FitSugar

Snack Attack: Almond Berry Banana Yogurt Smoothie

FitSugar — Wed, 08 Jul 2009 08:00:44 -0700

Strawberries and blueberries are in season now, so stock up and use them to make this delicious yogurt smoothie. The fruit adds natural sweetness, and the Greek yogurt makes it rich and creamy. I like to add almonds to my smoothies because not only do they add fiber and protein, but they give the smoothie an interesting slightly crunchy texture.

A 16-ounce glass contains about 300 calories so it makes a tasty treat to enjoy for breakfast or a pre- or post-workout snack. To learn how to make this simple recipe and see the rest of the nutritional information, keep reading

Post Run Treat: Chocolate-Espresso Smoothie

FitSugar — Sun, 17 Feb 2008 03:00:00 -0800

I like a smoothie. There is no denying it. I just found a recipe from Runner's World that would surely get your blood pumping. Created by a pastry chef who logs 15 miles a week, this smoothie is fortified with espresso and would be the perfect post run treat. If you run in the morning this could even replace your morning cup of joe.

To see the delicious and super easy recipe just read more.

Chocolate Espresso Smoothie
adapted from Runner's World

What you need:
6 ounces chocolate yogurt (opt for low fat if you can find it)
2 ripe, frozen large bananas*
2 shots espresso, chilled
2 cups ice (about 14 ice cubes)
1 dozen chocolate-covered espresso beans

What you do:
Place all of the ingredients in a blender and puree until smooth. Serves two.

*Any ripe banana will do. I like to cut up and freeze my over ripe bananas for smoothies. Frozen foods are not as sweet so the riper that banana the sweeter the smoothie.

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Try it and let me know if it makes you zippy!

You Asked: Banana Smoothie

FitSugar — Thu, 14 Jun 2007 03:30:00 -0700

Smoothies are such a great treat. Especially in the heat of summer. A Sugar user recently asked for a good smoothie recipe that doesn't contain berries since she is allergic.

I just found this recipe from Healthy Chef Alex. She is Mogan Spurlock's girlfriend - you might know him as the Super Size me guy and she is the "vegan girlfriend."

This recipe is tasty - everyone in my family loved it. It is definitely a healthy redo of the Peanut Butter Moo'd from Jamba Juice. Before you mock my bruised bananas, let me just say the more ripe the bananas the sweeter the smoothie. Once it is frozen fruit just doesn't taste as sweet, so put those overripe bananas to use.

Want to see the recipe? Then read more

Banana Smoothie
Adapted from Healthy Chef Alex Blog

2 frozen ripe bananas* (Peel them. Chop them. Freeze them. This way they are ready to go whenever you need them.)
2 cups non-fat milk**
2 tablespoons almond butter
1 tablespoon agave syrup
1 teaspoon unsweetened cocoa powder

Combine all ingredients in a blender and mix until blended, about 2 minutes!

Notes:
*I microwave the frozen banana piece for about 20 seconds so they are easier to pureé.

**The original recipe was vegan and used chocolate soy milk (which I just never happen to have around the house), so I substituted non-fat milk and used unsweetened cocoa powder.

(Serves 2 normal people, or 1 very happy, hungry person)

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Snack Attack: Banana Ice Smoothie

FitSugar — Wed, 29 Nov 2006 09:00:00 -0800

Here's a great snack that requires a little bit of planning ahead, but after you've done the prep, it's a cinch to make.

To make this Banana Ice Smoothie:

Peel several very ripe bananas
Break them into 1-inch pieces
Freeze the pieces in a sealed plastic bag
Just before serving, put a few pieces in the blender with a small amount of water, juice or milk
Serve immediately

You can add berries for a different flavor or top with fruit or nuts. YUM.

Why we love it:
Bananas are high in potassium. And this is a fun way to use up ripe bananas, without making yet another loaf of banana bread. Plus, how often do you get to use that blender you got from your wedding?

Healthy Eating Tip: Add Greens to Smoothies

FitSugar — Fri, 17 Jul 2009 04:30:00 -0700

When I recently posted my Almond Berry Banana Yogurt Smoothie recipe, FitSugar reader andrennabird had a brilliant idea - add greens to your smoothies. It's a great way to get more nutritious leafy greens into your diet, without even tasting them. The sweet fruit and creamy yogurt hide the earthy flavor, and since you blend the greens up, there's no chewing involved.

I like adding spinach, but you can also try kale, arugula, or sprouts. Just add a few cups of greens to your favorite smoothie recipe, and sip away. Experiment with combinations to see which taste the best, and if you've come up with any delicious concoctions, please share them below.

