Yes, more smoothies because I LOVE them!
Avocado Pear
1/2 ripe avocado
1/4 c silken tofu, drained
1/2 c pear juice
1 T honey
1/4 t vanilla
1 c ice
Nutritional Jazz: 332 cal; 16 g fat; 5 g protein; 46 g carb; 14 mg sodium; 33 g sugar; 81 mg calcium
Peach Raspberry
1 c fresh or frozen sliced peaches
1 banana, sliced
1 c fresh raspberries
1/4 c unsweetened almond milk
1 c ice
Nutritional Jazz: 239 cal; 2 f fat; 14 g fiber; 4 g protein; 47 mg sodium; 32 g sugar; 96 mg calcium
Blueberry Green Tea Smoothie
1/2 c frozen blueberries
1/2 c frozen strawberries
1/2 c chilled unsweetened green tea
3/4 c plain low-fat yogurt
2 T flaxseed
Nutritional Jazz: 241 cal; 5 g fat; 10 g fiber; 14 f protein; 131 mg sodium; 23 g sugar; 354 mg calcium
Friday, April 19, 2013
2-in-one post Oatmeal/ Hot rice cereal
Oatmeal w/ Blueberries, nuts & bananas
serves 1
Ingredients:
1/2 c rolled oats
pinch cinnamon
pinch salt
1/2 c blueberries
1/2 small banana, sliced
1 T chopped, toasted walnuts
1 T maple syrup
2 T fat free [or almond milk]
Directions:
1. In pan, cook oats, cinnamon, and salt in 1 c of water til tender, about 5 mins. Stir in berries and transfer to a bowl.
2. top w/ banana, nuts, syrup & milk
Nutritional Jazz: serving size: 1 1/2 c; 337 cals; 8 g fat; 7 g fiber; 162 mg sodium; 25 g sugar; 2 mg iron; 92 mg calcium
Hot Rice Cereal with nuts & raisins
serves 1
Ingredients:
3/4 c cooked long grain brown rice
1/2 c low fat milk [or rice/ almond milk]
1 1/2 t maple syrup
1 T chopped roasted almonds
1 T golden raisins
Ground nutmeg or cinnamon for taste
Directions:
1. In medium pan bring rice, milk and syrup to a boil. Cook, stirring occasionally until thickened slightly, about 3 mins.
2. Top w/ almonds and raisins. Sprinkle on spice for taste.
Nutritional Jazz: 301 cal; 5 g fat; 4 g fiber; 9 g protein; 63 mg sodium; 18 g sugar; 198 mg calcium
serves 1
Ingredients:
1/2 c rolled oats
pinch cinnamon
pinch salt
1/2 c blueberries
1/2 small banana, sliced
1 T chopped, toasted walnuts
1 T maple syrup
2 T fat free [or almond milk]
Directions:
1. In pan, cook oats, cinnamon, and salt in 1 c of water til tender, about 5 mins. Stir in berries and transfer to a bowl.
2. top w/ banana, nuts, syrup & milk
Nutritional Jazz: serving size: 1 1/2 c; 337 cals; 8 g fat; 7 g fiber; 162 mg sodium; 25 g sugar; 2 mg iron; 92 mg calcium
Hot Rice Cereal with nuts & raisins
serves 1
Ingredients:
3/4 c cooked long grain brown rice
1/2 c low fat milk [or rice/ almond milk]
1 1/2 t maple syrup
1 T chopped roasted almonds
1 T golden raisins
Ground nutmeg or cinnamon for taste
Directions:
1. In medium pan bring rice, milk and syrup to a boil. Cook, stirring occasionally until thickened slightly, about 3 mins.
2. Top w/ almonds and raisins. Sprinkle on spice for taste.
Nutritional Jazz: 301 cal; 5 g fat; 4 g fiber; 9 g protein; 63 mg sodium; 18 g sugar; 198 mg calcium
Saturday, April 13, 2013
Auntie Etta's Spaghetti Sauce
From Sam's sweet aunt. We LOVE this sauce!
Cook:
When cooked add...
Cook:
1 lb. hamburger
1 lb. jimmy dean hot sausage
When cooked add...
2-3 T crushed Italian seasoning (the spice not the dressing)
1 large onion chopped fine
7-8 cloves of garlic smashed and chopped
1 large green pepper chopped fine
1/2 lb. sliced fresh mushrooms
Add it all to the meat to cook a bit
Add:
Add:
4 (15 oz.) cans stewed tomatoes
4 (15 oz.) cans tomato sauce
2 small cans tomato paste
a little crushed red pepper flakes
a little lowry's seasoning salt
May need a little salt and pepper
Stir & let cook all day. The longer it cooks the better it is!
Wednesday, April 10, 2013
Tropical Buckwheat Salad
serves 4
Ingredients:
1 c buckwheat groats
1/2 t salt (plus a pinch for cooking buckwheat)
2 T cider vinegar
2 T olive oil
1/2 t ground pepper
1 large red bell pepper, diced
1 mango, peeled & diced
2/3 c diced red onion
1/4 c chopped parsley
4 c mixed salad greens
Directions:
1. In large skillet, toast buckwheat over med-high heat, shaking til lightly browned & fragrant (3 mins)
2. Cook buckwheat in boiliing slightly salted water til just tender (5-7 mins)
3. In large bowl mix vinegar, oil, salt & ground pepper. Add buckwheat, bell pepper, mango, onion, & parsley; toss. Serve on greens.
