Protein Powder...More Than Just a Drink Mix

Here's a quick tip from our trainer James "Max" Clark on protein powders.

Getting the right amount of protein is important for any diet and exercise plan. Whether it’s to build muscle or recover from a workout, protein powders have become an easy and readily available source for most people who may not have the time to cook something after their workouts or get tired of grilled chicken all the time. Below is a link for a few interesting ways to use that protein powder along with some foods and recipes to get those important amino acids into your diet. I’ve tried some of these and you’d be surprised just how good they can be!

http://www.sparkpeople.com/blog/blog.asp?post=15_new_ways_to_use_protein_powder

Check it out and try some of these tasty (and beneficial) recipes.

Healthy Recipes for Memorial Day

Here are a few healthy recipes for your Memorial Day weekend plans.  Enjoy!!

Fresh Fruit "Sangria" (courtesy of American Heart Association)

Serves 4; 1 1/3 cups per serving

Ingredients

• 3 cups unsweetened cranberry apple juice blend, or 2 cups unsweetened cranberry juice and 1 cup unsweetened apple juice, chilled
• 1 cup sparkling water, chilled
• 1 small apple, such as Red or Golden Delicious, Gala, or Fuji, diced
• 1/2 cup raspberries
• 1/2 cup blueberries
• 1 small lemon, cut into 8 slices
• 1 small lime, cut into 8 slices
• 1 cup crushed ice

Preparation

1. In a small pitcher or other container with a pouring spout, stir together the juice and sparkling water.
2. In a small bowl, gently stir together the apple, raspberries, and blueberries. Spoon into glasses. Place 2 lemon slices and 2 lime slices in each glass. Spoon the ice over the fruit. Pour in the juice mixture.

Nutrition Facts

Per Serving:  128 Calories; 0g Total Fat; 29mg Sodium; 0mg Cholesterol; 32 g Carbohydrates; 2g Fiber; 26g Sugars; 0g Protein
Dietary Exchanges: 2 fruit



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Picnic Slaw (courtesy of American Heart Association)

Serves 10; 1/2 cup per serving

Ingredients

• 8 ounces packaged coleslaw mix
• 1 cup matchstick-size carrot strips
• 1 medium green bell pepper, chopped
• 1/2 cup finely chopped onion
• 6 medium radishes, thinly sliced and halved
• 1/4 cup vinegar
• 3 tablespoons sugar
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Preparation

In a large bowl, gently toss together all the ingredients. Cover with plastic wrap and refrigerate for 15 minutes to 1 hour for peak flavor and texture. 

Cook’s Tip: To prepare ahead of time, you can put the coleslaw mix, carrots, bell pepper, onion, and radishes in a large bowl, cover with plastic wrap, and refrigerate for up to 24 hours. Toss with the remaining ingredients 15 minutes before serving.

Nutrition Facts

Per Serving:  34 Calories; 0g Total Fat; 0mg Cholesterol; 133mg Sodium; 8g Carbohydrates; 1g Fiber; 6g Sugars; 1g Protein 

Dietary Exchanges: 1 1/2 vegetable

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Cherry Burgers (courtesy of Eating Well)
-Mixing dried cherries into ground beef reduces fat and increases antioxidants.

Serves 4

 Ingredients

• 1/2 small sweet onion, such as Vidalia or Walla Walla, cut into thin rounds
• 12 ounces lean ground beef
• 1/2 cup dried cherries, finely chopped
• 1/2 cup coarse dry whole-wheat breadcrumbs
• 1 clove garlic, minced
• 1 tablespoon balsamic vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon Worcestershire sauce
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 4 whole-wheat English muffins, split
• 4 lettuce leaves

Preparation

1. Place onion in a medium bowl, cover with ice water and let soak while you prepare burgers.
2. Preheat grill to medium (see Broiler Variation).
3. Place beef in a large bowl and gently mix in cherries, breadcrumbs, garlic, vinegar, mustard, Worcestershire sauce, salt and pepper until combined. Divide into 4 equal portions and form into 1/2-inch-thick patties. Make a slight impression in the center of each. (This is so the patties cook evenly and don’t puff up.)
4. Oil the grill rack (see Tip). Grill the patties until browned and an instant-read thermometer inserted into the center registers 160°F, 5 to 6 minutes per side.
5. Toast English muffins. Drain the onions. Assemble the burgers on the English muffins with onion slices and lettuce. Broiler variation: Coat a broiler pan with cooking spray. Broil patties 3 to 4 inches from the heat source until an instant-read thermometer inserted into the center registers 160°F, 4 to 5 minutes per side.

