MY FAVORITE HEALTHY SNACKS
Citrus-Berry Parfait
1/4 cup diced orange sections
1/2 cup fresh blueberries and raspberries
3/4 cup non-fat granola
1 tbsp honey (optional)
Per serving: 326 cal
2 g fat (0 g sat)
62 g carbs
5 g fiber
138 mg sodium
18 g protein
Taken from Women's Health Magazine.
Berry and Yogurt Smoothie
7oz (200g) raspberries
7oz (200g) blackberries
6 heaping tbsp (90ml) low-fat plain yogurt
1/4 cups (300ml) milk
3-4 tbsp (45-60ml) confectioners' sugar or maple syrup, to taste
Serves 4 - 6
Taken from Gordon Ramsay's Healthy Appetite book.
Cinnamon Vanilla Shake
2 scoops Whey Protein
2 1/2 tsp ground cinnamon
6 ice cubes
8 oz water
Wild Berry Boost
1 scoop Whey Protein
4 raspberries
4 strawberries
10 blueberries
8 oz water
1/2 cup ice cubesTaken from bodybuilding.com
Banana Nut Pancake
1 cup whole wheat flour
2 tsp baking powder
1/4 tsp salt
1/4 tsp cinnamon
1 large banana (ripe), mashed
1 cup skim milk or almond milk (no sugar added)
3 large egg whites
2 tsp oil
1 tsp vanilla
2 tbsp chopped walnuts or almonds (optional)
Mix dry and wet ingredients separately; then mix them all together.
Whole Wheat Pancakes
2 cups whole wheat flour
4 1/2 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
2 tsp brown sugar or stevia
2 large egg whites
2 cups plus 2 tbsp skim milk or almond milk (no sugar added)
2 tsp vanilla
Mix dry and wet ingredients separately; then mix them all together.
Mayo-less Tuna Salad
5 oz canned albacore tuna, drained
1 tbsp capers, drained
1 tbsp extra virgin oil
1 tbsp red wine vinegar
2 cups arugula
1 cup cooked whole wheat pasta
Fresh black pepper
5 oz fresh shaved parmesan cheese
Delicious Creamy Cauliflower Puree
1 medium head cauliflower, cut into florets
4 cloves crushed garlic
1/3 cup 1% buttermilk
salt & pepper to taste
1 tbsp light butter
Steam or boil cauliflower and garlic until soft. Drain. Add buttermilk, light butter, salt and pepper. Puree with a hand blender.
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