Vegetable Pecel (A Nutrient-Dense Indonesian Food)

Recipes II

    250 g squash
    200 g long beans
    120 g bean sprouts
    200 g bok choy
    170 g cabbage
    500 g white rice or brown rice
 
Method:

Clean and wash beans and cabbage before the cut. Do not cut too small or too big. Prepare a steamer. After the water boils. Enter pieces long beans, cabbage, bean sprouts, bok choy. Steam for approximately 3-5 minutes. For squash, washed, halved. Can be steamed until cooked or boiled in boiling water about 3 minutes. Remove and drain. Cut according to taste. Prepare in a serving dish, add white rice or brown rice 1 scoop or 1 cup. Add sauce and soy sauce to taste pecel. 

Nutritional value per serving

    Energy: 273.2 kcal
    Fat: 0.8 g
    Carbohydrates: 56.4 g
    Fiber: 7.5 g
    Protein: 10.1 g 

Tips and Advice

The number of ingredients in the recipe is not the main criterion. Berkreasilah with the number and type of vegetables used, for example using tomatoes, radishes, sweet potatoes, lettuce, spinach, and others. To complement the protein source can add ingredients such as boiled eggs, tempeh, beef, chicken, or fish, which must also be processed in a healthy way. Avoid boiling vegetables if not needed, because most vitamins and minerals will dissolve into the cooking water. Food is cooked in advance will be more easily absorbed by the body's nutrients, and also can kill harmful microorganisms. 

For 3 servings 

Nutella Biscotti recipe – 90 calories

I love Nutella, so I thought this would be a great recipe to try… and I certainly wasn’t disappointed! These biscotti have a great flavor and are quite crunchy. You can also try using white chocolate chips instead of the regular ones for a nice visual effect.

Nutella Biscotti recipe – 90 calories
Ingredients:
1/2 cup chocolate chips
1/2 cup Nutella
1/2 cup hazelnuts (optional)
2 1/4 cups all-purpose flour
3 large eggs
2 tablespoons cocoa
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 cup sugar

Preparation:
1. Preheat the oven to 350° F.
2. In a medium bowl, sift together the cocoa, flour, baking soda, baking powder and salt.
3. In a large bowl, beat the eggs until frothy.
4. Add the sugar and continue beating for about 2 minutes.
5. Stir in the Nutella.
6. Add the flour mixture to the egg mixture and stir until well combined.
7. Stir in the chocolate chips and hazelnuts (if using).

8. Flour your hands well and divide the dough into 2 or 3 logs; arrange on a parchment lined baking sheet. Press the logs into rectangles approximately 1/2 inch thick.

9. Bake in the oven at 350 degrees F for about 20 minutes.

10. Remove from the oven. Turn down oven heat to 300° F.

11. Using a serrated knife, cut the logs into 1/3-1/2 inch slices. Arrange on a baking sheet and return to the oven.

12. Bake for about 10-12 minutes, then turn the biscotti over and bake for about 10-12 more minutes (depending on the thickness of your slices).

Servings: 36
Nutritional information for one serving:
Calories: 90
Total fat: 2.5 g
Cholesterol: 17 mg
Sodium: 62 mg
Total carbs: 15.8 g
Fiber: 0.7 g
Protein: 1.7 g
Weight Watchers points: 2

Brussels Sprouts with Black Bean Garlic Sauce recipe – 111 calories

Today I will continue my adventure discovering how to cook Brussels sprouts with this recipe. I like the flavor that the black bean garlic sauce gives to the sprouts, plus you don’t have to add any salt because the sauce is salty. You can find this sauce in the Asian aisles of your local grocery store or you can order it online from Amazon (they have differend brands to choose from, like Kikkoman and Lee Kum Kee).
Brussels Sprouts with Black Bean Garlic Sauce recipe – 111 calories
Ingredients:
1 lb Brussels sprouts
2 tablespoons olive oil
1 1/2 tablespoons black bean garlic sauce
ground black pepper, to taste

