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Technically speaking, I'm a dietitian, but I see myself as a listener, a motivator, coach and teacher of nutrition. I prefer to end a busy day with a glass of red wine while chopping vegetables. Lover of almost anything pickled and fresh baked scones just not at the same time. I'm happiest when I'm cooking for people I love. Why am I so into food? Because I KNOW how much eating well can change your life. What you eat every day is going to impact your body and your mind. It's a confusing world out there - full of diet and food advice that always leaves you feeling like it's that one next diet that's going to be the weight loss answer. Stop waiting for that magic diet, and begin to take one step at a time in the right direction. I'm here to help you on your life-long journey, there's no better time to start!

Thursday, December 30, 2010

Eating Made Easy - Smoothie Mania!

Amelia Winslow of "Eating Made Easy - Food Solutions for Your Busy Life" has great recipes for healthy smoothies. I wanted to share them with you. Even if its cold outside you can re-fuel after a good workout or share one for an evening snack.

I love these smoothie recipes because they offer a nice balance of protein and carbohydrates without a big sugar bomb.  Smoothies are also a great way to eat on the go, get in your daily fruit, or have a healthy dessert!

Amelia's smoothies are  kind of like eating ice cream, only with fewer calories and more nutrients.  Below are some of her favorite smoothie recipes, but first, a few smoothie-making tips from Amelia:
  • Good places to find cheap frozen fruit: Trader Joe’s, Whole Foods, Costco.  Or freeze your own.
  • Use milk or milk substitutes as the liquid instead of juice, to keep your smoothies high in calcium and lower in sugar.
  • Use plain yogurt instead of flavored, to limit sugar.
  • Put the liquid & yogurt in the blender first, fresh fruit in second, and the frozen fruits in last, so your blender blends more easily.
  • If you’re blender struggles, use the “pulse” button, or stop it and shake the carafe around a little to loosen things up.  (Don’t stick a spoon in there, you’ll end up with injury or a big mess).
  • Think of a smoothie as a meal or part of a meal, not just a drink.  Smoothies are only nutritious if they’re not adding excess calories to your diet.
For all of the following smoothie recipes, simply blend the listed ingredients (put soft stuff in first) until you reach desired consistency.  These amounts are approximate.  No need to measure, just experiment to see what you like.

Peach Mango Smoothie
1/2 cup plain nonfat yogurt
1/2 cup unsweetened almond milk
1/2 cup frozen peach slices (about 1/2 a large peach)
1/2 cup frozen mango cubes
splash of Amaretto (unless this is is for a kid)
a few toasted sliced almonds on top for garnish & crunch

Strawberry Banana Smoothie (shown above)
1/2 cup nonfat Greek yogurt
1/2 cup vanilla soy milk
1/2 frozen banana
5-7 frozen strawberries
crushed or cubed ice to taste

Pina Colada Smoothie
1/3 cup Light coconut milk
1/2 cup plain nonfat yogurt
1 cup frozen pineapple chunks
1/2 frozen banana
1 Tbsp shredded coconut (found in baking aisle)
squeeze of lime juice
cubed or crushed ice to taste

Vegan Berry Smoothie
1/2 cup silken tofu
1/2 cup vanilla soy milk
1 cup frozen mixed berries
1 Tbsp honey
crushed or cubed ice to taste

Ultimate Chocolate Smoothie
1/2 cup low-fat milk
2 Tbsp unsweetened cocoa powder
6 oz container nonfat vanilla yogurt
1/2 banana
lots of ice

Banana Oat Smoothie
Find it here on Martha Stewart’s Everyday Food website.
(I use this recipe, only with a frozen banana and some ice).

Raspberry Lime Smoothie
1/2 cup plain nonfat yogurt
1/2 cup limeade or lemonade
big squeeze fresh lime juice
1 cup frozen raspberries
cubed or crushed ice to taste

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