Tag Archives: blended food

Broccoli Juice!?!

3 Jul

Broccoli Juice!?!

We don’t have that many fancy kitchen appliances, mainly because we can’t fit anything more into our small kitchen. One that we do have and that we really use is our juice machine. It doesn’t seem to matter what we put into it, everything that comes out tastes divine. Therefore we decided to start pushing its limits: Broccoli is a great vegetable in food, but how can we make a good juice out of it?
We added orange, apple, kiwi and ginger and it actually wasn’t half bad. And if you think of all it contains it’s really a bomb; Broccoli is rich in iron, and for absorbing iron into your body you need vitamin C, which you get from the kiwi and orange. Ginger is good for a million different reasons. Luise always adds linseed or almond oil as well because it’s good for the skin and the stomach (but I like it better without …).

Ingredients broccoli juice

Broccoli Juice
1 glass

1 orange
1 apple
1 kiwi
1 handful of broccoli
2 cm fresh ginger

2 tbsp linseed oil
ice cubes

Put all the ingredients in a juice machine, pour it in a glass, add oil and ice cubes and stir. Enjoy with fresh mint leaves!

www.bettiblue.com

Oatmeal Protein Shake- Liquid FuseMEALL Diet (100 Calories)

4 Mar

This is for people who can not afford liquid diets shakes, and want to make them from scratch at home.

4 Minutes to Prepare and Cook

Ingredients

    Quaker Oats’s quick oats 1/8 cup
    Fresh spinach leaf, 1 cup
    Body Fortress Whey protein, which is about half of one scoop
    One bottle of fresh water, 8oz
    Ice if needed.

Directions

In your blender, put in half of one scoop of body fortress whey protein for a high protein meal shake. Add one cup of fresh non cooked spinach for vitamins and minerals. Also add 1/8 cup of oatmeal for complex carbohydrates like fiber. All these ingredients are equal to about a balanced nutritional meal of Protein 50%, Carbs 30% and fats 20%. Add water, fresh water of course, 8oz. Add ice for a more thicker drink. For no ice, blend it all for about a good 30 seconds. With ice blend for 1-2 minutes or until your satisfied.Number of Servings: 1 

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 96.4
  • Total Fat: 1.7 g
  • Cholesterol: 20.0 mg
  • Sodium: 26.1 mg
  • Total Carbs: 9.0 g
  • Dietary Fiber: 1.7 g
  • Protein: 12.5 g

HomeMade Protein Bars

28 Feb

Many of us were raised surrounded by unhealthy meals and eating patterns. Eating highly processed empty calorie foods will cause your body to always be hungry because it is trying to get the nutrients it needs. Eating a high-quality protein bars as  a source will increase the Thermogenic effect of the food and keep your metabolism revved up. It is an important part of a low-fat diet. To build muscle you need enough protein and carbohydrate in your diet, and you need to use your muscles in strength training and exercise. After resistance training, carbohydrate and protein can help build muscle, but excess protein will simply be used as an energy source. Nutrition bars are perfect for a clean eating nutrition plan.

However, most commercially sold protein bars, cereal bars, and energy bars are little more than glorified candy bars that are loaded with empty carbs, high-fructose corn syrup, and overly processed ingredients. They are SO outrageously expensive. On top of that, some protein bars are so hard to chew that I practically pull out my teeth trying to take a bite out of one. Finally, I said enough is enough and I set out to formulate my own protein bar.

I wanted a bar that was high in protein, had a good amount of fiber, was not overly sweet nor carby, and had heart-healthy fats. I wanted to make a bar made with wholesome ingredients that I could pronounce that would not leave me feeling guilty about eating later on. I also wanted a bar that would keep me full and not leave me feeling deprived like many store-bought bars do. Most of all, I wanted the bar to TASTE GOOD and not taste like I’ve just taken a bite out of the business section of the telephone book. Is this too much to ask for a meal-replacement bar?

These bars are very high in protein and will keep you full for hours. The fiber will keep your blood sugar from spiking too fast. Every ingredient in these bars have health value – even the cinnamon and salt. Yes, salt. Salt, after all, is a nutrient and is only bad when it is over-consumed. I actually feel like I’m being HEALTHY when I eat one of these great-tasting bars. I never miss fast food when I make these babies. They also make great snacks when you’re in the mood for something a little sweet.