Preparation:
1. Wash and trim the Brussels sprouts and quarter lengthwise.
2. Put the oil in a large skillet over medium high heat.
3. Add the sprouts and cook for about 3-5 minutes, until they start to brown. If they absorb all the oil, add a bit more.
4. Add the black bean garlic sauce and stir until the sprouts are coated.
5. Add a pinch of black pepper and cook for another 30 seconds or so.
6. Serve immediately.
Servings: 4
Nutritional information for one serving:
Calories: 111
Total fat: 7.8 g
Cholesterol: 0 mg
Sodium: 23.9 mg
Total carbs: 8.9 g
Fiber: 3 g
Protein: 3.3 g
Weight Watchers points: 2

Low Carb Milk for Low Carb Diet

If you want to go on a low carb diet, the first thing that you probably have to avoid is milk. Milk is filled with a lot of carbohydrates which will eventually ruin your whole diet plan. Imagine having to work out those extra pounds everyday and putting them on again in just a day or two. These are certainly time-consuming, since you have to undergo the same process all over again.

Any type of food which involves milk should certainly be avoided too if you are in a low-carb diet. Dairy products such as cheese or butter may also contain a considerable amount of carbohydrates, but they do not contain as much as normal milk does. You can seek of other alternatives for your favorite milk. These are excellent replacements for the milk you always love to drink.

Milk without Carbs

There are several brands in the market which offers milk without those nasty carbs which you rather do without. One great brand is Hood’s Calorie Countdown products. This line of product of Hoods is certified to give you quality milk but now without the carbs that you always worry about. For one, this type of milk tastes the same as normal skim milk, but this is definitely healthier. There are even different variants to choose from, including chocolate flavored milk which will definitely tickle your taste buds. With this brand, you can be sure that you can have at least seventy five percent of carbohydrates, which can drastically put off several pounds from your weight. This is certainly great if ever you are undergoing a strict diet of any kind, and not just for those who are under a low-carb diet. Not only does this product take off the extra pounds, but it is also delectable. So if ever you are craving to have a gulp of your favorite milk, then no need to fret, because Hoods is a great alternative for it.

Low Carb Alternative for Milk

Soy milk is another healthy alternative. If you are ever seeking for low carb milk, then soy milk is probably one of the things that you should get your hands on. Soy milk is not technically considered as a form of milk, since the end product is produced by soaking dry soybeans and grinding them with water afterwards. As a result, a stable emulsion of oil, protein and water is produced. If you are keen on the taste of how you want to have your milk, you may not find soy that attractive to the taste. Eventually, some get used to the taste of the soy in no time.

Yogurt is another option for low carb milk. Some yogurts may contribute to lose some weight and trim down those fats, especially the ones in your tummy. But nevertheless, be aware of the ingredients which are put in yogurts. Some manufacturers already add considerable amount of other ingredients in yogurt, so even if the yogurt is proven to help lose weight, the materials used in it may do otherwise.

Calories in Popular Alcoholic Drinks & Alcohol Calories Chart

It's surprising how many people are unaware of the high calorie content of popular alcoholic drinks. For instance how many people know that a cream liquor shot can contain 160 calories, the same amount of calories as a serving (3,5 oz / 100grams) of scrambled eggs. Or that a pint of lager (16 oz / 500 ml) has around 180 calories, the same amount of calories in a large slice of chocolate cake! (See calories in popular foods.)

What usually adds insult to injury is that heavy drinking sessions weakens our resolve (to put it mildly) and more often than not they are followed by equally unhealthy food binges; usually the saltier and fattier the better. And let's not even talk about breakfast the next morning. Come on admit it, I will, I'm just as guilty.

Even more bad news... alcohol is classed as 'empty' calories. It has zero nutritional value, and with 7 calories per gram, alcohol only comes 2nd to pure fat (9 calories/gram). Alcohol also slows down one's metabolism (which means you burn less fat) and inhibits one's liver from metabolizing fat. Aaargh, shoot me now.

For desperately needed help visit our great ideas and recipes for low calorie alcoholic drinks, and tips on how to naturally increase your metabolism.

Alcohol calorie chart showing calories in popular alcoholic drinks

Important: This alcohol calorie chart is to be used as a guide only. Alcohol Calorie contents can differ between various brands of wines, beers and spirits. Even 'Pint' sizes vary from continent to continent.

