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Fage Greek Yogurt w/ fresh berries & granola

Fage Greek Yogurt w/ fresh berries & granola

Smart Foods

A Cup of Yogurt a Day to Keep the Doctor Away?

Nutritionally, many foods are a “mixed bag,” but others are just about perfect. What’s one of these super foods? Try plain old yogurt. It has quickly become a favorite snack food for the health conscious because it comes in both low-fat and nonfat varieties and is rich in calcium, potassium, riboflavin, magnesium, and phosphate. A single cup of fat-free yogurt contains 50 percent more calcium than the same serving size of milk, providing a third of your recommended daily requirement. Since it’s lactose-free, yogurt also provides a dairy alternative for people who are lactose intolerant.  You may like a little crunch, so try mixing in ½ cup Kashi Go Lean Crunch or 6-12 almonds (It’s about portion control-especially with nuts.  Too much of a good thing is still too much!). 

Go for the Greek!

Greek yogurt, a Mediterranean diet staple, is strained to remove most of the whey (liquid) in the sheep’s or cow’s milk it’s made from — and this results in a creamier consistency and richer taste than regular yogurt. Plus, it has about 50 percent more protein. Add some banana slivers or sliced strawberries, and you’ve got a delicious mega-healthy snack! 

My favorite brands are Oikos & Fage 0%.  I like to mix ½ cup greek yogurt with ¼ Udi’s granola & 1 cup fresh fruit (sliced strawberries, blackberries & blueberries just this am!)

Power Breakfast!

How do we get lean, healthy, strong & fit?  We exercise consistantly & eat CLEAN!
When my friend Tami (who exemplifies all of the above - beautiful body & Iron Girl stramina to go with it) first gave me some Kefir to try i wasn’t impressed.  Actually….i gagged!  But hey, i use to not like tomatoes either, so i gave it another try when we were together a couple of weekends ago.  But this time, we added some goodies to it.  (I might add that eating Greek Yogurt really prepped my pallet and i actually crave the tart taste of it now!)

Kefir w/Blueberries & Granola

1 cup Kefir (I like Lifeway low fat plain.  It has less carbs than the flavored variety.)
1 cup Blueberries Fresh or frozen with no added sugar.  (You can even go pick some fresh ones now at Washington Farms.  A whole bucket is just $17 and you can freeze them.)
1/4 cup Granola (i like Udi’s Natural Artisan.  I can only find it at EarthFare.  I like it because it’s lower in fat & still has a super crunchy texture & is delicious!  It’s on the end of the cereal isle – brown bag.  And a side note about granola…too much of a healthy thing is still too much!  I have “issues” with eating too much, so I use a measuring cup & don’t allow myself nibbling out of the bag.)

Mix together in a bowl.  Enjoy with a nice cold bottle of water.  (I’m sipping on a 33.8 oz bottle from EarthFare right now….aaah!)

5 WW Points (cut in 1/2 & eat as a power snack!)
Udi’s Granola-120 calories 3 g fiber & 4 g fat
Lifeway Kefir – 110 calories 3 g fiber & 2 g fat
Blueberries – 70 calories 4 g fiber & 1 g fat

14 grams of Protein!!  ENJOY!

Oatmeal Pancakes

They are very good and good for you. The measurements are not exact because a lot of this recipe is to taste.

Ingredients:

  • 2 c Oatmeal
  • 1-2 scoops pure vanilla whey protein
  • 1.5c Water, skim or milk alternative
  • 1 ripe banana
  • 2T whole wheat flower (sticks everything together)
  • 1T +- Cinnamon
  • .5 t baking powder
  • 1-2 T Flax seed (optional)

Blend in food processor or blender until creamy.

Makes about 12 4″ pancakes, about 50 calories each.

Top with:

  • your favorite fruit
  • sugar free applesauce and bluberries(my favorite)
  • low sugar yogurt
  • peanut butter
  • whatever else you like (that is healthy!)

Yummy B'fast Casserole

  • 1 16 oz carton Egg beaters (or any brand egg sub)
  • 1 1 lb 4 oz pkg Simply Potatoes diced potatoes w/ onions (or plain)
  • 4 slices  (torn or cubed) Kraft Fat Free Sharp Cheddar Cheese or ½ cup 2% shredded cheddar
  • 1 5 oz pkg Canadian Bacon (I used Kroger brand) or use soysauge
  • 1/2 c skim milk
  • Optional:  red, orange or green peppers, more onions, mushrooms, zuccini, broccoli or other 0 pt veggies you want to throw into the casserole.

Directions:

  1. Spray 9 X 13 baking dish with Pam Olive Oil Spray.  Preheat oven to 350 degrees.
  2. Pour egg beaters, milk & potatoes into large mixing bowl.  Cut up bacon & cheese into bite size pieces.  Add to egg mixture.  Stir and pour into 9 X 13 baking dish.
  3. Bake at 350 degrees for 35 min (give or take depending on your oven.  Just watch it closely around 30 min.)  Let cool.
  4. Cut into 6 serving sizes.  Yes – they’re huge.  3 Points!!  Great protein, carb mixture.

Yummy B’fast Casserole

  • 1 16 oz carton Egg beaters (or any brand egg sub)
  • 1 1 lb 4 oz pkg Simply Potatoes diced potatoes w/ onions (or plain)
  • 4 slices  (torn or cubed) Kraft Fat Free Sharp Cheddar Cheese or ½ cup 2% shredded cheddar
  • 1 5 oz pkg Canadian Bacon (I used Kroger brand) or use soysauge
  • 1/2 c skim milk
  • Optional:  red, orange or green peppers, more onions, mushrooms, zuccini, broccoli or other 0 pt veggies you want to throw into the casserole.

Directions:

  1. Spray 9 X 13 baking dish with Pam Olive Oil Spray.  Preheat oven to 350 degrees.
  2. Pour egg beaters, milk & potatoes into large mixing bowl.  Cut up bacon & cheese into bite size pieces.  Add to egg mixture.  Stir and pour into 9 X 13 baking dish.
  3. Bake at 350 degrees for 35 min (give or take depending on your oven.  Just watch it closely around 30 min.)  Let cool.
  4. Cut into 6 serving sizes.  Yes – they’re huge.  3 Points!!  Great protein, carb mixture.
 
 
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