Wake-Up Smoothie

Wake-Up Smoothie

WebMD Recipe from EatingWell.com

With a stash of berries in your freezer, you can jump-start your day with this nutritious, tasty smoothie in just minutes. It provides vitamin C, fiber, potassium and soy protein.

Ingredients

Prep: 5 minutes | Total Time: 5 minutes

• 1 1/4 cups  orange juice, preferably calcium-fortified
• 1 banana
• 1 1/4 cups frozen berries such as raspberries, blackberries, blueberries and/or strawberries
• 1/2 cup  low-fat silken tofu or low-fat plain yogurt
• 1 tablespoon  sugar or sugar-substitute, optional

Instructions

Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or sugar substitute), if using, in a blender; cover and blend until creamy. Serve immediately.

Reviewed July 16, 2012

From www.eatingwell.com with permission. © 2011-2012 Eating Well Inc.
For more recipes go to EatingWell.com

Carob Almond Banana Smoothie

Carob Almond Banana Smoothie

By The Gluten Free Goddess WebMD Recipe from Foodily.com

Pacific Almond milk makes deliciously thick and creamy smoothies. Lucky for us it's gluten free and dairy-free (always check labels on your particular brand). Chill a glass with a few ice cubes as you whip up this yummy smoothie.

Ingredients

1 sliced frozen banana
1 cup unsweetened almond milk
1 rounded tablespoon carob powder
1 rounded tablespoon Vanilla Rice Protein Powder
Pinch of Vanilla Powder
Pinch of stevia to taste

Instructions

Combine the ingredients in a sturdy blender and whip on high till smooth and creamy.
Pour into a chilled glass and sip.
Total Servings: 4

Nutritional Information Per Serving

Calories: 154
Carbohydrates: 29.9g
Cholesterol: 0mg
Fat: 3.7g
Saturated Fat: 0g
Fiber: 4.2g
Sodium: 183mg
Protein: 2.9g

Frozen Banana "Ice Cream"

This is the perfect thing to do when you have bananas that are starting to get too ripe. Peel them and stick them in the freezer. When the bananas are frozen, you're ready to start making "ice cream."

Your guideline is two bananas per serving.

Ingredients:
Bananas (2 per serving)
Milk
Vanilla
Pinch of salt

Directions:
Put the frozen bananas into the food processor and pulse until they are chopped finely. Add a splash of milk, the salt and vanilla. Process until smooth. Add additional milk until you get the right consistency. Keep processing until the banana "ice cream" is creamy and smooth.

If you've used really ripe bananas, you won't need any sweeteners, but feel free to put some healthy sweetener in this to taste.

Blueberry Frozen Yogurt

Blueberry Frozen Yogurt

Crazy easy and very delicious! Adapted from WebMD

Ingredients:

1 lb of frozen fruit - blueberries, blackberries, strawberries, peaches, mangoes. You can do a single flavor or combine them.
1/2 cup honey or a combination of honey and a healthy sweetener like agave, xylitol, etc.
1 cup of non-fat Greek yogurt
1tsp lemon juice
1 tsp lemon zest
1 tsp vanilla
Pinch of salt
A little milk if needed to get the right consistency

Directions
The fruit into a food processor (with a blender, you'll have to do a couple of scrape downs).
Pulse the food processor until the fruit is finely chopped
Add the yogurt, honey, lemon juice and zest, vanilla and salt
Process until smooth. You can add more sweetener to taste. If the frozen yogurt is too thick, add a splash of milk until you get the desired consistency.

quinoa breakfast bars with blueberries

Quinoa Breakfast Bars with Blueberries
By The Gluten Free Goddess
WebMD Recipe from Foodily.com

These cereal bars are pleasantly moist and chewy, much like an old-fashioned oatmeal bar. And the best part? They freeze well for an easy grab-and-go gluten-free breakfast. You supply the no-whip caramel soy latte.

Ingredients:
1 cup quinoa flakes
1/2 cup sorghum flour
1/2 cup buckwheat flour
1/4 cup gluten-free cornmeal
1/4 cup tapioca starch or potato starch
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon fine sea salt
1 1/4 teaspoon xanthan gum
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup light brown sugar
1/3 cup light olive oil
2 eggs, beaten; or Ener-G Egg Replacer for 2 eggs (equals 1/4 cup liquid)
1/2 cup rice, hemp or nut milk
1/4 teaspoon mild rice vinegar
1 tablespoon bourbon vanilla extract
1 cup blueberries

Instructions:
Preheat the oven to 350 degrees F. Line a 9-inch square cake pan with greased parchment.