Alcohol Type	Calorie Content
Pint of beer	180
Glass of red wine	120
Glass of white wine	116
Glass of Champagne	95
Pint of cider	200
1 shot of Vodka	50
1 tot of Rum	50
1 tot of Whiskey	50
Cream Liqueur	160
Southern Comfort	80
Tia Maria	66
Jack Daniels	60
Mixer (soda)	50
Mixer (juice)	50

A night out for many guys (even if you don't recall) can consist of a couple of beers and some shots, and for the ladies perhaps the same, a few glasses of wine or some liqueur and mixers.

So just to put things into perspective:

• 4 pints of beer = 4 x 180 = 720 Calories
• 2 shots of creamy liqueurs = 2 x 160 = 320 Calories

That's 1040 Calories without even bending the elbow that much, the equivalent of a large meal!

If you want to cut down on alcohol calorie intake see our ideas for low calorie alcoholic drinks (that's the simple option) or make some lifestyle changes (the not so simple option) ...

How to reduce your calorie intake from alcohol consumption

• Make your first drink a light soda or any non alcoholic drink. Just do it! Usually the first drink goes down way too fast, and any desire that you had for moderation usually dissolves with that first alcoholic drink. Trust me on this one.
• If you have to attend functions or parties during the week then stick to non or low alcoholic beverages.
• Now write this on your forehead so that the bartender can read it 'After every alcoholic drink please give me a water or light soda drink'.
• Don't drink to get trashed. If you do then there's probably something wrong with your social environment. Yes, of course alcohol finely tunes your social skills, but remember there's a fine line between 'Don Juan' and 'annoying drunk'.
• If you enjoy mixers then order them with plenty of ice and diet/low calorie sodas.
• Visit our ideas and recipes for low calorie alcoholic beverages

Top Foods for Dieting

You don't have to be on a weight loss plan to lose weight.  If you want to burn more fat but don't want restrictions, calorie counting, or high priced but low flavor packaged food, try incorporating these seven powerful foods into your diet. 

These foods will help you in a variety of ways.  Some will help increase your metabolism.  Most will help make you feel more full.  Others can actually help burn fat.  The best way to add these foods to your diet is to use them to replace the junk food that you eat.  Then you'll get a double weight loss bonus by cutting empty calories, sugars, and bad fats and by adding these diet foods.

Fibrous and Vegetable Based

All of these foods are plant-based.  A diet high in fiber is one of the secrets to effective weight loss.  Fiber is great for a number of reasons.  It helps lower LDL, the bad cholesterol.  It makes you feel full and eat less.  High fiber foods take longer to digest.  Your resting metabolism increases due to the work your body does digesting these foods.

This list is in no particular order.  There is no miracle food so number one won't help you lose more weight than any of the other numbers.  Instead, try to add or increase the amount of all of these foods in your diet.  If you don't like one, then focus on the other six.

1.  Apples 

The pectin in apples makes you feel more full.  This is a great way to eat less.  In addition, the pectin actually limits your cells fat absorption.  Try an apple in the morning during breakfast or try it as a midday snack.

2.  Avocadoes

Avocadoes are proof that a food does not have to be low in fat to help you lose weight.  Instead, it needs to have the right kind of fat.  Avocadoes contain more than  25 of the essential nutrients.  When you eat an avocado you're getting B vitamins, potassium, vitamin E, and lutein.

3.  Grapefruits

Of all the citrus foods, grapefruit ranks the best as a diet food.  It can lower your insulin levels which in turn will make you less hungry.  If you don't like grapefruit, add a different citrus fruit.  Both grapefruits and oranges can increase your metabolism.  The vitamin C actually dilutes fat.

4.  Hot peppers

Spicy foods such as jalapeños are one of the best diet foods.  They give a quick boost to the metabolism.  They also prove that healthy food is not necessarily bland.

 

5.  Broccoli

Broccoli is a powerful anticancer food.  Its high in calcium, iron, magnesium, vitamin A, and vitamin C.  It's filling without being high in calories.

6.  Blueberries

Blueberries are full of powerful antioxidants.  They fight against disease, give you energy, and their sweet taste makes a great snack.

