Super Protein Smoothie

 

Super Protein Smoothie

 

Wow! I have had a very busy few weeks! It has all been good, actually very, very good but busy and I have not been able to write as many recipes as I had hoped. BUT....I talked to a friend this morning who brought up protein powders and it prompted me to jot down this quick, high protein, high fiber super smoothie recipe that I created. I drink this any time I need a tasty, filling, high protein meal replacement. I have also included the nutrition facts that I calculated for your added convenience. I have so much more to write about so look for more posts later this week as well as an updated website!

 

BBL's Super Protein Smoothie Recipe:

1 C almond milk

1/4 C oats

1 T ground flax seeds

1 T chia seeds

1 scoop (1 oz. ) chocolate whey protein powder

1 T almond butter

1/2 C frozen blue berries

 

Directions:

Mix all ingredients in blender! That's it!!! YUMMY, filling and SO delicious!

This makes 1 serving but it is so dense that I usually drink half and save the other half for later.

390 calories

24 G carbs

35 G protein

14 G fiber

 

DELICIOUS and NUTRITIOUS!

 

Roasted Sweeties

It's snowing here in the beautiful land of Massachusetts. My kids are always hungry. And by that I mean ALWAYS! So I must feed them every few hours but every calorie counts with their quickly growing bodies that fill up and empty out quickly. So today we are roasting chick peas the sweet way. Here is the recipe:

2 can chick peas drained and dried very well
Shakes of cinnamon and nutmeg
Drizzle of agave nectar

Directions:
Preheat oven to 425! Drain and dry chick peas. Put in plastic bag and shake in some cinnamon and nutmeg. Drizzle some agave.... Not much (like a tablespoon tops). Shake bag or better yet get your little monkeys to shake it! Place chickpeas in single layer on a foil lined baking sheet. Bake 15 min stirring often. Keep checking and stirring gently until they are crispy and yummy. Eat and enjoy your power snack! Great in salads and wraps too! My kids love them!

And a huge thank you to Matt for reminding me that chick peas are good roasted the sweet way (and for a fabulous dinner!). My favorite way to roast them is with chili powder, and cumin but its way too spicy for my kids. They love them the sweet way!

Seriously delicious 3 minute lunch

No matter where I go I constantly hear people saying, "I just wish I had time to make healthy food. It just takes too long to prepare healthy foods." Well guess what.... I doesn't have to! We live in an amazing society where we can purchase healthy foods that require little or no preparation. My simple 3 minute cod salad is healthy, inexpensive, and super quick to prepare. One of the short cuts is buying products that help you help yourself.

I sautéed the peppers and onions in a non-stick pan. Squirted a good bit of sriracha hot sauce (spicy baby... and found in any grocery store!) while they were cooking. In another pan I sautéed my fish with Mrs. Dash garlic blend no more than 2 min per side for the thin, flaky cod. While those 2 were cooking I plated my arugula, then added 1 cup of the peppers and onions, the fish fillets and lastly another squirt of the hot sauce in a zig zag over my fish and salad and a few dots on my plate to make my lunch look like it came from a 5 star restaurant.

This salad would be great for dinner since it is carb free. Add quinoa or steamed brown rice for your lunch portion. Enjoy!

Check it out:

Headed out of town

Welcome to winter. Heavy coats, turtleneck sweaters, sweatpants and big, fluffy comfy robes. This is the bikini enthusiasts enemy. Why you ask? Because of the mentality of the way I live, cook, exercise, eat is all based on picturing myself the way I like to be which happens to be in a bikini. I put on my favorite red one from Old Navy the other day anticipating my first you tube on screen video debut. But you know what? I was too cold even in my own kitchen. So the red one came off and back on came my big, comfy, off white enormous robe. But today, today is a different story. I really will be in my bikini in only a few hours. One of the things I pride myself on is preparation. I'm not the most organized person but I am certainly one of the most prepared. So what did I pack for my journey to where to sun does shine? Are you ready for this? Here goes:
To eat on the plane I packed roasted chick peas (recipe below), my protein pancakes, apples, almonds (with single serving baggies to help me with portion control), my favorite ginger tea (Thank you Jen!!!), my newest version of shelf stable protein bars (holy smokes I wish I wrote that recipe down but I will recall it to the best if my ability for my wonderful readers). I realize that no matter where I travel I cannot stand to rely on others for my nourishment. I know I can find healthy choices most places but why pay the extra money and spend valuable time in line feeling like a heard of cattle.

