Smart Hunger-Taming Smoothies!

Creamsicle Smoothie

1 small orange or 2 clementines
1 container of fat free vanilla yogurt (5-6 oz) (I like Stonyfield or Siggi’s)
4 ice cubes

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Directions:
Add all ingredients to a blender and blend well.
Yield: 1 Serving

Siggi’s 5.3 oz vanilla 0% fat yogurt cup is tasty and only has 9 grams of sugar compared to national brands that have 18-33 grams of sugar per serving. Some brands may have low sugar but use artificial sweeteners. Try to avoid these. Siggi’s has a short ingredient list and can be found at most supermarkets.

 

Vegan Delight Smoothie

1/2 cup soy milk
1/4 package of firm tofu  (about 3.3 oz)
1 T almond butter
1-2 tsp ground flax seed or 1 tsp hemp seeds (if you are new to flax, start with one tsp and eventually work up to two)
4 strawberries
1/3 or 1/2 frozen banana (I often cut a fresh banana in half or thirds, then use one fresh piece in my breakfast, or snack, and freeze the other  pieces) 
½ tsp Hershey’s unsweetened cocoa powder
1/4 cup frozen blueberries
1/4 cup frozen unsweetened naturally sweet cherries
3/4 cup baby spinach

Directions:
Add all ingredients to a blender and blend well.
Yield: 1 Serving
This smoothie as listed has 340 calories. I often eat it as a meal...a breakfast or a lunch. If you want to enjoy it as a snack with less calories, then you can cut the portions of many of the ingredients, or omit some of the fruit.

Oatmeal Peanut Butter Delight

I love that the only ingredient in Old-fashioned oats is oats! Oatmeal with peanut butter is one of my favorite things to eat!

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Ingredients: 
¼ cup Old Fashioned Oats
¼ cup Water
1-2 tsp Peanut Butter
Fruit (blueberries, strawberries, ½ banana, etc.)
Optional: ¼ - 1/3 cup of Plain Greek Yogurt

Directions:

  1. Place oats in microwave-safe bowl
  2. Add water
  3. Microwave for 1.5 minutes
  4. Stir
  5. Microwave for an additional 1-1.5 minutes (microwave times may vary)
  6. Mix in 1-2 tsp peanut butter (Teddie is my favorite brand!)
  7. Mix in your favorite fruit
  8. Optional: Add a scoop of yogurt on top if you want to increase the protein content of your breakfast or want to make it more filling. 

Yield: 1 serving
165 Calories per serving using ½ banana and 1 tsp peanut butter

Tips:

  • If you buy the old fashioned oats in the large canister and use ¼ cup at a time as suggested on the left, you will get 60 servings, and it will only cost you pennies per serving.
  • If you double the oats, double the water.
  • Avoid pre-packaged oatmeal which often has many additives. Look for plain oatmeal and add your own toppings.
  • Can be eaten as a breakfast or a snack.

Nutrient of Note: Zucchini

One of my clients made Dr. Oz’s Italian Bowl and absolutely loved it. I took the original recipe, and updated it to include more ingredient and preparation details, and parsley to give it an extra kick. The updated recipe appears below.

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Zucchini noodles have become popular because they taste like pasta, but are much lower in calories and starchy carbohydrates. Spiralizers are kitchen gadgets that can help turn the zucchini into noodles. I looked at the reviews of them, which led me to buy the Paderno Spiralizer and Spiralizer cookbook at William Sonoma. What an awesome device! 

Comparison of Carbs and Calories in 1 Cup of Whole Wheat Spaghetti compared with 1 Cup of Zucchini Noodles

Nutrient of Note: Zucchini

Zucchini may be helpful for your eyes due to its high content of the carotenoids lutein and zeaxanthin. These nutrients protect against macular degeneration. Zucchini is also rich in fiber and copper, a nutrient important for making collagen, a structural protein in the body. Copper is also important for energy production and antioxidant protection. Zucchini is a good source of Vitamin C, magnesium, manganese, and potassium. A whole medium zucchini has approximately 35 calories, which makes it a weight-management superfood! 

Italian Turkey Bowl over Zucchini Noodles

Ingredients

  • 2 T canola oil
  • 1 large onion, chopped
  • 2 cloves garlic, peeled and chopped
  • 1 1b 93% lean ground turkey
  • 1 can unsalted diced tomato (use the liquid, too, don’t drain)
  • ¼ cup flat leaf parsley, chopped
  • 1/8 cup fresh basil leaves, chopped
  • dash salt (optional) and pepper
  • 2 medium zucchini (green and/or yellow), turned into noodles with spiralizer
  • 1 tsp parmesan cheese (reduced fat feta cheese also goes well with this recipe)
  1. Heat up canola oil in frying pan.
  2. Add onion and cook 3-5 minutes until tender, stirring frequently.
  3. Add garlic and cook for 3 additional minutes, stirring frequently.
  4. Add ground turkey. Cook for 3-5 minutes, stirring and breaking it apart frequently.
  5. Add diced tomatoes, parsley, and basil.
  6. Add a dash of salt (optional) and pepper.
  7. Cook for approximately 11 more minutes. Temperature with a food thermometer should be at least 165 degrees before removing mixture from pot.
  8. Remove mixture from pot and place zucchini noodles in the pot. 
  9. Cook noodles for 2-3 minutes. Flip with tongs as you cook it.
  10. Place noodles on plate, with turkey mixture over it, sprinkle on cheese, and enjoy!

Healthy Food Product Update

Seapoint Farms Edamame Products

Soybeans are a great source of fiber as well as numerous minerals. Replacing meat and dairy in the diet with beans such as soybeans can help lower cholesterol. Soy also contains isoflavones which may contribute to healthy bones and decreasing hot flashes in those going through menopause. Whole soy products provide more benefits then their refined counterparts (listed in labels as soy protein and soy protein isolates). When buying soy products, make sure they are non-gmo (not genetically modified). Genetically modified foods are not tested well and may lead to allergies and other health issues. Those taking thyroid medications or at risk for breast cancer should contact their doctors regarding soy consumption.

The following nutritious and delicious whole soy products are non-gmo. I have listed some key features. The microwave and stovetop beans all go well with reduced sodium soy sauce, or low sodium tamari (also made from soy), with a sprinkle of ginger, onion powder and garlic powder.

Soy Nuts

  • Only 100 calories, but much more nutritious than other 100-calorie snack packs
  • Work well in a trail mix, or on their own as a snack
  • Often located in natural area of supermarket
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Soy Beans, microwaveable in pods

  • Awesome time-savors
  • Takes only 3 minutes to cook in the microwave
  • The pods are inedible, but this makes them last longer, since you need to do the work of opening them up
  • To eat them, bring them close to your mouth and pop the beans into your mouth…they are fun to eat!
  • 6 individual bags come in the box

Soybeans, microwaveable, shelled

  • Awesome time-savors
  • Takes only 3 minutes to cook in the microwave
  • Beans have been shelled, so when they are ready, they can easily be tossed over salads or used in rice or pasta dishes
  • Six individual bags come in the box

Soybeans, frozen, cook on stovetop

  • Convenient and cook up fast
  • Bring a pot of water to a boil, add the beans, or pods, bring back to a boil, then cook for 4-5 minutes
  • Add shelled beans to rice and pasta dishes