Tag Archives: Dietary fiber

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

RAW NUT Cake: desert for energy and FAST metabolism.

4 Feb

This is CAKE NUT dessert that is seriously hard to mess up making and using in your diet. MADE FROM NUTS (Protein/vitamin E/Fiber) and BERRIES ( vitamin C/ antioxidants).

Not as in an eat-for-breakfast-everyday kind of way unless you in the heavy training, but to replace your animal-fat heavy, sugar-laden, digestion-halting deserts? Absolutely.
This NUTcake is raw, meaning that all the powerful vitamins, minerals, and enzymes present in the whole foods you use to make the cake remain in tact. Instead of an atom bomb of empty calories in your belly, you actually have a handful of fruit, nuts, and raw honey swimming around, and your taste buds are none the wiser.

See what value you will get in your desert:

NUTS: While nuts were once thought of as a dieter’s high-fat nightmare, they are now viewed as a healthy component of any diet.
Regardless of the type, all nuts provide the following beneficial nutrients:

Protein Power– Nuts are one of the best plant sources of protein and can be a great substitute for some of the animal protein in ones diet.
The Favorable Fats– Although nuts are high in fat, the majority of the fat is healthy mono- and polyunsaturated fat. Unsaturated fats lower “bad” LDL-cholesterol levels and reduce the risk of heart disease. Another benefit of nuts is that they naturally don’t contain any cholesterol.
Vitamin E Vitality– Most nuts are high in vitamin E, which is an antioxidant that may help prevent LDL cholesterol from oxidizing. LDL oxidation causes cholesterol to adhere to artery walls and block blood flow. Nuts have more vitamin E than any other food (except for oils).
Fiber-
All nuts contain fiber, which can help lower your cholesterol (soluble fiber) and keep you regular (insoluble fiber). Fiber also makes you feel full (aiding in weight loss).

The Skinny on COCONUT FAT
To clear things up, coconut oil does contain saturated fat, but lucky for us, it comes in the form of medium-chain triglycerides (or MCTs). This type of fat differs from the types of fat we normally consume from both plant and animal sources, which are long-chain triglycerides (or LCTs). Without getting too technical, MCTs are easily digested, absorbed, and utilized in the body because their molecules are smaller than those from LCTs. This means that unlike other fats, they require less energy and fewer enzymes to break them down for digestion. They are an excellent choice of fat for active people and athletes as MCTs digest immediately to produce energy and stimulate metabolism.

DATES : Dates are among the most ancient of fruits, growing along the Nile as early as the 5th century B.C. Perhaps the Egyptians knew dates’ sweetness hit a bounty of nutrients. Dates are nuggets of nutrition that satisfy a sweet tooth, making them ideal snacks to stave off hunger. True, dates provide more calories than most fruits, but they make a great substitute for processed sweets, like candy, to help you stick to your weight-loss routine.Loaded with fiber -both soluble and insoluble – dates are able to fill you up and keep your bowel habits regular. They are an excellent source of potassium and provide numerous other important vitamins and minerals – quite a powerhouse packed in a tiny, portable package.


Ingredients:
Crust:
1/2 cup raw almonds (pecan or walnuts )
1/2 cup soft dates
¼ tsp. sea salt

Filling:
1 ½ cups raw cashews, soaked for at least 5 hours, overnight is best
juice of 2 lemons
the seeds of 1 whole vanilla bean (or 1 tsp. alcohol-free vanilla extract)
1/3 cup raw coconut oil, melted
1/4 cup raw honey (solid or liquid.)
1 cup raspberries (thaw completely if using frozen)

For  your Super Nut CAKE: You need a pretty powerful machine to pulverize the cashews, even after they’ve been soaking overnight.  I think a good blender with various speeds and settings would do the trick – jack it up to maximum power and see what happens. Regardless, the filling is delectable, even if not velvety soft.

Directions:
1. Place nuts and dates in a food processor with sea salt and pulse to chop until they are to your desired fineness (process a finer crust longer than a chunky one). Test the crust by spooning out a small amount of mixture and rolling it in your hands. If the ingredients hold together, your crust is perfect. Scoop out crust mixture in a 9” spring-form pan (if you don’t have a spring-form pan, use a pie plate lined with saran wrap), and press firmly, making sure that the edges are well packed and that the base is relatively even throughout. Rinse food processor well.
2. Warm coconut oil and honey in a small saucepan on low heat until liquid. Whisk to combine.
3. In the most powerful food processor / blender you own (you decide which one has the most torque) place all filling ingredients (except raspberries) and blend on high until very smooth (this make take a couple minutes so be patient).
4. Pour about 2/3 (just eyeball it, you can’t make a mistake!) of the mixture out onto the crust and smooth with a spatula. Add the raspberries to the remaining filling and blend on high until smooth. Pour onto the first layer of filling. Place in freezer until solid.
5. To serve, remove from freezer 30 minutes prior to eating. Run a smooth, sharp knife under hot water and cut into slices. Serve on its own, or with fresh fruit. Store leftovers in the freezer (what leftovers?).

The good thing about this dessert, besides its short ingredient list, is its versatility. Please don’t let that stop you from experimenting! If you like blueberries, use ‘em. If you’re a chocolate lover, throw in a few heaping tablespoons of raw cacao . How about trying something more exotic like mango and goji berries? Just remember to use the lemon juice with whatever flavor you decide on – it’s crucial to have the extra liquid for blending, and it gives that tangy  taste.


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