Breakfast Dessert - 5 ingredients in less than 5 minutes!

 

Yes, you can have your dessert for breakfast - well....almost....

 

Introducing my vegan CHOCOLATE-BANANA OVERNIGHT OATS!

 

Take 5 minutes to do this after dinner or before you go to bed and you will have chocolatety-banana goodness on your lips to wake up to in the morning.

 

To make your spouse or room-mate happy, make double and they can enjoy it with you in the the morning! Quote from my husband "You can make this ANY time" - officially husband approved :-)

 

Per portion:

 

1/3 cup large flake oats

1 Tbsp chia seeds

2/3 cup almond milk

1/2-1 scoop VEGA SPORT chocolate protein powder

(1/3 cup water)

1/2 banana - mashed

 

1. Mash the banana in with the oats

 

2. Shake the chocolate protein powder with the almond milk and pour over oat mixture

 

3. Mix in the chia seeds and water - stir

 

Let this sit in the fridge overnight and it will expand. Top with fruit if you like!!

 

ENJOY!!

 

Healthy Dessert Treats for Summer

Guest Blogger: Alina Bychkova - 4th year Acadia Nutrition Student and creator or SUSTAIN YOUR BODY

This summer you can stay cool and healthy without having to skip on dessert. Why go to Dairy Queen when you can save money and calories by making your own frozen desserts using everyday ingredients from your kitchen?!
Here are some delicious recipes you can try at home TODAY

If you're craving a smoothie...

Strawberry Shake

What you need:

3/4 cup low-fat strawberry frozen yogurt






3/4 cup chopped fresh or frozen strawberries

1/4 cup skim, almond or soy milk









Simply combine all ingredients in a food processor or blender until thick and smooth.
Yield: Makes 1 serving

Hint: This makes a thick shake, so If you like it a bit more liquid, increase the milk to 1/3 cup or 1/2 cup.

Nutrition Information: Per serving: 210 calories, 6 g protein, 36 g carbohydrate, 5 g fat, 2.2 g saturated fat, 15 mg cholesterol, 2.5 g fiber, 65 mg sodium. Calories from fat: 21%.

If you're craving ice cream...

Mango Sorbet

What you need:

3 cups chopped fresh or frozen mango (about 2 large mangoes, peeled and seeded)

4 tablespoons honey (or 2 drops of Stevia for a calorie-free alternative)

4 teaspoons lime juice








1.In food processor bowl or blender, puree mango until thick and smooth. Combine honey and lime juice and mix well.
2.Pour mixture into two small, freezer-safe containers and cover with lid or foil. Freeze for 45 minutes, then remove from the freezer and stir before setting back in the freezer for 30 more minutes.
Yield: Makes 4 dessert servings

Nutrition Information: Per serving: 145 calories, 1 g protein, 39 g carbohydrate, 0.3 g fat, 0.1 g saturated fat, 0 mg cholesterol, 2.3 g fiber, 4 mg sodium. Calories from fat: 2%.

If you're craving a campfire snack...

Frozen S'Mores

What you need:

1-1/2 cups cold skim milk

1 package (4-serving size) JELL-O Chocolate Flavor Instant Pudding

1 cup thawed fat-free whipped topping (such as Cool Whip)

3/4 cup mini marshmallows

7 whole low-fat graham crackers, broken in half












1.In mixing bowl, beat milk and pudding with electric mixer or whisk for 2 minutes. Scrape sides of bowl halfway through to incorporate all of the pudding mix.
2.Stir in whipped topping and marshmallows.
3.Spoon about 1/4 cup of the mixture on top of each graham cracker half. Place them on a freezer-safe tray. Freeze about 2 hours or until firm.
Yield: Makes 14 frozen S'More halves

Nutrition Information: Per serving: 61 calories, 1 g protein, 13 g carbohydrate, 0.5 g fat, 0.2 g saturated fat, 1 mg cholesterol, 0.4 g fiber, 53 mg sodium. Calories from fat: 7%.

If you're craving a popsicle...

Strawberry Lemonade Pops

What you need:

 2 cups sliced strawberries

 1 cup prepared sugar-free lemonade (such as Crystal Light)

1 cup 0% MF plain yogurt











1.In blender or food processor, combine ingredients until well blended (about 1 minute).
2.Pour mixture evenly into 6 paper cups (or plastic ice pop molds).
3.Freeze 1 hour. Insert a plastic or wooden Popsicle stick into each cup. Freeze an additional 2 hours or until firm. Peel off paper cups before eating.
Yield: Makes 6 pops

Nutrition Information: Per serving: 63 calories, 3 g protein, 10 g carbohydrate, 1.6 g fat, 0.4 g saturated fat, 2 mg cholesterol, 2 g fiber, 30 mg sodium. Calories from fat: 23%.

