Sunday Smoothies: Peanut Butter-Banana-Coconut with Soy Milk

Green Girl Goodies, October 2012

This smoothie is rich and delicious as well as healthy.  The fat content is significantly higher than most fruit and vegetable smoothies I have made in the past however the fat is plant based monosaturated fat, the “good” kind of fat.  Regardless, I think it is important to indulge on occasion!  The “So Delicious” dairy free ice cream is one of my favorite non-dairy ice cream options and it adds a nice creamy element to the smoothie.

Yield 2 large 22 oz servings or 4 small 11 oz servings

2 ea Bananas, medium

2 c Soy Milk, Vanilla

¾ c “So Delicious” Dairy Free Coconut Ice Cream, Vanilla Bean

2 tb Peanut Butter, Crunchy

2 tb Honey

-     Use a metal spoon to “cut” the bananas into small pieces.

 

-     Add the ice cream, soy milk, peanut butter and honey.  When adding the peanut butter and honey, do your best to place it in the middle so it doesn’t get stuck to the sides of the blender.

 

 

 

-     Blend well and split servings accordingly.

 

Calories:  509

Fat:   19.9 g or 24% of D.V.*

Protein:  11.9 g or 24% of D.V.*

Fiber:  12.2 g or 44.5% of D.V.*

Sugars:  64.9 g

*Based on a 2,000 calorie diet

*Nutrition facts based on a large 22 oz serving

Next Sunday Smoothie: 

Pineapple-Blueberry with Spinach, Tofu and Cranberry Pomegranate Juice

Friday Food Facts: Oats

Image Courtesy of beautyinbalance.net

Green Girl Goodies, October 2012

Featuring information from “12 Best Foods Cookbook” by Dana Jacobi

And SuperFoods:  Fourteen Foods that will Change Your Life by Steven G. Pratt, M.D., and Kathy Matthews

Most people are aware of the connection between eating your oatmeal and lowering your cholesterol.  The oat made history when in 1997 the FDA allowed a label to be placed on oat foods claiming that the consumption of a diet high in oat foods was linked to a reduced risk for coronary heart disease, our nation’s number one killer.  The cholesterol reducing power of the oat draws the most attention but oats are also low in calories, high in fiber and protein.  In addition they are rich in vitamins, minerals and important phytonutrients to help maintain a healthy body. Oats are a soluble fiber meaning they slow the rate at which food leaves the stomach and delay the absorption of glucose following a meal, helping to stabilize the blood sugar as well.

Oats are not only extremely healthy but they are inexpensive, readily available and easy to incorporate into any diet.  Below I will share some other great ideas for incorporating oats into your daily routine.  To keep things interesting, try one of the oat sidekicks listed below for a little variety: 

Brown Rice

Barley

Wheat

Buckwheat

Rye

Millet

Couscous

Bulgur Wheat

Amaranth

Quinoa

Triticale

Kamut

Yellow Corn

Wild Rice

Spelt

It is recommended to consume 5 - 7 servings of whole grains, including oats, on a daily basis.  That may sound like a lot but a serving of whole grains is less than most think.  For example 1 slice of bread or 1 cup of cooked grain or a half cup of uncooked is all it takes for one serving!

Image Courtesy of wwwwin.cord.edu

Oats also have 2 “Super” sidekicks, wheat germ and ground flaxseed.  2 tablespoons a day of these “Super” sidekicks can easily be sprinkled over your cereal, oatmeal or yogurt and added to smoothies, pancakes, muffins and quick breads.  2 tablespoons daily of ground flax seeds gives you more than the recommended daily intake of alpha linoleic acid, an important plant based omega 3 fatty acid.  I like to use flaxseeds as an egg substitute when baking as well.  Combining 1 tablespoon flaxseed and 3 tablespoons water is equivalent to 1 egg.  Let the mixture stand for one minute and add to any recipe to replace the eggs for a lower cholesterol option packed with nutrients.  2 tablespoons daily of wheat germ provides an array of important vitamins and mineral as well as plant based omega 3s.  Both flaxseed meal and wheat germ can be easily stored in an airtight container in the refrigerator for up to 6 months.

