Green Smoothie for lunch

I make this green smoothie almost every day.  It is not only delicious but is packed with nutrient rich kale which I probably would not want to eat raw.  

Green Smoothie

Ingredients:
1 1/2 cups green grapes

1/2 green apple

1/4 cup avocado

1/2 cup kale

1/2 cup spinach

1 scoop T7 protein drink

1 cup ice

1/2 cup water

Directions:

Put all ingredients in blender.  Mix well.  Enjoy. 

Nutrition:

Calories:  420

Protein:  28 g

Fiber:  11 g

Cholesterol:  10 mg

Calcium:  520 mg

Carbohydrates:  50 g

Fat:  15 g

Saturated Fat:  2 g

Sodium:  266

Vitamin A:  252 IU

Vitamin C:  55 mg

Iron:  2 mg

The fruit and avocado always go in first.  That fills half of the blender.

I stuff kale and spinich into the other half.  The veggies never get "measured".

Barely enough room left for ice but that's ok.  I blend it on low, using a spatula to shove it down.  Once it is blended I turn it up to high for at least 30 seconds.

Then it gets poured into my favorite glass.  I survived the Wild Mouse at Lagoon in Salt Lake City just so I could justify buying that mug.  All that's left is to drink and enjoy.  So so yummy!

Vegetarian baked beans and tofu crumbles on the menu tonight!

Wasn't too sure about this when I picked it up in Publix today.  Not even sure I want to be a vegetarian yet.  I am trying lots of new foods right now to figure out what I do want.  You will be the first to know when I do decide. 

I mixed the tofu and baked beans and heated in microwave.  I ate this along with one-half an apple and two tablespoons raw pumpkin seeds (MUFA).  Surprisingly it was quite good.  I really couldn't taste the tofu.  At least nothing tasted bad.  I have decided that maybe the texture and feel of food in the mouth plays a big role.  If it feels right it probably is ok.  That's just my theory.  Last night those tofu hot dogs looked like hot dogs, smelled like hot dogs but as I was eating them they didn't "feel" right.  I even mixed them into baked beans for beanie weenies.
424 calories, 19 g protein, 53 g carbs, and 14 g fat (most of that fat was MUFA)

MUFA #1:  Avocados

The avocado is virtually the only fruit with monounsaturated fat.  Avocados are full of nutrients and a good source of MUFA's and PUFA's.  Over 75% of the fat in an avocado is unsaturated fat.  One-fourth cup is considered a serving size in the Flat Belly Diet.  One serving has 6 carbs, 1 protein, 11.5 g total fat (1.2 g saturated fat), and 96 calories.  Avocados are cholesterol and sodium free and contain nearly 20 vitamins, minerals and beneficial plant compounds that make them an excellent addition to your diet.  

Suggestions for incorporating avocados in your diet:  

• green smoothie 
• guacamole  
• spread on toast or sandwiches as an alternative to butter, sour cream or mayonnaise.

This Spread and Dip Nutritional Comparison chart shows examples of how fresh avocados are a great substitute on sandwiches, toast or substituted as a spread in place of many other popular foods.

MUFA #4:  Seeds 

When buying seeds look for the freshest quality seeds.  If you buy them prepackaged make sure that the seeds are packaged in airtight containers.  If you buy in bulk bins check to see that lids fit tightly to keep out contaminants.  To insure freshness make sure the store has good product turnover.  Make sure there is no evidence of moisture or insect damage.  Look for dried or raw edible seeds rather than those found in prepared snack mixes.  Snack mixes are often filled with preservatives and sodium.  They may also include extra oils, which increase the amount of fat in your diet.  I recommend that you purchase certified organic raw seeds and then light-roast them yourself.  Purchasing raw will allow you to control the roasting time and temperature and avoid unnecessary damage to the good fats in the seeds.

Pumpkin Seeds

Pumpkin seeds are also known as pepitas.  Pumpkins are native to the Americas.  Pumpkin seeds were a celebrated food among many Native American tribes, who treasured them both for their dietary and medicinal properties.  Today, China produces more pumpkins and pumpkin seeds than any other country (figures!).

How to roast pumpkin seeds:

Place the seeds (whether those you retrieved from the pumpkin or those you bought at the store) in a single layer on a cookie sheet and light roast them in a 160-170 degrees Fahrenheit oven for 15-20 minutes. Roasting for no longer than 20 minutes will help prevent unwanted changes in fat structure of the pumpkin seeds.

