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.
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.
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
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
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