Archive for fruit recipes

Recipes for Health: Chocolate Cherry Smoothie

Posted in Epicurean Chronicles, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Weight Management with tags , , , , , , , , , , , , on July 28, 2011 by Angela

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While this is a basic recipe for a chocolate cherry smoothie, it’s not the best choice of ingredients if keeping count of calories and fat intake (nearly 25% of the total calories are from fat) as you will see below in the nutritional facts.

So, why am I including this recipe in Health & Wellness week you may ask?

Excellent question with an equally excellent answer: I’ve included some of my own personal hints below the nutritional information at the end of the recipe to show how you can make simple modifications to ingredient choice but make a great impact on the nutritional value.

1/2 cup fat-free milk

3/4 cup fat-free vanilla yogurt

1/4 cup semisweet or dark chocolate chips

1 cup fresh or frozen (slightly thawed) dark sweet cherries

ice as desired

Combine all ingredients in blend, process until blended smoothly.

Place in a decorative glass and garnish.

Drink up!

Nutritional information per serving: 589 calories (143 calories from fat); 9.4 gram saturated fat; 0.6 grams polyunsaturated fat; 5.1 grams monounsaturated fat; 13.5 milligrams cholesterol; 103.4 grams carbohydrates; 7.9 grams dietary fiber; 187.3 milligrams sodium; 18.5 grams protein

NOTE: You can play around and made whatever substitutions you like. If following true ABS DIET style you may wish to substitute to a non-dairy alternative, add whey protein, flax seed, raw almond slivers or instant oatmeal, etc. to dramatically reduced the caloric value while boosting fiber, protein. Once you become aware of the 12 POWER FOODS building blocks you can make some really nutritious, power-packed smoothies that are quite filling.

Recipes for Health: Cherry Almond Smoothie

Posted in Epicurean Chronicles, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Weight Management with tags , , , , , , , , , , , on July 25, 2011 by Angela

IMAGE CREDIT: Andrew Scrivani for The New York Times

This dairy-free smoothie serves well at breakfast or as an afternoon snack.

12 cherries, pitted (about 3 ounces)

1/4 cup almond meal, also called almond flour or almond powder (3/4 ounce)

1/4 teaspoon almond extract

1/2 cup almond beverage or milk

1/2 plum or peach

1 teaspoon agave nectar

3 ice cubes

1. Place all of the ingredients in a blender, and blend until smooth.

Yield: One serving.

Advance preparation: This smoothie is best when freshly made but will keep for a few hours in the refrigerator. Shake well before drinking.

Nutritional information per serving: 285 calories; 1 gram saturated fat; 4 grams polyunsaturated fat; 10 grams monounsaturated fat; 0 milligrams cholesterol; 33 grams carbohydrates; 6 grams dietary fiber; 85 milligrams sodium; 8 grams protein

Martha Rose Shulman is the author of "The Very Best of Recipes for Health."