Ideas for including pumpkin seeds in your diet :

• Add pumpkin seeds to healthy sautéed vegetables.
• Sprinkle pumpkin seeds on top of mixed green salads.
• Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves.  Mix with olive oil and lemon juice for a tasty salad dressing.
• Add chopped pumpkin seeds to your favorite hot or cold cereal.
• Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
• Next time you make burgers, whether it is from vegetables, turkey or beef, add some ground pumpkin seeds.

Nutrition:

Serving size – ¼ cup

Calories:  186

Protein:  8.5 g

Carbs:  6 g (1.35 g fiber)

SFA:  3 g

MUFA:   5 g

PUFA:  7.2 g

   Omega 6:  7.14 g

   Omega 3:  0.06 g

Pumpkin seeds are a good source of the mineral zinc.

Sesame Seeds

Sesame seeds may be the oldest condiment known to man.  Sesame seed oil is highly resistant to rancidity.    “Open sesame” – the famous phrase from the Arabian Nights – reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity.

Ideas for including sesame seeds in your diet: 

• Dry, roasted sesame seeds and vegetable oil are ground into a thin light brown color paste known as tahini.  Tahini is one of the main ingredients in hummus.
• Spread tahini on toasted bread and either drizzle with honey for a sweet treat or combine with miso for a savory snack.
• Add sesame seeds to bread, muffins or cookies.
• Add sesame seeds to steamed broccoli that has been sprinkled with lemon juice.
• Combine toasted sesame seeds with rice vinegar, soy sauce and crushed garlic and use as a dressing for salads, vegetables and noodles.
• Sauté chicken with sesame seeds, soy sauce, garlic, ginger and your favorite vegetables for a healthy, Asian-inspired dinner.

Nutrition: 

Serving Size – ¼ cup

Calories:  206

Protein:  6.4 g

Carbs:  8.5 g (4 g fiber)

SFA:  2.5 g

MUFA:  6.7 g

PUFA:  7.8 g

   Omega 6:  7.68 g

   Omega 3:  0.12 g

Sesame seeds are a very good source of manganese and copper.  They are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber.  Zinc deficiency is linked to poor bone growth.

Sunflower Seeds

Sunflower seeds are native to North America.  The American Indians used sunflower seeds for a high-energy food source.

National Sunflower Association has several fact sheets on their website to download.  Be sure to check them out.

Seeds:  A Smart Snack

Seeds:  Ideal Snack & Ingredient

Seeds Shine in US Diet Guidelines

The Amazing Kernel

The Power of Sunflower Seeds 1

The Power of Sunflower Seeds 2

Kernels of Wisdom

Facts About Vitamin E

Ideas for including sunflower seeds in your diet :

Suggestions come from National Sunflower Association website

• Sprinkle on yogurt
• Use with your favorite ice cream topping
• Coat a frozen novelty
• Top a salad for lunch
• Pack a pita with salad and crunch
• Toss with stir-fry vegetables
• Top your favorite pasta dish
• Use in baked goods such as bagels, muffins, multi-grain breads, carrot-sunflower cake, crackers and bars
• Snack on caramel sunflower popcorn, sunflower trail mix, granola bars, sunflower date bars and cookies
• Use in a sweet treat – try chocolate or white chocolate bars or bark or sunflower brittle
• Break the fast with muesli, hot breakfast cereal, ready-to-eat cereals, breakfast bars and muffins.

Nutrition: 

Serving Size – ¼ cup

Calories:  205

Protein:  8.2 g

Carbs:  6.75 g (3.8 g fiber)

SFA:  1.9 g

MUFA:  3.4 g

PUFA:  12 g

   Omega 6:  12 g

   Omega 3:  0 g

Flaxseeds

Flaxseeds should be ground before use.  Whole flaxseeds tend to pass through your intestines undigested; consequently you will lose all the benefits.  Grind flaxseed just before you are ready to use it.  Flaxseed has high oil content and easily becomes rancid.  I use a small coffee grinder that holds one-half cup of whole flaxseeds.  I only grind what I intend to use that day.  Store any leftover in the fridge or freezer. The whole flaxseed I buy in bulk locally has a shelf life of about 1 year.  It is stored in a cool, dry food-storage room.

