 Ingredients: 1 Banana (warm in microwave for 35-40 seconds), 5 tablespoons plain or vanilla yogurt, 1 tablespoon peanut butter, 1 tablespoon cocoa powder ... blend for a few seconds and top off with 5 fresh raspberries. Optional: teaspoon of Chia seeds or Flax seeds and for additional sweetness, add two dates.
This simple recipe is delicious and will end your cravings for ice cream!
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 Ingredients: 2 Frozen Bananas, 1/3 cup of almond milk, coconut shavings ... blend and freeze.
Forget about ice cream, this is delicious.  This incredibly simple recipe includes: Peanut Butter, Nutella, and Uncle Sam's high fiber cereal. Put the peanut butter and Nutella in a bowl and microwave for about 10-seconds (just to soften it up). Place Uncle Sam's cereal and peanut butter/Nutella in a bowl and stir with spoon.
Place in cupcake cooking pan to shape. No cooking required. Just put them in the refrigerator. As far as quantities, I do not measure. I base it on taste. I do recommend going lighter on the Nutella. I usually purchase the Chobani plain yogurt. Choose a brand that you like. I mix the fruit with the yogurt in the blender. It works great with bananas, nectarines, and peaches. When blended, it brings out a tremendous amount of sweetness. Of course, you can try it with any of the berries too. For extra crunch, I add my Uncle Sam cereal. This makes for a great snack or meal.  Kale to the King of veggies. Lots of incredible benefits to eating Kale - hardly any calories, lots of fiber, and many other nutrients. Here's a very easy recipe for enjoying Kale ... cut it up, toss with a little olive oil, and sprinkle a little salt on it. Now, roast it in the oven ... 400 degrees for about 10-minutes. I like them crispy. So, instead of eating those unhealthy potato chips, try making your own Kale chips. I bought a head of Kale for $1.49. Nutrition Information for Kale Chips  Do you ever wonder what's in those "healthy" bars you are purchasing? Wonder no more: Make your own with this simple recipe. Picture below are the ingredients and instructions. Source: Original Recipe 
These are the ingredients that I use. The cereal bar is pictured on top of the jar of honey.
Ingredients:
1/2 cup Almond Butter or Peanut Butter 1/2 cup honey 1 cup high fiber cereal - Uncle Sam 1 cup puffed brown rice cereal 1/2 cup almonds 1/3 cup dried cranberries cinnamon - to taste pinch of sea salt Instructions: Thoroughly melt the honey and almond/peanut butter in a small sauce pan, then add the melted mixture to a medium bowl containing the oats, cereal, almonds, dried cranberries, and sea salt. Stir until all is well combined. With wet hands or using a piece of wax paper press the cereal bar mixture into an 8 inch square pan that's been lightly coated in oil and lined with parchment paper. Once the mixture is pressed flat and even set the pan in the fridge for an hour to harden. Remove, cut into individual bars and enjoy. As a healthy eater, I'm always "hunting and gathering" new foods to eat. I "discovered" quinoa about a year ago. In a word, it's delicious. It's easy to prepare (takes about 15-minutes cooking time) and will take on the flavor of anything you throw in it. This version has: black beans, mushrooms, sun dried tomatoes, peppers (spicy, red, and green), artichokes, and onions. I also added cumin and cayenne pepper. It's a modified version from Allrecipes. It's high in protein and fiber. And by adding all these other veggies and beans, it's a health-sensation! So, if you've never tried quinoa, go for it! Oh yeah, since it's so filling, it can be a meal (I have it for lunch) or a side dish. One more side benefit: One package makes a tremendous amount. So, put it in the refrigerator and warm it up in the microwave (about 45-seconds). Cost: Frequently, I am told that healthy eating is expensive. The ingredients for this cost about $9.00. If I were to have this for lunch, this would serve about 5 meals. That's about $1.80/meal. Yep, that beats out a fast food junk meal.  I'm a big fan of Edamame - easy to prepare and loaded with protein. Here's a spiced up version of plain Edamame. Very simple and delicious: add cranberries and pop it with some Feta cheese. I don't eat a lot of cheese. I usually use a little to pop some flavor. So, if you want to omit the cheese, no problem. It will still taste delicious. This can be a snack or serve it as a side salad with your main meal.   Weighing in it at only 70 calories and 6 grams of protein, this is a snack winner! Go ahead and splurge. Have two of 'em. Best way to prepare: 1. Fill a pot about 3/4 full with cold water and toss in about 2 teaspoons of salt. Allow the salt to dissolve in the water by giving the water a quick stir. 2. Add eggs to the cold salt water and bring to a boil. 3. Once the water comes to a boil remove the pot from the heat and cover for 15 minutes. 5. Rinse the eggs in cold water until the eggs are cool. 7. Peel and eat!  Do you have a health issue with eggs? If so, I recommend reading this article: Unscrambling Egg Science.
