Tag Archives: dairy

Simple Smoothie

28 Mar

Staying active, particularly in stressful times, is important. Whether hopping on a bike for a ride, putting athletic shoes on to take a power walk, or picking up weights for a resistance workout, maintaining an active lifestyle is crucial to good health.

After a workout, there is nothing like muscle recovery in the form of a smoothie. It’s icy, refreshing, and packed with nutrition. I make mine from scratch, so I control the ingredients. There is no unwanted sugar, and I can customize the smoothie to my mood-or to what I have on hand. This is what my smoothie consisted of today.

Simple ingredients for a protein smoothie

I pulled out frozen raspberries, plain greek yogurt, chia seeds, cottage cheese, peanut butter powder and milk. The stick blender easily brings it all together. These ingredients are easily customizable for dietary preferences, food intolerances, and allergies. And if you think you can’t have fruit with a low carb lifestyle, keep reading my friend.

Some fruit is okay to include, in moderation, with a low carb lifestyle. And since variety is crucial to a healthy diet don’t ditch fruit entirely, even on a keto diet. Just make informed choices. Did you know that raspberries can be keto friendly? They are a low carb fruit-about 5 net carbs per 100 grams. Since these little berries are packed with vitamins and antioxidants, go ahead and inlcude them (in small amounts) in your meal/snack rotation.

So here is how I built my smoothie from the ground up. I put frozen raspberries into my mixing cup. The chia seeds and peanut butter powder went over the berries. The dry ingredients on the bottom with the fruit makes it easier to mix into the smoothie.

I put the dry ingredients over the berries so they would mix in easily.

Next I added a splash of milk, chia seeds, and peanut butter powder.

Just a splash of milk.

I kept layering the ingredients, so in went the keto friendly protein packed greek yogurt and cottage cheese. Oooh, this was shaping up to be yummy!

Protein packed keto friendly yogurt and cottage cheese went in next.

That’s it. No added sugar or sweetener needed here. The berries will hit that flavor point in this drink. To finish off this delectable treat, I simply put the stick blender in the cup and turned it on. The mixture became velvety. Since the berries were frozen, this frosty treat is already nice and cold! But still, you can add some ice to really chill it down.

Whip this with the stick blender till creamy.

Pour this cold refreshing treat into a glass, add an eco friendly straw, and enjoy your post workout protein recovery drink!

 

Enjoy a Keto friendly high protein treat any time of day!

 

Other add ins for my smoothies inlcude almond or soy milk, unsweetened cocoa (great antioxidants!), an egg white (pasteurized for safety), kale, mint, basil, and crushed ice. Take walks, ride a bike, and stay active. And afterwards, enjoy a delicious treat like a fresh protein and vitamin rich smoothie! What kind of smoothie are you making today? Drop me an email or comment and let me know!

By the way, I use my stick blender a lot. Yes I have a blender as well (hello…margaritas!!) but use my stick blender for homemade sauces, soups, and smoothies. If you can fit this kitchen gadget into your budget, I highly recommend adding it to your kitchen tools.

 

Surviving Morning (C)rush

25 Feb

Any busy parent has been stuck in what I call “The Morning Crush”.  We get caught up in finding this, grabbing that, scheduling this, signing that.  Find a coat.  Pack up lunch.  Locate the car keys.  Take the dog out.  Yup, mornings are busy.  But they are survivable.  It does take some planning and organization though.  But any parent with kids, a job, multiple schedules, taxi duty, and household management duties can do it.  In fact, planning and organization makes mornings a bit of a breeze sometimes.  As with anything, practice is key here.  You get better with experience.

Making one change at a time is a good way to make positive changes work for the long-term.  Let’s begin with a good hot nutritious breakfast.  Made fast.  Loaded with vitamins, minerals, and goodness.  And super easy.  Just pull it out of the fridge, heat it up, and enjoy.  Impossible you say?  Nope, not at all.  With a little advance planning and prep, weekday morning breakfast will be a snap.

