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Maria Zoitas' Pumpkin Smoothie
This seasonal smoothie is a true healthy snack by Maria Zoitas, creator of "Maria's Homemade" line of prepared foods.
- 1 Cup pumpkin purée
- 1 ripe banana
- 1 1/2 Cup fat-free vanilla yogurt
- 2 Tablespoons honey
- 1 Teaspoon pumpkin pie spice
- 1/2 Teaspoon vanilla extract
- 2 Cups crushed ice
Place all ingredients in a blender and purée until smooth — make sure the ice is completely crushed.
Calories Per Serving133
Folate equivalent (total)24µg6%
Pumpkin-Inspired Recipes for the Family
Recipe by celebrity caterer Andrea Correale, owner and creator of Elegant Affairs.
- ½ pound (8 ounces) whole wheat fettuccine
- 1 generous tablespoon unsalted butter
- 1 tablespoon flour
- 2 garlic cloves, minced
- ½ teaspoon finely chopped rosemary, plus more for garnish
- 2 cups low-fat milk
- 3 ounces mascarpone cheese
- 1 cup pumpkin puree
- ¼ teaspoon sea salt
- Freshly ground black pepper
- Grated Parmesan cheese for topping
- Pumpkins for plating
- Bring a big pot of salted water to a boil and cook pasta until al dente. Drain and set aside.
- Heat a saucepan over medium heat and add butter. Once sizzling, whisk in flour and stir to create a roux, until bubbly and golden, about 3 minutes.
- Add garlic and cook for 30 seconds.
- Add in milk and rosemary.
- Stir constantly and increase the heat a little bit, if necessary, until the mixture begins to bubble and thicken, about 5-6 minutes.
- Add in mascarpone, pumpkin, salt and pepper, whisking until smooth and thickened into a sauce.
- Season with additional salt and pepper to taste.
- Add cooked pasta to the pan and toss to combine.
- Carve out mini pumpkins to be used as your serving vessels. Using tongs, fill the pumpkins with the fettuccine.
- Garnish with extra sauce, rosemary, and Parmesan cheese.
Pumpkin Seafood Chowder
Recipe by celebrity caterer Andrea Correale, owner and creator of Elegant Affairs.
- 1 Tablespoon coconut oil
- 1 shallot, peeled and diced
- 1 Tablespoon grated fresh ginger
- 1 cup seafood broth
- 1 cup shredded carrot (about 1 large)
- ½ cup frozen peas
- 1 cup of ½-inch diced potatoes
- 1 Roma tomato, diced
- 1 14- or 15-ounce can of coconut milk
- 2 Tablespoons lime juice
- 1 teaspoons fish sauce
- ½ cup pumpkin puree
- ½ teaspoon salt
- 6-8 ounces uncooked shrimp, thawed, tails removed and cut into ½-inch pieces
- 6 Littleneck clams
- 4 Tablespoons chopped fresh cilantro
- Heat oil in a medium saucepan over medium-high heat. Add shallots and ginger, stirring about 3-4 minutes until the shallots are tender. Add the remaining ingredients (except for shrimp, clams, and cilantro).
- Bring to a boil, then reduce heat and simmer for 10-15 minutes until potatoes are tender. Add the shrimp and cilantro during the last 5 minutes of cooking time. Cook until shrimp are pink and opaque.
- Add clams into the chowder and cover the pot so the clams cook and open up inside the pot. Any clams that do not open should be thrown out.
- Serve the chowder hot and garnish with fresh cilantro, pumpkin seed oil, and Thai sweet chili sauce.
Butternut Squash Soup
Recipe by celebrity caterer Andrea Correale, owner and creator of Elegant Affairs.
- 1 (2 to 3 pound) butternut squash, peeled and seeded
- 2 Tablespoons unsalted butter
- 1 medium onion, chopped
- 6 cups chicken stock
- Nutmeg, salt, and freshly ground black pepper
- Roasted pumpkin seeds for garnish
- Cut butternut squash into 1-inch chunks.
- In a large pot, melt the butter. Add onion and cook until translucent, about 8 minutes. Add squash and stock.
- Bring to a simmer and cook until squash is tender, about 15-20 minutes.
- Remove squash chunks with a slotted spoon, place in a blender and puree. Return blended squash to pot.
- Stir and season with desired amount of nutmeg, salt, and pepper.