Nutritional Jazz: serving size 1 1/2 c; 297 cals, 8.3 g fat, 7 g protein, 52 f carbs, 16 g sugar, 7 g fiber, 2 mg iron, 438 mg sodium, 25 mg calcium
Ingredients:
1 c buckwheat groats
1/2 t salt (plus a pinch for cooking buckwheat)
2 T cider vinegar
2 T olive oil
1/2 t ground pepper
1 large red bell pepper, diced
1 mango, peeled & diced
2/3 c diced red onion
1/4 c chopped parsley
4 c mixed salad greens
Directions:
1. In large skillet, toast buckwheat over med-high heat, shaking til lightly browned & fragrant (3 mins)
2. Cook buckwheat in boiliing slightly salted water til just tender (5-7 mins)
3. In large bowl mix vinegar, oil, salt & ground pepper. Add buckwheat, bell pepper, mango, onion, & parsley; toss. Serve on greens.
Nutritional Jazz: serving size 1 1/2 c; 297 cals, 8.3 g fat, 7 g protein, 52 f carbs, 16 g sugar, 7 g fiber, 2 mg iron, 438 mg sodium, 25 mg calcium
Whole Foods Tips
Tips from Reboot Project on FB...
How to switch from a standard diet to a whole foods lifestyle in 10 steps:
1. Eliminate all artificial ingredients and processed foods. Some minimal processed foods like yogurt, cheese, cold pressed 100% juice, etc. have their original nutrients and are ok to have.
2. Eliminate highly processed oils that have no nutritional value and are high on Omega 6s and free radicals (Canola being on the top of the list). Use coconut oil for high temperatures, olive oil for medium heat, nut oils only for dishes that require no heat.
3. Eliminate highly processed salt that has no nutritional value. Use sea salt or Himalayan salt.
4. Only consume meats and eggs from 100% pastured, free range farms. Remember that you also get the nutrients from their diet. Animals that feed from greens have higher levels of omega 3s and other nutrients.
5. Eliminate grains, especially those containing gluten. Not only do they contain toxins that prevent proper nutrient absorption, they also tend to become the center of your meals and they have the lowest amount of nutrients. Maximize your nutrition by concentrating on those foods that really nourish your body.
6. Consume 1 serving of fruit a day (leaving the ones with the highest amounts of sugar to be eaten sparingly, like pineapple), 2-3 of vegetables, 6 of dark leaf greens (which have the highest content of micronutrients from all foods, they also need to be in rotation - don't eat kale 3 times a day for 4 months for example). Dark leaf greens can also be found in a powder form like wheatgrass and spirulina.
7. Use only raw honey (this one has enzymes and many other nutrients), coconut crystals or natural juice as a sweetener.
8. Don't be afraid of fats, the GOOD fats: nuts (in a limited amount), avocado, coconut (unlimited amounts), grass-fed butter, pastured free range eggs, pastured free range meats. When you go low carb, you will need to burn fats for energy (ketosis), which don't elevate the sugar and insulin in your body like wheat.
9. Drink raw milk from pastured cows or switch to almond/coconut milk. Buy cheese/yogurt from pastured sources if possible.
10. Don't be too hard on yourself. If you cheat once in a while, it doesn't mean you have failed. In a month, you have over 90 meals. If you cheat 10 times, you still have 80 successful meals :) Remember that there is detox process when you cut out processed foods and sugar so don't give up and give it a couple of weeks!
How to switch from a standard diet to a whole foods lifestyle in 10 steps:
1. Eliminate all artificial ingredients and processed foods. Some minimal processed foods like yogurt, cheese, cold pressed 100% juice, etc. have their original nutrients and are ok to have.
2. Eliminate highly processed oils that have no nutritional value and are high on Omega 6s and free radicals (Canola being on the top of the list). Use coconut oil for high temperatures, olive oil for medium heat, nut oils only for dishes that require no heat.
3. Eliminate highly processed salt that has no nutritional value. Use sea salt or Himalayan salt.
4. Only consume meats and eggs from 100% pastured, free range farms. Remember that you also get the nutrients from their diet. Animals that feed from greens have higher levels of omega 3s and other nutrients.
5. Eliminate grains, especially those containing gluten. Not only do they contain toxins that prevent proper nutrient absorption, they also tend to become the center of your meals and they have the lowest amount of nutrients. Maximize your nutrition by concentrating on those foods that really nourish your body.
6. Consume 1 serving of fruit a day (leaving the ones with the highest amounts of sugar to be eaten sparingly, like pineapple), 2-3 of vegetables, 6 of dark leaf greens (which have the highest content of micronutrients from all foods, they also need to be in rotation - don't eat kale 3 times a day for 4 months for example). Dark leaf greens can also be found in a powder form like wheatgrass and spirulina.
7. Use only raw honey (this one has enzymes and many other nutrients), coconut crystals or natural juice as a sweetener.
8. Don't be afraid of fats, the GOOD fats: nuts (in a limited amount), avocado, coconut (unlimited amounts), grass-fed butter, pastured free range eggs, pastured free range meats. When you go low carb, you will need to burn fats for energy (ketosis), which don't elevate the sugar and insulin in your body like wheat.
9. Drink raw milk from pastured cows or switch to almond/coconut milk. Buy cheese/yogurt from pastured sources if possible.
10. Don't be too hard on yourself. If you cheat once in a while, it doesn't mean you have failed. In a month, you have over 90 meals. If you cheat 10 times, you still have 80 successful meals :) Remember that there is detox process when you cut out processed foods and sugar so don't give up and give it a couple of weeks!
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