My secret weapon here is oatmeal.  Made ahead of time, my oatmeal will keep in the fridge, and can even be frozen.  It is quick to reheat on a busy morning, and a healthy way to begin any day.  And for those of you with a sweet tooth, you can add in fresh or dried fruit to sweeten this without sugar.  The possibilities are endless with the add ins to make my oatmeal into your oatmeal.  Just toss in what you have around, within reach, and bammo!  You have a powerhouse start to your day in minutes.

I make oatmeal with quinoa.  Why add quinoa to oatmeal?  Well, first of all, it is a good way to add another whole grain to your diet.  Second, quinoa is a complete protein.  Third, this pumped up oatmeal is stick to your ribs and will really hold off hunger and temptation for the entire morning.  Quinoa is also a good source of iron and fiber.  I like to make a big batch of quinoa and keep extra in the fridge.  In addition to adding it to oatmeal, I also add it to, for example, roasted veggies for an easy side dish for supper.  But back to oatmeal.  Let me share my pumped up oatmeal recipe for you to try.

Do Ahead:  Make a large batch of quinoa.  Cool and keep cooked quinoa in the fridge.

Amy’s Pumped Up Oatmeal

  • 2 cups skim milk (may substitute with almond or soy milk if desired)
  • 2 cups water
  • 2 cups oatmeal
  • 1 t. cinnamon
  • 1 cup cooked quinoa
  • dried fruit like raisins, and/or 1 banana to add, sliced, at serving time (avoid if watching sugar intake. Dried fruits are high in sugar.)
  • nuts or seeds, like sunflower or almonds, to add at serving time

Combine water and milk in a saucepan over medium high heat.  When boiling, add oatmeal and cinnamon, stir, and turn heat down so the oatmeal simmers uncovered.  Cook for 5 minutes.  Stir in quinoa.  Continue cooking until desired doneness, about another 5 minutes, stirring as needed.  Remove from heat.  Portion in 6 ounce serving size and refrigerate or freeze.  Easy tip:  Freeze in muffin tin.  Pop out to heat and serve.

When ready to prepare, remove number of portions needed from fridge or freezer and place in separate bowls.  Add 1 T. water and microwave for 2-3 minutes.  Stir and add fruit, nuts, and/or seeds.  Enjoy a super fast, easy, and nutritious breakfast.  This is a terrific recipe to customize for preferences.  I have had this breakfast, and it has lasted through morning crush, a tough workout, and a busy morning at work.

There you go.  One step toward making morning crush more manageable.  And a way to start your day off with a solid healthy breakfast!  Go ahead.  Get going.  There is nothing stopping you.  Bon appetite!

Simple!

24 Jan

Baking is an exact science.  A chemical reaction needs to occur for the recipe to work.  Cooking is the opposite.  It’s a little of this and a pinch of that.  Cooking and recipes can change with your mood, what you have available, or who will be eating it.  That’s what I love.

I am touchy feely, as so is my food.  I love to take a recipe and then adjust it to make it “mine”.  I try to make a recipe exactly according to how it is written the first time and then add notes.  My cookbooks are filled with notes of how recipes turned out, what changes to make, and if it should be made again.  ( I would like to think that these books will be cherished many years after I am gone and that it is what my kids will fight over..).  I write these notes next to the actual recipe.  I also have a 3 ring binder in case I print a recipe off of the internet.  I can 3 hole punch it and add it in…if it is deemed worthy!

Recipes can be simple, with very few ingredients.  Its a new year, so jump right in and start cooking…or should I say assembling!   A recipe can be something like a fresh parfait recipe:

  • Vanilla yogurt, 6 ounces
  • fresh or frozen strawberries, 1/4 cup
  • fresh or frozen blueberries, 1/4 cup

Layer 3 ounces of yogurt in a mug.  Add strawberries and top with 3 ounces of yogurt.  Place blueberries on top, and enjoy a healthy berry parfait.

Cooking takes experience, and it can be a little scary to begin.  I sometimes get frustrated if I make a dish that does not turn out and my ingredients and efforts are wasted.  But wasted is the wrong word to use.  When you learn something, it is not time wasted!  Just have a backup plan in the freezer to pull out just in case!  When starting, try a recipe that does not have expensive or complicated ingredients.  Then jump in and go for it!  Have fun!  And don’t forget to add your own personal touch!