Health Food

Slimtastic Smoothies: 20 nutritious and delicious smoothie recipes

1. Banana: Blend 2 bananas with 1/2 cup fat-free Greek yogurt, 1/2 cup skim milk, 2 teaspoons honey, 1/8 teaspoon cinnamon, and 1 cup ice.
2. Strawberry Shortcake: blend cups strawberries, 1 cup crumbled pound cake, 1-1/2 cups skim milk, 1-1/2 cups ice, and splenda or stevia no calorie sweetener to taste.
3. Raspberry Orange:Blend 1 cup orange juice, 1 cup raspberries, 1/2 cup plain yogurt, 1 cup of ice and splenda or stevia no calorie sweetener to taste.
4. Honeydew-Almond: Blend 2 cups chopped honeydew melon, 1 cup almond milk, 1 cup ice, and honey to taste.
5. Strawberry-Kiwi: Blend 1 cup strawberries, 2 peeled kiwis, 2 tablespoons sugar and 2 cups ice.
6. Cherry-Vanilla: Blend 1 1/2 cups frozen pitted cherries, 1 1/4 cups milk, 3 tablespoons sugar, 1/2 teaspoon vanilla extract, 1/4 teaspoon almond extract, a pinch of salt and 1 cup ice.
7. Grape: Blend 2 cups seedless red grapes with 1 cup concord grape juice and 1 1/2 cups ice.
8. Blueberry-Banana: Blend 1 banana, 1 cup blueberries, 1/2 cup unsweetened coconut milk, 1 tablespoon each honey and lime juice, 1/4 teaspoon almond extract and 1 cup ice.
9. Creamsicle: Blend 3/4 cup frozen orange or orange-tangerine concentrate with 1/2 cup cold water and 1 cup each vanilla ice cream and ice.
10. Spiced Pumpkin: Blend 1/2 cup each pumpkin puree and silken tofu, 3 1/2 tablespoons brown sugar, 1 cup milk, 1/2 teaspoon pumpkin pie spice, a pinch of salt and 1 cup ice.
11. Black Raspberry–Vanilla: Blend 1 pint blackberries, 1/2 cup raspberries, 1 cup vanilla yogurt and 1 tablespoon honey.
12. Banana PB&J: Blend 1 frozen banana with 1 cup soy milk, 1/4 cup each creamy peanut butter and wheat germ, and 2 tablespoons seedless strawberry or raspberry jelly.
13. Vietnamese Coffee: Blend 1/2 cup chilled espresso or strong coffee, 1/4 cup sweetened condensed milk and 1 1/2 cups ice. Top with chocolate shavings and/or chocolate syrup.
14. Pineapple-Mango: Blend 1 cup each chopped pineapple and mango, 1 cup coconut water, a dash of ground allspice and 1 cup ice. Sprinkle with toasted coconut.
15. Chocolate-Banana: Blend 1 banana, 1 cup chocolate ice cream, 1/2 cup milk, a pinch of salt and 1/2 cup ice.
16. Peanut Butter–Apple: Blend 1 chopped peeled apple, 3 tablespoons creamy peanut butter, 2 tablespoons flax seeds, 1 1/2 cups each soy milk and ice, and honey to taste.
17. Veggie: Blend 1 1/4 cups tomato juice, 1/4 cup carrot juice, 1/2 peeled cucumber, 1/2 celery stalk, 1/4 cup each parsley and spinach, and 1/2 cup ice.
18. Lemon–Poppy Seed: Blend 2 teaspoons poppy seeds, the zest and juice of 1/2 lemon, 1 cup plain yogurt, 1/3 cup sugar and 1/2 cup each milk and ice.
19. Strawberry-Maple: Blend 2 cups strawberries, 1 1/2 cups milk, 1/4 cup each maple syrup and wheat germ, a dash of ground cinnamon and 1 1/2 cups ice.
20. Apple-Spinach: Blend 2 cups spinach, 1 chopped peeled apple, 1/2 cup silken tofu, 1/4 cup each soy milk and orange juice, 1 tablespoon each wheat germ, honey and lemon juice, and 1 cup ice.

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Banana-Chocolate Chip Muffin

Ingredients

• 3/4 cup maple syrup
• 1/4 cup honey
• 2 ripe bananas, mashed
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 cup canola oil
• 14 cup apple butter
• 1 tso vanilla extract
• 1 cup skim milk or soymilk to make it vegan
• 1 cup all-purpose flour
• 1 cup whole wheat pastry flour
• 2 tsp baking soda
• 1/2 teaspoon salt
• 1 cup dark chocolate chip

Directions

1. Pre-heat oven to 350°F. Line a muffin pan with paper liners or spray with non-stick cooking spray. Set aside.

2. In a medium saucepan, combine maple syrup, honey, banana, cinnamon, nutmeg, canola oil, apple butter, vanilla and soymilk. Heat over low heat for 2 to 3 minutes; whisk to combine. Set mixture aside to cool for 5 to 10 minutes.

