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Ontario, Canada
I am a wife, mother and grandma who enjoys the many aspects of homemaking. A variety of interests and hobbies combined with travel keep me active. They reflect the importance of family, friends, home and good food.
Cook ingredients that you are used to cooking by other techniques, such as fish, chicken, or hamburgers. In other words be comfortable with the ingredients you are using.
--Bobby Flay

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Popular Posts

Showing posts with label smoothies. Show all posts
Showing posts with label smoothies. Show all posts

Wednesday, February 04, 2015

Yellow Kitchen Syndrome

I am a firm believer in using food to heal the body.  I'm am fighting arthritis much the same way I do with other health problems, using foods that heal, avoiding foods that harm and exercise.  Two foods that are currently being used to treat arthritis are NEM (natural egg membrane) and curcumin (turmeric extract).  NEM takes about 7 days to notice a reduction in pain.  I specifically use Curcumin C3 Complex (1,160 mg/serving) in addition to turmeric. 

ground tumericTurmeric is the ribosome of a perennial plant in the ginger family native to South Asia growing in temperatures of 20 to 30°C.  It is considered the Indian saffron, a cheaper alternative to regular saffron.  Turmeric it's commonly dried and powdered then used as a spice and curries as well as a dye for foods like mustard.   Turmeric will stain just about anything it comes into contact with, hence the yellow kitchen syndrome.

Turmeric is not only used for its culinary properties but also it's medicinal properties.  It can be made into a paste then used on the skin to reduce hyperpigmentation.   There has been a lot of interest in turmeric specifically the active ingredient, curcumin.   Turmeric is antioxidant.   Antioxidants help protect cells in the body by fighting free radicals to help fight against aging and prevent cancer.  Turmeric also reduces inflammation so eases joint pain.


The recommended dosage of turmeric is one 300 mg capsule at each meal, two or three times a day for a maximum dosage of 1 to 3 g per day . If taking a standardized form of curcumin,  the recommended dosage is 1200 to 1800 mg of per day.  Turmeric does have some negative side effects it may cause nausea if taken on an empty stomach.   It lowers blood sugar so may be a problem for those who are diabetic.  Turmeric lowers blood pressure and thins the blood.

As with many herbs and spices that are used for medicinal purposes the issue becomes a bio-availability.   That means even though you take the recommended dosage your body cannot necessarily use it in that form without a bit of help.   Bio-availability of turmeric is increased by adding piperine, the active ingredient in black pepper.   Bio-availability can be further increased by heating either the turmeric or curcumin. 
BCAA Turmeric Ginger Smoothie
The most common way to use turmeric is in curries but it is not practical for me to eat curry every day.  Since I already take curcumin, I turned to turmeric to boost the amount of curcumin I get eat day.  Turmeric is considerably less expensive and readily available.  The curcumin I take is mail order so there is always that concern of keeping enough on hand and having a substitute just in case.

I generally have a whey protein smoothie mid-morning.  This was the perfect target for turmeric.  I used  a BCAA (branch chain amino acids) 100% whey protein powder, cottage cheese, unsweetened almond milk, 1 tsp turmeric. 1 tsp fresh ginger and a dash of black pepper to make a yummy smoothie.  Turmeric is pungent so the flavour dominated the smoothie but not in an unpleasant way.  One teaspoon of turmeric is 3 g, a good booster for the curcumin.  I liked this combination enough that I've made it a few times now.  It comes in at 235 calories and 33 g protein per 12 oz serving.

Golden Milk
As luck would have it, I was on Facebook when several posts came through my timeline talking about the wonders of Turmermic Tea aka Ancient Golden Milk.  There were many variations some containing coconut milk, others containing other spices like cinnamon and cayenne pepper, and all sweetened with sugar, honey or maple syrup.  I decided to keep my version simple.

Golden Milk 
recipe by Garden Gnome

1 c unsweetened almond milk
2 tsp turmeric
1/4 tsp black pepper
1/4 tsp stevia

Warm almond milk slightly.   Mix the dry ingredients in a small bowl then pour just enough warmed milk in to make a thin slurry.  Pour the slurry into the remaining milk and mix well.  Continue heating until mixture comes to a low boil.  Remove from heat.  Pour into mug and enjoy.

I was concerned that the turmeric would be overpowering in this hot beverage but surprisingly it isn't.  I actually prefer the Golden Milk to the smoothie.  It has a warm, pleasant flavour.  I have been enjoying one of these hot drinks in the afternoon.  My arthritis pain has lessened.  The visible signs (redness, swelling) especially in my hands is significantly reduced.  This one is a keeper and it's only 53 calories!



