Thursday, March 15, 2012

March is National Nutrition Month - Just Another Green Smoothie

Talk about “Green Smoothies”!  This Green-Colored Smoothie is a meal in a glass!  Pineapple is the dominant flavor in this version.  Just think St. Patrick’s Day!

This is very filling and delicious. There is so much fiber in it, I was still feeling full after 6 hours.  Don’t get me wrong, it does not make you feel stuffed, it just keeps you from being hungry.  The broccoli taste gets hidden by the other flavors.

Although it is loaded with sugar from the fruit, it is still healthy.  This is not one to be eaten everyday. Modify it, change up on the fruits, add other veggies.  The options are endless. Most likely, the banana could be omitted since the pineapple sweetens and provides the flavor.  Will try that next time.

Well, I was trying out a food processor to see if it stood up to it’s raves.  Yes it does pulverize everything edible!

Actually, the smoothie was supposed to be for one, but after trying to eat it, discovered that it is enough for two.  So I had breakfast, lunch and the afternoon snack all in one glass!
I always like to throw a handful of almonds in my smoothies and this one was no exception.
Raw pineapple has never been one of my favorites, but frozen added to a smoothie is just great! It gets all pulverized and only the taste is there, no stringy pineapple to chew..
I remember seeing Montel Williams trying to get this kid to drink his vegetables and wished I had one of those machines.  I really wanted to be able to make those smoothies and vegetable purees, but without the price.  Well, I can do  that now.  I didn’t get that machine, but I can pulverize vegetables! 
Now what’s a girl going to do with that Jack LaLanne Juicer?   Hmmm, anyone want a slightly used one real cheap?

First I pureed some raw carrots to make carrot soup - later on that.

It was time to make my morning smoothie.  I had just dropped some broccoli in boiling water, just to kill the germs, so I put about a cup in the blender along with my other ingredients.   The way I dropped things into the blender reminded me of Montel in his infomercials..  Had to chuckle as I was doing it.
I will just call this one Just Another Green Smoothie - with Fruits, Nuts and Vegetables.
Simple, wouldn’t you say?  I foresee lots of pulverized veggies and fruits in my future!

Just Another Green Smoothie - with Fruits, Nuts & Veggies

Just Another Green Smoothie - with Fruits, Nuts & Veggies


1 cup broccoli florets (about)
1 cup 0% Greek Yogurt
1 cup frozen pineapple cubes
1/4 cup natural almonds
1 banana
1/2 scoop protein powder


1. Place all ingredients in a food processor or blender. Pulse and push down as necessary until blended.

Another Green Smoothie

Just Another Green Smoothie - with Fruits, Nuts & Veggies

If adding protein powder, stir it into the yogurt, so it won’t fly around.

Just Another Green Smoothie - with Fruits, Nuts & Veggies

This one is thick, so you will need a spatula to scrape it into the glass.  You will need a spoon to eat it!

Just Another Green Smoothie - with Fruits, Nuts & Veggies

Servings: 2

Nutrition (per serving): 288 calories, 9.5g total fat, 5.6g monounsaturated fat, 2.3g polyunsaturated fat, 2.2g linoleic acid, <1g saturated fat, 0mg cholesterol, 35.3g carbohydrates, 5.1g fiber, 30.2g net carbohydrates, 21.3g sugar, <1mg stigmasterol, 3.3g starch, 4.6g fructose, <1g galactose, 4.4g glucose, 7g sucrose, <1g maltose, 121.2mg sodium, 548.9mg potassium, 19.9g protein, 77.9mg calcium, 1150.8IU vitamin a, <1mg vitamin b6, 0mcg vitamin b12, 77.7mg vitamin c, 4.8mg vitamin e, <1mcg vitamin k, 1.4mg iron, <1g lysine, 0mcg lycopene, 14.4mg phytosterols, 2.2mcg selenium, <1mg thiamin, <1mg zinc.