7.  Almonds

Of all the nuts, almonds are the most nutritional.  Have a handful of almonds in the morning during breakfast to give you energy for the rest of the day.  They are also great to replace any unhealthy snack foods which are standing in the way of your weight loss goals.

Adding these top seven foods to your diet will help you lose weight while being healthy.  The weight will not come off overnight, but you will gradually shed pounds and keep them off. 

Diabetic Biscotti recipe – 111 calories

Here’s a wonderful biscotti recipe that can be enjoyed by everyone. It’s easy to make and has a great taste from the spices. You can use toasted almonds or walnuts if no hazelnuts are available.

Diabetic Biscotti recipe – 111 calories
Ingredients:
1/4 cup finely chopped hazelnuts
2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/2 cup sugar substitute (granular low-calorie sweetener)
1/4 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon ground nutmeg
1/3 cup butter
2 eggs
1/4 cup granulated sugar
1 teaspoon vanilla extract
1/2 teaspoon almond extract

Preparation:

1. Roast the hazelnuts in a shallow pan in a 350° F oven for about 10 minutes. Rub the warm nuts vigorously in a tea towel to remove the bitter skins.

1. In a bowl, combine the flour, baking powder, sweetener, cinnamon, nutmeg and salt.
3. In another bowl, cream the butter and sugar until fluffy.
4. Beat in the eggs, almond and vanilla extracts.
5. Stir in the flour mixture and hazelnuts.
6. Divide the dough in half. Shape into 2 logs, 2 inches wide and 12 inches long.

7. Spray a baking sheet with some nonstick coating. Bake the bars at 325 degrees F until golden brown (about 25 minutes).

8. Remove and let cool for 5 minutes.
9. Cut the bars diagonally into 21 slices about 1/2 inch thick.

10. Lay the slices on a baking sheet, return to the 300 degrees F oven and bake for about 10 more minutes. Remove to a wire rack and let cool completely before storing in airtight container.

Servings: 21
Nutritional information for one serving:
Calories: 111
Total fat: 4.4 g
Cholesterol: 20.1 mg
Sodium: 99.4 mg
Total carbs: 15.5 g
Fiber: 0.5 g
Protein: 2.1 g
Weight Watchers points: 2

Adriana's Greek Pasta Salad

 
Ingredients
1 pound rotini
1 pound boneless skinless chicken breasts
3 stalks celery — chopped
1 red bell pepper — chopped
2 1/4 ounces black olives — sliced
4 ounces feta cheese — drained & crumbled
3 green onions — finely sliced
16 ounces Italian salad dressing

Cook chicken in water to cover with 1 bay leaf. Bring to boil and cook for 30 min. or until juices run clear. Cool and remove skins. Or, you can cook chicken in frying pan until cooked through. Cut into bite size pieces. Cook noodles and drain. Add all ingredients and mix well. I use only about half the bottle of dressing and then put the rest on the table if someone wants more. Serve warm or cold. Serves 6

Tuna Medley with Roasted Vegetables

Wake up your taste buds with this zingy recipe from WLR member Fiona J.

Ingredients

• 300g Potatoes, Old
• 1 Large Courgette
• 1 Small Aubergine
• 1 Medium Yellow Pepper, Deseeded
• 1 Tbsp Olive Oil
• ½ Sachet Spice Mix, Cajun Potato Wedge, Schwartz*
   
• 1 Can/400g Tomatoes, Chopped
• 150g Tuna Chunks in Brine, Drained
• 35g Sundried Tomatoes
• 160g Mushrooms
• 2 Cloves Garlic
• 3g Chillies, Very Lazy, EPC (or to taste!)

Method

1. Bring the potatoes to the boil, reduce heat and simmer for 5-10 minutes.
2. Pre-heat oven to 230oC / Gas Mark 8.
3. Cut courgette, aubergine and pepper into wedges and place in roasting tray.
4. Remove potatoes from heat, drain and slice into wedges, add to roasting tray.
5. Drizzle with oil, sprinkle with spice mix, and roast in oven for approx. 15 minutes (or until tender).
6. Meanwhile heat the chopped tomatoes, sundried tomatoes, mushrooms, tuna, chilli and garlic in a pan and simmer for approx. 12 minutes.
7. Serve roasted vegetables with tuna/tomato sauce. Eat immediately!

