Posts Tagged ‘greek yogurt’

Blueberry-Banana Breakfast Smoothies

September 26, 2011

One positive thing about losing power for a few days was that I was forced to do a freezer-inventory.  There were quite a few things past their prime which were relegated to the trash.  I also made a few nice discoveries, like a container of homemade pesto that accidentally got pushed to the back of its shelf.  I was also reminded that I had a few bags of frozen blueberries we’d picked earlier in the summer.  They are perfect for pancakes and muffins, but also for smoothies!  By adding them to your blender frozen, they provide the ‘icy’ part of the smoothie without having to water down the flavor with actual ice cubes.

What I love most about these smoothies is that they are both healthy and delicious, and when made with Greek yogurt and calcium-enriched orange juice, they pack the 1-2 punch (protein & calcium).  I use fat-free plain yogurt, which is high in protein and calcium, low in sugar, and adds creaminess.  Don’t worry if you’re kids don’t care for yogurt—-it is undetectable when blended with all the flavorful fruit.

Blueberry Banana Smoothies

Makes 2 cups

1 cup frozen blueberries

1 small banana

1/2 cup plain, fat-free Greek yogurt (or substitute plain regular yogurt)

1/2 cup orange juice (I prefer calcium-enriched)

Put all the ingredients in a blender and blend for approximately 1 minute, or until thoroughly combined and thickened.

Click here for more information about Tracy’s Connecticut cooking classes, or to read her The Secret Ingredient Blog.
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“Greek” Guac

September 19, 2011

I looooooooove guacamole.  It leaves salsa in the dust any day of the week in my book.  avocados have a fair amount of fat, but it’s healthy, plant-based fat, rather than the artery-clogging animal-based fat.  Traditional guacamole is simple–mashed avocado, salt, a squeeze of lemon or lime juice, and perhaps some jalapeno and minced onion.  Some call for freshly diced tomatoes, others call for sour cream.  I’ve made it in a wide variety of combinations and I love them all.

On a recent night I was making fish tacos and had half of an avocado in my fridge.  Knowing that small amount wouldn’t be enough, I considered how I could ‘stretch’ it a little.  Non-fat Greek yogurt to the rescue!  By adding just a touch of the yogurt, it added creaminess, tang, and smoothed out the consistency of my guacamole.  Best of all, it adds some protein and calcium, which is an added bonus.  Even my all-things-green-skeptical children proclaimed it “mmmmm–delicious!”.

Serve with tacos, on top of a burger, or simply with tortilla chips (check out my easy homemade tortilla chip recipe here).

“Greek” Guacamole

Makes 1.5-2 cups

1 ripe avocado, peeled and diced

2-4 tablespoons non-fat plain Greek yogurt (adjust to taste/desired consistency)

1/4 cup minced red onion

1 lime, juiced

1/2 teaspoon cumin

salt and pepper

By hand, mash the avocado with a fork until creamy.  Add additional ingredients and continue to mash/stir until smooth.

In a food processor, add all ingredients to work bowl fitted with the metal blade and pulse until smooth.

Click here for more information about Tracy’s Connecticut cooking classes, or to read her The Secret Ingredient Blog.