To save money, grow your own garden, plant vegetables in a planter on your step or in your window. Substitute ingredients with what you can grow or purchase locally or free from friends/neighbors.
Eat: Whole Grains, Vegetables, Fruit, Legumes, Complex Carbs, healthy Herbs and Spices. Avoid: Simple Carbs, Sugar, Corn Syrup. Eat in moderation: starches and meat. Drink: Water. Eat or drink nothing to excess. Don’t live to eat, eat to live. Click on "Home" below to see the index.
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This smoothie is good enough to pass for desert and to be called a milkshake.
In a blender add:
1-2 cups water. (If you are using powdered milk or morning moo, use 2 cups of water. If you are using almond milk, add just 1 cup of water.)
2 tablespoons all natural peanut butter (no added sugar, this can be fresh ground peanuts or a natural peanut butter such as Adams. My preference is fresh ground and the calorie, fat, carbohydrate, and protein information below is for fresh ground peanut butter) Click here for health benefits of peanut butter.
1/2 cup powdered milk or morning moo (The information below is for powdered milk) Update 5/17/19 I now use almond milk almost all the time instead of powdered milk or morning moo. In this case, I would use 1 cup of almond milk.
1/4 - 1/2 cup stevia or other non-sugar, non-corn syrup sweetener (The information below if for stevia. It is important to note that stevia comes in various forms and consistencies so should be added according to taste and need. It is the same for other non-sugar sweeteners.) Click here for health benefits of stevia.
2 carrots (Carrots provide a vegetable AND help to sweeten) Click here for health benefits of carrots.
1 scoop protein (The information below is for whey protein. I often prefer pea protein; however it is often more expensive.) Click here for health benefits of whey protein. Click here for health benefits of pea protein.
2 tablespoons non sweetened coco (ire bakers chocolate) Click here for health benefits of baking chocolate. Update 5/17/19, I almost always use Dutch baking chocolate now. Same amount, 2 tablespoons.
Alternative ingredient:
1 teaspoon virgin organic coconut oil Health benefits, Cognitive benefits.
Blend well
Add a little ice at the time until you have the volume, chill, and consistency you desire. Blend a little at a time each time you add ice.
You can share with others, drink all at once, or over time. This contains foods from all of the areas of "My Plate."
This is a close approximation as not all bananas or carrots are the same size.
Total calories 894
Total Fat 12.5 grams
Total Fiber 21.5 grams
Total Carbohydrates 134.4
This is another one of my shakes that may look and sound insane, but it's pretty dang good and pretty dang healthy for most.
If you have diabetes and want to try this, make the smoothie but try only one cup. Test yourself about 10 minutes after and again an hour after. See how you feel. Maple Syrup has a relatively low glycemic index and this smoothie includes protein and whole grains and you may be able to tolerate it well, but should test yourself. Of course, follow your doctor's advice. Maple Syrup is specifically used, along with Blueberries, Rolled Oats or Rolled Barley, and Turmeric because of their reported benefits for helping to delay Alzheimer's or possibly help keep it from developing at all. See articles at www.healthnutritionexercise.net for more information.
Soak overnight, 2 cups brown rice in 4 cups of water.
The next day/evening bring rice to a boil and turn off as soon as it comes to a boil. Stir and do not allow the rice to burn.
Add
16 ounces of mackerel (cut into small pieces) or 16 ounces tuna, or 16 oz of salmon, 16 ounces of another healthy fish (without bones and cut into small pieces). Or 1 lb. of uncooked turkey sausage.
Add
3 cloves garlic (cut into small pieces)
1 large bell pepper (cut into small pieces)
2 large stalks of celery (cut into small pieces)
1/4 to 1/2 cup butter (not margarine)
16 ounces tomato sauce
3 cups water
1/2 teaspoon turmeric or cumin
1 tablespoon to 1/4 cup red pepper
Bring to a boil
Allow to simmer on medium low for about 15 minutes, stirring frequently.
My favorite is with the turkey sausage, turmeric and just one tablespoon of red pepper. I also like to mix wild rice with brown rice about half and half.
