leaving skin on. Using a 3/4 of milk and five cubes, blend well in blender. If you want, add a drizzle of carame or honey (no more than a teaspoon) and a few drops of organic green food coloring. Pulse to incorporate, and enjoy!
White Goddess (1/2 Meal &/or Snack)
Take one medium to large banana--break into 3-4 smaller pieces and add to blender pitcher. Add five ice cubes, 1 tablespoon f honey, and a cup of skim milk. Blend for 5-7 minutes, until perfectly smooth with consistent color. Pour into 12 ounce glass. You'll have some extra--but not much, so if you're blending for two, double the ingredients.
Approximately 200 calories with 10 grams of protein; loaded with fiber, calcium and potassium!
Pink Lady (1/2 Meal &/or Snack)
Take 2 handfuls of rinsed raspberries and place in blender pitcher. Add five ice cubes. Cut up a peach of any variety, or nectarine, and also place in blender. Add 1-2 packets of sugar-substitute (to taste). Add 3/4 skim milk. Blend on high for 7 minutes until fully incorporated. Taste first, if acceptable, pour. Otherwise, add another 5 teaspoons of milk and a teaspoon of honey.
Approximately 200 calories with 10 grams of protein; Loaded with fiber, calcium and cancer-fighting anti-oxidants!
Purple Calf (1/2 Meal &/or Snack)
Rinse well 1-2 handfuls of fresh or frozen blueberries. Put into blender pitcher. Add five ice cubes and one cup of milk. Add 3-4 tablespoons of orange juice (to taste). Blend well for 5-7 minutes. Enjoy!
Approximately 200 calories with 10 grams of protein; loaded with fiber, folates, calcium, and anti-oxidants!
Faux-chicken Wrap (Full Meal)
Use 6-8 veggie-protein chicken strips (in freezer section), sauteed lightly for two minutes in two tablespoons of olive oil. Lay in two strips of veggie-protein bacon in last 45 seconds and cook evenly on both sides. Take off heat. In non-stick sprayed-grill pan, grill on med-high a low carb whole wheat wrap, turning after first side has slightly brown grill marks. Repeat on next side. Place on plate. Place handful of washed baby spinach in middle of wrap. Pile on chicken strips and bacon. Add 1/4 shredded sharp cheddar. Then, use hot sauce or chili paste to punch up the flavor. Add some ground black pepper. Roll your wrap, and enjoy!
Aproximately 275 calories with 35 grams of protein; loaded with fiber, folates, calcium and anti-oxidants! Less than (approx.) 10 carbs!
Anti-oxidant Salad (1/2 Meal &/or Snack)
Wash one pint each of blueberries and blackberries. Set aside. Cut up one half of a ripe cantelope into edible cubes. Combine in bowl. The blueberries will stay fresher longer when mixed with the cantelope. The salad serves anywhere from 2-4 people and will be good, if kept refridgerated, for 10-12 days.
Approximately 250 calories per serving (3/4 cup); great source of fiber and anti-oxidants!
Kashi & Nuts (1/2 Meal &/or Snack)
Take 3/4 cup of Kashi high protein cereal and combine with spiced, whole almonds (28 nuts), sunflower seeds (2 palmfuls). You can also add 6-8 roasted, unsalted cashews, pecans or walnuts. If you don't mind extra carbs/sugar, add 1/2 a palmful of your favorite dried fruit like mango or blueberries.
Approximately 200 calories per serving (3/4 cup w/o dried fruit) with over 20 grams of protein; loaded with youth-keeping copper, fiber, magnesium, and a host of other vitamins and minerals! Very few carbs!
Parmesan Crackers (Snack or add to soup-meal)
Preheat oven to 375 degrees. Take freshly grated Parmesano-Reggiano cheese (1 cup) and mix with freshly-ground black pepper (or white pepper, if you prefer not to see your spices--add at least three good twists but no more than five). Do not add salt. Mix thoroughly. You may also add a pinch of red chili powder OR red pepper flakes if you like heat. Place heaping tablespoons of mixture (keeping 1 inch apart as you fill cookie sheet) on foil-lined cookie sheet sprayed with non-stick cooking spray. Flatten piles before placing in oven for not more than ten minutes. Let cool and enjoy!
There are NO CARBS in these crackers, approximaetly 60 calories in three 2-inch crackers. Some calcium and protein.