These bars are not baked and can be thrown together in less than 10 minutes. You can prepare them the night before so the family can grab them as they’re heading out the door in the morning. You could eat one on the way to work while listening to a CD of Cher’s greatest hits or while riding the bus next to some guy with a mohawk, pierced lips, and tattooed eyeliner. They are so easy to make. I store them in the fridge for those times I need a quick meal or a healthy snack. Give these bars a try and see how you like them. I hope you like them as much as I do. Trust me – healthy eating never tasted so good! Enjoy – and happy barring!

10 min HOME made Protein Bar

3/4 c old-fashioned oats
½ c oat flour
1/2 tsp table salt
1 1/2 tsp cinnamon
2 scoops vanilla protein powder
1/2 c non-fat dry milk
2 TBSP flaxseeds, finely ground
2 TBSP sunflower seeds
1/3 c peanut butter (natural peanut butter works great!)
2 tsp vanilla
1/4 c water
1/4 c honey or to taste
1/2 c nuts (as pictured, I used almonds, pistachios, and cashews)
1/2 c dried fruit (as pictured, I used dried cherries, dried cranberries, and dried apricots)

Line an 8×8″ dish with foil leaving a few inches of extra foil extending over edges of the dish. You will use this extra foil to grab onto when you remove the bars from the dish later on. Very lightly spray the foil with cooking spray.

In a medium bowl, combine the oats, oat flour, salt, cinnamon, protein powder, dry milk powder, and seeds. In a small bowl, whisk together the peanut butter, vanilla, water, and honey. Microwave for about 45 seconds. Whisk then combine the liquid ingredients with the dry ingredients and stir to combine. The mixture will be quite thick. Add the nuts and dried fruit and stir to combine. Roughly spread the mixture into the foil-lined dish. Place a piece of plastic wrap directly on top of the “dough” and compress the mixture evenly in the dish. Leave the plastic wrap on and place in the fridge for an hour or until firm. After an hour, remove and discard the plastic wrap. Use the foil to lift the mixture out of the dish. Slide the mixture off of the foil and cut the block into 8 bars. Place the bars in a sealable container. Since this mixture contains no preservatives, I recommend keeping them refrigerated.

You will find more recipes for you to make your very own homemade protein bars. You can also change the recipes a little the best suits your diet and taste requirements. Oatmeal protein bars below prepared by baking. The popular oatmeal protein bar is an American recipe. For more tasty food, mix the protein powder with brownie mix, cookie mix for a more bulked up experience.

American Protein Bar – prepared by baking

This is one more recipe for homemade protein bars that I love.

Ingredients :

3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
1/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped
Preheat over to 325 and spray a baking sheet or 9×12 baking dish with non-stick spray. The 9×12 baking dish will yeild thicker bars.
Mix oats, powdered milk, and protein powder in bowl and blend well.
In separate bowl, combine eggwhites, orange juice, applesauce, and the sugar-free syrup and blend well.
Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough.
Spread batter onto pan and bake until edges are crisp and browned.
Cut into 10 bars and store in airtight container or freeze.

Nutritional Information Per Bar:
Calories-157
Carbs-23g
Protein-15g
Fat-.5g
Fiber-4g

Peanut Protein Bar – prepared by baking

Ingredients:
*10 tbsp. natural peanut butter
*5 egg whites
*5 scoops whey protein
*2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
*1/2 cup soy milk

Directions:

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick ‘sticky’ mixture is present.

Smooth the thick mixture into a 13×9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts:
Calories: 220
Protein: 20g
Fat: 10g
Carbohydrates: 15g

Light Veggie Quiche

11 Feb
The following recipe uses all of these techniques and weighs in at around 300 calories a slice with14 grams of fat and only 4 grams of saturated fat. It also provides around 20 grams of high quality protein and almost 7 grams of fiber. That’s pretty healthy for a quiche.
Beware Restaurant Quiche: When some people see the word “broccoli” or “vegetable” in a menu item, they often get the false impression that the dish is healthy. With vegetable quiche dishes, nothing could be further from the truth. That’s because most quiche dishes made in a restaurant are prepared with butter, heavy cream, full fat cheeses and lots of eggs. And that’s just the filling! The crust is generally made from refined white flour and butter or lard. It wouldn’t be hard for a slice of restaurant quiche to be over 600 calories and contain 40 to 50 grams of fat.