- Serve in mini carved-out pumpkins and top with roasted pumpkin seeds
Whip up a fruity breakfast, snack or dessert in seconds.
Food Stylist: Anne Disrude 917 804 2567 Prop Stylist: Marina Malchin 917 674 4203
This story was originally published April 24, 2015.
1. Banana Blend 2 bananas, 1/2 cup each vanilla yogurt and milk, 2 teaspoons honey, a pinch of cinnamon and 1 cup ice.
2. Strawberry-Banana Blend 1 banana, 1 cup strawberries, 1/2 cup each vanilla yogurt and milk, 2 teaspoons honey, a pinch of cinnamon and 1 cup ice.
3. Strawberry Shortcake Blend 2 cups strawberries, 1 cup crumbled pound cake, 1 1/2 cups each milk and ice, and sugar to taste. Top with whipped cream and more strawberries.
4. Triple-Berry Blend 1 1/2 cups mixed blackberries, strawberries and raspberries with 1 cup each milk and ice, and sugar to taste.
5. Raspberry-Orange Blend 1 cup each orange juice and raspberries, 1/2 cup plain yogurt, 1 cup ice, and sugar to taste.
6. Peach-Mango-Banana Blend 1 cup each chopped fresh or frozen peaches and mango, 1 cup each plain yogurt and ice, 1/2 banana, and sugar to taste.
7. Honeydew-Almond Blend 2 cups chopped honeydew melon, 1 cup each almond milk and ice, and honey to taste.
8. Cantaloupe Blend 2 cups chopped cantaloupe, the juice of 1/2 lime, 3 tablespoons sugar, 1/2 cup water and 1 cup ice.
9. Carrot-Apple Blend 1 cup each carrot juice and apple juice with 1 1/2 cups ice.
10. Spa Cucumber Peel, seed and chop 2 medium cucumbers. Blend with the juice of 1 lime, 1/2 cup water, 1 cup ice and 3 to 4 tablespoons sugar or honey.
Bags of Frozen Fruit Make Smoothies a Breeze
Frozen Sliced Peaches
Frozen Mango Chunks
Frozen Dark Sweet Cherries
11. Kiwi-Strawberry Blend 1 cup strawberries, 2 peeled kiwis, 2 tablespoons sugar and 2 cups ice.
12. Cherry-Vanilla Blend 1 1/2 cups frozen pitted cherries, 1 1/4 cups milk, 3 tablespoons sugar, 1/2 teaspoon vanilla extract, 1/4 teaspoon almond extract, a pinch of salt and 1 cup ice.
13. Tangerine-Honey Peel and seed 4 tangerines, then blend with the juice of 2 limes, 1/4 cup honey and 1 cup ice.
14. Apricot-Almond Blend 1 1/2 cups apricot nectar, 1/2 cup vanilla yogurt, 2 tablespoons almond butter and 1 cup ice.
15. Grape Blend 2 cups seedless red grapes with 1 cup concord grape juice and 1 1/2 cups ice.
16. Blueberry-Pear Blend 1 1/2 cups frozen blueberries, 1 chopped pear, 1 1/2 cups each maple or plain yogurt and ice, and sugar to taste.
17. Banana-Date-Lime Blend 2 bananas, 3/4 cup chopped pitted dates, the juice of 1 lime and 1 1/2 cups each soy milk and ice.
18. Peach-Ginger Blend 2 cups frozen sliced peaches, 1 1/2 cups buttermilk, 3 tablespoons brown sugar and 1 tablespoon grated fresh ginger.
19. Grapefruit Peel and seed 2 grapefruits, then blend with 3 to 4 tablespoons sugar and 1 cup ice. Sprinkle with cinnamon.
20. Pomegranate-Cherry Blend 1 cup frozen pitted cherries, 3/4 cup pomegranate juice, 1/2 cup plain yogurt, 1 tablespoon honey, 1 teaspoon lemon juice, a pinch each of cinnamon and salt, and 2 cups ice.
Our Guide to the Best High-Speed Blenders
Smoothies, frozen drinks, soups and dressings are serious business, so we set out to find the models that can get the jobs done for you.
21. Chai Blend 1 1/2 cups chai tea concentrate with 1 cup each milk and ice. Sprinkle with chai spice or ground cinnamon.