Oats can be enjoyed in many ways other than your typical oatmeal.  There are also many different kinds of oats and ways to prepare them to make your morning oatmeal a little more interesting!  Try toasting your oats in a heavy skillet over medium high heat before cooking them.  For rolled and quick oats, stir occasionally for the first minute then constantly for 2 minutes more, until the oats are fragrant and just slightly colored.  For steel-cut oats, begin stirring after the first minute and toast for about 4 minutes.  Cook your oats with milk, soy milk or juice for added flavor and a textural change.  Traditional toppings like brown sugar and syrup may be tasty but try healthier options like cinnamon, fresh and dried fruits, toasted coconut or nuts and use agave or honey as sweeteners.  Try to avoid instant oats and try quick cooking oats or rolled oats if you are in a hurry.  I like steel-cut oats because they have a more chewy texture however they do take almost 20 minutes to cook so aren’t the best if you are in a hurry.

Image Courtesy of Green Girl Goodies:  Coming Soon!  Dressing Up Your Oatmeal

Get creative with your oats and use them in pancakes, muffins, quick breads, scones, cookies, yeast breads, and in place of breadcrumbs as a coating for poultry.  You can also make yourself a million different varieties of homemade granolas, energy bars and cereal toppings.

Image Courtesy of Green Girl Goodies:  Green Girl Granola #1

Oat sidekicks have infinite preparation options and are great cold in salads or warm as pilafs to accompany your favorite meal or as a meal all on their own!  Search Green Girl Goodies for more oat and oat sidekick recipes and tips.

Image Courtesy of Green Girl Goodies:  Quick Quinoa and Vegetable Pilaf

Next Friday Food Facts:

Sweet Potatoes

Image Courtesy of farm-fresh-produce.com

Tri-Pepper, Black Bean and Corn Salad

Green Girl Goodies, October 2012

After a brief hiatus, the Green Girl is back in action!  This simple black bean salad is packed with nutrient dense foods and delicious as well.  In addition to being tasty, the salad is extremely versatile.  The Spicy Tapatio Lime Dressing is bursting with Latin flavors and could be used to dress all kinds of different salads and as a marinade for meats as well.  I used some of the dressing to make a large batch of bean salad and tried it out as a burrito filling, mixed it in with some shred romaine and spinach for an awesome salad and ate the remainder surrounded by diced avocado with some tortilla chips.  I was in a hurry and used canned beans but if you have the time, cook some beans yourself to avoid the additives in the canned beans.  Enjoy!

Spicy Tapatio Lime Dressing/Marinade 

Yield approximately ¾ c

6 small Garlic cloves, crushed

4 large Jalapeno rings

3 tb Lime Juice

2 tb Tapatio

2 tb Honey

1 tb Lemon Juice

3 tsp Cumin

3 tsp Chili Powder

3 tsp Kosher Salt

10 turns Freshly Ground Pepper

-     Place the garlic and jalapeno into a food processor and pulse until minced.

 

-     Place the other ingredients into the processor and blend until smooth.

 

-     Let the dressing stand at least a half hour to let the flavors combine.  The dressing can be stored properly refrigerated for up to 1 week.

Tri-Pepper, Black Bean and Corn Salad

Yield approximately 4 ¾ cups

1 15 oz can Black Beans, drained and rinsed or 1 2/3 c Black Beans

 

2/3 c Corn

½ c Red Pepper, small dice

½ c Yellow Pepper, small dice

½ c Orange Pepper, small dice

½ c Tomatoes, small dice

½ c Red Onion, small dice

¼ c Green Onion, thinly sliced rings*

1 c Cilantro, minced**

1/3 c Spicy Tapatio Lime Dressing 

*heaping cup

**loosely packed

-     Combine all the ingredients in a bowl and let stand at least ½ an hour to let the flavors combine.  The salad can be stored properly refrigerated for up to 4 days.

 

 

 

 

-     For the burrito preparation I piled the bean salad onto an 8” flour tortilla and topped it with a slice of Colby jack or cheddar cheese.

-     I heated the burrito under the broiler until the cheese melted and the tortilla got dark and crispy, approximately 3 -5 minutes.   I then added shredded romaine and wrapped the burrito in foil for a less messy way to eat.

 

 

 

 

Below is the bean salad surrounded by diced avocado.  I ate it with some tortilla chips for added crunchy texture!

Up Next…

Asian Marinated Sirloin Steak Stir Fry