Some people enjoy raw garbanzo beans. They're not my favorite. However, when I add a few spices and cook 'em, they become one of my go-to snacks. Here's one recipe, but you can test then with many different spices (two more are listed below the picture). These spiced garbanzo beans are delicious and easy to make. Here's the simple recipe. 3 cans 15-ounce can garbanzo beans (I always use three cans) Ingredients pictured below. Directions: Rinse beans in water, shake off water, pour into baggy, add a little olive oil and the ingredients below (to taste), and shake them up. I enjoy them spicy, so, I pour on the pepper. Then place beans on tin foil on cooking pan. Bake in oven on 400-degrees for about 40-minutes. Every 10-minutes or so, use a spatchula to turn. I like them crispy. Adjust time to your liking. Now eat 'em hot or cold! Enjoy.   Recipe 2: 3 cans of Garbanzo Bean with 3 tablespoons of Curry (prepare the same way as above, just use Curry - you may desire more or less Curry depending on personal preference).
Recipe 3: 3 cans of Garbanzo Bean with Garlic Powder, and Oregano (use one tablespoon for each spice - may vary according to personal taste). Recipe 4 : 3 cans of Garbanzo Bean with Cinnamon (use one tablespoon for each spice - may vary according to personal taste). You can also add honey to this recipe (add honey after cooking).  I have to be honest with you: I never thought of this as a good snack.
However, my trainer "turned me on to it". Here's the scoop: it's low in calories, high in protein, and guaranteed to give you the feeling of satiety. Try it. You just might like it.  It's a rare find when you identify a tasty snack that is low in calories and has great ingredients. Here's one from GnuFoods. It offers many different flavors and they are all very good.
For more information about purchasing these bars, go to Gnu's website.  Feeling hungry? Have a sweet tooth? Try this Pure Protein bar. What are the benefits? It taste great. It has very little sugar. It has a tremendous amount of protein. It has about 190 calories and unlike candy bars - it will make you feel full.
Here are a couple of tips: put some in the refrigerator and purchase them at Target or Costco. At those locations, the bars are about $1 each. I keep a jar of peanut butter in my car. If I have a hunger pang ... boom ... I take a hit of peanut butter. I have done away with eating protein bars. This tastes better and is a lot cheaper.   This is a delicious treat! To create a fabulous fruit smoothie, try these ingredients.
Strawberries Blueberries Raspberries Blackberries Banana Add any fruit that you like Mix in a blender with: Fat Free Yogurt (5 ounces) Ice Now, sit back, relax and enjoy. This delicious snack couldn't be any easier to prepare.
1 apple 1 graham cracker 1/2 lemon Cinnamon to taste Chop apple (do not peel) and place in microwave proof bowl. Crumble one graham cracker (all 4 sections) and squeeze lemon into bowl. Add at least 1/4 teaspoon of cinnamon (or more if you love cinnamon). Microwave for 2 minutes. Let cool for a couple minutes and taste. This recipe has approximately 145 calories. Source: Snack Girl  You could snack on these pretzels. However, I don't recommend it. The pretzels are 160 calories. That's not bad, however, you'll still be hungry. When I used to eat the pretzels, it would take three packs to satisfy me. Now we're up to 480 calories!
I recommend Fiber One cereal. One cup is only 120 calories and I guarantee it will fill you up.  It's an incredibly healthy snack and it's delicious. Just put a plate of frozen banana slices in the freezer. When you are ready to eat them, spread a little peanut butter on each slice.
No kidding, it tastes better than ice cream. And, of course, there's no added sugar! I recommend organic peanut butter. You can also use almond butter.  Almonds are a good source for fiber and protein. However, they are high in calories. For a snack, eat about 15. That will be approximately 100 calories.
Here's an interesting article about almonds. They might not have as many calories as once thought. Go figure.  Healthy, refreshing, and low in calories - what could be better than that? If you have a veggie garden, the basil and tomatoes come right from your garden! Incredible.
 My ingredients to make a serving of one:
1 - Trader Joe's Tortilla (45 Calories, 7 grams fiber, 3 grams protein) 1/2 - Banana (50 Calories, 1.5 grams fiber, .5 grams protein) 1 - Tablespoon *Almond Butter (85 calories, 1.5 grams fiber, 4 grams protein) Totals: Calories 230, Fiber 10, Protein 7.5 Heat in microwave for about 17 seconds. One side benefit for me: I no longer have to throw out rotten bananas! They usually go bad before I have an opportunity to eat "the bunch". *Try peanut butter too. I use the organic crunchy peanut butter.  A trifecta: low in calories, high in fiber, and high in protein. A wonderful snack. The entire package has 360 calories. Eat half of it.
Fruit
Apples Pears Melon Grapefruit Orange Berries Nuts Almonds Pistachios Cashews Trailmix Nut butters (peanut, almond, cashew) Veggies to Dip in Hummus Carrot Bell pepper Cauliflower Broccoli High Protein Snacks from Greatest - Choose some that you might enjoy |
Welcome to my blog about diet, health, and lifestyle issues. You'll find snippets and tidbits to assist with living a healthier lifestyle. Enjoy. - Ken Leebow
 Buy the Book I'm a professional speaker. If your organization would like someone to speak on the subject of diet, health, and lifestyle issues, please contact me.
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