Woohoo, hallelujah spring has finally arrived in Minnesota! I can see green grass under the snow drifts in my back yard. Folks around here can’t recall a winter with so much snow since the 70’s. It is melting now. There are threats of flooding but this too shall pass.
What does this have to do with a pina colada smoothie you might ask? Spring is here so I am celebrating this in my vintage kitchen by creating a smoothie that reminds me of the tropics and the warmer weather to come. Before long my tulips and daffodils will be blooming. I purchased the vintage small milk jugs at my local antique store here for only $2 each. Now that is a bargain!
This smoothie contains only four ingredients so you can whip this up in no time in your blender or magic bullet. It serves as a quick breakfast in the morning, a delicious snack or dessert and it is very nutritious so there is no guilt involved.
This smoothie deserves superstar status due to its high protein content, low calorie content, and it also provides 29% of the recommended daily value (RDV) for Vitamin C, 8% of the RDV for calcium and is an excellent source of potassium. As you may be aware protein is essential for building and repairing tissues in the body and manufacturing hormones and enzymes. It is also an important building block of bones, muscles, cartilage and blood. Protein also has a very filling effect so that you are satisfied after you have consumed it in a meal or a snack. Vitamin C promotes healing and is beneficial for our immune system. Calcium is important for building and maintaining strong bones and teeth. Potassium plays a role in maintaining fluid balance in the body as well as keeping our brains, nerves, heart and muscles functioning normally on a constant basis. Occasionally, a physician may recommend that a person limit potassium if they have kidney failure so always discuss your food intake with your personal physician, health care provider or dietitian if you have concerns about your food intake.
5.29 oz container of Dannon Lite Toasted Coconut flavor Greek yogurt
1 cup crushed pineapple, juice packed, undrained
1 medium banana, frozen
1 cup crushed ice
Place all of the ingredients in your blender or magic bullet. Blend until all ingredients are combined well. Serve immediately.
If desired, you may substitute a different brand of yogurt. I have used organic yogurt or even plain or vanilla Greek yogurt. You may wish to add 1 packet Stevia or honey to taste with the plain yogurt. If using the plain or vanilla flavored yogurts, you can add 2 tsp of flaked coconut to give the smoothie the coconut flavor.Dairy Free/Paleo diets may substitute a dairy free yogurt such as a soy or almond milk yogurt as an example.
This food blog is not intended to provide medical or nutritional advice. Please contact your own health care provider for medical and nutritional advice.
Yah, my tulips are blooming and spring has arrived here in Minnesota. What better time to enjoy salads as a main course at meals. With the last blizzard just 3 weeks ago, I was beginning to wonder if spring would ever arrive this year! Soon we’ll be gardening, boating, swimming, fishing and hiking in area parks. Since short and swim suit weather is arriving soon, why not begin to eat healthier if you have slacked off in that area and cut a few calories in the meantime. That is one of the reasons I am swapping out calorie and fat laden mayonnaise and trimming down this salad with protein rich Greek yogurt. By substituting the Greek yogurt dressing in place of regular mayonnaise in this recipe, you are saving 315 calories, 40 grams of fat, 68 mg of cholesterol and 340 mg of sodium per serving. If you really like that mayonnaise or Miracle Whip taste in the salad and still want to save some calories and fat, you can substitute the reduced fat versions. I was very pleased with the taste of the yogurt and honey dressing in this salad however.
If you’re not as big of yogurt fan as me or are avoiding dairy products, you can easily use a vinaigrette dressing in place of the yogurt dressing or use one of the many varieties on dairy free yogurt on this salad. I had an extra turkey in my freezer from last Thanksgiving which I hadn’t yet prepared so we recently enjoyed a turkey dinner with all the trimmings for a few meals. I had plenty of white meat left over which I sliced and used in this salad. Chicken breast would work well also.
1 cup plain nonfat Greek yogurt or nondairy yogurt such as coconut or almond milk plain yogurt
1 TB honey
1 medium avocado chopped
1 cup fresh or canned juice packed, drained pineapple chunks
1½ cup red grape, halved
1½ cups celery, chopped
⅔ cups pecan halves
Cut a fresh pineapple lengthwise and remove stem. Using a filet knife, carve out fresh pineapple and dice into chunks. Prepare the dressing for the salad by combining the Greek yogurt and honey in a bowl and whisk well. Place the remaining recipe ingredients in a large bowl and toss together. Next, fold in the yogurt dressing. Refrigerate until chilled. Place the pineapple salad mixture into hollowed out pineapple shells. (You will need two fresh pineapples, scooped out and halved for the four servings.) Serve immediately. If you prepare these in advance, be sure to refrigerate until serving time to prevent food borne illness.