Host a Name Game Healthy Potluck

FitSugar — Fri, 10 Apr 2009 12:00:00 -0700

Eating healthy has become my full-time job, and I'm not going to lie to you - I'm lacking in the creativity department. I mean, how many times a week can I make pasta primavera, tacos, and grilled chicken? If you're desperate for some healthy new meal ideas, why not tap into your friend's brains?

Invite your buddies over for a Name Game Healthy Potluck dinner. Everyone has to bring a healthy food or dish that begins with the first letter of their names. So Susi could bring grilled summer squash and salmon, Brian would bring tomato and basil bruschetta, and Jenny would bring juice smoothies for dessert. Make sure they know each dish needs to be made from scratch with real ingredients. It should be low fat, low in cholesterol, low in sodium, or low in sugar. Have people make copies of their healthy recipes, and not only will you leave with a tummy full of nutritious food, but you'll also have a stack of new ideas to add to you repertoire.

Reality Check: Gwyneth Paltrow's Detox Diet

FitSugar — Tue, 06 Jan 2009 03:30:00 -0800

There are many ways to usher in the New Year. After a couple weeks of nonstop holiday celebration replete with rich foods and plenty of drink, many folks decide that the best way to begin anew is with a detox cleanse. I firmly believe there really is no need to detox, but if you insist on doing a cleanse, you can detox without starving yourself. This issue is a place where Gwyneth Paltrow and I have agreed to disagree.

Although her daily diet is incredibly healthy, Gwyneth believes in the New Year detox. After collapsing last January at the end of a five-day live-food fast, she is at it again following a week long cleansing regimen. This time, though, she is following the advice of detox specialist Dr. Alejandro Junger. Gwyneth is also sharing the details, recipes and all, on her website goop.com.

The lovely, leggy blonde and mother of two writes:

It is that time of year, folks. I need to lose a few pounds of holiday excess. Anyone else? I like to do fasts and detoxes a couple of times during the year, the most hardcore one being the Master Cleanse I did last spring. It was not what you would characterize as pretty. Or easy. It did work, however. As I do not wish to subsist on lemon water in the middle of winter, I asked my doctor, a detox diet specialist, for the guidelines he uses to achieve a good detox that is not as hallucinogenic (in a bad way) as the Master Cleanse. He actually thinks that the Master Cleanse can be dangerous because the liver is not supported by the nutrients it needs.

To see what she is eating and why, just read more.

While her explanation sounds sensible, just reading over the menu left me feeling hungry and deprived. The majority of the meals are liquids - smoothies, soups, or juice with hardly any grains (read: carbs to fuel your brain) in the meals. The simplest way to explain is to list the foods she will be avoiding for seven days:

No dairy
No grains with gluten
No meat or shellfish
No processed food including all soy products
No fatty nuts
No produce from the nightshade family - potatoes, tomatoes, peppers, and eggplant
No condiments
No sugar
No alcohol, caffeine or soda

While jumping back into my healthy habits might be a bit jarring this first full week of the year, I am simply going to return to my old health habits of eating well balanced meals and exercising regularly to cleanse myself of my holiday debauchery.

Gwyneth concludes the detox edition of her newsletter like this: "I will be suffering along with you to kickstart my year a bit lighter." I, for one, do not wish to "suffer" with Gwyneth. I want to enjoy every minute of 2009 and eating just soup is not my idea of health or fun.

Source

Weekend Reading: Thrive Diet

FitSugar — Sun, 17 Feb 2008 04:00:00 -0800

When I flirted with being a vegetarian in college, my parents told me tales of a collegiate basketball player from their co-ed days. The athlete decided to eat a plant-based diet and subsequently was injured all the time. My parents seemed to think that meat was a form of injury prevention. They would be amazed by the whole food, plant based, vegan, almost raw diet that professional Iron Man athlete Brendan Brazier ~~cooked~~ dreamed up and promotes in his book The Thrive Diet ($16.32).

The first third of the book lays out a very convincing argument for a plant based diet. It decreases stress, decreases over all body acidity (which is cause for inflammation), and provides more nutrients per calorie. His food philosophy is to eat plenty of small meals a day, drink nutritious smoothies daily (some recipes contain kale), eat raw greens daily, and to partake of an afternoon snack. Brazier also believes we should all be eating a raw energy bar daily concocted out of ingredients like dried dates, quinoa, and ground flax seeds. All that sounds healthy, but for me to follow this diet I would have to completely change how I eat and approach food. Brazier definitely sees food as fuel to power his extreme workout schedule. Food for me is also about taste, texture and pleasure. Not to mention food provides a social forum for family and friends.

To see how to start the diet, just read more

Brazier is clear that you need to take on the Thrive Diet one step at a time. It is not about perfection but about progress. Since change can create stress, you need to ease into the Thrive Diet by adding nutrient dense foods and weaning yourself off of coffee and refined carbs.