How To Lighten Up A Veggie Quiche
First, the Base

I used brown rice and an egg white. The resulting crust had half the calories and 1/16th the fat of the ready-made whole wheat crust.
Second, the Dairy

You can lower the calories and saturated fat and still get a very nice consistency by using reduced or low fat cheese instead of full fat cheese. In this recipe I use low fat cottage cheese and reduced fat swiss or cheddar. You can also replace cream with soy milk or fat free evaporated milk. To further reduce the calories and cholesterol, you can replace one of the eggs with 2 egg whites. The flavor created by adding a few tablespoons of high quality parmesan on top will give the impression that all of the dairy ingredients are rich and decadent and no one will realize that you’ve made these healthy substitutions.
Third, the Vegetables

There is no need to fry the vegetables in loads of butter. Steam the broccoli and lightly sauté the onions, peppers and mushrooms in a few teaspoons of olive oil.

3 Veggie Quiche in a Brown Rice Base
[serves 8]
For the base
2 cups cooked brown rice
1 large egg white
pinch of salt and pepper
For the filling
2 cups broccoli florets
2 teaspoons olive oil
1/2 cup red onion, thinly sliced
1 cup red pepper, thinly sliced
1 cup mushrooms
2 large organic, cage free eggs
2 large organic, cage free egg whites
1/2 cup unsweetened soy milk or fat free evaporated milk
1/2 cup low fat organic cottage cheese
1/4 cup reduced fat Swiss or Cheddar cheese, shredded
1/2 teaspoon sea salt
1/8 to 1/4 teaspoon black pepper
1/2 teaspoon fresh thyme (or 1/4 teaspoon dried)
2 tablespoons fresh parsley (or 1 tablespoon dried)

A brown ricebase is easy to make and is low in calories and fat.
Sprinkle with 2 tablespoons of shredded parmesan and bake.

After baking 45 minutes at 375 degrees, let sit for 10-15 minutes.


Preheat oven to 400 degrees F. Combine cooked brown rice, egg white, and a pinch of salt and pepper in a small bowl. Lightly grease a 9 inch pie pan. Press the rice mixture into the bottom of the pie pan and up the sides. Bake for 8 to 9 minutes until it “sets”. Remove from oven. LOWER THE OVEN TO 375 degrees.
Steam the broccoli until fork tender and separate into small pieces. Remove from heat and let cool. Sauté the onion, bell pepper and shitake mushrooms until they soften, about 8 to 10 minutes. Remove from heat and let cool. Place the eggs and egg whites in a mixing bowl and lightly beat. Add the milk, cottage cheese, shredded swiss or cheddar cheese, salt, pepper, thyme and parsley and mix thoroughly. Add the cooled broccoli and sautéed vegetables and mix well. Pour mixture into the baked rice crust and top with parmesan cheese. Bake at 375 degrees for 45 minutes or until you can gently shake the quiche and it doesn’t wiggle. Remove from oven and let sit for 10 to 15 minutes before serving.

Per serving: 304.1 calories, 13.9 g fat, 4 g saturated fat, 119 mg cholesterol, 19.8 g protein, 33.2 g carbohydrates and 6.6 g of fiber.

Portion Control tips:

18 Jan

Do you ever feel obligated to finish everything on your plate, even if you’re not hungry? Formed with good intentions, this concept can cause more harm than good in this time of absurd portions.  Half of us eat everything on their plates, regardless of size. Problem is, a typical dinner plate holds three serving of spaghetti, not just one. Want to cut calories?  A better strategy is to find ways to put less on your plate to begin with.

One of the most important steps in weight loss (and keeping it off) begins in the kitchen or eating out places.  The easiest way is to greatly reduce the portion size of meals.


