Thursday, June 16, 2011

Healthy Fast Food... in a Glass!

I didn't know what to call this post... Meals on the Go, Meals in a Glass, Complete Meals in a Glass, etc. Really, it's all of these things.

This pregnancy I haven't had much of an appetite, so drinking my meals was a better option. Or it seems that we are constantly on the go & as we've learned from The McDonald's Experiment, I can't eat fast food. So, what's a girl to do?

Make a complete meal... quick & easy... to go!

Introducing...

Healthy Fast-Food...in a Glass!
Yields: 1 whole meal!
1 serving whole-grain carb (buckwheat, oats, etc)
1 c dairy/non-dairy liquid (kefir, organic whole milk, non-dairy milk, organic yogurt, etc)
1 serving fruit (any kind)
1-2 handfuls organic greens (spinach, kale, etc)
2-3 oz protein source (protein powder of choice, nut butters of choice, nuts, etc)
1 serving healthy fat (coconut oil, coconut butter, etc) optional

Put it all in a blender (lighter density ingredients first, to heavier density ingredients on top. For example, protein powder should go in first, a banana should go in last). Enjoy in a glass with a straw!


Tips:


  • Sometimes these can get a little thick, so I add water to get the desired consistency that I'm looking for. 
  • You can also use frozen fruit, to make it more smoothie-like, but if you don't have frozen fruit, don't fret! Just add a couple ice cubes and blend away.
  • If you're on the go, throw it in a shaker jar or to-go cup!

Note: This is the very basic version. You can also mix things up a bit, like omit the whole-grain carb and do 2 fruits. Or if your protein powder has a serving of carbs in it, omit the fruit or whole-grain carb. There are so many variations on this! I never get sick of them! And because they are a full meal in a glass, they are super filling and keep your hunger at bay!

Here are some that I've tried out lately (sorry, I don't have pictures of them all):

Almond PB MIAG (meal in a glass)
1 c mixed fruit, frozen
1/2 c almond milk
1 c water
2 handfuls of organic fresh spinach
1 scoop Vega Original Whole Food Health Optimizer (aka protein powder)
1 T PB

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Sweet Potato Pie MIAG
1/2 c sweet potatoes, cooked
2 T dates
1-1.5 c almond milk
1 handful of organic fresh spinach
1 T vanilla rice protein powder
1 T sunflower seed butter
couple dashes pumpkin pie spice (to taste)

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Mandarin Sunflower Seed MIAG
1/2 c rolled oats
1/4 c mandarin oranges
1 c milk
4 T sunflower seed butter

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Pumpkin Pie MIAG
1 c pumpkin
1/2 c mixed berries
1 c almond milk
1/2 c water
1 handful organic fresh spinach
2 T almond butter
couple dashes pumpkin pie spice (to taste)
couple dashes cinnamon (to taste)

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Orange Cinnamon Pecan MIAG
1/2 c rolled oats
1/2 c fresh-squeezed orange juice

1 c organic whole milk
1-2 T sunflower seed butter
1/4 c pecans
1 tsp vanilla extract
couple dashes of cinnamon (to taste)

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PB Banana Coconut MIAG
1/2 c rolled oats
1/2 banana
1 c organic whole milk
3/4 c kale
3/4 c organic fresh spinach
1 T almond butter
2 T peanut butter
1 tsp organic extra-virgin coconut oil

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Tangy Strawberry MIAG
6 oz Chobani strawberry greek yogurt
1 c almond milk
1 handful of kale
1 T coconut butter
*I served a slice of whole-grain bread on the side, to get in the extra carb. You could also probably add another protein source to this.

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Blueberry Coconut Buckwheat MIAG
1/4 c buckwheat groats, raw
1 handful kale
2 T almond butter
1 tsp organic extra-virgin coconut oil

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Chocolate Covered Strawberry MIAG
1/4 c buckwheat groats, raw
1 c organic whole milk
1 T homemade strawberry jam
1 handful kale
1 T coconut butter
1 T cocoa powder
*I served this with cheesy scrambled eggs to get in some protein.

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Grape Vanilla MIAG
1/4 c buckwheat groats, raw
1/2 c grapes
1 c organic whole milk
1 handful kale
2 T peanut butter
1 tsp coconut oil
1 tsp vanilla extract

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Sunflower Watermelon MIAG
1/2 c rolled oats
1/2 c watermelon
1 c organic whole milk
1 handful organic fresh spinach
1 T sunflower seed butter
2 T vanilla rice protein powder

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Nutty MIAG
1/2 c rolled oats
1 c organic whole milk
1 c strawberries
1 T sunflower seed butter
1 T peanut butter
1 T almond butter
1 T coconut oil

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Peanut Butter Banana Chocolate MIAG
1/2 frozen banana
1 c organic whole milk
1 handful fresh spinach
1 T peanut butter
2 T Premier Research Labs Lean Body Whey Protein Blend
2 tsp flaxseeds, ground
1 T chia seeds
2 T cocoa powder, unsweetened
6-8 drops Chocolate Raspberry Stevia

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Super Thick Chocolate Berries MIAG
Adapted from Peanut Butter Fingers' Smoothie
1.5 tsp Guar Gum
1 c frozen mixed Berries
1 c unsweetened, original, Almond Milk
1 T Premier Research Labs Greens Mix
1/2 T chia seeds
1.5 T chocolate rice protein powder
1.5 T unsweetened cocoa powder
6-8 drops Chocolate Raspberry Stevia

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Carob Fudge Blueberry MIAG

1 c non-dairy milk
1/4 c blueberries
1 T raw honey
1/4 c brown rice flour
1 T toasted carob powder
1/2 scoop Amazing Grass Wheatgrass
1 tsp Premier Research Lab Greens Mix
1 serving chocolate or neutral-flavored protein powder
1/2 tsp sugar-free vanilla extract
1/2 tsp stevia powder
1 T unsweetened cocoa powder
1 tsp sea salt

Blend all in a blender & enjoy with a straw! Yum!


And here's a picture of my DD enjoying a Snack In A Glass... 

 

Katie's Carrot Cake Milkshake! Here are my modifications to Katie's original recipe - I used:

  • 1/2 a large banana, not frozen
  • 1 c organic whole milk
  • omitted the xantham/guar gum
  • added the optional coconut oil
  • added 1 T vanilla rice protein powder
  • added a few ice cubes before blending

A friend of mine also said she made this by adding pumpkin to it!
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