22. Blueberry-Banana Blend 1 banana, 1 cup blueberries, 1/2 cup unsweetened coconut milk, 1 tablespoon each honey and lime juice, 1/4 teaspoon almond extract and 1 cup ice.
23. Creamy Pineapple Blend 2 cups chopped pineapple, 1/2 cup cottage cheese, 1/4 cup milk, 2 teaspoons honey, 1/4 teaspoon vanilla, a pinch each of nutmeg and salt, and 2 cups ice.
24. Watermelon Freeze 3 cups cubed seeded watermelon until hard. Blend with 1 cup cubed fresh seeded watermelon, the juice of 1 lime, 1/4 cup sugar and 1 cup water.
25. Pineapple-Coconut Freeze about 2 cups coconut water in 1 or 2 ice-cube trays. Blend 2 cups each chopped pineapple and coconut ice cubes, 1 1/2 tablespoons lime juice, 1 tablespoon honey and 1/2 cup coconut water.
26. Apple-Ginger Blend 1 chopped peeled apple, a 1/2-inch piece peeled ginger, the juice of 2 limes, 1/4 cup honey, 1 cup water and 2 cups ice.
27. Black Raspberry–Vanilla Blend 1 pint blackberries, 1/2 cup raspberries, 1 cup vanilla yogurt and 1 tablespoon honey.
28. Creamsicle Blend 3/4 cup frozen orange or orange-tangerine concentrate with 1/2 cup cold water and 1 cup each vanilla ice cream and ice.
29. Mango-Acai Blend two 4-ounce packages frozen acai berry puree, 1 cup chopped mango, 1/2 cup orange juice and 2 cups ice.
30. Spiced Pumpkin Blend 1/2 cup each pumpkin puree and silken tofu, 3 1/2 tablespoons brown sugar, 1 cup milk, 1/2 teaspoon pumpkin pie spice, a pinch of salt and 1 cup ice.
More Smoothie Ingredients
Frozen Orange Juice Concentrate
Frozen Acai Berry Puree
31. Mexican Coffee Blend 1/2 cup chilled espresso or strong coffee, 1/2 cup milk or almond milk, 3 1/2 tablespoons brown sugar, 1/4 teaspoon ground cinnamon, 1/8 teaspoon almond extract and 1 1/2 cups ice.
32. Vietnamese Coffee Blend 1/2 cup chilled espresso or strong coffee, 1/4 cup sweetened condensed milk and 1 1/2 cups ice. Top with chocolate shavings and/or chocolate syrup.
33. Banana PB&J Blend 1 frozen banana with 1 cup soy milk, 1/4 cup each creamy peanut butter and wheat germ, and 2 tablespoons seedless strawberry or raspberry jelly.
34. Peanut Butter–Apple Blend 1 chopped peeled apple, 3 tablespoons creamy peanut butter, 2 tablespoons flaxseeds, 1 1/2 cups each soy milk and ice, and honey to taste.
35. Pomegranate-Berry Blend 1 cup blueberries, 3/4 cup each beet juice and pomegranate juice, 1 cup ice, and honey to taste.
36. Cucumber-Kale Blend 1 1/4 cups vegetable juice, 1/2 peeled cucumber, 3 kale leaves and the juice of 1/2 lemon.
37. Pineapple-Mango Blend 1 cup each chopped pineapple and mango, 1 cup coconut water, a dash of ground allspice and 1 cup ice. Sprinkle with toasted coconut.
38. Peanut Butter–Banana Blend 1 banana, 1 cup vanilla yogurt, 1/2 cup creamy peanut butter, 1/3 cup milk, 2 tablespoons malted milk powder, 1/2 teaspoon cocoa powder, a pinch of salt and 2 cups ice.
39. Green Tea–Almond Brew 1 1/2 cups extra-strong green tea cool completely. Blend with 1/3 cup almonds, 1/4 cup honey and 1 cup ice.
40. Chocolate-Banana Blend 1 banana, 1 cup chocolate ice cream, 1/2 cup milk, a pinch of salt and 1/2 cup ice.
41. Chocolate-Raspberry Blend 1 cup each chocolate ice cream and raspberries, 2 tablespoons sugar and 3/4 cup each milk and ice.
