Believe me when I tell you that you can’t even taste the oatmeal in the smoothie. Before you say “It has oatmeal in it, I am never trying this,” think about the worst that can happen? If you don’t like it, you can make your younger sibling drink it! I did this to my older brother: he thought he was drinking just a simple banana strawberry smoothie that I normally make — he had no idea there was oatmeal in it. He liked it!
Here is what you need for the breakfast smoothie:
1 Tbsp Quaker Oats 100% Natural Whole Grain Oatmeal
¼ cup 2% milk
Ice (approximately ½ cup)
1 small banana
4 fresh medium strawberries
1 Tbsp almonds, sliced
1 Tbsp honey
Put the oatmeal in the milk and heat in the microwave for 45 seconds. Pour it in the blender and add the remaining ingredients.
- Most of the fat is monounsaturated fat – the healthy fat
- Use skim milk to reduce the fat even more
- Increase the almonds to add more protein
- Frozen fruit works just as great and you might not need to add ice
- Increase the oatmeal to increase fiber intake
These are one of my favorite homemade cookies. The recipe is from my friend’s blog (http://canihavesomemoremum.wordpress.com)
1/2 cup (1 stick) unsalted butter, room temperature + 1/2 cup unsweetened applesauce (applesauce is used to reduce the amount of fat)
1 cup (packed) golden brown sugar
1/2 cup sugar
1 teaspoon vanilla extract
2 large eggs
2 cups old-fashioned oats
1 1/2 cups all purpose flour
1 teaspoon baking soda
1 teaspoon salt
1 1/4 cups semisweet chocolate chips
Preheat oven to 375 F. In a large bowl, whip together the butter, apple sauce, sugars, and vanilla extract. Blend in the eggs. Fold in the oats, flour, salt and baking soda until properly mixed. Stir in the chocolate chips.
Line a baking sheet with parchment paper. I used a #40 disher to scoop my batter. Place the dough 2 inches apart and bake for 7 minutes. Rotate pan and bake for 7 more min, 14 min total. Cool the cookies on a cooling rack and repeat with the remaining batter.
1 cookie = 99 calories, 16 g carb, 4 g fat, 2 g protein
I have always wondered how many calories and how much protein I was getting when I had one of my favorite foods: my mom’s homemade daal. Daal is a very common dish in Pakistani and Indian culture and is made from orange lentils. Below is the recipe and nutrient analysis:
Masoor Dal (orange lentils) 1 cup
Water – enough to dip the lentils
*Wash and soak for half an hour
*Then on medium heat, add the following:
1 Tbsp Oil
1 tsp Chili powder
1 Tomato – cut into cubes
½ tsp turmeric powder
*Cook till the lentils are tender. Blend with the hand blender. Add salt and green chili. Add fresh chopped cilantro right before serving. Add jalapeños to spice it up.
Servings per Recipe: 4
Serving Size: 1 cup (8 oz)
Amount per Serving:
Total Fat 3.8 g
Protein 4.8 g
Many people add meat to daal and it would increase the calories per serving. I enjoyed 1 cup of daal with 1 cup of cooked rice and 1 cup baby vegetables that totaled up to 370 calories.
Lentils are a good source of protein and ½ cup of pure lentils will provide about 7-10 grams of protein!