Alaina's Amazing Black Bean Hummus

Recently I was treated to a good meal at a new restaurant called Cask N Flagon in Marshfield, MA. I ordered the house salad with grilled shrimp. The salad was nothing to write home about (mostly iceberg lettuce with some cut up carrots. I told them to hold the croutons). But the grilled shrimp on top was fabulous. It was very lightly seasoned and grilled to perfection. However, my palate was moistened and prepared with the Cask N Flagon black bean hummus appetizer plate (which was to be shared by the table by I definitely dominated). Pita chips, pulled pork (which was far too sweet but ridiculously addicting) pico de gallo and guacamole accompanied their version of black bean hummus. I enjoyed their version of my favorite beans combining with my favorite dip....hummus. BUT, I knew theirs was loaded with too much salt (I could taste it.) and most likely too much fat also. So today when my snack urge hit me like a hammer I immediately began preparing my power version of their dip.

Tahini is a power food full of protein and high in both Omega-3 and Omega-6. I use it as both a spread for sandwiches and an ingredient in my hummus. And my addition of fat free cottage cheese adds even more protein while keeping the sugars (carbs) low. You can also use 1/3 cup plain fat free Greek yogurt if you don't like the texture of cottage cheese or if your kids will examine your black bean hummus and have the nerve to ask about the little white dots in it.... Just say "oh honey those are extra muscle pellets sent here from the planet Krypton to help you grow bigger muscles!".

Here is my protein packed power version of black bean hummus:
1 can black beans (drained and rinsed but save some of the liquid for later)
1/3 Cup fat free cottage cheese
2 Tablespoons Tahini
1 Tablespoon lemon juice
1 Tablespoon Garlic or a few cloves if you are using fresh
Sea salt to taste
Fresh pepper to taste
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Directions:
Put beans and all other ingredients in blender or food processor and pulse until smooth and well combined. Add reserved black bean liquid if your hummus is too thick. Use as a dip with fresh veggies or pita points (use pizza cutter to cut up wheat tortillas or wheat pitas, spray with olive oil and bake 400* until crispy.). A word of caution..... This is so good and addicting. My kids loved it too. They dipped pretzels and celery in their black bean hummus.

Relax

Please Relax

Relax is a word in the English language that can easily be lost in the lives of busy Moms. Relaxing is something that is brand new to me but a welcomed change in my busy life with 3 young, active, growing children. Today I was treated with a gift certificate of a massage to a wonderful day spa and had the pleasure  to meet and be massaged by a woman who truly has the gift of touch. 

A full body massage is definitely an elaborate, expensive way to spend an hour. However, I believe allowing yourself to feel and become completely, fully relaxed is an important part of full body health. Kelly from Body Benefits Day Spa in Milton, MA used scented oils, hot stones and her bare hands to take me to that very wonderful, truly important state of mind and body: complete relaxation. Dimming the lights, softening the music and the flicker of candlelight may help to relax you at the end of a long day but having someone massage the stress of daily life away is truly a gift. 

All of us need to take some time to relax each and every day. Your busy life style may only allow for a few extra deep breaths upon waking each morning and before retiring to sleep each evening. But make that time for yourself. Take care of yourself by incorporating relaxation into your daily regimen. And if it is in your budget to add a full body massage every now and then I highly recommend such a luxury (and Kelly!). 

Take care of yourself. Love fully. Smile and laugh often. Eat clean, whole foods. Exercise and relax each and every day....you are worth it!

Putting my feet up after a long beach run: January 1, 2013

Breakfast Like Royalty!

I love a good, hearty, filling, healthy breakfast and thankfully my kids are the same way. We start each and every day with a smorgasbord of foods. My favorite sweet way to start the day is with my protein pancakes. They are super healthy and super fast to make.
Directions:
1/4 C Bobs high fiber hot cereal (or 1/3 C quick oats if you can't find Bobs)
3 egg whites
1 Tablespoon cinnamon or less if you don't love cinnamon like I do
1/2 smashed ripe banana
Mix all ingredients well. Warm a nonstick pan (or spray a pan with non stick spray) and spoon out little pancakes on pan. I like mine the size of a deck of cards or smaller. Cook for a few min (2-3) on each side until done all the way through. While these are cooking I get my Greek yogurt and mix it with 1/2 cup wild blueberries and more cinnamon (I told you I love cinnamon!). I dip my pancakes into my yogurt mixture for a healthy, filling, extra yummy way to start the day! Tell me what you think after you make these!