42. Strawberry-Maple Blend 2 cups strawberries, 1 1/2 cups milk, 1/4 cup each maple syrup and wheat germ, a dash of ground cinnamon and 1 1/2 cups ice.
43. Chocolate Chip Cookie Blend 1 cup each vanilla ice cream, milk and crumbled chocolate chip cookies with 1/4 cup mini chocolate chips. Top with a cookie.
44. Oatmeal Cookie Blend 1 cup each vanilla ice cream, milk and crumbled oatmeal cookies with a pinch of ground cinnamon. Top with a cookie.
45. Birthday Cake Blend 1 1/2 cups vanilla ice cream, 1 crumbled vanilla cupcake (unfrosted), 1 cup milk and 1/4 teaspoon almond extract. Top with sprinkles.
46. Black and White Blend 3/4 cup each vanilla ice cream and chocolate ice cream with 1 cup milk and 3 crumbled chocolate sandwich cookies. Top with a cookie.
47. Lemon–Poppy Seed Blend 2 teaspoons poppy seeds, the zest and juice of 1/2 lemon, 1 cup plain yogurt, 1/3 cup sugar and 1/2 cup each milk and ice.
48. Apple-Spinach Blend 2 cups spinach, 1 chopped peeled apple, 1/2 cup silken tofu, 1/4 cup each soy milk and orange juice, 1 tablespoon each wheat germ, honey and lemon juice, and 1 cup ice.
49. Veggie Blend 1 1/4 cups tomato juice, 1/4 cup carrot juice, 1/2 peeled cucumber, 1/2 celery stalk, 1/4 cup each parsley and spinach, and 1/2 cup ice.
50. Mint-Jalapeno Blend 1/3 cup fresh mint, 1 seeded jalapeno pepper, 2 1/2 tablespoons honey, a pinch of salt and 2 cups each plain yogurt and ice. Top with toasted cumin seeds and cilantro.
Food Network Magazine whips up 50 delicious smoothies, from sweet chocolate chip cookie to cooling cucumber.
31 Healthy Smoothie Recipes That Are Fast and Filling
Craving a glass of cool, creamy, and nutritious goodness? Time to get out the blender and some healthy smoothie recipes.
Smoothies are a tasty and convenient way to whip up a nourishing snack, sweet treat, or even a legit meal. “Smoothies are a nice, easily digestible way to get some good nutrition in you if you don’t have much of an appetite when you wake up, which is something a lot of people struggle with,” Rachael Hartley, R.D., certified intuitive eating counselor and owner of Rachael Hartley Nutrition, tells SELF. They’re also a pretty handy option for the many of us experiencing cooking burnout right now.
While just the basics (fruit and a liquid) should do it for a light snack or dessert, a smoothie meant to be a bigger snack or meal calls for a few more ingredients if it’s going to be truly satisfying, Hartley says. Fruit is rich in naturally occurring sugar and fiber, but you’ll want to add some protein and fat to your carbs for a more balanced and filling meal, Hartley says. Dairy or soy milk and Greek yogurt are great sources of protein (and fat, if you go full-fat), Hartley says, while nut butter adds creaminess and fat, plus a smidge of protein and fiber. A couple of other examples of great add-ins are avocado (for creaminess, fat, and fiber) and oats (for fiber and texture).
Now, of course, if you’re a green-smoothie person—hello there!—then feel free to throw in a handful of leafy greens for an extra serving of veggies. (I find baby spinach to be the best bet since it’s mild and tender, so it blends well.) But if you’re not into greens in your smoothie, that’s fine too. There’s literally no need to add anything to your smoothie if you don’t like the taste. “You want to enjoy it, not be choking it down!” Hartley says. (Speaking of which: Don’t forget about flavorings like vanilla or cocoa powder and a sweetener.)
We rounded up a bunch of creative, delectable, nutrition-packed smoothie recipes. Smoothies are “pretty adaptable,” Hartley says, so feel free to add or swap ingredients, or adjust the liquid ratio to your liking. Here are 31 healthy smoothie recipes so you can get blending.
A note about the word healthy here: We know that healthy is a complicated concept. Not only can it mean different things to different people, it’s a word that’s pretty loaded (and sometimes fraught), thanks to the diet industry’s influence on the way we think about food. At SELF, when we talk about food being healthy, we’re primarily talking about foods that are nutritious, filling, and satisfying. But it also depends on your preferences, your culture, what’s accessible to you, and so much more. We selected these recipes with those basic criteria in mind, while also trying to appeal to a wide variety of nutritional needs and taste buds.
