Blueberry smoothie

If you are skipping breakfast, aside from dragging in the morning, you may be missing some essential nutrients. Here’s an idea so you don’t derail your New Year’s Resolution to eat more healthy: A smoothie recipe that’s good for you, tastes delish and keeps your bladder happy. But remember, a dietitian’s taste buds may be a little more sugar sensitive, so feel free to add another teaspoon or so of honey if it isn’t sweet enough for you. Don’t worry, honey is only 20 calories per teaspoon.

BLUEBERRY BLAST

Yields: 2 servings

1 cup lowfat milk or almond milk (8 grams protein in a cup of milk, 1 gram protein in a cup of almond milk)
1/2 cup Greek style plain yogurt
1/2 tsp vanilla extract
2 teaspoons honey to taste (optional if using vanilla yogurt or sweetened almond milk)
1 cup baby spinach or kale, stems removed, washed, dried and chopped
1 cup fresh or frozen blueberries or if you tolerate bananas: 1/2 cup blueberries and 1/2 ripe banana, sliced
1/4 cup quick cooking oats (you can use old fashioned, just may need to blend longer)
1/4 avocado (optional) added if you don’t tolerate or like bananas

Place 1/2 of all ingredients into a blender. Cover and blend a minute until creamy and smooth. Repeat for the second serving. Serve immediately in a 16 oz glass or freeze in a freezer safe container with a lid and leave 1 inch of space for expansion. Or cover and refrigerate for the next day.

Growing teens and athletes can add nut butter and whey protein powder (may be IC safe for some). If you want to avoid the vitamin C in protein powders that can be an IC irritant, but you want extra protein, dry, non-fat milk powder adds 3 grams protein and 25 calories per tablespoon. Garnish with fresh mint leaf or coconut if desired.
Roughly: 200 calories, 30 grams carb and 18 grams protein per 1/2 recipe

Adapted from Kirsten of Comfortably Domestic

There’s a chill in the air and fall is upon us. Try this hearty IC Friendly breakfast for a quick warm-up!
Another great recipe from our IC cook, Marcia!

frittata

IC BREAKFAST FRITTATA CUPS

5 large eggs
2 tablespoons milk
1/2 cup bell peppers, chopped (any color)
1/2 cup zucchini, chopped
1/4 cup crumbled feta or shredded mozzarella cheese
salt and pepper to taste
some choopped fresh basil or parsley if you like
non-stick cooking spray
12-count muffin tin

In a medium bowl, whisk together the eggs, milk, salt and pepper. Fold in vegetables and cheese. Spray entire muffin tin with cooking spray. Fill each cup to within 1/4-inch of the top with the egg mixture and a sprinkle of fresh herbs and/or dab of butter.

Bake at 375 degrees for 8-10 minutes or until the center of each frittata is set. Gently remove from muffin tin. Enjoy! Or allow to cool completely before storing in an air-sealed container in the fridge for 3 days or freeze.

The stored frittatas can be reheated in a microwave.

Makes 10-12 frittatas.

Ingredients:

1/3 c honey

1/2 c almond or peanut butter

1 tsp vanilla extract

1 1/4 c gluten free crispy rice cereal

1 c gluten free uncooked oats

2 Tbsp ground flax seed if tolerated or ground almonds

2 1/2 tsp unsweetened carob powder (optional available at health food stores or online)

Optional: Add your favorite tolerated dried fruit — blueberries, golden or regular raisins, pear or apple chunks.

Instructions:

Microwave honey and nut butter 30-45 sec or until bubbly in a glass bowl. Add vanilla.

Combine rice cereal, oats, flax seed or almonds and carob powder in a large bowl. Stir in honey nut butter mixture until well combined with a spatula as is very sticky.

Pour into lined 8×8 pan and press down until level. Cool then cover and put in refrigerator at least 30 minutes.

Cut into bars with sharp knife sprayed with cooking spray. Cut into 8 or more bars, wrap in plastic wrap and refrigerate. Leave out 5 min and enjoy!

Here’s a muffin recipe that goes well with a Thanksgiving meal or with the leftovers later.  Enjoy your time off this week.

GOLDEN HARVEST MUFFINS 

Makes 18 – 20 muffins

Ingredients:

  • 2 cups flour
  • 1 cup sugar
  • 2 teaspoons baking soda
  • 2 teaspoons cinnamon
  • 1/2 teaspoon salt
  • 2 cups shredded, peeled apples
  • 1/2 cup shredded carrots
  • 1/2 cup brown raisins
  • 1/2 cup chopped nuts
  • 3/4 cup oil
  • 1/4 cup milk
  • 2 teaspoons vanilla
  • 2 eggs, beaten

Instructions:

  1. Heat oven to 350 degrees.  Line 18 muffin tins or spray with non-stick cooking spray.
  2. Combine flour, sugar, baking soda, cinnamon & salt.
  3. Add apples, carrots, raisins & nuts.  Mix well.
  4. Add oil, milk, vanilla & eggs; stir until just moistened.
  5. Fill muffin tins 3/4 full.
  6. Bake for 20 – 25 minutes.