Nutrition

Per serving: 431 calories; 10 g fat (3 g sat, 0 g mono); 65 mg cholesterol; 54 g carbohydrates; 32 g protein; 7 g fiber; 587 mg sodium; 175 mg potassium.
Nutrition Bonus: Calcium (19% daily value), Iron & Vitamin A (15% dv).
Carbohydrate Servings: 3
Exchanges: 2 starch, 1 fruit, 3 lean meat

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Summer Berry Pudding (courtesy of Eating Well)

Serves 2; 1 cup per serving

Ingredients

• 4 small slices firm white bread, crusts removed
• 1 cup sliced fresh strawberries
• 1 cup fresh blueberries
• 1 cup fresh raspberries
• 2 tablespoons sugar
• 2 tablespoons water
• Pinch of salt

Preparation

1. Place a 1-cup (8-ounce) ramekin or similar-size dish on top of a slice of bread and cut around it to trim the bread to fit the dish. Repeat with the remaining 3 slices of bread.
2. Combine berries, sugar, water and salt in a medium saucepan and cook over medium-high heat until the berries break down, 5 to 6 minutes. Reserve 1/3 cup for garnish; cover and refrigerate.
3. Place 1 tablespoon of the remaining berry mixture in the bottom of each ramekin. Top with a slice of bread. Divide the remaining berry mixture between each, then top with another slice of bread.
4. Put the puddings on a large plate to catch any overflowing juices. Cover each with plastic wrap, then place a 15-ounce weight, such as a can of beans, on top of each pudding. Refrigerate for at least 6 hours or up to 2 days.
5. To unmold, remove the weight and plastic wrap, run a knife around the inside of the ramekin, and invert onto a dessert plate. Spoon the reserved berry mixture over the puddings.

Nutrition

Per serving: 252 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 56 g carbohydrates; 5 g protein; 8 g fiber; 299 mg sodium; 277 mg potassium.
Nutrition Bonus: Vitamin C (120% daily value), rich in antioxidants (anthocyanidins, ellagic acid).
Carbohydrate Servings: 3
Exchanges: 1 starch, 1 1/2 fruit, 1 other carbohydrate

Recipe: Protein Parfait Creme Brulee

Here's a yummy protein-filled dessert for you to try, courtesy of Bodybuilding.com.

Ingredients:

• 16 oz 0% or 2% Greek yogurt
• 1 scoop Pro Grade Weight Loss Whey Vanilla Graham Protein (or your favorite vanilla protein powder)
• 1 teaspoon pure vanilla extract (or 1/2 vanilla bean, scraped)
• 2 cups fresh berries (blueberries, raspberries, blackberries, strawberries, etc.)
• 3 tablespoons granulated sugar
• 3 tablespoons Splenda
• 2 teaspoons fresh lemon juice
• 1/2 cup granola

Directions:

1. Mix together the granulated sugar and 1 tablespoon of Splenda, then set aside.
2. Thoroughly mix together the yogurt, protein, and vanilla in a medium bowl. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
3. Put the berries in a small bowl. Add 1 tablespoon of Splenda and lemon juice. Let sit for five minutes, and then divide the mixture among six ramekins.
4. Sprinkle the granola evenly over the berries, and then top with the protein yogurt, filling to the top of the ramekins. Smooth with a mini-spatula or butter knife.
5. Place in the freezer for 5-10 minutes. You still want the top of the mixture to be somewhat sticky. Do not let the yogurt freeze.
6. Remove ramekins from the freezer and sprinkle the sugar-Splenda mix over each ramekin. Using a kitchen blowtorch, caramelize the sugar by slowly sweeping the flame back and forth over the surface of the yogurt. Let the sugar harden and settle for about 2 minutes.
7. Serve and enjoy!

Nutrition Facts:

Servings: 6
Cals: 127
Fat: 0.75 g
Carbs: 17 g
Sugar: 14.5 g
Protein: 13 g

Take-A-Break Snack Mix Recipe

Here's a yummy snack recipe from the American Heart Association.  For more yummy heart-healthy recipes, go to the AHA website by clicking here.

 

Ingredients

Cooking spray

¼ cup sliced almonds

1 tablespoon light brown sugar

2 teaspoons water

1/4 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

2 cups whole-grain oat cereal with yogurt-flavored coating

2 cups whole-grain wheat and bran flakes with raisins

1/2 cup dried unsweetened cranberries

1/2 cup dried unsweetened blueberries

 

Cooking Instructions

Put a piece of aluminum foil about 12 inches square on a platter or baking sheet. Lightly spray with cooking spray. Set aside.

 

In a small nonstick skillet, dry-roast the almonds over medium heat for 2 to 3 minutes, or until lightly golden brown, stirring occasionally.

 

Stir in the brown sugar, water, cinnamon, and nutmeg. Cook for 1 to 2 minutes, or until the liquid has evaporated and the almonds are coated with the mixture, stirring constantly. Transfer to the foil. Let cool completely, 15 to 20 minutes.

 

Meanwhile, in a medium bowl, stir together the remaining ingredients.

 

Add the cooled almonds to the cereal mixture, stirring to combine. Store in an airtight container for up to 7 days.

Cook's Tip

For variety, substitute different nutrient-dense dried fruits, such as cherries, apricots, and plums, for the cranberries and blueberries. Cut them into 1/4- to 1/2-inch pieces before adding them to the cereal mixture.