If the banana is omitted; servings 2

Nutrition (per serving): 241 calories, 9.4g total fat, 5.5g monounsaturated fat, 2.2g polyunsaturated fat, 2.2g linoleic acid, <1g saturated fat, 0mg cholesterol, 22.9g carbohydrates, 4.7g fiber, 18.2g net carbohydrates, 14.8g sugar, <1mg stigmasterol, <1g starch, 2.1g fructose, <1g galactose, 1.7g glucose, 5.6g sucrose, <1g maltose, 125.5mg sodium, 361.4mg potassium, 19.4g protein, 78.6mg calcium, 322.2IU vitamin a, <1mg vitamin b6, 0mcg vitamin b12, 78.7mg vitamin c, 5.1mg vitamin e, 45.3mcg vitamin k, 1.2mg iron, <1g lysine, 0mcg lycopene, 5mg phytosterols, 1.6mcg selenium, <1mg thiamin, <1mg zinc

Just in case you want a mountain-man-sized smoothie - eat all of it!

Servings: 1

Nutrition (per serving): 577 calories, 19.1g total fat, 11.1g monounsaturated fat, 4.6g polyunsaturated fat, 4.3g linoleic acid, 1.5g saturated fat, 0mg cholesterol, 70.6g carbohydrates, 10.1g fiber, 60.5g net carbohydrates, 42.6g sugar, 1.4mg stigmasterol, 6.6g starch, 9.3g fructose, <1g galactose, 8.8g glucose, 14g sucrose, <1g maltose, 242.4mg sodium, 1097.8mg potassium, 39.8g protein, 155.8mg calcium, 2301.6IU vitamin a, <1mg vitamin b6, 0mcg vitamin b12, 155.3mg vitamin c, 9.5mg vitamin e, 1.8mcg vitamin k, 2.7mg iron, <1g lysine, 0mcg lycopene, 28.8mg phytosterols, 4.4mcg selenium, <1mg thiamin, 1.8mg zinc.

© 2012

Tuesday, March 6, 2012

March is National Nutrition Month - Salsa-Flax Corn Muffins

As the fish was baking in the oven, I had to quickly think of something to go with it.

Of course, I just love corn muffins, so I thought; why not make corn muffins and add more flax than I had in the past?

Until I was forced to go gluten-free, I had never bought flax anything!  Well, I now buy flax meal by the 48-ounce bag! That means a little flax goes in everything ‘flour’ that gets baked. At one time, it was wheat germ.
This month, I am attempting to consider nutrition while controlling sugar, sodium and fat.  Sometimes, it is very difficult with my obsession with food.

The muffin texture is slightly softer than my normal corn muffins, which is a plus… As with any added fiber, drink plenty of liquids!

My quickly put together meal included baked fish (with horseradish sauce), sautéed spinach, green peas and zucchini.

Salsa-Flax Corn Muffins

Salsa Flax Corn Muffins - close up


1/2 cup whole grain corn meal
1/4 cup flax meal
1 1/4 tsp baking powder
1/4 tsp ginger
1 egg
1/4 cup red salsa
1/4 cup water
4 tsp olive oil


Mix all ingredients together until smooth.  Divide the batter among an oil-sprayed 6-cup muffin pan.
Bake in a 375F oven for about 25 minutes.

Salsa Flax Corn Muffins - just out of oven

Remove from muffin tin to serving plate and serve.

Salsa Flax Corn Muffins - display

Salsa Flax Corn Muffins - served
That horsey sauce is really good!

Yield: Makes 6 medium-sized muffins

Nutrition (per serving): 104 calories, 6.2g total fat, 3g monounsaturated fat, 1.9g polyunsaturated fat, <1g saturated fat, 35.3mg cholesterol, 10.5g carbohydrates, 2g fiber, 8.4g net carbohydrates, <1g sugar, <1g fructose, <1g galactose, <1g glucose, <1g sucrose, <1g maltose, 164.5mg sodium, 79.5mg potassium, 2.7g protein, 87.9mg calcium, 62.5IU vitamin a, <1mg vitamin b6, <1mcg vitamin b12, <1mg vitamin c, 2.9IU vitamin d, <1mg vitamin e, 2.1mcg vitamin k, <1mg iron, <1g lysine, 0mcg lycopene, 6.7mg phytosterols, 5.4mcg selenium, <1mg thiamin, <1mg zinc

Are you still wondering about nutrition?
Webster’s dictionary:

The act or process of nourishing or being nourished; specifically: the sum of the processes by which an animal or plant takes in and utilizes food substances

© 2012

Friday, March 2, 2012

March is National Nutrition Month - Banana Oatmeal Flax Breakfast Skillet Cake

I remember making a pancake with oatmeal and banana back in the mid 90’s but don’t have the recipe anymore. So I am ‘winging it based on what I have and know works for me.