Whisk together these dry ingredients:

1 cup quinoa flakes
1/2 cup sorghum flour
1/2 cup buckwheat flour
1/4 cup gluten-free cornmeal
1/4 cup tapioca starch or potato starch
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon fine sea salt
1 1/4 teaspoon xanthan gum
1 teaspoon organic ground cinnamon
1/4 teaspoon ground nutmeg

Add in and mix:

1 cup brown sugar
1/3 cup light olive oil
2 eggs, beaten; or Ener-G Egg Replacer for 2 eggs (equals 1/4 cup liquid)
1/2 cup rice, hemp or nut milk
1/4 teaspoon mild rice vinegar
1 tablespoon bourbon vanilla extract

Beat until smooth. The batter will be thick and sticky.

Add in:

1 cup blueberries

Stir to distribute.

Plop the batter into the cake pan and using a rubber spatula (or oiled fingers) press the batter into the corners and smooth the top.

Bake in the center of the preheated oven for 35 to 40 minutes or so, until firm. The edges will be golden, the center should be firm to the touch.

Cool the pan on a wire rack.

Total Servings: 15

Nutritional Information Per Serving
Calories: 186
Carbohydrates: 24.9g
Cholesterol: 0mg
Fat: 6.6g
Saturated Fat: 0.9g
Fiber: 1.6g
Sodium: 142mg
Protein: 5.8g

Curry Ranch Dressing

Curry Ranch Dressing
By The Gluten Free Goddess
WebMD Recipe from Foodily.com

Cashew cream makes a luscious, creamy base for ranch-style dressings and sour cream-style sauces. Here I combined traditional ranch flavors with a kiss of curry. We enjoyed it on crisp herbal salad greens and as a dip for fresh carrot sticks.

Ingredients:
1 cup soaked, raw cashews
1/2 cup fresh filtered water
1 tablespoon fresh lemon or lime juice
1/2 to 1 teaspoon mild gluten-free curry powder, to taste
1/4 teaspoon organic garlic powder
1/4 teaspoon organic onion powder
Pinch of sea salt, to taste
Black pepper, to taste
1 teaspoon fresh minced dill
2 teaspoons fresh minced parsley
2 teaspoons fresh minced basil leaves

Instructions:
Combine the soaked cashews, water, lemon juice, curry, garlic, and onion powder in a Vita-Mix or blender and blend until smooth and creamy. If the sauce is too thick, add a tablespoon of filtered water to thin; pulse. Season with sea salt and black pepper, to taste. Add the fresh chopped herbs. Pulse briefly to combine. Taste test! Adjust seasonings to your liking. Store in a covered glass jar or storage container. The flavors get better as it chills.

Use as a salad dressing or as a dip for carrot, celery, and zucchini sticks and broccoli florets. Makes four servings.

Karina's Notes: For a thicker dip for crudities, use a little less liquid to start. You can always add more. Out of fresh herbs? Use dried. Start with a teaspoon each of dried herbs. Using this as a veggie dip is a tasty way to get kids to munch healthy foods. Best used within four days.

Total Servings: 4

Nutritional Information Per Serving
Calories: 204
Carbohydrates: 12.6g
Cholesterol: 0mg
Fat: 16.1g
Saturated Fat: 3.2g
Fiber: 1.6g
Sodium: 7 mg
Protein: 5.6 g

For more recipes go to Foodily.com

Quinoa Taco Salad

Quinoa Taco Salad
By The Gluten Free Goddess
WebMD Recipe from Foodily.com

My vegan quinoa taco salad is sans tomatoes. And bean-free. No customary black beans here. But if you love black beans with a white hot passion, add 'em in. You can also add crumbled goat cheese on top, if you desire.

Ingredients:
1 cup quinoa cooked in two cups water
Extra virgin olive oil, as needed
Juice from 2 juicy limes
Sea salt, to taste
2-3 tablespoons fresh chopped cilantro or parsley
1 half small red or purple onion, diced fine
1 small yellow bell pepper, cored, seeded, diced fine
1 cup roasted corn kernels (I used frozen, roasted on a cookie sheet for 6-7 minutes,
then cooled)
1 large head of crisp romaine lettuce, washed, dried, sliced crosswise
Gluten-free tortilla chips
1 large avocado, pitted, peeled, diced

Instructions:
Cook the quinoa per package instructions. Fluff the cooked quinoa with a fork. Scoop the quinoa into a bowl.

Drizzle the cooked quinoa with extra virgin olive oil and toss to coat. Squeeze on fresh lime juice and toss again. Season the mixture with sea salt, to taste.

Add in the fresh chopped cilantro, diced red onion, diced yellow pepper, and roasted corn kernels. Stir lightly to distribute. Taste test for seasoning adjustments.

Line four salad bowls or plates with the fresh romaine. Spoon the quinoa salad on the center of the lettuce. Add the diced avocado to each plate. Tuck in a few tortilla chips around the edges.

Serve with an extra lime wedge.

