Out of nowhere lately I’ve been having a major sweet tooth. In order to help curb it without feeling like I’m missing out on anything I have adapted some healthy smoothie recipes to give me a nice sweet rich chocolate taste without all of the calories. I should probably blame it on the McDonald’s sweet tea I used to have every morning but fairly often I’ve been getting my sweet tooth in the mornings. thus my creation of the Chocolate Peanut Butter Cup Smoothie.
All smoothie recipes can be adapted to suit your tastes and dietary needs. I personally take in around 2500 calories but if you are trying to do less you can make the needed changes to make this recipe work for you. I have added a greens powder to my shake because I don’t consume nearly enough in my daily diet and help use it as a supplement. The greens powder helps provide prebiotics, probiotics and enzymes that help support a healthy digestive system and nutrient absorption.
If you would like to adapt the recipe for less calories you can eliminate the protein powder to still have a nutritious and delicious smoothie. Other options would be to add a tablespoon of chocolate syrup instead of the powders for your chocolate flavor, though it does lower the nutritional value substantially. You could add natural creamy peanut butter for a stronger pb taste and to add some healthy fats. If you are looking to make a meal out of it add in 1/2 cup old fashioned oats You really can do anything with it.
One of the great staples in my diet have always been smoothies. I have gone through a ton of recipes and over time picked out the tried and true ones that were my go-to. The following is a green smoothie recipe that I’ve tweaked to suite my taste buds. The orange really covers the taste of the kale so I can get all of it’s great micro-nutrients without having that bitter kale bite.
If you prefer to eliminate any “green” flavors try using spinach instead as it has a much less potent flavor than the kale.
Tropical Green Smoothie Recipe
1/2 cup pineapple
1 ripe banana
2 cutie oranges
1/4 cup unsweetened original almond milk (or orange juice for a stronger flavor to cover the kale)
1/2 cup kale
1/2 scoop vanilla protein powder (if desired)
Ice cubes (until desired consistency)
In order to stay on track with one of my goals I have prepped some foods including cutting up vegetables, bagging snacks in appropriate portions, and preparing my lunch for tomorrow. In the past I have found the most success on not going out to eat by preparing a meal plan and pre-making as much of my food as possible. You can find recipes for this weeks meal plan here.
I had a long night at the gym so I was a little short on time but I was able to whip together this quick and easy gluten-free turkey wrap for tomorrow’s lunch weighing in at less than 300 calories per serving! I have mine chilling in the fridge; ready for me to take to work tomorrow.
Note* – I recently found out this particular wrap is not gluten-free. Sorry for the misinformation! If you would like a gluten-free option. Rudi’s makes a gluten-free spinach tortilla.
Ingredients 1 sheet California Lavash spinach wrap (Again, if you would like a gluten-free option. Rudi’s makes a gluten-free spinach tortilla.)
1 slice Boar’s Head havarti w/jalapeno cream cheese
4 oz Boar’s Head low sodium turkey breast
3 tbs Sabra roasted red pepper hummus
1-2 cups baby spinach (preference)
1/2 cup orange bell pepper
Directions Lay wrap lengthwise horizontally in front of you. Spread hummus evenly across wrap. Layer on spinach, turkey, cheese and bell pepper. Roll wrap firmly up being careful not to tear the wrap. Slice completed wrap in half. Enjoy!
Makes 2 servings. Serving size: 1/2 wrap. 265 Calories. 21 grams of protein, 11 grams of fat, and 23 grams of carbs. (Calculations based on MFP)
Note: This recipe was posted on my previous blog and I’m transferring it here for easier access 🙂
I have been trying to “eat out of the pantry” for the past week or so since I have yet to go grocery shopping and I came across some individually frozen tilapias and thought they would be a great addition to the new meal plan I’d like to start going by. I didn’t want to get too involved on my ingredients. I wanted to use what was on hand so I whipped up with this simple tilapia recipe.
2-4 frozen tilapia fillets
Lemon pepper seasoning
I cannot believe it’s not butter spray
Directions Defrost tilapia fillets. Preheat oven to 375 degrees. Spray/grease 9×9 baking dish. Cut lemon in half. Squeeze lemon juice into baking dish. Season both sides of tilapia fillets to your liking and place in dish. Spritz tops of tilapia 2x with butter spray. Squeeze a small amount of lemon juice over the top of each fillet. Using the other half of the lemon, cut thin slices and place them across the tops of the fillet. I use 1-2 slices per fillet. Bake in oven for 10-12 minutes or until cooked through. Tilapia should be white and flakey when finished cooking.
Makes 2-4 servings. Serving size: 1 tilapia fillet. 110 Calories. 20 grams of protein 3 grams of fat. Pairs great with brown rice and steamed broccoli.