Macro Meal Smoothie

standard November 4, 2016 Leave a response

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Yesterday I shared one of my go-to “easy cook” meals, but today is for my second place go-to. When I am so tired, or sick, or just plain don’t feel like eating real food unless someone else brings it to me. Smoothies are common for breakfasts or snacks, but they also make terrific lunches or dinners. And they can hide a lot of nutrition in a tasty thick shake, perfect for first trimester pregnant ladies who can’t stand the sight of vegetables (please tell me I wasn’t the only one!) or sick kiddos, or anytime!

This smoothie carefully balance carbohydrates, protein, and fats, along with vitamin-rich fruits and veggies to pack a meal’s worth of nutrition into one glass, ensuring a daily dose of goodness.

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Macro Meal Smoothie

Ingredients

  • 1 c unsweetened almond milk
  • 1 banana, frozen
  • 2 T hemp seeds
  • 1 T almond butter
  • 2 handfuls greens of choice
  • 1 c berries, frozen

Instructions

  1. Add all ingredients in order to a high speed blender and blend until smooth.
  2. Enjoy!
http://www.neatandnutritious.com/macro-meal-smoothie/

Nutrition:

Per serving: 429 calories, 54 g carbohydrate, 21 g fat, 15 g protein, 264 mg sodium, 28 g sugar

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Want more meal sized smoothies?

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Beet and Carrot Salad with Citrus Vinaigrette (Oil Free!)

standard March 29, 2016 Leave a response

With the temperatures finally warming up, it’s time to get back to big mixing bowl lunch salads. The poor soup and chili left in my freezer may be there for a little while. I’m now all about crunchy, raw, rainbow bowls of salad. This one happens to be the perfect transitional mix of root veggies and citrus mixed with crunchy peas and seeds. Happy spring eating!

Beet and Carrot Salad with Citrus Vinaigrette (Oil Free!) | Neat & Nutritious

Beet and Carrot Salad with Citrus Vinaigrette

Yield: Serves 2

Calories per serving: 231 kcal

Beet and Carrot Salad with Citrus Vinaigrette

This rainbow bowl of root veggies, crisp peas, and bright citrus makes for a refreshing light al fresco lunch. Pair with a seedy, multi-grain bread to make more filling.

Ingredients

  • 1 orange or grapefruit
  • 1 lime, zested
  • 1 lemon, zested and juiced
  • 1/4 c applesauce
  • 2 T apple cider vinegar
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper
  • 4 c mixed greens
  • 1 c snap peas
  • 2 small beets, grated
  • 3 small carrots, grated
  • 2 T pumpkin seeds, toasted
  • 3 T hemp seeds

Instructions

  1. Juice grapefruit and lemon. Combine juice with zest from lemon and lime. Add vinegar, applesauce, salt and pepper and mix thoroughly.
  2. Rinse and chop mixed greens. Toss with dressing. Top with peas, beets, carrots, and seeds.
  3. Serve immediately.
http://www.neatandnutritious.com/beet-and-carrot-salad-with-citrus-vinaigrette-oil-free/

Nutrition:

Per serving: 231 kcal, 22 g carbs, 12 g fat, 12 g protein, 270 mg sodium, 11 g sugar

Beet and Carrot Salad with Citrus Vinaigrette (Oil Free!) | Neat & Nutritious

 

Chai-Spiced Seedy Granola

standard February 18, 2015 Leave a response

I almost bought a box of cereal the other day. I haven’t bought a box of cereal in years. But I was out of granola and really wanted something crunchy to top my daily smoothies.  I talked myself out of the cereal and came home and whipped up a cozy batch of spicy, seedy granola instead. Granola is SO EASY. Oats, seeds, nuts, dried fruit, sweetener, binder. Bake. Done. The trick is finding the right mix of flavors so it doesn’t taste like a bowl of baked oats.  I’ve been on a chai kick after making Minimalist Baker’s Vegan Chai Lattes last week, so I played around with a superfood mix of seeds and spices. This one is definitely a keeper! Perfect on top of smoothie bowls or as cereal with a splash of almond milk.

Chai Spiced Seedy Granola

Chai-Spiced Seedy Granola

Serves 8.

Ingredients:

  • 1 c rolled oats
  • 1/2 c sunflower seeds
  • 1/4 c chia seeds
  • 1/4 c hemp seeds
  • 1/4 c ground flaxseed
  • 1/2 c chopped walnuts
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • 1/2 tsp cardamom
  • 1/2 tsp black pepper
  • 1/2 tsp ground cloves
  • 1/4 tsp sea salt
  • 1/2 c applesauce
  • 1/4 c maple syrup
  • 1/2 c dried cranberries

Steps:

  1. Preheat oven to 325 degrees F. Line a baking sheet with parchment paper.
  2. Combine oats, seeds, nuts, and spices in a bowl. Stir well.
  3. In a separate bowl, mix applesauce and maple syrup together. Add to seed mixture until everything is evenly coated.
  4. Spread mixture evenly on baking sheet. Bake for 30 minutes or until just golden. Let cool in pan. Add cranberries and mix together, breaking granola into clumps.
  5. Store in an airtight container at room temperature for 2-3 days or in the refrigerator for up to 2 weeks.

Nutrition:

Per serving (1/2 c): 276 kcal, 29 g carbs, 15 g fat, 8 g protein, 109 mg sodium, 13 g sugars

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