Tuesday, April 15, 2014

Sweetie Pie Smoothie

I recently posted about my new Ninja blender bought specifically to make smoothies.  Smoothies are an ideal way to use protein powder for an after work-out recovery beverage.  The main problem with smoothies is it is very easy to create a high calorie, high carb beverage that is a tasty way to boost your energy level but not help with muscle recovery.  A high carb beverage has a low satiety level as well meaning that in comparison to a high protein beverage, you will be hungry much quicker.  A good protein smoothie will aid in muscle recovery while keeping you feeling full for about three hours so you won't be turning to other high calorie snack foods.

baked sweet potatoes
I've learned several ways to keep the calories low in smoothies.  For example, unsweetened almond milk provides nutrition that water does not but is only 35 calories per 250 ml serving so I use that as a base rather than milk.  Fruits can quickly raise the caloric value and carb content of smoothies so the simplest way to avoid this is limit the amount of fruit used.  Banana is a common fruit in smoothies but I have found avocado gives a smoother, creamier result for less calories, lower carbs and it provides healthy fats.   Peanut butter adds flavour and protein but is high in calories.  Substituting peanut flour keeps the flavour and protein but reduces the calories.

A few days ago, I was looking through the refrigerator for smoothie ingredients.  The left-over baked sweet potatoes caught my eye and quickly became the base flavour for my newest smoothie creation.  Sweet potatoes are a nutritional powerhouse rich in beta carotene.  Their natural sweetness is perfect is breads, muffins and other baked goods so I always bake extra.  Baking the sweet potatoes causes the sugars to caramelize giving a rich, deep flavour.

sweetie pie smoothie
I like to keep my protein smoothies to a protein:carb ratio of 1:1 to 2:1 with less than 10 g sugar per 100 calories.  Many add yogurt to their fruit smoothies but Greek yogurt is a better choice because it is three times higher in protein than regular yogurt.  However, the secret ingredient in this smoothie is 2% MF cottage cheese.  It is lower in carbs and higher in protein than Greek yogurt.  Cottage cheese gives the smoothie an incredibly smooth and creamy texture. 

The Sweetie Pie Smoothie is currently my favourite smoothie.  The flavour echos that of sweet potato pie topped with whipped cream.  It is rich, creamy and delightfully delicious!   

Sweetie Pie Smoothie
recipe by:  Garden Gnome

250 ml (1 c) Silk unsweetened almond milk
39 g (1 scoop) Body Fortress 100% Premium Whey protein powder, vanilla creme
50 g (1/4 c) 2% MF cottage cheese
50 g (1/4 c) cooked sweet potato
1/4 tsp ground cinnamon

Measure ingredients into blender pitcher.  Blend until smooth.

Yield: 16 oz

Nutritional value:  273 calories, 23 g carbohydrates, 7 g fat, 33 g protein, 402 mg sodium, 4 g fibre


Tuesday, April 08, 2014

Ninja Professional Blender and Raspberry Coconut Smoothie

I had to admit that when I started my fitness journey over a year ago that I really had little appreciation for smoothies.  Sure, I had made them before but not very often.  It is possible to pack a lot of calories into a smoothie and if the focus is on fruit, a lot of carbohydrates as well.  As I worked my way up to a daily high calorie burn routine, smoothies became an appealing way to incorporate a high protein recovery meal.  They are an economical, easy to prepare post-exercise meal that can be tailored to individual needs.  I tend to boost the protein on the days I have a high exercise calorie burn but on the weekends when I take a break from the higher burns, I don't worry about boosting the protein.  I also pay attention to the carbohydrates content adjusting based on activity.

Ninja Professional Blender
A blender is necessary to make smoothies.  While a regular blender works fine for the occasional blender, a heavy duty blender performs better for regular use.  There are specialized smoothie blenders (eg. Magic Bullet) but I have not seen good reviews on them.  At the same time, I didn't want to pay $600 for a Vitamix, the king of the blenders.  I simply wanted a heavy duty blender that would stand up to fairly regular use making smoothies.

Canadian Tire had a good sale on small kitchen appliances.  The Ninja Professional was reduced to $79.99.  This is a no frills, heavy duty blender that had good reviews so I bought one.

Ninja blender compared to Osterizer blender
I've had the Osterizer blender for a number of years.  It is a 425 W, 8 speed blender with a glass pitcher.  The base fits a mason jar and a separate smaller blending jar that I use quite often for sauces and dressings.  This is not a feature available on most newer blenders so my Osterizer will not be going anywhere any time soon.