Here are a few tips for controlling your portion sizes. All these options can help you to safe weight and the most important is control the weight.

* Use smaller plates and bowls. There’s a proven link between the perceived size of food and appetite.

* Serve dinner by the plate, rather than family style (serving dishes on the table), you’ll be less tempted to load up on second servings if they’re not right in front of you.

* Use blended food.

* Order an appetizer as an entree. Remember to stay away from fried foods though.

* Order from the lunch menu at dinnertime.

*Leftovers are okay. Ask the server to wrap up half your meal before bringing it out.

* Order smaller sizes such as a half-order of pasta or a “petite” cut of meat. Even so, portions may still be hefty. It’s not unusual for a “smaller” portion of meat to be an 8-ounce serving.

* Pay attention to what you’re eating. You’ll eat more if you’re mindlessly grazing or staring at the TV.

* If you like to snack while watching TV, measure out one serving of your snack – don’t take a whole bag of chips with you into your TV room.

* Learn to read food labels, but be careful. Serving sizes can be misleading (for example, a can of cola is technically two servings.)

* If you eat at a restaurant, ask for a container and take half of your meal home, or split your meal with your dining partner.

* If you like to snack while watching TV, measure out one serving of your snack – don’t take a whole bag of chips with you into your TV room.

* Eat low-calorie foods first. Start your meal with a clear soup or green salad to ease your hunger a bit so that you aren’t as likely to over eat.

As you cut down portions, you may feel a little hungry at first. To offset this temporary hunger without eating more:

* Drink more water

* Eat fiber-loaded foods- add extra servings of nutrient-dense vegetables like carrots, green beans and celery. While one-half cup of rice or pasta has about 100 calories, one-half cup of green beans has only 14 calories.

* Eat slowly, put the fork down between bites

Portions Verses Servings

Although many people use these words interchangeably, portion and serving are not always the same. A portion is any amount of a certain food you choose to put on your plate, while a serving is a recommended amount of food based on health and nutrition guides.

To lose weight on a regular basis you need to eat foods we call ‘slimming sensations’. These foods are low in processed sugar and fat and provide your body with the necessary nutrients. As you continue to lose weight, feel confident enough to include an occasional (small) slice of your favorite cake or share dessert with a friend. Your weight loss will continue even with a small portion of something you love.

FUSEmeAll – Food blending for Sport

7 Jan

If you’re a person that’s involved in sports on a regular basis, and find that you’re always fighting a low-level injury of some sort, nothing too awful, but frequent nonetheless, consider adding more live blended food and juices to your daily regimen to help repair your tissues quicker and more efficiently. There’s no substitute for what this food can do, especially if it’s implemented on a regular basis.

Tissue Repair

Live food blends/drinks are superior to cooked food in that it still retains all of its enzymatic aspects, vitamins, and minerals. After heating, cooked food isn’t plentiful in these nutrients anymore. This fact alone makes it the superior food for athletes of all types. The components of live food quickly work to repair tissue damaged from intense work outs and high impact sports injuries. This is the food that our bodies recognize and are able to more easily assimilate, for improved nutrient uptake.

It’s Quick and Easy

Live food blended meals are very quick to prepare if you use a blender and a juicer. A good blended meal can consist of 5-7  food portions in one sitting. The same with juiced veggie and fruit drinks. You can easily juice 5 or 6  live foods in one sitting to drink and after doing this 2 or 3 times daily, you’ve brought your live food intake up! That will make a good dent in tissue repair for sure!

Nutrients Are More accessable

Part of the reason blender meals and juice drinks are more helpful when implementing this lifestyle is they masticate the food more intensely than our own teeth are able to. This is a big plus because the nutrition in these foods is made ultra available from this high-powered action. The more available the nutrients are, the easier it is for your body to digest and utilize this nourishment for superior nutritional uptake.

It’s Quick again!

Blending food drinks is so quick! Depending on what you’re preparing, you may have to do some cutting or chopping, but that’s very minimal and goes really quick when that’s the only real preparation you need to do to accomplish the task. Just pulse and you’re good to go!