More Options:
Add a cup of chilled, drained black beans, if you like your taco salad super hearty.
Add sliced red or yellow cherry or grape tomatoes, if you desire.
Sprinkle with the cheese of your choice.
Serve with your favorite salsa on the side.

Total Servings: 4

Nutritional Information Per Serving:
Calories: 240
Carbohydrates: 41.2g
Cholesterol: 0mg
Fat: 4.4g
Saturated Fat: 0.6 g
Fiber: 5.4g
Sodium: 24 mg
Protein: 6.7 g

For more recipes go to Foodily.com ~ Find more WebMD recipes on the Recipe Finder

Leek and Spinach Frittata

Leek and Spinach Frittata
By The Sprouted Kitchen

I like to use more whites to make it a bit lighter, if you like a richer egg dish, use 10 whole eggs.

Ingredients:
2 Whole Eggs
10 Egg Whites
1/3 Cup Milk
2 Leeks, White and Light Green Parts, Thinly Sliced
1 tbsp. Butter
1 Cup Fresh Steamed Spinach
¾ Cup Shredded Cheese (I used Goat’s Milk Gouda)
2 tsp. Hot Sauce
1 Cup Baby Heirloom Tomatoes, Halved
Fresh Basil
Salt and Pepper to Taste

Instructions:
Preheat oven to 500’

Warm the butter in a saucepan (preferably non stick) on medium heat, add the sliced leeks and sauté until they begin to caramelize, about 10 minutes.

In a large bowl, whisk the eggs, egg whites, hot sauce and milk. Incorporate some air and break them up, whisk about 4 minutes, yes, your arm will start to hurt. Add a good pinch of salt and pepper.

Squeeze as much water possible out of the steamed spinach, give it a rough chop, and squeeze again.

Distribute the leeks in the pan, as this will be your frittata base. Turn the heat back to medium and pour the egg mixture on top. Scatter in the chopped spinach and the shredded cheese and allow the mix to sit for a minute. Use a spatula to lift up the sides.

As it starts to firm up, lay your tomatoes on the top, cut side up. Put the entire pan into the oven on the top rack. Let it bake for about 8 minutes and check. It should be set, but still have a little give when you push on the middle. Remove and let it cool a bit before serving. This recipe goes well with some fresh chopped basil and a dollop of Greek yogurt.

Total Servings: 6

Nutritional Information Per Serving
Calories: 152
Carbohydrates: 6.7 g
Cholesterol: 83 mg
Fat: 8.6 g
Saturated Fat: 4.8 g
Fiber: .9 g
Sodium: 272 mg
Protein: 12.7 g

Strawberry Kefir Panna Cotta

By The Food Gal
WebMD Recipe from Foodily.com

A relative of yogurt, kefir is more like a smoothie or milkshake. Topped with strawberries, this creamy-dreamy dessert is just perfect.

Ingredients
3 tablespoons water
2 teaspoons unflavored powdered gelatin
1 1/4 cups whipping cream
3 tablespoons granulated sugar
2 cups low-fat strawberry kefir or your favorite flavor
3/4 teaspoon vanilla extract
Fresh fruit and mint leaves, for garnish

Instructions
Pour 3 tablespoons water into a small custard cup and sprinkle gelatin over it. Let stand until gelatin softens for about 10 minutes.

Combine whipping cream and sugar in heavy medium saucepan. Stir over medium heat until sugar dissolves and mixture is hot; don’t boil it. Remove from heat; stir in gelatin mixture until completely dissolved and mixture is smooth. Cool mixture to room temperature, about 45 minutes.

Stir kefir and vanilla extract into cream mixture. Pour mixture through a fine strainer into a large 4-cup measuring cup. Divide mixture among six (3/4-cup) custard cups or ramekins. Refrigerate until panna cotta is set, at least 6 hours or up to 1 day.

You can eat the panna cotta right out of the ramekins or unmold them. To unmold, run a thin knife around the sides of each panna cotta. Then, one at at time, place bottom of each ramekin in a bowl that has 1-inch of hot water in it. After about 45 seconds, remove the ramekin from the bowl of water. Place a plate over the ramekin and invert. Then, while holding tightly onto the custard cup and plate together, give it one strong shake. The custard should then release and settle onto the plate. Garnish with fresh fruit and mint leaves, if you like.

Total Servings: 6

Nutritional Information Per Serving
Calories: 142
Carbohydrates: 10.9 g
Cholesterol: 34 mg
Fat: 9.3 g
Saturated Fat: 5.8g
Fiber: 0g
Sodium: 44 mg
Protein: 3.9 g

For more recipes go to Foodily.com
Find more WebMD recipes on the Recipe Finder

No-Guilt Mashed Potatoes

No-Guilt Mashed Potatoes
Mashed potatoes evoke thoughts of coziness, warmth, and comfort -- but also indulgence and guilt! In this recipe, you enjoy all the benefits minus the guilt. The dish is surprisingly creamy without milk or butter in the mix.