Equipment Required

• Teaspoon, tablespoon
• Sharp knife
• Chopping board
• Roasting Tray
• Saucepan

Roasted Vegetable Lasagne

A deliciously tasty dish, you won't believe it's only 350 calories a serving!

Ingredients

• 1 Medium Aubergine
• 2 Courgettes
• ½ Tsp Salt
• 400g Cherry Tomatoes
• 1 Medium Yellow Pepper
• 1 Medium Onion
• 2 Cloves Garlic
• 1½ Tbsp Olive Oil
• Freshly Ground Black Pepper
   
• 25g Sauce Flour
• 500ml Skimmed Milk
• 30g Parmesan Cheese
   
• 9 Sheets Lasagne Verdi
• 60g Mozzarella

Method

1. Wash, top and tail the aubergine and courgettes. Cut into 2cm (3/4") cubes. Pop in a colander, and sprinkle with salt; shaking well to coat all the vegetables. Set aside.
2. Using the point of a sharp knife carefully prick each tomato, to just break the skin.
3. Pour boiling water into a glass bowl and, using a spoon, add 5-6 tomatoes. Once the skins split, remove them from the water; leave to cool for a few seconds; then peel the skins off and pop the skinned tomatoes in the roasting tray. Repeat until all tomatoes skinned. (Don't be tempted to add them all at once!)
4. Pre-heat oven to 190°C
5. Quarter and seed the pepper; peel and halve the onion - cut them both into 2cm (3/4") cubes and add to the roasting tray.
6. Tip the aubergine and courgettes onto a bed of paper towel and, using more paper towel, dap the excess moisture away. Add them to the roasting tray.
7. Sprinkle the crushed garlic and freshly ground black pepper over the vegetables. Drizzle the oil over the top, and pop in the oven for 40 minutes (until the edges are charred brown)
8. Meanwhile, mix the sauce flour with the milk. Heat in a saucepan over a medium heat, stirring continuously, until the the sauce begins to bubble and thicken. Reduce the heat to a simmer, continue stirring for a further 2 minutes. Remove from the heat and stir in the grated Parmesan (reserving a little for the top)
9. Once the vegetables are roasted assemble the layers of lasagne in an oven proof dish:
• 1/4 Sauce
• 1/3 Roasted Vegetables
• 1/3 Mozzarella
• 3 Sheets Lasagne
10. Repeat the layers twice more and top with the remaining 1/4 sauce, and the reserved Parmesan.
11. Return to the oven and roast for 25-30 minutes.
12. Serve with a green leafy salad

Savory Sweet Potatoes recipe – 120 calories

This is a quick and easy recipe for sweet potatoes, which in my opinion should never be made any sweeter. The blend of spices, herbs, olive oil and lemon juice is just wonderful… a fabulous way to prepare sweet potatoes!

Savory Sweet Potatoes recipe – 120 calories
Ingredients:
2 large sweet potatoes (peeled, cut into French fries, rinsed and dried)
1 tablespoon rosemary (minced)
1 tablespoon tarragon (minced)
1 tablespoon parsley (minced)
1/4 teaspoon ground cumin
2 tablespoons olive oil
1 teaspoon lemon juice
salt, to taste
freshly ground pepper, to taste

Preparation:
1. Heat the oven to 350 degrees F.
2. Toss the potatoes together with all other ingredients to coat.
3. Place on a sprayed baking sheet.
4. Bake for about 20-25 minutes (or until golden and crispy).
Servings: 4
Nutritional information for one serving:
Calories: 120
Total fat: 6.9 g
Cholesterol: 0 mg
Sodium: 37.5 mg
Total carbs: 14 g
Fiber: 2.1 g
Protein: 1.3 g
Weight Watchers points: 3

Baked Chicken Thighs recipe – 200 calories

This is the easiest and juiciest chicken recipe I have ever made. Very tasty and quick to make, it’s perfect for a weekday meal when you’re too worn out to do a heavy prep!