If strawberry isn't your favorite fruit, it's very easy to substitute any fruit of your choice to make sorbet, popsicles, or smoothies for a cool, refreshing summer treat!

How to Get a Summer Glow: Foods for Healthy Skin

Guest Blogger: Alina Bychkova 
                  - 4th year Acadia University Nutrition Student and creator of SUSTAIN YOUR BODY

Be sure to include these foods in you diet over the summer to keep your skin glowing!

Sweet potatoes, spinach, carrots, pumpkin (Beta-Carotene-Vitamin A)

While it is true that vitamin A is necessary for healthy eyesight, it also has many other important roles in our bodies including the development and maintenance of skin cells. Since Vitamin A helps the skin rebuild tissues, it an essential vitamin for minimizing the effects of aging, such as wrinkles, lines, and dry skin.           

It is also vital for healing scrapes, wounds, and other damages to the skin.

              Wheat germ oil, sunflower seeds, almonds, peanut butter (Vitamin E)

Vitamin E is an essential vitamin for healthy skin as it works as an antioxidant to fight free radicals in your body. Therefore, it can help reduce age spots, wrinkles, stretch marks and lines by using Vitamin-E rich skin products.

What are free radicals? Free radicals damage the membrane of skin cells and may lead to DNA cell damage and are one of the major causes of premature skin aging. Antioxidants can protect the cell by reducing the number of free radicals in your body.

Red bell peppers, oranges, grapefruit, kiwi (Vitamin C)

Like Vitamin E, Vitamin C is also an effective antioxidant. This means that it can also help you battle the signs of skin aging by stimulating the production of collagen in your skin. Collagen is a protein which helps your skin stay elastic and firm.

How should I cook fruit and vegetables? As vitamin C is a water-soluble vitamin, its content in food may decrease during cooking. Steaming or microwaving are the best cooking methods to reduce the loss of vitamin C and the B vitamins.

Brazil nuts, tuna, sardines, whole wheat products (Selenium)

Selenium is an important mineral that is often overlooked as an antioxidant. This means that selenium helps to keep skin firm, while reducing skin damage, dry skin, and signs of aging. There is additional some evidence that suggests that the risk of skin damage is decreased if selenium levels are high in your diet.

Salmon, walnuts, chia seeds, avocado (Healthy Fats)

Healthy fats are another key nutrient for healthy skin. They are responsible for healthy cell membranes, which work as barrier and a passageway for nutrients to enter and waste to leave a cell. The stronger that barrier is, the better your cells can hold moisture, which leads to plumper and younger looking skin. In addition, the same inflammation that causes heart disease can also harm skin cells. Healthy fats offer protection from both, and are found in various fish, nuts, seeds, and oils.

Water

When we're properly hydrated, we also sweat more efficiently, which helps keep skin clean and clear. You should aim to drink at least 6 glasses of water per day- the more, the better!

Green Tea

Green tea has anti-inflammatory properties and protects the cell membrane. It may even help prevent or reduce the risk of skin cancer, as there is evidence to suggest the green tea can reduce the risk of damage from ultraviolet light.

Greek Yogurt: A Low Calorie, High Protein Snack

Guest Blogger: Alina Bychkova

4th year Acadia Nutrition Student & Dietetics Candidate

Plain greek yogurt (0% MF) is not only an excellent source of CALCIUM, but it is FAT FREE, LOW IN SUGAR, and provides a whopping 18 grams of PROTEIN per serving UNDER 200 CALORIES!

It can make a  quick and healthy breakfast, snack, or your post-workout dose of protein.

Start with 3/4 cup plain greek yogurt with 0% MF.

It doesn't really matter which brand you prefer, as long as it is PLAIN or UNSWEETENED 
 Liberte, Oikos, Kirkland, IOGO and Olympic are all commonly found brands

Calorie count = 100

                                  Add 2 teaspoons of honey, maple or agave syrup
                   Consider STEVIA (liquid or powder) for a 0-sugar & 0-calorie alternative 

             

You're probably thinking, "Why can't I just buy honey flavored greek yogurt and skip this step?" Yes, everyone (including myself!), is after convenience. However, most flavoured yogurts have about 4-7 CUBES OF SUGAR added to each serving! You'll find you don't need that much for it to taste amazing, and your waistline will thank you.

