Super Smoothies

I just finished my seminar on how to make nutritionally packed super smoothies. Smoothies are a delicious and easy way to include more fruits and vegetables in your day. Making smoothies yourself helps to control the calories and added sugars as many of the smoothies you buy at the popular chains can be anywhere from 400-500 calories for a small or medium and as much as 800-1000 calories for a large. Also, now that smoothies are so popular, beware of the frozen bags of fruit that say "smoothie packs." These tend to have added sugar instead of just plain, frozen fruit.

Here are a few recipes for some of the smoothies I made today. I like to use frozen fruit in my smoothies to thicken it instead of ice since I feel it dilutes the flavor a bit. I also like to use unsweetened Almond Breeze almond milk. Here's a link to a previous blog entry where I talk about this product and include another simple smoothie recipe. Feel free to experiment and modify the ingredients to fit your taste and calorie budget. You might also need to add more liquid depending on how many ingredients you add in and if you prefer a thinner or thicker texture.

Chocolate Peanut Butter Cup

1 cup low fat chocolate milk or unsweetened chocolate Almond Breeze almond milk

1/2 - 1 frozen banana (I take my overripe bananas, peel and slice them, place in a ziplock bag and freeze for smoothies)

1 scoop chocolate whey protein powder or protein powder of your choice

1 tablespoon natural peanut butter

Estimated calories: 300-400


Amazing Acai

Notes: This recipe uses frozen acai berries - an Amazonian berry that tastes like a blend of blueberries and chocolate. Acai berries are rich in antioxidants and healthy fats. You can find it next to the frozen berries at a natural market, such as Whole Foods, but feel free to substitute other frozen berries if you have difficulty finding it.

1 cup chocolate or vanilla unsweetened Almond Breeze almond milk

1 packet unsweetened Acai and Acerola frozen berries such as Sambazon or substitute 1/2-1 cup frozen unsweetened cherries

1/2-1 cup frozen wild blueberries, such as Wyman's

1 scoop chocolate protein powder

Optional: 1-2 small cooked beets, handful of fresh spinach and/or green powder such as Amazing Grass Green Superfood powder.


Estimated calories: 250-320

Frittatas: Your New Best Friend

When I'm short on ingredients and can't think of what to make for dinner, I'll often rely on one of my quick and easy "go to" recipes - the frittata. Frittatas are a type of Italian omelet that features fillings such as meats, cheeses, and vegetables. While an omelet is cooked on a stovetop and served folded, a frittata is partially cooked on a stovetop then finished under the broiler and served open-faced.

The great thing about frittatas is that I usually always have eggs, veggies, and some kind of cheese in my refrigerator to make this quick, easy, and healthy dinner. Sprinkling the cheese on top before broiling it allows you to use less but still get that great flavor. Frittatas have endless variations depending on the veggies and cheese you use.

Here's one of my favorite frittata recipes from Health magazine.

Sun-Dried Tomato, Feta Cheese, and Fresh Basil Frittata

Prep time: 7 minutes

Cook time: 8 minutes

Serves 6

Ingredients

1 tablespoon olive oil
1 cup minced onions
4 large eggs
2 egg whites
1/4 teaspoon black pepper
3-4 ounces sun-dried tomatoes, packed without oil (about 1/2 cup)
1/4 cup feta or goat cheese
1/4 cup basil - stacked, rolled and sliced into ribbons

Step 1: Sauté vegetables.

Preheat the oven to broil. Use a well-seasoned, 10-inch iron skillet or a nonstick skillet with a heatproof handle. Heat 1 tablespoon olive oil in the skillet over medium-high heat, and add 1 cup minced onion. Cook until the onion is translucent, about 3 minutes.

Step 2: Add the egg mixture to pan.

Whisk together 4 large eggs and 2 egg whites, and season with 1/4 teaspoon pepper. Pour the egg mixture over the onions, patting down any lumps with a wooden spoon. Scatter 3-4 ounces (about 1/2 cup) sun-dried tomatoes, packed without oil evenly over the pan surface.