How To Make A Smoothie
- Place all ingredients into a high powered blender. Blend until well combined. Pour into your favorite glasses and sprinkle with additional cinnamon. Serve cold.
Time for the almond milk. I prefer vanilla almond milk. Adds a little &ldquoextra&rdquo vanilla which is always a good idea.
Some ground cinnamon up next.
A few tablespoons of vanilla pudding mix. This is a secret ingredient that makes the smoothie thick and fabulous. You can however leave it out and still have a great smoothie.
40+ Best Healthy Pumpkin Recipes for a Guilt-Free Fall Meal
Fall is here, which means pumpkin recipes of all kinds are suddenly being touted from every coffee shop and grocery store aisle. For those who love the season but are trying to maintain healthy eating habits, it can be difficult to see everything from cinnamon rolls to marshmallows suddenly appear, tempting you with their limited-time-only signs. But just because you're keeping away from unhealthy foods doesn't mean that you can't enjoy the season's most prominent flavors.
In fact, pumpkin has many health benefits! That's why we've rounded up some of our favorite healthy pumpkin recipes so you can enjoy the season and still stay on track throughout autumn. Luckily for you, there are many different ways to use this autumnal ingredient, from pumpkin scones to pumpkin desserts. The best part? You don't have to feel guilty about indulging in any of these healthy pumpkin recipes.
In fact, the dishes ahead are so delicious, you might just forget that they're good for you&mdasheven your kids will like them. From warm chilis and pumpkin soups that are the perfect healthy fall dinner, to a pumpkin spice ice cream (yes, ice cream!) for dessert, we've got your meals for the whole season covered. And while not all of these healthy pumpkin recipes are vegetarian, we've included some options that will suit those dietary needs. However, we can ensure that every one of these dishes are flavorful, hearty, and healthy.
6 Ways to Make a Probiotic Smoothie
There’s a myriad of ways to get your good bacteria. You can up your intake of foods with natural probiotics , like homemade kimchi or sauerkraut , or try a probiotic supplement or drink .
But guess what’s one of our favorite options? Smoothies! Here are 6 delicious ways to make a probiotic smoothie.
1 . Unsweetened Yogurt
Swap the milk in your smoothies for plain yogurt, which can improve the symptoms of bloating. It is pre-digested, so the lactose is already broken down, making it easier for the body to handle.
Avoid low-fat and flavored versions or other high-sugar content brands. Plain yogurt is delicious and more nutritious, and there is no need for added sugars when you can add sweetness to your smoothie with fresh fruit or a drizzle of honey.
15. Vegan Butternut Squash Black Bean Enchiladas With Pumpkin
These pumpkin enchiladas by Ashley from Fit Mitten Kitchen are a veganised version of many people’s all-time favourite dish. These are great as both a weeknight meal, or a treat to share with friends and family at a party table this holiday season.
“Deficiency Symptoms of Potassium
Deficiency of any nutrient in the body is undesirable and potassium is not an exception. A diet deficient in potassium may lead to symptoms like fatigue and muscle weakness. Other indications for a deficiency of potassium include inactive reflexes, abnormal heartbeat, heart palpitations, anemia and severe headaches . Potassium-deficient people may also experience high blood pressure, pain in their intestines, swelling in their glands and diabetes as serious side effects of this deficiency.” – Organic Facts
Oh no. It is worse than I thought. After a quick scan, I don’t have any of these other symptoms.
A Basic Eat to Live Green Smoothie Recipe
- 1 cup frozen fruit (I like to do half pineapple & half mango)
- 1 ripe banana
- 2 cups kale, chard and/or spinach
- 1 1/4 cup liquid (water, coconut water or unsweetened nut-milk)
- 2 tbsp. ground flax seed or hemp seed
Use this basic recipe and start incorporating green smoothies for breakfast most days a week! Your going to feel a change in your energy level, you’re going to feel fuller longer (cause your body got a mega-dose of those phytochemicals it needs) and you’re going to be losing weight or more easily maintain your ideal weight!
Tag #hellonutritarian and @hellonutritarian on social media so I can cheer you on (and continue to abuse emojiis and explanation marks along the way)!