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Apple Crisp Smoothie

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    With a powerful mix of whole grain, protein, and satiating fat, this smoothie incarnation works as a breakfast on the fly. Quinoa flakes are made by rolling whole quinoa grains until flattened and are now available at most natural food stores. However, you can also use organic rolled oats.

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    Stealth health

    It seems paradoxical considering their higher calorie count, but a review of studies published in the American Journal of Clinical Nutrition found that regular consumption of nuts such as pecans is associated with lower weight gain. One explanation? The high fibre and protein content of nuts may keep you full and prevent you from overeating.

    1/2 cup (125 mL) apple cider
    1/2 cup (125 mL) ricotta cheese
    1/4 cup (60 mL) quinoa flakes
    2 Tbsp (30 mL) pecans
    1/2 tsp (2 mL) vanilla extract 
    1/4 tsp (1 mL) cinnamon
    1/8 tsp (0.5 mL) nutmeg
    1 small frozen banana, chopped

    Place all ingredients in blender container in the order listed and blend until smooth.

    Serves 1.

    Each serving contains: 518 calories; 19 g protein; 22 g total fat (7 g sat. fat, 0 g trans fat); 64 g total carbohydrates (31 g sugars, 5 g fibre); 187 mg sodium

    source: "Whip It Good", alive #388, February 2015

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    Apple Crisp Smoothie

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    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.