Being that I am not supposed to have a load of calcium first am, I now have to improvise for breakfast.
This pancake is delicious and nutritious.  It is suitable for gluten-free and dairy-free options.

I chose to eat mine with about a teaspoon of Canola Harvest Margarine, instead of syrup.  Anything loaded with sugar on an empty stomach kicks me in the gut later by sending me to a super sugar low. That’s a curse and a blessing for me, because I don’t really need the extra sugar anyway.

This is a pancake for those daring to take a little time to make a nutritious ‘skillet cake’ and forego the super sweet breakfasts. Your stomach will thank you!

Savor the flavor and taste!

Banana Oatmeal Flax Breakfast Skillet Cake

Banana Oatmeal Flax Breakfast Skillet Cake - served

Slightly chewy with a mouth feel of maybe moist toasted coconut flakes,  Taste is delicious.  Loaded with the good fats.


1/4 cup old fashioned oatmeal
2 tbsp flax seed meal
1 tbsp chopped almonds
1 pinch baking powder
1/4 tsp cinnamon
1/8 tsp nutmeg
1/2 banana
1 tbsp liquid egg product
2 tbsp almond milk
2 tsp oil - to cook,olive or canola

Items Needed

large non-stick skillet
oil sprayer (like a Misto)
food processor,(small works best)


Place all ingredients except egg product and almond milk in the food processor and pulse until blended.

Banana Oatmeal Flax Breakfast Skillet Cake - ingredients II

Banana Oatmeal Flax Breakfast Skillet Cake - ingredients ground

Scrape down and add egg product and almond milk and pulse until smooth.

Banana Oatmeal Flax Breakfast Skillet Cake - blended

Spray or rub a non stick skillet with a cooking oil.  Heat to low to medium heat ( not hot).  The cake should cook slowly, so it will 'bake' the inside and brown both sides.

Spread the batter evenly over the bottom of the skillet.  The batter is thick.  Lightly spray the top with cooking oil. Cook on medium heat, watching it carefully, so as not to burn.

When cake has set, flip over if bottom is browned.
Continue cooking until the topside has browned.  It will not be as brown as the bottom.

Banana Oatmeal Flax Breakfast Skillet Cake - cooking

Transfer to plate and enjoy plain or with your favorite butter, spread or syrup.

Banana Oatmeal Flax Breakfast Skillet Cake - served

Banana Oatmeal Flax Breakfast Skillet Cake - enjoying

Servings: 1

Nutrition Facts   ---nutrients important to me are hi-lightedNutrition (per serving): 330 calories, 19.6g total fat, 8.9g monounsaturated fat, 7.8g polyunsaturated fat, 2.4g linoleic acid, 1.8g saturated fat, <1mg cholesterol, 34.8g carbohydrates, 9g fiber, 25.8g net carbohydrates, 8g sugar, <1mg stigmasterol, 3.2g starch, 2.9g fructose, <1g galactose, 3g glucose, 1.8g sucrose, <1g maltose, 91.4mg sodium, 554.4mg potassium, 8.8g protein, 114.1mg calcium, 99.6IU vitamin a, <1mg vitamin b6, <1mcg vitamin b12, 5.3mg vitamin c, 0IU vitamin d, 3.4mg vitamin e, 8.3mcg vitamin k, 2.3mg iron, <1g lysine, <1mcg lycopene, 10.4mg phytosterols, 17.2mcg selenium, <1mg thiamin, 1.8mg zinc

TipsIf you want a ‘pancake’ add more egg and ‘milk’.  The fat and caloric count will increase!