Serving suggestion: garnish with some chopped fresh parsley and serve with a side of mixed vegetables and rice.

Baked Chicken Thighs recipe – 200 calories
Ingredients:
8 chicken thighs
4 teaspoons soy sauce
garlic powder

Preparation:
1. Arrange the chicken thighs skin side up in a shallow baking dish.
2. Sprinkle with garlic powder.
3. Drizzle about 1/2 teaspoon soy sauce on each piece.
4. Bake at 350 degrees Fahrenheit for about 50-60 minutes, until the skin is brown and crisp and the meat is ready to fall off the bones.
Servings: 8
Nutritional information for one serving:
Calories: 200
Total fat: 14.3 g
Cholesterol: 78.9 mg
Sodium: 239 mg
Total carbs: 0.1 g
Fiber: 0 g
Protein: 16.5 g
Weight Watchers points: 5

Apple Cider Salad

Ingredients
2 packages gelatin powder — unflavored
2 cups apple cider
1/4 teaspoon salt
2 cups apples — diced
1/4 cup black walnuts — chopped
1 tablespoon chopped parsley
cooking oil
lettuce leaves — for decoration
Apple Cider Salad Preparation

1. Put 1/2 cup cold water into a small bowl. Sprinkle two envelopes (2 tablespoons) of unflavored gelatin on water. Let stand 5-10 minutes to soften.
2. Heat 2 cups apple cider until very hot; add salt. Remove from heat and immediately add softened gelatin. Stir until gelatin is completely dissolved. Have a 1 quart mold lightly greased with cooking oil. Do not use olive oil. Spoon about 1/2 cup of gelatin mixture into mold and place in refrigerator.
3. Chill remaining mixture until slightly thicker than consistency of unbeaten egg white. Just before large bowl of gelatin is desired
consistency, dice apples and chop walnuts and parsley. Add this to the
gelatin and place into the mold which already has thin bottom layer of
gelatin. Chill until set.
4. Unmold onto serving plate which has been decorated with lettuce
leaves; curly endive is a good choice.

Orange Rice

Orange Rice Ingredients
1 c. rice, uncooked
1 c. water
1 c. orange juice
1 tsp. reduced calorie margarine
Dash of salt
1 tbsp. orange rind, freshly grated
1/2 c. fresh orange sections, seeded
Orange Rice Preparation

In a 2-quart microwave safe casserole, combine the rice, water, orange juice, margarine and salt. Cover, microwave on High for 5 minutes. Stir in the orange rind. Turn the bowl 1/4 turn. Microwave on High for an additional 10 minutes, turning the bowl after 5 minutes. Do not uncover the bowl. Allow to set covered for an additional 10
minutes or until all of the liquids have been absorbed. Immediately before serving, fluff with a fork, add orange sections and mix gently.
Serve with pride. Makes about 6 (100 calories) servings.

Black Bottom Pie - Graham Cracker Crust

Black Bottom Pie – Graham Cracker Crust Ingredients
1 1/4 c. graham cracker crumbs
1/2 c. diet margarine
For the filling:
1 envelope unflavored gelatin
3/4 c. part-skim ricotta cheese
12 packets sweetener
1 packet low-calorie whipped topping mix
1 1/2 c. skim milk
1 tbsp. vanilla extract
1/4 c. cocoa
Black Bottom Pie – Graham Cracker Crust Preparation

Combine crumbs with diet margarine by cutting in softened margarine until mixture resembles coarse crumbs. Press firmly in bottom and sides of 8 or 9 inch pie pan. Bake in preheated 350 degree oven for 8 to 10 minutes. Cool. In small saucepan, sprinkle gelatin over 1/2 cup skim milk. Let stand one minute. Heat, stirring constantly until gelatin dissolves. In blender or food processor, blend ricotta until smooth and add gelatin mixture, remaining 1 cup milk and vanilla. Continue blending until completely smooth. Remove half the mixture, set aside. To mixture still in blender, add 6 packs sugar substitute and cocoa. Blend thoroughly. Pour blender mixture into crust, chill for 30 minutes or until partially set. At the same time, chill remaining mixture for 30 minutes. Prepare whipped topping mix according to package directions gradually adding remaining 6 packets sugar substitute. Whisk into reserved,chilled mixture until blended smoothly. Spoon over chocolate layer; chill until set. Garnish with dusting of cocoa.

