Banana Milk
1 medium banana
1/4 cup water
1/2 tsp vanilla
dash sea salt
4 ice cubes
Directions
Place ingredients in a blender.
Pour over cereal or granola, or just drink!
Makes 1 serving, about 1 cup.
cals: 120.7 fat: 0.6 g protein: 1.2 g carbs: 28.2 g fiber: 2.8 g
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Blueberry Kiwi Smoothie
2 medium kiwis, peeled & sliced roughly
1/2 cup frozen blueberries
1 medium banana (alt. 1/3 c. vanilla yogurt)
up to 3/4 c. raw goat's milk (you can, of course, use regular milk, if preferred)
3/4 c. ice
Directions
Place kiwis, blueberries, and banana in a blender with the milk. Blend until fairly smooth, then add ice and blend on high until ice is crushed.
Pour into a glass and enjoy!
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Makes a rather large smoothie - about 3 cups!
cals: 367.1 fat: 9.3 g protein: 9.6 g carbs: 67.8 g fiber: 10.1 g
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Bluenana Nut Oatmeal
1/4 cup quaker oats
1/2 cup water
1/8th cup frozen blueberries
just under 1/4 cup sliced banana
1 tbsp chopped walnuts
Directions
Heat the water to boiling; stir in oats. Cook oats on medium low heat for 3.5 minutes, stirring occasionally.
Dump in the blueberries, banana, and nuts, and stir. Cover pan and let cook another minute and a half, stirring once or twice.
Remove from heat and pour in a bowl to eat. Yum!
With everything together this yields about 1 cup.
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If you don't want to try to chew the nuts, either leave them out (you can use milk instead of water for thickness & calories), grind them into almost a flour, or you can toss them in with the oatmeal at the beginning and they will soften considerably.
cals: 179.2 fat: 8 g protein: 4.4 g carbs: 25.3 g fiber: 4 g
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Bugs Bunny Weight Gain Shake
1 Vanilla Ensure, Boost, or other nutritional drink, frozen
1 to 1 1/2 medium carrots, shredded
Directions
Carefully cut the top off of the frozen drink and extract the frozen interior (setting it in a bowl of hot water for 3 - 5 minutes makes this easier and gives some liquid to blend with)
Place frozen stuff and shredded carrot in a food processor and blend until smoothed together.
Eat with a spoon or wait a few minutes and it will melt enough to drink through a thick straw.
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cals: 275 fat: 6.1 g protein: 9.6 g carbs: 45.8 g fiber: 2.7 g
This was calculated using a regular vanilla drink; using a Plus! will add 100 calories
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Casserole of Chickpeas, Eggplant, and Tomatoes
1 1/2 cups dried chickpeas, or 4 cups canned chickpeas, drained
salt
olive oil
2 medium eggplants, washed but not peeled, cut into 2-inch cubes
1 tsp paprika
1 tsp ground cinnamon
1/4 tsp cayenne pepper
pepper
3 medium onions, finely chopped
10 small tomatoes, peeled and finely chopped
Directions
If using dried chickpeas(if using canned skip down to "preheat oven"): in a bowl, soak dried chickpeas covered by 2 inches of water overnight. Drain. In a kettle, cover chickpeas with fresh water, add some salt, and bring to a boil. Reduce heat and cook 2 hours, until peas are tender. You will need to add water from time to time.
[Obviously, the easier and faster way is using canned chickpeas. ]
Preheat oven to 400.
In a skillet, heat some olive oil and saute eggplant 10 - 15 minutes, until light brown. With a slotted spoon, remove eggplant and transfer to a casserole. Season with paprika, cumin, cinnamon, cayenne, salt, and pepper. In the same skillet, add a few drops olive oil and saute onions until light brown. Spread onion with pan drippings over eggplant. Add pepper, salt, and a layer of chickpeas. Cover with tomatoes. Dribble a little olive oil on top and season one more time. Bake 35 minutes.
8 servings
cals: 249.5 fat: 5.5 g protein: 8.8 g carbs: 44.7 g fiber: 11 g
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Oatmeal Smoothie
1 cup apple juice
1 frozen banana
3 heaping tablespoons of uncooked oatmeal OR 1 packet instant oatmeal
5 frozen strawberries
Directions
blend ingredients in blender until smooth.