3. In a large bowl, sift together flours, baking soda and salt. Add banana mixture to dry ingredients and mix until just combined. Make sure batter has cooled, then stir in half of the chocolate chips. Scoop batter into muffin tins, sprinkle additional chocolate chips on top of each muffin.

4. Bake for 20 to 25 minutes or until a toothpick poked into the center comes out clean.

Nutrition Information (16 large muffins, serving size 1 muffin): 219 calories, 7g fat, 3g protein, 2.5g fiber

Tip: make smaller muffins for portion control at smallest, recipe makes 48 mini-muffins.

Apple walnut Pancakes

Ingredients

• 1 cup flour
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 2-1/2 teaspoons baking powder
• 1 cup skim milk
• 1 egg, beaten
• 2 teasooons cooking oil
• 1/4 cup walnuts, chopped
• 1/2 cup apple, finely chopped
• 2 tbsp butter

Directions

1. In a bowl, mix together the dry ingredients.
2. Add the egg, oil and milk to the dry ingredients and mix well.
3. Add chopped walnuts and apples and mix well.
4. Heat a griddle and melt a small amount of butter on the surface.
5. When the pan is heated, pour 1/4 cup of the batter onto the griddle.
6. Cook the pancake until small bubbles appear on the surface.
7. Flip the pancake and continue cooking until done.
8. Repeat steps 4 through 7 until you’ve used up the batter.

Nutrition Information (makes one Serving): 143 calories, 7g fat, 300mg sodium, 1g fiber, 4g protein

Healthy Breakfast Bars

Ingredients

• 4 cups old-fashioned oats
• 1 tablespoon baking powder
• 1 teaspoon salt
• 1 tablespoon ground cinnamon
• 1/2 cup raisins
• 1/2 cup semi-sweet chocolate chips
• 3/4 cup finely chopped walnuts, toasted
• 2 eggs, beaten
• 1 (7.5 oz) can pumpkin
• 1 cup milk
• 1-1/2 cups brown sugar, sifted
• 1 tablespoon vanilla
• 1/4 cup apple juice

Directions

1. grease a 9”x13” pan. Preheat oven to 325 degrees. combine apple juice, vanilla, and raisins in a microwave safe bowl, heat in microwave for 1-1/2 minutes. Soak till plump (about 30 minutes). Don’t drain.
2. Combine oats, baking powder, salt, cinnamon, chocolate chips, and walnuts in a large bowl, stir well.
3. Combine beaten eggs, canned pumpkin, milk, brown sugar, and vanilla; whisk thoroughly for a lump-free mixture.
4. Combine both mixtures with undrained raisins and stir well.
5. Pour into greased pan and bake for 30 minutes. Cool completely and cut pan into 25 squares

Tip: Individually rap each bar in plastic wrap and store in freezer for lunches and stuff like that. Also try replacing raisins with any dried fruit.

Nutrition Information(each bar, recipe makes 25): 170 calories, 5g fat, 18mg cholesterol, 154mg sodium, 28g total carbs, 2g fiber, 17g sugars, 4g protein.

Poached Eggs with Roasted tomatoes

Per Serving (makes 2): calories 225; Total Fat 12.5g; Sodium 213mg; Fiber 3g; Sugars 5g; Protein 7.6g

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Peaches & Cream Frozen Yogurt

Ingredients:
5 medium peaches, peeled and diced
1/2 cup vanilla sugar
1 1/2 cups reduced-fat (2 percent) Greek yogurt
1/2 cup low-fat plain yogurt

In a small saucepan, combine diced peaches and sugar. Bring to a simmer over medium heat and cook for 15 minutes until thickened – set aside to cool completely. In a large bowl, whisk yogurts and transfer to an ice cream maker. Mix according to the manufacturer’s suggestions, until thick and frosty (about 10-12 minutes). Add peach mixture to the machine and continue to churn for an additional 5-10 minutes, until thick. Enjoy immediately, or for more a scoopable yogurt, transfer to a freezer-safe container and allow to harden in the freezer for one hour. Store in the freezer for up to one week.

Calories: 146
Total Fat: 1.5 grams
Saturated Fat: 1 gram
Total Carbohydrate: 28 grams
Protein: 6 grams
Sodium: 34 milligrams
Cholesterol: 5 milligrams
Fiber: 1 gram

Cranberry Pancakes

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per serving (2 pancakes): calories 189; Total Fat 4g; Sodium 336mg; Fiber 3g; protein 6g