Makes one (8 or 9 inch) pie or 8 servings.

Healthy Smoothie Recipes

It is amazing what you can do with a fridge full of fresh fruit and a blender. The difference between blender recipes and juicing is the added advantage of soft fibers.

This is wonderful for cleaning and maintaining a healthy colon. Blender recipes are an excellent addition to a healing and cleansing program.

Apricot Pineapple Smoothie Recipe

• 1/4 cup crushed pineapple
• 1 fresh apricot, diced
• 6 strawberries
• 1/2 banana
• 1 1/2 cup water
• 1 tbsp. skim milk powder
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax seed oil (optional)

In a blender, process fruit with the rest of the ingredients. Blend until thoroughly mixed and serve.

Banana-Strawberry Fruit Smoothie Recipe

• 1 banana, frozen
• 6 strawberries, frozen
• 1 1/4 cup water
• 1 tbsp. skim milk powder
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Tropical Fruit Shake

• 1/2 mango
• 2 tbsp. frozen pina coloda mix (or 1/8 tsp. natural coconut extract)
• 1/2 banana, frozen
• 4 strawberries, frozen
• 6 ice cubes
• 1 1/4 cup water
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Banana-Berry Fruit Smoothie

• 1/2 pear, cored
• 1/4 cup frozen blueberries or frozen mixed berries
• 1/2 banana, frozen
• 1 1/4 cup water
• 1/8 tsp. cinnamon
• 1 tbsp. skim milk powder
• 1 heaping tbsp. high-quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Banana-Orange-Strawberry Fruit Shake

• 1/2 cup orange juice
• 1/2 banana, frozen
• 6 strawberries, frozen
• 1/2 cup water
• 1 tbsp. skim milk powder
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Healthy Fruit Protein Shake Recipes

It is amazing what you can do with a fridge full of fresh fruit and a blender. The difference between blender recipes and juicing is the added advantage of soft fibers.

This is wonderful for cleaning and maintaining a healthy colon. Blender recipes are an excellent addition to a healing and cleansing program.

Apricot-Pineapple-Strawberry Shake

• 1 fresh apricot, diced
• 1/4 cup crushed pineapple
• 1/2 banana
• 6 strawberries
• 1 tbsp. skim milk powder
• 1 1/2 cup water
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax seed oil (optional)

In a blender, process fruit with the rest of the ingredients. Blend until thoroughly mixed and serve.

Banana-Strawberry Smoothie

• 6 strawberries, frozen
• 1 banana, frozen
• 1 tbsp. skim milk powder
• 1 1/4 cup water
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)
In a blender, process all the ingredients until thoroughly mixed and serve.

Tropical Shake

• 1/2 banana, frozen
• 4 strawberries, frozen
• 1/2 mango
• 1 1/4 cup water
• 2 tbsp. frozen pina coloda mix (or 1/8 tsp. natural coconut extract)
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)
• 6 ice cubes

In a blender, process all the ingredients until thoroughly mixed and serve.

Banana-Berry Smoothie

• 1/2 pear, cored
• 1/2 banana, frozen
• 1/4 cup frozen blueberries or frozen mixed berries
• 1 tbsp. skim milk powder
• 1 1/4 cup water
• 1/8 tsp. cinnamon
• 1 heaping tbsp. high-quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Banana-Orange-Strawberry Shake

• 6 strawberries, frozen
• 1/2 banana, frozen
• 1/2 cup water
• 1/2 cup orange juice
• 1 tbsp. skim milk powder
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Homemade Fruit Juice Recipes

Fruit juices are an excellent refreshment and anyone that enjoys them will likely also enjoy fruit gifts. You can send friends and family a fruit gift basket and they can be perfect as birthday giftsor even as Holiday gift baskets. Fruit juices and fruit are important parts of your diet and are great gift that promotes good health.