Step 3: Add cheese and put in broiler.

Distribute 1/4 cup (2 ounces) feta or goat cheese over the top of the frittata, then place the skillet under the broiler for 2 minutes, until the frittata rises slightly and becomes light and settled. Remove from broiler and top with 1/4 cup basil chiffonade. (Stack basil, then roll the stack, and slice it into feathery, 1/4-inch pieces.)

Step 4: Plate and serve.

To remove the frittata from the iron skillet, place a large plate over the top of the pan, invert the frittata onto the plate, and cut it into wedges. With a nonstick skillet, slide the frittata onto a serving plate, then cut into wedges.


CALORIES 146
FAT 8g (sat 3g, mono 3g, poly 1g)
PROTEIN 9g
CARBOHYDRATE 11g
FIBER 2g
CHOLESTEROL 145mg
IRON 2mg
SODIUM 398mg
CALCIUM 55mg

The Six O'Clock Scramble

Are you constantly stressing about what to make for dinner when 6 o'clock rolls around?

Trying to figure out what to eat when everyone is tired and hungry is extremely challenging. At these times it often seems easier to get fast food or pick up the phone and order something. Therefore one of the keys to avoiding the 6 o'clock scramble is taking the time to plan out your meals for the week and having the ingredients already on hand to put your plan into action. As I always tell my clients, while it does require some work, a little planning goes a long way.

I have found a great meal planning website to help you with this. The Six O'clock Scramble is an online dinner planning service. By subscribing you get a weekly menu plan with five family-tested recipes that take 30 minutes or less to prepare. You also get a grocery store list for the recipes so you can shop just once per week. Subscriptions are available for either 3, 6, or 12 months. All the recipes have nutritional information and designations such as whether it is gluten-free, kosher, or vegetarian.

If you're not interested in subscribing to a service, there are many great free recipe sites to put together your own weekly plan such as Cooking Light, Allrecipes, Eating Well, and The Vegetarian Times.

Need more one-on-one assistance to help with meal planning? Contact me for an appointment today.

Healthy 5 Minute Meal

Many people use the excuse that they don't have time to eat healthy. Yet healthy eating doesn't have to be complicated. Here's a recipe that literally takes about 5 minutes to prepare and is really delicious.

Asian Salmon Salad

1 (7.5 oz) can pink salmon, ideally look for one without bones
1/2 teaspoon grated fresh ginger or a sprinkle of powdered ginger
1 teaspoon fresh lime juice
1 tablespoon finely chopped scallions, green parts only
1/8 teaspoon sea salt
1 teaspoon sesame oil

Drain the salmon in a fine-mesh strainer and remove any bones. Place the salmon into a small bowl and use a fork to break it up. Add the ginger, lime juice, scallions, salt, and sesame oil. Mix well and taste. You many want to add a pinch of salt or squeeze of lime. (Source: One Bite At A Time by Rebecca Katz)

Serve the salad over bagged salad greens with some added veggies such as sliced cucumber and carrot. If desired, round out your meal with a small whole grain roll or slice of sprouted bread and a piece of fruit.

The salad makes about 1 cup, which can be divided into 2-4 servings.

Here is the nutrition info (just for the salmon salad) if dividing it into 4 servings.

Calories: 87; Total Fat: 5 grams; Carbohydrates: 0 grams; Protein: 10 grams; Sodium: 302 mg

Need help with more healthy 5 minute meal ideas? Contact me for an appointment today.

Easy Meatless Meal

Adding in a meatless meal a few times a week can be good for your waistline, wallet, and the environment. Substituting plant-based proteins (such as beans, lentils, and soy-based products such as tofu and tempeh) for your usual meat is less expensive and offers a heart healthy source of high fiber protein. Meatless is also good for the environment as farming livestock generates greenhouse gases.

Here is an easy recipe from The Vegetarian Time's Low-Fat & Fast cookbook. Going meatless has never been so easy or delicious.