The Ninja is a 1,000 W blender with three settings - on, pulse and off.  It has a heavy 72 oz plastic blender.  The size is impressive, definitely larger and heavier than the Osterizer.  The lid has a locking feature that must be activated for the blender to work.  A mason jar cannot be used on the Ninja base.

comparing blender blades
The Osterizer blade sits in the black screw on base.  A rubber gasket sits on the blade then the assembled unit is screwed onto the pitcher.  The design of the Osterizer The Ninja blade has a completely different design than the Osterizer.  It is a one piece unit with three sets of curved blades that sits on a post in the pitcher.  A pin at the top centres the blade unit when the lid is locked on to the pitcher.  The design of the Ninja blade reduces the need to stop the blender to redistribute food for smooth blending.  It is designed to efficiently crush ice, The Ninja is reputed to blend ingredients smoother than any other blender.  I certain will be putting this blender through the paces!

raspberry coconut smoothie
Protein shakes made with water, milk or nut milk and protein powder are great by themselves.  They are the perfect base for smoothies.  My morning smoothies start with a base of protein powder and almond milk.  This gives a base calorie value of 165 to 195 depending on which protein powder I use.  I like to boost the protein content and nutritional value.  I made a tasty raspberry coconut smoothie inspired by a cookie recipe to test out the Ninja.  The carbs are a bit higher than I would like so will adjust to reduce that but overall I'm pleased with the taste.

The Ninja gives a thicker, frothier texture to the smoothie which is quite appealing.  It is nice and thick, similar to a milkshake without adding a thickener or crushed ice.  The volume was increased as well.  This is a definite improvement over the Osterizer.  The Osterizer makes a nice smoothie especially using unfrozen ingredients, ice or harder fruit but it is a thinner consistency than a smoothie made in the Ninja. 

Raspberry Coconut Smoothie
recipe by:  Garden Gnome

1 c Silk unsweetened almond milk
1/4 c (100 g) Greek yogurt, 0% MF, vanilla
1 scoop (33 g) Vega Sport Performance protein powder, vanilla
15 (50 g) raspberries

Measure ingredients into blender.  Blend until smooth.  Serve.

Yield: 500 ml (16 oz)

Nutritional value: 322 calories, 30 g carbohydrates, 6 g fat, 38 g protein, 452 mg sodium, 6 g fibre


Wednesday, February 19, 2014

Strawberry Dream Smoothie

You might be wondering why I have been posting so many smoothie recipes lately.  Smoothies have quickly become a breakfast staple for busy families trying to get everyone out the door and on their way for the day.  They are also very popular for the fitness crowd.  You can pack a lot of nutrition into a smoothie with very little effort and minimal muss.  It's a way of getting the nutrition of vegetables like spinach without the taste of spinach.  Surprisingly, spinach is one of those vegetables that you can't even taste in a smoothie!  Most smoothies will keep nicely in the refrigerator for the day as well so any left overs can be used as an easy, nutritious after school snack.  At any rate, I am experimenting with smoothies for those reasons but I also have another goal in mind that I will share with you shortly.

strawberry dream smoothie
I made a strawberry dream smoothie for us to share on Valentine's Day.  The pretty pink colour was quite appropriate to welcome the start of this special day.  A little dash of cocoa on top would have been a nice addition but I didn't think about it at the time.  If you aren't weighing your ingredients, use the amounts in brackets for this delicious smoothie.

Strawberry Dream Smoothie
recipe by:  Garden Gnome

40 g Body Fortress 100% Whey Protein Powder, Vanilla Creme (1 scoop)
170 g strawberries (5 extra large)
136 g banana (1 large)
500 ml (2 c) Silk almond milk original

Place the ingredients in a blender.  Blend until smooth.  Serve.

Yield: 1.125 L (4.5 c)
Serving size: 355 ml (12 oz)
Nutritional value per serving: 111 calories, 17 g carbohydrates, 2 g fat, 7 g protein, 101 mg sodium, 2 g fibre



Tuesday, February 11, 2014

Chocolate Monkey Smoothie

Smoothies are easily modified for fitness training and weight loss, however they can also be simply enjoyed as a healthy beverage.  The real challenge when it comes to smoothies is to not make them too high calorie.  The work around for the calorie challenge is to reduce the serving size.  Most of the smoothies I make give a yield of about 685 ml with a total caloric value of 450 calories or more.  I usually plan on four 170.4 (6 oz)  servings with a caloric value of about 120 calories depending on the ingredients.  Since most smoothies will keep for a day or two in the refrigerator, one smoothie is enough for two breakfast servings for us when combined with other foods like fruit, cheese, or oatmeal.
  

chocolate monkey smoothie
The chocolate monkey has been a popular milk shake flavour that is easily duplicated in a smoothie.  I like to use almond milk that is lower in calories that 2% milk and is lactose free.  Almond milk is lower in protein than 2% milk which is why I like to add ingredients higher in protein.  Protein powder greatly boosts the protein content but unless you are training it isn't really necessary.  Peanut butter is a good alternative protein booster.  The chocolate monkey smoothie combines the flavours of chocolate, peanut butter and banana into a deliciously delightful, silky smoothie that is sure to please!

