Blueberry-Banana Smoothie
Makes 3 (3/4-cup) servings
Using almond butter boosts protein and gives this smoothie a rich, almost chocolaty flavor.
Ingredients:
- 1 cup unsweetened frozen blueberries
- 1 medium banana, peeled and sliced
- 1/2 cup nonfat plain, or vanilla, yogurt (can use silken tofu)
- 1 cup orange juice
- 2 tbsp almond butter (or peanut butter)
- 1 tsp honey
Per serving:
190 calories, 7 g fat, 0.5 g sat fat, 31 g carbs, 3 g fiber, 70 mg sodium, 5 g protein *5.5 (4)
Peachy Almond Smoothie
Makes 3 (3/4-cup) servings
For extra body and fiber, ground oatmeal is used. You can use a variety of fresh berries and stone fruits.
Ingredients:
- 2 tbsp rolled oats
- 3 ice cubes
- 2 cups sliced fresh peaches (or nectarines or strawberries)
- 1 cup almond milk (or 1% milk; I like the SF almond milk)
- 2 tsp lemon juice
- 1 tsp honey
Place the rolled oats in the
blender and blend until oats are finely ground. Place in small bowl and
set aside. Place the ice cubes in the blender and crush. Add the
peaches (or other fruit), almond milk (or 1% milk), lemon juice, honey
and the reserved rolled oats. Cover and blend until smooth and creamy.
Serve immediately.
Per serving:
80 calories, 1.5 g fat, 0 g sat fat, 17 g carbs, 2 g fiber, 50 mg sodium, 2 g protein *2.5 (1.5)
Per serving:
80 calories, 1.5 g fat, 0 g sat fat, 17 g carbs, 2 g fiber, 50 mg sodium, 2 g protein *2.5 (1.5)
Add-ins
To increase your fiber, try adding flaxseed to your smoothie (1 tbsp adds 1.6 g fiber).
To increase your calcium, try adding nonfat dry milk powder to your smoothie (1 tbsp adds 62 mg).
To increase your protein, try adding whey powder (1 tbsp vanilla-flavored whey protein powder adds 4 g).
~~~Tufts University Health and Nutrition Letter
Mirror, Mirror on the Wall
Mirror, mirror on the wall
Do you have to tell it all?
Where do you get the glaring right
To make my clothes look just too tight?
I think I'm fine but I can see you
won't cooperate with me;
The way you let the shadows play
You'd think my hair was getting gray
What's that, you say? A double chin?
No, that's the way the light comes in;
If you persist in peering so
You'll confiscate my facial glow,
And then if you're not hanging straight
You'll tell me next I'm gaining weight;
I'm really quite upset with you
For giving this distorted view;
I hate you being smug and wise -
O, look what's happened to my thighs!
I warn you now, O mirrored wall,
Since we're not on speaking terms at all,
If I look like this in my new jeans
You'll find yourself in smithereens!!!
~~~Author Unknown
