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Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

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    The Perfect Green Smoothie Recipe

    by 44 Comments

    Not all green smoothies were created equal. In this episode, we break down the science behind a perfect green smoothie recipe. Watch to find out how to prepare your very own nutritious (and well balanced) green smoothie that will keep you full for hours.

    We mean perfect when we say that this is the Perfect Green Smoothie! Not all green smoothies were created equal and we are ready to tell you just why that is.  In this episode, we break down the science behind a perfect green smoothie recipe. Watch to find out how to prepare your very own nutritious (and well balanced) green smoothie that will keep you full for hours.

    All of the ingredients in this green machine are packed with vital nutrients. Tofu is made from curdled soy milk that the water has been removed from. It is a great source of protein from that soy and provides a healthy dose of calcium and manganese from a plant-based source.  This good source of protein will help keep you full, unlike many other smoothies.

    Greek yogurt is also known for its healthy dose of protein and probiotics that support a healthy gut bacteria.  Healthy gut bacteria helps keep our immune system strong and research shows that it may help in many disease states such as irritable bowel syndrome (IBS), Crohn’s, ulcerative colitis, colorectal cancer, and diabetes. The chia seeds offer a healthy dose of antioxidants, fiber, manganese, phosphorous, magnesium, calcium, and iron and add a nice nutty flavor.  Who knew you could do so much good for your body in one smoothie?  

    All we need to do for this one is gather our spinach, almond milk, plain Greek yogurt, tofu, strawberries, and chia seeds.  Throw them all in the blender and blend away! It’s as simple as that. 

    Smoothies are a fantastic way to sneak in some more fruits and vegetables during your day.  They can make for a great breakfast on the go or a perfect midday snack.  Feel free to use homemade almond milk (like the recipe we have here)! What are your favorite smoothie ingredients? Let us know in the comments below!

    Print
    The Perfect Green Smoothie
    Total Time
    5 mins
     
    Servings: 2
    Ingredients
    • 2 cups of baby spinach
    • 1 cup of unsweetened almond milk
    • 1, 6- ounce container of plain Greek yogurt
    • 1/2 cup of organic tofu
    • 1 cup of frozen strawberries
    • 2 tablespoons of chia seeds
    Instructions
    1. Blend all the ingredients together and enjoy!
    Recipe Notes

    Share the smoothie with someone, or save the other half for later in the day!

     

    Homemade Almond Milk

    by 11 Comments

    How many of you have tried almond milk? It’s super simple and tastes downright delicious.

    Homemade almond milk can be just as delicious as the store bought kind! Keep in mind that the almond milk in stores is usually fortified with nutrients like calcium, Vitamin D & E, so make sure you obtain those nutrients via other foods if making homemade milk.

    IMG_5475All you need to make the milk is two cups of unsalted almonds and nine cups of water.  Soak your almonds in about five cups of water overnight.  Then dispose of the water the almonds were soaking in.  Toss the almonds into a blender and blend them up with another four cups of water. Position a bowl under a cheesecloth or mesh strainer to catch the milk and pour the milk into the strainer. Add the strained milk into a large jar, and stir in vanilla extract. 

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    You can make this ahead of time and store in the refrigerator for up to 7 days.  Enjoy throughout the week in many different recipes. Have you ever made your own almond milk? Let us know what you think in the comments below!

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    5 from 1 vote
    Print
    Homemade Almond Milk
    Ingredients
    • 2 cups of almonds
    • 5 cups of water for soaking
    • 4 cups of water
    • Cheese cloth or strainer
    • 1 teaspoon of vanilla extract
    Instructions
    1. Soak almonds overnight in 5 cups of water. Drain the water.
    2. In a blender, blend almonds and 4 cups of water
    3. Over a large bowl, strain the mixture into a cheesecloth or strainer slowly. Squeeze or press the milk out from the thick mixture through the cheesecloth/strainer.
    4. Continue to do this until everything is strained.
    5. Pour into a large jar, stir in vanilla extract and enjoy within 7 days! (Store in fridge)

    Easy Sweet Potato Recipe – The Stuffed Ranchero

    by 24 Comments

    Need something filling and totally delicious? This Stuffed Ranchero Sweet Potato is just for you! The ingredients are perfectly satisfying in a very healthy way.  

    Sweet potatoes are a fabulous starchy vegetable. You can find the best sweet potatoes during the fall and winter.  They are jam packed with vitamin A and vitamin C to make sure you’re getting in those vital antioxidants.  Sweet potatoes also contain plenty of fiber as well to keep your system running smoothly.  You can enjoy them many, many different ways in sweet and savory recipes and we’re going to throw you just one more to add to your collection here! The black beans in this recipe add protein and fiber to help keep you satiated for hours. If using canned beans, make sure you rinse them well to remove all that extra sodium.  The sweet potato-black bean combo will keep you craving this one all the time.

    Start this one off by cooking the sweet potato in microwave for 5-10 minutes, until soft Pro tip: puncture sweet potato with a fork a few times and cover with a moist paper towel to help it cook quicker.  If you would rather use an oven, preheat to 400F and cook the potato for about 45 minutes.  Chop up those tomato, onions, cilantro and garlic. Mix these all together for the salsa. To kick those beans up a notch, you can season black beans with cumin, chili powder and garlic powder to taste in a separate bowl.  Cut sweet potato in half, and gently mash the two halves with a fork.  Pour black beans into the potato, then top with the salsa mix and finish off with lime juice and chopped cilantro.

    This is the ultimate version of your favorite loaded potatoes.  The microwave option also makes it a quick and easy meal that you can whip up in minutes.  What do you think about this Stuffed Ranchero Sweet Potato? Let us know what you think in the comments below!

    Print
    Stuffed Ranchero Sweet Potato
    Servings: 2
    Ingredients
    • 2 sweet potatoes
    • 1 cup of black beans
    • 1 tomatoes, chopped
    • 1 clove of minced garlic
    • 2 tablespoons of minced onion
    • Juice from 1/2 lime
    • 2 tablespoons of chopped cilantro
    Instructions
    1. Cook sweet potato in microwave for 5-10 minutes, until soft (tip: puncture sweet potato with a fork a few times and cover with a moist paper towel to help it cook quicker OR
    2. If you are using an oven, cook at 400F degrees for about 45 minutes
    3. Chop tomato, onions, cilantro and garlic, and mix together to make a salsa
    4. Optional: In a bowl, season black beans with cumin, chili powder and garlic powder to taste
    5. Cut sweet potato in half, and gently mash the two halves with a fork
    6. Pour black beans into the potato, then top with the salsa mix
    7. Finish off with lime juice and chopped cilantro
    Recipe Notes

    Optional: You can add cumin, chili powder and garlic powder to beans or leave the beans plain

     

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