Chocolate Monkey Smoothie
recipe by:  Garden Gnome

500 ml (2 c) Silk original almond milk
5 g (1 tbsp) Fry's premium cocoa powder
31 g (2 tbsp) Kraft smooth peanut butter
144 g (1 large) banana

Place the measured ingredients in blender.  Blend until smooth.  Serve

Makes 4 - 170.4 ml (6 oz) servings

Nutritional value per serving:  112 calories, 15 g carbohydrates, 3 g protein, 114 mg sodium, 2 g fibre

*The calculated nutritional value is based on the specified ingredient brands used.  Other brands can be substituted but may change the nutritional value.


Sunday, February 09, 2014

Avocado Dream Smoothie

I have never been a breakfast eater simply because my stomach does not tolerate anything well until I've been awake for a hour or so.  My normal breakfast time is about 11 AM regardless of how early I get up.  One recommendation for improving weight loss is to not eat anything for 12 hours before exercising which forces your body to burn fat rather than sugar.  That method suits me just fine.  I can eat up to about 9 PM then start my exercise the following morning at 9 AM.  I'm usually up before 7 AM and have a cup of black coffee about a half hour before exercising, something I did not think my stomach would tolerate but so far it is.  My current exercise routine is 90 to 120 minutes depending on what sessions I'm working on.  That means by the time I eat, I really need the protein!

avocado dream smoothie
I have been experimenting with smoothies to be used primarily as a source of protein for after my work-outs.  Yesterday, I shared my Berrilicious Protein Smoothie recipe.  That recipe used Life Clearly Fibre to add fibre to the smoothie but there are other ways to add fibre.  Avocados are high in protein, fibre and healthy fat.  Their rich, creamy almost buttery flavour make avocados perfect for smoothies.

The avocado dream smoothie  has a delightful delicious smooth, creamy flavour.  You would not know the spinach is an ingredient other than the green flecks.  A 6 oz serving has 8 g of protein and 3 g of fibre yet only 121 cal making this an ideal post exercise beverage.  I used weight measurements for accurate caloric tracking and replication.  If you are not tracking calories, you can use the amounts in brackets to make this delicious smoothie.

Avocado Dream Smoothie
recipe by:  Garden Gnome

500 ml almond milk
34 g baby spinach (small handful)
83 g strawberries (3 extra large)
112 g avocado (1 medium)
39 g Body Fortress 100% Whey Protein Powder, Vanilla Creme

Place ingredients in blender.  Blend until smooth.  Serve

Makes 4 - 170.4 ml (6 oz) servings

Nutritional value per serving:  121 calories, 10 g carbohydrates, 6 g fat, 8 g protein, 109 mg sodium, 3 g fibre


Saturday, February 08, 2014

Berrilicious Protein Smoothie

The weight management aisle of many grocery and drug stores carry a varied selection of protein, meal replacement and weight loss drinks.  I am not a fan of these drinks for a number of reasons.  Unless there is a medical reason for needing to use these types of drinks, I feel they are best substituted with a homemade version.  Homemade fruit smoothies and shakes have been fairly common for quite some time.  Smoothies are made in a blender so unlike the mixed fruit and vegetable juices from a juicer, retain their fibre content.  Fibre is beneficial for weight loss.  These drinks are an excellent way to get your recommended daily requirements of fruits and vegetables in one convenient drink.  Some folks enjoy a smoothie daily for breakfast while others enjoy them more often.

berrilicious protein smoothie
I have noticed two things since joining My Fitness Pal.  First, protein is recommended after a work-out to help maintain lean body mass during weight loss and build muscle during bulking.  Protein keeps you feeling full longer which also aids in weight loss.  Second, there is a strong reliance on smoothies for weight loss.  I also noticed that many fruit smoothies have high caloric values something not necessarily conducive to losing weight. 

We do not have smoothies on a regular basis.  I have been experimenting with smoothies to help increase my protein intake after my morning work-outs.  I am not relying solely on the smoothies though because they are only 6 oz keeping the calories low yet the protein high.  This works well for me in combination with nuts and cheese.  I use metric units to make calculating the caloric value of the smoothie for tracking purposes and to make replication easy. 

Berrilicious Protein Smoothie
recipe by:  Garden Gnome

250 ml almond milk
35 g mixed berries (I used 21 g raspberries and 14 g blueberries)
20 g Body Fortress 100% Whey protein powder, Vanilla Creme
3 g Life Clearly Fibre*
50 g banana

Place ingredients in blender.  Blend until smooth.  Serve

Yield: 2 servings, 170.4 ml (6 oz)

Nutritional value per serving: 105 cal, 16 g carbohydrates, 2 g fat,8 g protein, 101 mg sodium, 3 g fibre

*Life Clearly Fibre is a fibre dietary supplement with folate and B vitamins, 10 cal, 32 g fibre (inulin)  per rounded teaspoon (3.2 g) serving.  It can be added to beverages or soft foods to increase the fibre content.