Spicy Southwestern Black Bean Soup

Make this soup a complete meal by either adding frozen chopped spinach to the soup or serving it over fresh wilted spinach and cooked brown rice.

Ingredients

1.5 teaspoons olive oil
1 large onion, coarsely chopped
One 4-ounce can chopped green Chile peppers
2 cloves garlic, minced
Two 15.5 ounce cans black beans with liquid
2 teaspoons chili powder, or to taste
1 teaspoon ground cumin
1 teaspoon fresh lemon juice, or to taste
One 28-ounce can diced tomatoes or fire-roasted diced tomatoes, undrained
1 cup water as need to thin soup
1/4 cup chopped fresh cilantro
Optional: sliced avocado for garnish

1. In a large soup pot or Dutch oven, heat oil.
2. Add onion and cook, stirring, over medium-high heat until onion is transparent, about 3 minutes.
3. Add chiles and garlic; cook, stirring, 2 minutes more.
4. Add all remaining ingredients except cilantro; stir and simmer about 10 minutes.
5. Stir in cilantro just before serving. Garnish with sliced avocado if desired.

Makes 6 servings

Nutrition Per Serving:

Calories 199; Protein 11g; Fat 1g; Carbohydrates 37g; Cholesterol 0; Sodium 336mg; Fiber 8g

A Guilt-Free Treat

Here in the DC metro area we are being blasted by snow. So besides going out and shoveling every few hours, it's definitely a day to stay warm and toasty inside. I love to bake on these cold, wintry days; however, with the prospect of being stuck inside for most of the weekend, staring at a plate of homemade goodies is like playing a game of temptation island - trying to keep your portions modest while resisting the urge to do a face plant on the cookie tray. Instead of engaging in feats of willpower, here's a recipe for a sweet treat minus the guilt. I found this recipe for baked apples from Self magazine. I love baked apples because you get the apple pie taste without the added calories. Stay warm and enjoy!

Cinnamon Baked Apples

1 small baking apple (Braeburn, Empire, Honeycrisp, Jonathan or Rome)

2 tsp dried fruit (raisins, chopped apricots, cranberries,etc.)

1 tsp chopped walnuts

1 tsp brown sugar

1/8 tsp cinnamon

1/2 tsp unsalted butter or canola oil

Directions: Preheat oven to 350 degrees. Wash and dry an apple. Using an apple corer or small paring knife, remove half of the apple core. (Don't cut a hole all the way through the apple, or the contents you stuff it with will fall out.) Place 2 tsp dried fruit, 1 tsp chopped walnuts, 1 tsp brown sugar, and a sprinkle of cinnamon into the hole in the apple. Place 1/2 tsp unsalted butter or canola oil on top of the stuffing and bake at 350 degrees for 20 to 30 minutes, until apple is tender.

Serve warm, topped with 1/4 cup nonfat Greek yogurt or light vanilla ice cream.

Per serving (1 apple): 183 calories, 3 g protein, 33g carbohydrate, fiber 3g, fat 6g (2g saturated), calcium 69mg (6.9% DV), 29mg sodium, 23mg cholesterol.

Quick and Easy Greens to Make You Lean

I have a confession to make. While I absolutely love my veggies - espcially green ones - even I occassionally "hit the wall" and think: "Ugh, not another stalk of broccoli." That's when I know it's time to step up my game and mix things up.

Here's a great recipe from Whole Foods using swiss chard. Swiss chard tastes similar to spinach but is a relative of the beets. You can find it in red, white, and rainbow colors (I kid you not). Chard is also a nutritional powerhouse with 1 cooked cup providing 4 grams of fiber and more than 100mg of calcium. It's also packed with potassium, vitamins A and C, and the carotenoids lutein and zeaxanthin that support eye health and protect against macular degeneration. Here's the recipe:

Swiss Chard with Tomatoes, Feta, and Pine Nuts









Serves 4

Ingredients

1 tablespoon extra virgin olive oil
1 small yellow onion, sliced
2 cloves garlic, finely chopped
1 bunch Swiss chard, stems and leaves chopped separately, divided
Sea salt and ground black pepper
2 tablespoons low-sodium chicken broth, vegetable broth or water
1 cup halved cherry tomatoes or 1 tomato, cored and chopped
2 ounces feta cheese, crumbled
2 tablespoons pine nuts, toasted

Method

Heat oil in a large, deep skillet over medium heat. Add onion, garlic and chard stems and cook, stirring occasionally, until softened, about 5 minutes. Cover and cook 5 minutes more. Uncover, add chard leaves, salt, pepper and broth and cook, covered, until chard leaves are bright green and tender, about 5 minutes more. Remove from heat and gently stir in tomatoes. Scatter cheese and pine nuts over the top and serve.

Nutrition

Per serving (about 6oz/177g-wt.): 130 calories (70 from fat), 8g total fat, 3g saturated fat, 15mg cholesterol, 700mg sodium, 10g total carbohydrate (4g dietary fiber, 3g sugar), 5g protein

I'm Out of My Gourd for Pumpkin!

With Thanksgiving on the way, I have "pumpkin on the brain" syndrome. Since cans of pumpkin are now on sale in the grocery store, I couldn't help but stock up. Now I'm adding pumpkin to everything - smoothies, pancakes, and soups. I really like pumpkin because it packs a great nutritional punch of being high in potassium, Vitamin A, and beta-carotene while being low incredibly low in calories. One cup of canned, unsweetened pumpkin has only about 83 calories and over 500 milligrams of potassium. What's so great about potassium? While we all think about needing potassium to prevent muscle cramps, a number of studies link a high potassium diet with a decrease in blood pressure. Pumpkin is also a food superstar when it comes to eye health with it's high level of vision protecting nutrients of lutein and zeaxanthin along with Vitamin A.

Here are some quick and easy recipes to use canned pumpkin. Just make sure you buy the plain, canned pumpkin rather than the canned pumpkin pie mix with added sugar.

Pumpkin Pie Smoothie

3/4-1 cup low fat vanilla soy milk or low fat milk

1/2 cup canned pumpkin

1 tsp pumpkin pie spice

Drizzle of honey or non-calorie sweetener of your choice

6-8 ice cubes

Optional ingredients: 1 scoop vanilla protein powder and/or 1 tablespoon almond butter

For additional drama, top with a spray of light whipped cream.

Nutritional Info: Calories will from about 150 for the original recipe up to around 350 if adding in all the optional ingredients

Pumpkin Soup

Makes 6 servings

This would be a great soup to serve on Thanksgiving prior to the meal. Instead of having lots of appetizers, you could offer your guests a nice mug of soup to sip on while they socialize and wait for the big meal. Soup helps to take the edge off the hunger without filling up on too many calories.

Ingredients

2 teaspoons (tsp) Olive oil

1/2 cup chopped onion

2 celery stalks, chopped

2 garlic cloves, minced

1 tsp peeled, minced fresh ginger or bottled ginger

2 tsp sugar

1/4 tsp nutmeg

Pinch of cinnamon

Salt and pepper to taste

1 can (14.5 oz) pumpkin

1 potato, peeled and cut into 1-inch cubes

4 cups veggie or chic broth (preferably reduced sodium)

1/4 cup nonfat sour cream

2 green onions, chopped

Instructions

1. In a large stockpot, heat oil over medium-high heat. Add onion, celery, garlic, ginger, and sugar and cook until tender.

2. Add nutmeg and cinnamon. Season with salt and pepper to taste; stir to coat. Add pumpkin, potato, and broth. Bring to a boil.

3. Reduce heat to medium-low, partially cover and simmer 20 minutes, until the potato is tender. When done, you can either leave the soup chunky or puree in a blender or with a hand blender. Top soup with a drizzle of sour cream and green onions.