Information in this food blog is not intended to provide medical advice. Please contact your personal health care provider for nutritional or medical advice.
Summer weddings are popular here in the north so if you are planning a bridal shower or even a baby shower luncheon this salad would be a hit due to it’s taste, appearance and ease of preparation. If you’d rather not take the extra time to cut, carve and chop fresh pineapple, use the canned pineapple chunks packed in juice and serve the salad on a bed of greens in a serving bowl or plate. A glass of sparkling grape juice or wine complement this main dish salad. Cheers and enjoy!
My food blog tends to feature some of my favorite recipes as well as vintage treasures in my home. I use my vintage singer sewing machine as a serving table prop in many of my food blog photos. My mother purchased this for me shortly after I was married years ago at a Mapleton, Minnesota antique store. Of course, I was wanting to decorate our home attractively and on a tight budget also. I purchased some material for fabric drapes for the windows above my dining room window seat and for cushions to match. Fabric drapes were all the rage in the eighties, mind you! I also purchased fabric for living room drapes on sale. With the help of my mom and mother in-law, I sewed the drapes, fabric shades and window seat cushions on this antique sewing machine pictured below with our puppy. Wow, was I ever proud of myself after that accomplishment and wish that I was equally that ambitious at the current time to take on another sewing project like that.
If you are looking for a new recipe that is delicious, nutritious and filling, Raspberry Chia pudding is all of these. It can easily be prepared in your blender, food processor or bullet, poured into a decorative small mason jar or even your fancy china, refrigerated and ready to serve in 3-4 hours.
When you have been shopping at the grocery store recently, you have most likely noticed that many food companies have added chia seeds to puddings, yogurts, smoothies and cereals. Why are they so popular as of late? Chia seeds are members of the mint family and grown mainly in Mexico and the United States Southwest. They are an excellent source of heart healthy omega 3 fatty acids, protein, fiber as well as calcium, phosphorus and manganese content. Two tablespoons contain 138 calories, 10 grams of fiber, 9 grams of fat, 5 grams of protein, 17% of your daily value (DV) of calcium, 12 % of your DV of iron and 23 % of your DV for magnesium. Ideally, you add chia seeds to liquid foods and as they soak up the liquid, they begin to thicken or gel these foods. As they do this, the soluble fiber in the seeds go to work to slow your digestive process and may keep you feeling full or satisfied much longer. Chia seeds are not necessarily low in calories so just using a small amount initially such as 1-2 tsp as an addition to your smoothie for example, is ideal if you are limiting your calorie intake. Chia seeds do not cause weight loss but may keep you feeling full for a longer period of time. Chia seeds can easily be added to smoothies and make delicious puddings and can be added to pancake and cooked cereals such as oatmeal. Refer to a recipe book or online recipes for further recipes.
Serve as a dessert, healthy snack or on the go breakfast in the morning.
1 cup frozen raspberries
1 cup nonfat Greek plain or vanilla flavored yogurt (may substitute nondairy yogurt)
2 tsp (or packets) of Stevia
2 TB chia seeds
¼ cup 1% milk or nondairy milk such as almond or cashew milk
½ tsp pure almond extract
Combine all ingredients in your blender, food processor or bullet. Add the frozen fruit and chia seeds last for better blending. Blend or process until mixture is smooth and berries are completely processed. Pour into small mason jars (6-8 oz each) or serving dishes .Stir mixture together with a small spoon. Add the cover to mason jars or saran wrap to serving dishes. Refrigerate at least 3-4 hours or overnight to allow the pudding to thicken. Serve cold. Add whipped topping if desired and garnish with fresh raspberries.
The recipe has been calculated using the plain nonfat unsweetened Greek yogurt. Information in this food blog is not intended to provide medical advice. Please contact your health care provider for individual medical and nutritional advice and information.
Raspberries are one of my favorite fruits and we grow these in our garden in the summer. Raspberries are not only delicious but are also an excellent source of fiber and vitamin C. The combination of raspberries, chia seeds and smooth and creamy greek yogurt is sure to satisfy. Raspberry Chia Pudding can be served as a delicious dessert, filling and tasty between meal snack or as a quick and nutritious breakfast in the morning. If you plan to eat this for breakfast, whip up the recipe in your blender in the evening, pour into your serving dish, refrigerate overnight and enjoy in the morning.