Archive for April, 2006

Berry Kefir Smoothie

April 22, 2006

Kefir is an amazing food that has many health benefits. You can buy it in the dairy section at Whole Foods, or if you’re lucky enough to be near the Amish – I always seem to find some in their booths at the market. When I can’t get to the market, I usually use the Vanilla Kefir for some added sweetness.

Servings: 1 Smoothie
Prep Time: 5 minutes

Ingredients:
3/4 cup Kefir
1/2 cup Frozen Organic Blackberries
1/2 cup Frozen Organic Pineapple
1 Organic Banana
1 Tbsp Golden Flax Seed

Instructions:
1. Grind Flax Seed in a blade coffee grinder (or spice grinder if you have one – lucky you!) – you get more from the flax if it’s ground!
2. Toss all items in a blender and blend.
3. So Easy! Serve and Enjoy

Nutritional Info: 1 Smoothie: 460 kCal; 9g Fat; 94g Carbs; 12g Protein; 3 servings of Fruit.

Italian Tofu Frittata

April 22, 2006

I haven’t actually made this one yet – but it is on my list for the week. Looks good and healthy! It’s yet another recipe from the fabulous World’s Healthiest Foods

Servings: 1
Prep Time: Chopping
Cook Time: 30 minutes

Ingredients:

1/4 cup onion, chopped fine
1 clove garlic, minced
1/4 cup zucchini, diced
1/4 cup red bell pepper, diced
1/2 cups finely chopped kale, (remove stems)
1/4 cup chopped fresh tomato
Splash of plus 2 Tbsp chicken or vegetable broth
Splash of red wine vinegar
2 oz firm light tofu, drained
1 egg white
1/2 tsp dried Italian seasoning
Dash of turmeric
salt and white pepper to taste
1 tsp chopped fresh parsley

Directions:
1. Chop all the veggies and have verything ready!
2. Pureé tofu with egg whites, Italian seasoning and turmeric in blender.
3. In 10 inch stainless steel pan, Sauté onion with a splash of vegetable broth (so as to not use oil) – and cook until onions are clear. Add garlic, zucchini, bell pepper, kale, and tomato and sauté for about 1 minute over medium low heat, stirring often.
4. Add broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes.
5. Top with chopped fresh parsley and chow down!!

Nutritional Info: 1 Serving: 130 kCal; 4g Fat; 15g Carbs; 12g Protein
In Depth Nutitional Profile