Nutritional Info per serving: 89 calories, 2g fat, 3g protein, 2g fiber

Spiced Pumpkin Mousse

Serves 10

Don't be afraid of the tofu in this dish. Tofu is a great way to add protein and creaminess to a dish without all the saturated fat and cholesterol. Just remember to get the silken style of tofu for this recipe.

Ingredients

Two 15-oz cans 100% pure pumpkin puree (not pumpkin pie filling)

One 1-lb pkg silken tofu, drained well

1/2 cup pure maple syrup

1 1/2 tsp ground cinnamon

3/4 tsp ground ginger

1/4 tsp ground nutmeg

1/4 tsp ground cloves

1/4 tsp sea salt

1/2 cup nonfat plain or vanilla Greek-style yogurt or light whipped cream

1 oz dark chocolate, cut into thin shards (about 1/4 cup)

Instructions

1. In the bowl of a food processor, combine pumpkin and tofu. Process until combined, about 30 seconds. Add maple syrup, cinnamon, ginger, nutmeg, cloves, and salt. Process until combined, about 30 seconds more.

2. Transfer mousse to a resealable container, cover and refrigerate for at least 4 hours.

3. Drain any water that has accumulated from the mousse. Give it a quick stir and scoop 1/2 cup mousse into each of 10 small glasses or ramekins. (You may have some mousse leftover.) Keep refrigerated until ready to serve.

4. Top with a dollop of yogurt or whipped cream and 1 tsp of chocolate just before serving.

Nutrition Info for 1/2 cup mousse, 2 tsp yogurt, 1 tsp chocolate: Calories 130, Fat 3.5g, Carbs 22g, Fiber 4g, Protein 4g

Have a "Souper" Weekend!

Now that the weather is turning colder, there is nothing like a nice bowl of hearty, hot soup to keep you warm and toasty. The weekends are a perfect time to plan ahead and make a double size portion so you have one to enjoy and one to freeze and have later. Soups are also an easy way to add more veggies in your diet. So turn on the big game and fire up the stove as you try out these recipes.

Quick Fall Minestrone Soup

Source: Cooking Light, October 2003

Yield: 8 servings (serving size: 1 1/2 cups soup and 1 tablespoon cheese)

Ingredients
1 tablespoon vegetable oil
1 cup chopped onion
2 garlic cloves, minced
6 cups vegetable broth
2 1/2 cups (3/4-inch) cubed peeled butternut squash
2 1/2 cups (3/4-inch) cubed peeled baking potato
1 cup (1-inch) cut green beans (about 1/4 pound)
1/2 cup diced carrot
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
4 cups chopped kale
1/2 cup uncooked orzo (rice-shaped pasta)
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup (2 ounces) grated fresh Parmesan cheese

Preparation

Heat the oil in a large Dutch oven or pot over medium-high heat. Add onion and garlic; sauté 2 1/2 minutes or until tender. Add broth and the next 7 ingredients (broth through salt); bring to a boil. Reduce heat, and simmer 3 minutes. Add kale, orzo, and beans; cook 5 minutes or until orzo is done and vegetables are tender. Sprinkle with cheese.

Nutritional Information
Calories: 212 (21% from fat)
Fat: 5g (sat 1.6g,mono 1g,poly 1.2g)
Protein: 9.6g
Carbohydrate: 36g
Fiber: 3.9g
Cholesterol: 5mg
Iron: 1.9mg
Sodium: 961mg
Calcium: 164mg

Broccoli Cheese Chowder

Source: Eating Well, Winter 2004

6 servings, 1 cup each
Active Time: 45 minutes
Total Time: 1 hour 5 minutes

Ingredients

1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 14-ounce cans vegetable broth, or reduced-sodium chicken broth
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated
1 cup shredded reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt

Preparation

1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
2. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
3. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.

Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.

Nutrition

Per serving: 205 calories; 9 g fat (4 g sat, 3 g mono); 21 mg cholesterol; 23 g carbohydrates; 9 g protein; 4 g fiber; 508 mg sodium; 436 mg potassium.