Nutritional Analysis

Per 1/2 cup serving: 

 

Calories Per Serving - 139

Total Fat - 2.0g

Saturated Fat - 0.5g

Trans Fat - 0.0g

Polyunsaturated Fat - 0.5g

Monounsaturated Fat - 1.0g

Cholesterol - 0mg

Sodium - 124mg

Carbohydrates - 28g

Fiber - 4g

Sugar - 15g

Protein - 2g

Dietary Exchanges

1 fruit, 1 starch

Grilled Tilapia with Tomatoes and Kale Recipe

(Makes 1 serving) 

Make flaky, delicious tilapia in minutes with this easy recipe and save the seasoning blend to use in other recipes for chicken, fish, and vegetables.

Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: 7 min.

 




Ingredients:
1    1 (4-oz.) raw tilapia fillet
2    ½ tsp. Italian Seasoning Blend (recipe below)
3    Nonstick cooking spray
4    1 clove garlic, finely chopped
5    2½ cups chopped fresh kale
6    1½ cups cherry tomatoes, cut in half (or 2 medium tomatoes, chopped)
7    1 tsp. extra-virgin olive oil

Preparation:
1.    Season both sides of tilapia with Italian Seasoning; set aside.
2.    Heat large nonstick skillet, lightly coated with spray, over medium heat.
3.    Add garlic and kale; cook, stirring frequently, for 1 to 2 minutes.
4.    Place tilapia fillet on top of kale mixture; cook, covered, for 1 minute.
5.    Gently turn tilapia over. Top with tomatoes; cook for 3 to 4 minutes, or until tilapia is cooked through and flakes easily when tested with a fork.
6.    Place kale, tilapia, and tomatoes on a serving plate; drizzle with oil
 
Tip: The Italian Seasoning Blend can be stored in an airtight container for use in the future.
 
Italian Seasoning Blend
1    4 Tbsp. dried parsley, crushed
2    4 tsp. dried onion flakes
3    2 tsp. dried basil, crushed
4    1 tsp. ground oregano
5    1 tsp. ground thyme
6    1 tsp. garlic powder
7    1 tsp. sea salt
8    ¼ tsp. ground black pepper
9.    Place all ingredients in a medium bowl; mix well.
 

Nutritional Information: (per serving)
Calories - 279
Fat - 8g
Saturated Fat - 2g
Cholesterol - 57mg
Sodium - 195mg
Carbs - 27g
Fiber - 6g
Sugar - 6g
Protein - 31 g

Winter Vegetables

Fall is almost over (although the temperature outside may indicate winter has already arrived).  With the change of seasons, comes the change of vegetables.  Are you a winter veggie fan?  Do you know which ones are winter veggies?  Winter squashes like pumpkin, spaghetti, acorn, and butternut; turnips, rutabagas, parsnips, and horseradish are all examples of different winter veggies.

Winter squashes are packed with vitamins.  A one-cup serving of winter squash contains almost double the Recommended Daily Allowance (RDA) of Beta-Carotene (protects cells against free radical damage, improves function of immune system and reproductive system, and a good source of Vitamin A), and lots of vitamin C, niacin, phosphorus, potassium and fiber too.  Native Americans considered squash so important that they buried it with their dead to nourish them in the afterlife. In fact, current research has proven their hunch, citing the anti-cancer and health-enhancing properties of this ancient vegetable. 

Root vegetables such as turnips, parsnips, rutabaga and jicama are all packed with vitamin C, fiber, and complex carbohydrates.  Root vegetables come in a variety of colors and most can be eaten raw or cooked.  These vegetables are cool-weather crops.  Roots such as beets, carrots, radishes, rutabagas, and turnips can be planted in early spring and late summer for two crops.  For a little history lesson, root vegetables were an essential part of the diet during the early evolution of humankind (about five million years ago) and American colonists relied heavily on root vegetables because they could be stored for months in the harsh New England winters.

Squash Soup in Pumpkin Bowl

Now that you know which veggies are winter ones, where do you go from there?  Try your hand a baking winter squash.  Cut the squash in half, scoop out the seeds (save them for later), place cut side down in a baking dish with about 1/2 inch of water (to prevent drying) and bake at 400 degrees for 30-60 minutes (depending on the type of squash).  Add butter or maple syrup and seasonings such as nutmeg, cinnamon or ginger.  Want to really impress your family or guests?  Try making a squash soup bowl.  Cut 1-1/2 inches off of the stem end, scoop out the seeds, and place cut side down in a baking dish. If the rounded end of the "bowl" is too round to sit evenly, slice just a sliver from the bottom to level it. Bake at 400 degrees for 30 minutes, or until tender. Add soup and serve.  What a pretty way to enjoy squash on cold winter evening.

Search the internet for other recipes using winter squashes and root vegetables.  Try a variety and find out which ones you (and your family) like the most.  Experiment with some of these crazy looking vegetables in the produce section of the grocery store.  Vitamin-packed and healthy for you...winter vegetables.  Buy some today!!