**4g sugar = 1 cube = 1 tsp
Calorie count = 130

Add 2 Tablespoons of fresh or frozen blueberries.

These can also be substituted for any fruit of your choice. 

Calorie count = 155

For an extra treat, add some granola or other whole grain or seed-type cereal. Remember many granolas can be high in calories, so watch the portions here!!

Add 2 Tablespoons of granola.
 One of my favorites is Five Grain Low Fat Raspberry Almond Granola.

Final calorie count= 192

There you have it- a simple, quick, and delicious way to get 3 food groups under 200 calories! Try it yourself today.

For a gluten free alternative to granola try Nature's Path Qi'a Cereal - chia, hemp & buckwheat mix!!

Crystal's Cauliflower-Crust Pizza!!

Introducing the new "it" vegetable - CAULIFLOWER!! 

Cauliflower is a shockingly versatile vegetable and can disguise itself in many ways, including pizza crust? This was also news to me as I stumbled upon the food blog www.detoxinista.com looking for a cauliflower puree recipe.....

You're probably thinking exactly what my mother said when I was very excited to tell her about my newest creation - "Eww...you made WHAT kind of pizza crust? Oh Crystal.....that's weird!"

It may not be what most people think of making on a Friday night after a long week of work, but it was definitely worth it in the end.

This type of pizza crust is a big hit with the "Paleo Diet" community and those following a gluten free, grain free or any lower-carb lifestyle. 

Compared to the white flour alternative, this is definitely worth a try!!

Here is what you'll need to make your first cauliflower pizza crust:
Inspired by:


http://detoxinista.com/2012/01/the-secret-to-perfect-cauliflower-pizza-crust/

1 large head of cauliflower
1/3 c. light ricotta or goat cheese
2 triangles laughing cow cheese **optional
1 egg
pinch salt
1 tsp italian or greek seasoning

 

Step 1 - Pre-heat your oven to 400 F and get chopping!

 

 

Step 2 - Wash & chop cauliflower. Place in a food processor until it forms a 'rice-like' consistency forms.

 

 

Step 3 - Boil an inch of water in a large pot. Cook cauliflower (covered) for 4-5 minutes

 

Step 4 - Drain your cauliflower in a fine mesh strainer or this "Jelly Bag"....I found this at Canadian Tire: http://www.bernardin.ca/pages/product_page/47.php?pid=67

 

the trick here is to let the cauliflower cool a bit as it will be VERY HOT...the most important step here is to SQUEEZE out as much liquid as possible from the boiled cauliflower.

 

 

Step 5 - Mix the cheese, egg and seasonings together with the cauliflower. Line a baking tray with parchment paper. Form the cauliflower mixture into a square (or circular) crust.

 

 

Step 6 -  Bake the cauliflower pizza crust at 400 F for 35-40 minutes or until golden brown

 

 

Step 7 - Load your pizza with toppings!

   I had pre-roasted some brussel sprouts (again, suprisingly delicious!). We also used extra lean ground turkey breast cooked with spicy salsa, sun-dried tomatoes, peppers and bit of a parmesan cheese sprinkle.

   I challenge you to try it!!!! You may never go back.......

Super Slimming Snacks!



Super Slimming Snacks!

One of the most common questions I get is:

"What should I snack on?"

There are tons of options out there, but the key is finding something that is balanced with both PROTEIN & FIBRE to keep you feeling full and take the edge of your next meal.

The more natural the better! Here are a few of my faves:



1. The Simply Bar - FILL UP ON PROTEIN. NOT, SUGAR FAT & CALORIES

These bars now come in some awesome flavours like CARAMEL PEANUT, CINNAMON PECAN & LEMON COCONUT. My all-time favourite is definitely the peanut butter chocolate though...

 They are also gluten free, low glycemic and vegan.

Compared to traditional granola bars, these fill you up much longer and leave you with a lasting energy, versus a crash and burn feeling that you get from other bars.

Convenient, and a great Canadian-born product to keep on hand for travel and a "plan-B" option when fresh whole fruits, veggies and nuts are not available.

http://www.wellnessfoods.ca/

2. Simply Protein Chips -

These are one of the only high-protein chips I've seen! I love the fact that they are portion controlled for < 150 calories and actually leave you feeling quite full and satisfied. They are a little bit more crunchy than the average potato chip, but the sweet and spicy flavour certainly compensates for the extra crunch.

I highly recommend these for a pre-dinner snack!

http://www.wellnessfoods.ca/simplyproteinchips-chili.html 

  Whichever snack food you choose, just remember that portion control is the key to keeping the calories in check!