If you are vegan, especially if you are into endurance sports (he has recipes for raw vegan sports gels!), and looking for some super healthy recipes, this is the book for you. It contains a lot of recipes for meals, snacks and sports drinks. If you are looking to thrive, buy the book at Amazon. I bet Brazier would prefer that you walk or bike to your local bookstore to pick up your copy.

Source

11 Foods You Should Add to Your Grocery List

FitSugar — Mon, 07 Jul 2008 03:30:00 -0700

Tired of eating the same old foods? Put a little excitement back into your diet with these 11 foods that nutritionist Jonny Bowden says are some of the healthiest foods on earth. You should have no problem finding these at the grocery store.

Beets: These are a rich source of folate, and the natural pink pigment may help fight cancer. Instead of boiling these bulbous veggies, sprinkle raw grated beets on your salad.
Cabbage: This veggie is full of sulforaphane, a chemical thought to boost cancer-fighting enzymes. Shred it and top it on your salads or sandwiches.
Swiss chard: This leafy green veggie is great for protecting your eyes from aging. Add chopped swiss chard to stir frys, pasta dishes, or sauté on its own.
Cinnamon: This spice may help to control blood sugar and cholesterol. So add a sprinkle on your cereal, yogurt, or coffee.
Pomegranate juice: This beverage is loaded with antioxidants and studies show it can lower blood pressure. Drink on its own or use this juice to make mixed drinks (hey, I know you had the same idea).

The list continues so read more

Dried plums: This dried fruit contains antioxidants and fiber. If you're looking for them at the grocery store, they may be unappealingly called prunes instead. Chop them up and add the bits to your oatmeal, baked goods, or just snack on them raw.
Pumpkin seeds: These little crunchy gems are loaded with the mineral magnesium, which is associated with a lower risk for early death. Look for trail mix and cereals that contain these seeds.
Sardines: These are an easy source of omega-3s that are virtually mercury-free and chock full of calcium. Need more reasons? They are also great sources of iron, magnesium, phosphorus, potassium, zinc, copper, and manganese, as well as B vitamins. Look for sardines stored in olive oil or sardine oil. Enjoy them on their own, in a sandwich, or on your salad.
Turmeric: This tasty spice may have anti-inflammatory and anti-cancer properties so go ahead and add it to your favorite recipes for home fries, stir frys, casseroles, and rice dishes.
Frozen blueberries: Of course fresh is best, but frozen blueberries are available all year long. They may help improve your memory, so pour them in the blender and make smoothies, top them on your cereal or salads, and add them to baked goods.
Canned pumpkin: This veggie is low in calories, high in fiber, and loaded with vitamin A, which is great for your immune system. You can warm it up and add a touch of cinnamon and nutmeg to it, and it's a great alternative to the oh-so common side of mashed potatoes.

Source

Low Fat Banana Bread with Chocolate, Cherries and Walnuts

FitSugar — Tue, 05 Jun 2007 03:30:00 -0700

I had two very large, very rotten bananas sitting on my kitchen counter. When life gives you rotten bananas you make banana bread (or smoothies, but I was in a baking mood).

I wanted to try to make a low fat version and I found this non-fat version, but since I added chocolate and it also contains nuts the entire package has some fat in it. Since the recipe is vegan it contains no butter and no eggs, it is definitely low in cholesterol.

The bread is tasty, but a little dense and a little dry. I want to toast it and smear it with butter, but that defeats the purpose doesn't it. It is great for breakfast or a snack, but I wouldn't take this banana bread to a party or give it as a gift. To occasions like those I prefer to bring something a bit more decadent.

To check out the recipe, just read more

Low Fat Banana Bread with Dried Cherries, Chocolate, and Walnuts
adapted from Fat Free Vegan

3 over-ripe bananas
2 tbsp. lemon juice
4 ounces unsweetened apple sauce
1/2 cup dark brown sugar
2 cups whole wheat flour
3/4 tsp. baking powder
3/4 tsp. baking soda
1/2 tsp. salt
1/2 cup tart dried cherries
1/2 cup chopped walnuts
1/2 cup bittersweet chocolate chips

Preheat the oven to 325 F. Spray loaf pan with cooking spray.
In a large bowl, mash the bananas and add the lemon juice, apple sauce, and sugar. Stir well to combine.
In a separate bowl, combine the remaining ingredients. Add the dry ingredients to the banana mixture, and stir just until the mixture is well-combined.
Spread the mixture evenly in the pan and bake until a toothpick or knife inserted in the center comes out clean, about 40 - 50 minutes. Allow to cool before serving.

Note from Fat Free Vegan: Fat-free quickbreads like this really benefit from being allowed to cool completely, which is why they often taste better the next day. The crust, which is chewier than breads with oil, will gather moisture and softness over time. Ignore the tempting aroma; pleasure delayed will be pleasure multiplied.

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