Number of Servings: 1
cals: 303.7 fat: 2.1 g protein: 3.6 g carbs: 72.3 g fiber: 5.8 g
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Ultimate Weight Gain Shake
1 vanilla (or chocolate) Ensure Plus! or choice meal replacement drink, partially frozen
1 small banana or 1/2 large one
1 tbsp fresh-ground, natural peanut butter
Directions
TO FREEZE SHAKE:
Either open it and freeze it in ice trays (reserve some of the liquid so it will blend - about half of it), or freeze it in the container. To remove from container, soak the bottle in hot water for 3-5 minutes, then either scrape it out with a knife or CAREFULLY cut it open and dump it all out).
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TO PREPARE DRINK:
Place frozen drink in blender. Next, break up banana on top and pour reserved liquid in. Plop the peanut butter ON something so that it does not just get stuck underneath the blender's blade.
Whizz everything together for a few minutes and voila!
cals: 547.9 fat: 19.5 g protein: 18 g carbs: 76.7 g fiber: 4.4 g
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Tomato Basil Soup Like-No-Other
1 c onion; chopped
5 cloves garlic, smashed
2 - 3 tbsp olive oil
3 cn whole tomatoes; 28-ounces ea.
2 c organic vegetable stock (or chicken stock)
2 ts balsamic vinegar
1 c milk or whipping cream
1/2 c chopped fresh basil
1 salt and pepper; to taste
Directions
Saute the onion and garlic in the olive oil in a large saucepan
until the vegetables are tender.
Add the tomatoes and stock. Bring to a boil remove from heat.
Pour into a blender container (you may have to do this in sections - it's a lot of soup). Process until the mixture is pureed.
Stir in the vinegar, cream or milk, basil, salt and pepper.
Ladle into soup bowls. Serve immediately.
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This soup is great for dipping bread in - it will soften into almost a mush - if you don't mind the texture.
Serves 12
cals: 79.9 fat: 3 g protein: 2.8 g carbs: 12.2 g fiber: 2.4 g
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Applcado Mousse/Pudding
Did you ever think that avocados could be used for something OTHER than guacamole? They are a fruit - so let's make them into something sweet! This stuff is great as an alternative to yogurt - especially since it's higher in healthy fats and cholesterol free!
Ingredients
2 avocados, peeled and pitted
2 apples
2 tsp lemon juice
water, to desired consistency
Directions
Place avocados in a food processor or blender.
Cut apples in half from top down, and use a mellon-baller to remove seeds. Cut into large chunks and place in processor with avocados.
Sprinkle lemon juice around fruits, and start blending. Drizzle a little water in at a time until it starts to blend, then wait before you add any more - it becomes thinner and smoother the longer it blends. Add as much water as you need to reach the consistency you want.
Store in a jar in the fridge for up to 2 days
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Serve on its own like mousse or pudding (depending on the texture you got), or with your favorite soft fruit (it's really good over bananas!).
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Yield: Appx 2 cups, serving is 1/2 cup
cals: 186.6 fat: 13.6 g protein: 1.8 g carbs: 18.5 g fiber: 7.8 g
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High-Protein Build-Up Smoothie
1 medium banana
1/2 avocado, pitted and peeled
3/4 cup strawberries
2 cups spinach leaves
1/8-1/4 cup carrot juice
water, to desired consistency
1 scoop vanilla or plain protein powder, opt (included in nutritionals - adjust accordingly)
Directions
blend everything but protein powder in blender until no chunks remain. Add in protein powder and a little water (if necessary - the powder just thickens and poofs everything up), and blend on low just to incorporate. Serve!
Makes about 4 cups - enough for 1 really hungry guy (my dad, for one!) or 2 normal people
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NOTE: The protein powder used in calculating this recipe (Advant Edge) is listed at having 170 calories and 20g protein per 6 tbsp. The protein powder I use only has 90 calories and 19g protein per 6 tbsp, so you may have to adjust nutritionals a bit as you make yours.
cals: 493.4 fat: 15.3 g protein: 25.6 g carbs: 70 g fiber: 12.6 g
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Blueberry Banana Breakfast (even softer than oatmeal!)
2 medium bananas
2 dates, pitted
1 tsp cacao/carob powder or nibs
1/2 to 3/4 cup fresh blueberries (or frozen, defrosted)
1/2 tsp cinnamon, or to taste
dash nutmeg
Directions
Puree 1 banana, dates, and cacao (opt) in food processor or blender, adding water until you get a thin yogurt-like consistency.
In your serving bowl, slice the other banana and sprinkle the blueberries on top. Pour banana-yogurt stuff over this and sprinkle with the cinnamon and nutmeg.
Enjoy!
cals: 328 fat: 1.6 g protein: 3.6 g carbs: 84.1 g fiber: 10.6 g