Here's the Dish

healthy ANDI licious

Ginger-Peach Smoothie November 13, 2011

Sweet peach & spicy ginger unite playfully in this calming smoothie.

Known for its soothing, anti-inflammatory properties and fiery flavor, fresh ginger creates a delicious contrast to sweet, mellow fruits like pears and peaches. Ginger is commonly believed to aid in digestion and to calm an upset stomach. Across cultures ginger has held many traditional uses. In the U.S ginger ale has often been used to help hydrate and combat nausea for those sick with a flu. While originally all ginger ale was made with real ginger, today it’s worth checking the ingredient list. On a daily basis, ginger provides powerful bursts of flavor and nutrients.

Ginger-Peach Smoothie
with banana and lemon

Ingredients
-3/4 cup frozen peach slices
-l small or 1/2 large fresh or frozen banana
-1 tbsp fresh grated ginger
-1 tbsp fresh lemon juice
-4 tbsp non-fat European or Greek style plain yogurt
-3/4 cup unsweetened almond milk
-Dash of cinnamon (optional)

Methods
Blend until smooth.

Use more fruit and less liquid for a thicker drink. May store covered for up to 12 hours in the fridge.

Note: If you don’t have any fresh ginger on hand, frozen will also work but powdered ginger is not recommended for this recipe.

 

C-Blast Tangy Strawberry-Kiwi Smoothie November 10, 2011

Save jars to bring your smoothies to-go! Just twist on the lid and tote to class/the office for an energizing snack.

Make it a good morning (or afternoon pick-me-up) with this Vitamin-C rich Tangy Strawberry-Kiwi Smoothie.

A single kiwi provides more than 100% DV for Vitamin-C!

 

 

C-Blast Tangy Strawberry-Kiwi Smoothie
with fresh kiwi, chilled strawberries, & banana

Ingredients
Amounts vary (add to taste). 2 servings.

1 Whole Kiwi
Handful Frozen Strawberries
1/2 Ripe Banana
3 tbsp organic Greek or European plain yogurt
1/2 cup Unsweetened Almond Milk

Methods

1. Rinse kiwi. Slice kiwi in half and scoop out contents into blender. Discard skin.

2. Combine all other ingredients to taste. More liquid for a thinner drink, more frozen ingredients & less liquid for a thicker smoothie.

For a dairy-free version substitute yogurt with Amande dairy-free almond yogurt, or organic soy yogurt.

3. Blend until smooth. Serve freshly blended or keep chilled and store covered for up to 12 hours.

4. Chill out & enjoy!

 

Strawberry Rhubarb Smoothie May 9, 2011

Strawberry Rhubarb Smoothie

Strawberry Rhubarb Smoothie

Take advantage of rhubarb, a red-stalked relative of celery that serves as a delicious contrast to sweet and citrus flavors, this spring while fresh stalks are out in farmer’s markets and supermarket produce stands. Low in calories and sugar and high in nutrients, rhubarb is a great addition to a healthy spring diet.

I prefer the pure tangy taste that you get without adding sugar but if you like your smoothies a bit sweeter try adding a teaspoon of honey or some very ripe melon (like cantaloupe or honeydew).

Ingredients

1 ripe banana
1 stalk fresh rhubarb
1/2 cup frozen strawberries
1 cup almond milk
2 tablespoons unsweetened non-fat yogurt

Extras (If you have them, these would also be great in this smoothie.)
raspberries
melon (honeydew or cantaloupe)
mango

 

Tastes of Spring Break: Fresh Veggie Omelet March 27, 2011

Erin made beautiful Fresh Veggie Omelets one morning.

We ate oatmeal with fruit and walnuts most mornings but my favorite breakfast was the day that Erin made some delicious omelets using fresh cilantro, tomatoes, bell pepper, and a dusting of cheese.

Nutrition Highlights:

A vegetable-packed omelet is a great way to get started on your daily veggie servings and begin your day with some protein. Eggs are a complete protein food (containing all nine essential amino acids) and are a good source of  vitamins B12 and Riboflavin, and minerals Phosphorus and Selenium.

To Lighten Up:

If you are watching your cholesterol or calories you can make these omelets using just egg whites (no yolk) and veggies (without cheese).

Try it At Home:

Fresh Veggie Omelet

Mix egg 2 eggs with milk and pour mixture onto a hot pan with olive or canola oil. Place chopped fresh veggies onto one side of the omelet once it starts to take shape (become less liquid and more solid). Flip the other half over and finish off by heating each side on the pan. Serve hot.

We loved the green bell peppers, tomato slices,chopped onion and cilantro. A dash of Frank’s Red Hot goes nicely with the dish as well.