Lemon~Lime Ginger Ale

• handful of grapes
• 1 apple, cored and sliced
• ½ inch fresh ginger (less if you find the taste too strong)
• 1/2 lime
• 1/4 lemon
• sparkling mineral water

Remove the grapes from the stem. Juice the apple and ginger together, then juice the rest of the fruit. Pour the juice in a large glass and fill to the top with sparkling water and serve with ice.

Sparkling Tropical Fruit Juice

Recipe taken from I Hate Counting Calories!

• 1 kiwi, peeled
• 1 orange, peeled and sectioned
• 1/2 mango, peeled and sliced
• sparkling mineral water

Process the fruit in a juicer. Pour the juice in a large glass and fill to the top with sparkling water and serve.

Gingered Apple Cider Juice

• 1 inch piece ginger
• 3 apples or 1 cup apple cider

Process through a juicer and serve.

Peach Pear Apple Juice Recipe

• 1 apple, cored and sliced
• 2 peaches, remove seed
• 1 pear, sliced

Process through a juicer and serve.

Fruit Punch (Juice)

• 6 strawberries, fresh or thawed from frozen
• 1 apple, cored and sliced
• 1/2 orange, peeled and sectioned

Process the fruit in a juicer and serve.

Fruit Nectar Recipe

• 1/2 cup raspberries, fresh or thawed from frozen
• 1 orange, peeled and sectioned
• 1 nectarine, pitted and sliced

Process the fruit in a juicer and serve.

Blueberry Cherry Juice Recipe

• handful of cherries, pitted
• 3/4 cup blueberries
• 1 apple, cored and sliced

Process the fruit in a juicer and serve.

Fruit Juice Recipe Ideas …

• 1 cup strawberries
• 2 med. apples
• 1 tsp. lemon juice

• 1/2 red grapefruit
• 1 med. orange
• 2 handfuls cranberries

• 1 pear
• 1 peach
• 1 apple

• 1 orange
• 1 mango
• 1 apple

Mandarin Orange and Dragon Fruit Salad

Ingredients :
100 g of mandarin oranges
     60 g flesh dragon fruit
     50 g low fat yogurt

Method:
     1. Mandarin orange peel and set aside one by one. Set aside.
     2. Dragon fruit flesh cut a box shape. Combine with mandarin oranges.
     3. Input yogurt. Mix evenly.
     4. Serve.

Nutritional value per serving
     Energy: 133.8 kcal
     Fat: 1 g
     Carbohydrates 27.3 g
     Fiber: 2.8 g
     Protein: 3.8 g

Tips and Advice:
     1. Serve chilled more enjoyable.
     2. Add a little lychee syrup or to taste to get a more delicious flavor.
     3. Can be served as dessert or for snacking.

Baked Spaghetti with Chicken

Ingredients :

    100 g whole wheat spaghetti

    100 g chicken meat (roughly chopped)

    ½ onion slices

    2 cloves garlic

    1 tablespoon canola oil for sauteing

    200 ml low-fat milk

    2 eggs (beaten off)

    ½ teaspoon salt

    ¼ tsp nutmeg powder

    ½ tbsp pepper powder

    Water for boiling

Method:

1.      Boil water. Boil spaghetti until done (about 13 minutes). Remove and drain.

2.      Saute garlic and onion until fragrant. Enter the chicken and cook until done. Add pepper, salt, and nutmeg. Mix well.

3.      Combine spaghetti and stir earlier in the basin. Mix well.

4.      Add beaten eggs and milk. Mix well.

5.      Pour into a mold that has been thinly smeared with cooking oil.

6.      Sprinkle pieces of celery in it.

7.      Bake at 180 ° C for about 45 minutes.

8.      Lift. Chill briefly. Cut and serve.

Nutritional value per piece

 Energy: 163.2 kcal

 Fat: 4 g

 Carbohydrates: 17.5 g

 Fiber: 3.3 g

 Protein: 14.2 g

Tips and advice:

1.      To be able to use grated cheese topping.

2.      Two whole eggs can be replaced with egg whites 4 grains.

3.      You can add pieces of cheddar cheese to the mix box.

4.      Chicken meat can be replaced with beef or fish.