Ingredients:
6 large Yukon Gold potatoes, peeledand cut into large chunks
1 box (32 oz) chicken broth(low-fat, low-salt)
3 to 5 cloves garlic, peeled
½ cup grated Parmesan cheese
pinch of salt and pepper

Directions
1. Place the potatoes in a pot with broth, a dash of salt, and garlic cloves. Add water to cover 2 inches above the potatoes. Bring potatoes to a boil and cook until soft but not falling apart, about 15 to 20 minutes.
2. Drain most of the liquid into a large measuring cup. Smash potatoes with a hand masher, whisk, or electric mixer.
3. Add Parmesan cheese and enough reserved broth until you reach desired consistency.
4. Finish with a sparing salt sprinkle and freshly cracked black pepper.

Makes 8 servings

Per serving: 251 calories,10 g protein, 52 g carbohydrate, 2 g fat (1 g saturated fat), 6 mg cholesterol, 2 g fiber, 2 g sugar, and 390 mg sodium. Calories from fat: 7%.

15 Immune Boosting Foods

15 Immune Boosting Foods

Almonds
A handful of almonds may shore up your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.

Elderberry
An old folk remedy, extract from these dark berries appears to block flu viruses in test tube studies. And a few small studies done in people show it may help you recover more quickly from flu. But scientists caution that further study is needed. The fruit itself is rich in antioxidants and may also have the ability to fight inflammation.

Button Mushrooms
Don't dismiss the lowly mushroom as nutrient poor: It has the mineral selenium and antioxidants. Low levels of selenium have been linked to increased risk of developing more severe flu. And the B vitamins riboflavin and niacin, found in these mushrooms, play a role in a healthy immune system. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects.

Acai Berry
Hawked as a "super food" along with produce like blueberries, the little acai berry's dark color signals that it is high in antioxidants called anthocyanins. While the acai is not scientifically linked to specific disease- or illness-fighting ability, antioxidants may help your body fight aging and disease. Acai berries can be found most often in juice or smoothie form, or dried and mixed with granola.

Oysters
Aphrodisiac? Immune boosters? Maybe both, thanks to the mineral zinc that's found in oysters. Low zinc levels have been associated with male infertility. And zinc appears to have some antiviral effect, although researchers can't explain why. However, they do know it is important to several immune system tasks including healing wounds.

Watermelon
Hydrating and refreshing, ripe watermelon also has plenty of a powerful antioxidant, glutathione. Known to help strengthen the immune system so it can fight infection, glutathione is found in the red pulpy flesh near the rind.

Cabbage
This is another source of immune-strengthening glutathione. And cabbage is easy and inexpensive to find during the winter months when it's in season. Try adding cabbages of any variety (white, red, Chinese) to soups and stews to sneak in extra antioxidants and boost your meal's nutritional value.

Grapefruit
Grapefruits have a good amount of vitamin C. But science has yet to prove that you can easily get enough vitamin C through foods alone, without supplementation, to help treat cold and flu. However, grapefruit is packed with flavonoids -- natural chemical compounds that have been found to increase immune system activation. Dislike grapefruits? Try oranges or tangerines.

Wheat Germ
Wheat germ is the part of a wheat seed that feeds a baby wheat plant, so it is full of nutrients. It has zinc, antioxidants, and B vitamins among other vital vitamins and minerals. Wheat germ also offers a good mix of fiber, protein, and some good fat. Substitute wheat germ for part of the regular flour called for in baked goods and other recipes.

Low-Fat Yogurt
A daily cup may reduce your chances of getting a cold. Look for labels listing "live and active cultures." Some researchers believe they may stimulate your immune system to fight disease. Also look for vitamin D. Recent studies have found a link between low vitamin D levels and an increased risk of cold and flu.

Garlic
Garlic offers several antioxidants that battle immune system invaders. Among garlic's targets are H. pylori, the bacteria associated with some ulcers and stomach cancer. Cooking tip: Peel, chop and let sit 15 to 20 minutes before cooking to activate immune-boosting enzymes.

Spinach
Known as a "super food," spinach is nutrient-rich. It has folate, which helps your body produce new cells and repair DNA. And it boasts fiber, antioxidants, such as vitamin C, and more. Eat spinach raw or lightly cooked to get the most benefit.

Sweet Potato
Like carrots, sweet potatoes have the antioxidant beta-carotene, which mops up damaging free radicals. Sweet potatoes also boast vitamin A, which is linked to slowing the aging process and may reduce the risk of some cancers.

Broccoli
Easy to find at the grocery store and incorporate into meals, broccoli is an immune-boosting basic. One study reported a chemical in broccoli helped stimulate the immune systems of mice. Plus, it's full of nutrients that protect your body from damage. It has vitamins A, vitamin C, and glutathione. Add some low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin D.