Ideas for including flaxseed in your diet:

• Add ground flaxseed (or flaxseed oil) to smoothies.
• Add ground flaxseed to cookies, bread and muffins.  High temperatures necessary for baking have no effect on nutritional value.
• Add ground flaxseed to pancake batter.
• Add a teaspoon of ground flaxseed to mayonnaise or mustard on your next sandwich.
• Add a tablespoon of ground flaxseed to your favorite Greek yogurt.
• Add a tablespoon of ground flaxseed to your favorite hot or cold cereal.
• Ground flaxseed can be substituted for egg in baked goods.  To replace one egg, mix together 1 tablespoon ground flaxseed with 3 tablespoons water.  Let sit for a few minutes until thickened.

Nutrition:

Serving Size – 2 tablespoons

Calories:  95

Protein:  3.8 g

Carbs:  6.6 g (5.4 g fiber)

SFA:  .6 g

MUFA:  1.3 g

PUFA:  4.3 g

   Omega 6:  0.8 g

   Omega 3:  3.5 g

We normally associate antioxidants with vegetables and fruits but it turns out that flaxseeds are also rich in antioxidants.

Fat - the good, the bad, and the ugly

There are lots of different types of fat.  Your body actually makes its own fat when it gets too many calories.  Other fat comes from plants and animals and is called dietary fat.  Dietary fat, protein, and carbohydrates are called macronutrients.  They give our bodies energy.  Some vitamins even require fat to dissolve properly in our bodies.  The bottom line is we can’t eliminate all fat from our diet.  We should learn how to choose healthy types of dietary fat, enjoy them, and eat them in moderation.

The American Heart Association has the best presentation on fats.  You must go meet the Fats family Sat, Trans, Mon, and Poly for a unique way to look at fats.  So cute!

One more reason why I love the Flat Belly Diet:

Essential fatty acids (EFA’s) are polyunsaturated fats that the human body cannot produce, so they must be obtained from our diets. There are two groups of EFA’s; they are omega 3’s and omega 6’s.  A healthy diet contains a balance of omega 3 and omega 6.  If you eat a lot of meat and processed foods you could be consuming over 20 times more omega 6 than omega 3. This type of imbalance can lead to heart disease, stroke, cancer, Alzheimers, diabetes, mood disorders, arthritis, osteoporosis, inflammation, and obesity.  Most diets don’t contain enough omega 3.  Consequently many people take fish oil supplements.  The Flat Belly Diet promotes a healthier balance between omega 3 and omega 6 fatty acids.  This diet features nuts, seeds, olives, olive oil, whole grains, fruits, vegetables, legumes, lots of fish, and very little red meat.

MUFA #3:  Oils

I use Extra Virgin Olive Oil for dressings and any thing that doesn't need to be cooked.  Unlike refined Olive Oil, Extra Virgin Olive Oil should never be heated above 200 to 250 degrees.  Heating Extra Virgin Olive Oil decreases its nutritional value.  Heating past its smoke point turns the oil rancid and releases dangerous free radicals in its smoke.

I use a blend of Canola oil for baking (yes I can bake again and actually eat what I bake!).

Found this at the Whole Foods Store but have not tried it yet.

I use Flax Seed Oil for smoothies.  I keep this in the fridge. 

MUFA #2:  Nuts     

Nuts are high in calories so must be eaten in small quantities.  All nuts are good for you and delicious.  My personal favorite for taste was always the cashew.  I am convinced now however that almonds are what I need to include in my diet most often.

If you are having trouble deciding which nuts are right for you check out Nut Nutrition and Beyond.  They compare total fat, saturated fat, monounsaturated fat, polyunsaturated fat, omega-3 fat, protein, carbohydrates, vitamin E, magnesium, calories, and fiber of almond, Brazil, cashew, hazelnut, macadamia, peanut, pecan, pine nut, pistachio and walnut.  They gave each each nut a score based on the above nutrients.  

Almonds - a super, super "good for you" food

The almond is the "King" of the nuts.  Almonds are native to Morocco.  They have been cultivated from ancient times.  The Romans called it the "Greek Nut".  They are one of the most nutritious nuts.  Not only are they low in saturated fat but they contain calcium and magnesium necessary for strong bones.  Almonds are my top choice for that reason alone.  Almonds contain more magnesium than oatmeal or spinach.  They even contain phosphorus for strong bones and teeth.  Almonds are the best whole food source for vitamin A which can help prevent cancer.  Whole foods are foods that are unrefined or unprocessed before eaten.