You Can Get Many Different ingredients at Once

The most appealing raw food is the fruit and this tends to be the most popular food consumed when a person is trying to include more fresh foods in his or her diet. A good way to incorporate more fruit into your diet is to start making fruit smoothies. Rich with good carbohydrates, fiber, antioxidants, vitamins, and minerals, fruit smoothies are an energizing way to either start your day or acquire an energy boost later on. A growing number of people also add leafy greens to their fruit smoothies as they feel this promotes better digestion and absorption of nutrients. It also makes consuming leafy greens a less tedious process than trying to tear your way through a mountainous salad.

You Can Add Your Food Favorites

If you’re blending some important to your diet foods that aren’t necessarily some of your favorites, you can always add some that make it more yummy. I always try to spruce things up a bit with some bananas that are more on the ripe side for the sweetness. Carrots are always good for this purpose as well.

Food Control Tricks

23 Aug

FOOD CONTROL TRICKS to help you manage calories, cravings, and appetite…


About 20 minutes before every meal, eat one handful of nuts such as almonds, pecans, walnuts, etc…preferably raw nuts (as this reduces the oxidation of polyunsaturated fats), but any nuts will still do the trick.
This is a trick that ALWAYS helps people to control their appetite and get lean FAST! The reason it works is because the healthy fats, fiber, protein, and density of micro nutrients (antioxidants, vitamins, minerals) in nuts help to satisfy a lot of the nutrition needs of your body, thereby greatly reducing your appetite before eating full meals.
Add the handful of nuts about 20 minutes before each meal because this allows enough time for your body to signal to the brain that it received this nutrition and thereby reduce your appetite.
Also, this basically substitutes a healthy super nutrient-dense source of calories into your diet multiple times per day, and increasing your % of your calorie intake from nuts as opposed to other types of foods aids your body in decreasing body fat.

Other “food control tricks” involves food scent.

Smelling food can trick your brain into thinking you’ve eaten.
A recent study found that those who inhaled peppermint in scent form every 2 hours ate (get this) 2700 calories LESS per week than they normally did.
That’s a FAT LOSS of more than half a pound a week… from sniffing peppermint!
Vanilla also works. You can keep vanilla-scented drops or even candles around the office and take a wiff every few hours.

A FuseMeALL Way to Add More Nutrition into Meal

7 Aug

It’s been a great way to add more nutrition into certain types of dinners. This can also help you get leaner, because higher nutrient density in your meals means lower appetite and controlled cravings for you later.

As you’ve probably heard a dozen times before, specific greens such as kale, mustard greens, bok choy, spinach beet, etc are the absolute most nutrient dense vegetables on earth.

However, even though its known what superstars these are in the nutrition world, I never really thought of ways to use them in cooking meals. Sure, you always get plenty of lettuce and spinach in salads, but the greens like kale, bok choy, mustard greens, and spinach beet are WAY more nutrient-dense than lettuce and spinach.

So I finally figured out how to sneak these into my meals (and this works even if you don’t like the taste of those greens separately)…

There are probably other recipes you can use this for, but I’ve used it for soups and Italian tomato sauces so far, and it works great.

What I do is take a good amount of bok choy, kale, mustard greens, and spinach beet throw them whole (not chopped up) into my tomato sauce or my large batch of soup broth.  I’ll also throw some large chunks of onion and maybe a zucchini into the simmering pot also.

Then, after they’ve simmered for a while and have softened up, I’ll take out the whole portions of the greens and the onion/zucchini and throw everything into a big blender.  Then I blend the greens smooth with the onion and pour the mixture back into the simmering tomato sauce or soup.  My tomato sauce meals usually involve some lean meat like chicken breast but that’s just one of my personal favorites for an actual healthy meat.

I’m not a huge fan of the taste of these types of greens separately (kale, bok choy, mustard greens, etc)… however, pureed and blended into the sauce or soup actually makes a pretty delicious mixture and also adds TONS of nutrient density to your meals to satisfy your appetite and help you get leaner.

Another benefit is that since the greens are pureed in the blender after being softened, you actually absorb more vitamins and minerals, as the pureed greens are easier for your body to fully digest compared to just chewing them normally.

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