snacks

snacks

Coconut Crunch Shake

Eat Like a Woman: Coconut Crunch Shake Mini-Meal!

The PERFECT mini-meal designed just for women.

Ingredients

1 Eat Like a Woman Coconut Crunch smart nutrition bar

1 cup of almond milk (or skim milk)

1 small banana

1 teaspoon vanilla extract

A few ice cubes

Instructions:

Put all the ingredients – crumble the nutrition bar – in a blender and blend until creamy.

300-350 calories

Use 1/2 banana = 280 calories

I love this shake for breakfast when I am on the go.

For those who enjoy yummy cocktails, add a shot of your favorite rum.

You can purchase Eat Like a Woman smart nutrition bars here.

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Posted in nutrition, snacks

Coffee Mocha Protein Shake

iStock_000001172115XSmall Coffee Mocha Protein Shake

by Staness Jonekos

The Menopause Makeover

Ingredients
1 cup soy milk or skim milk
2 scoops of whey chocolate protein powder
2 teaspoons instant coffee, or a shot of espresso
1 teaspoon of vanilla extract
1 cup ice cubes

Directions
In a blender, combine all ingredients and blend until smooth. Enjoy!

Makeover Tip:
You can pre-make this shake and refrigerate, then pour into an insulated thermos, so it will be ready to enjoy mid-afternoon.

Using soy milk:
Calories 243

Protein 29.2 grams
Carbs 15.9 grams
Fat 6.6 grams
Fiber 4.2 grams

Using skim milk:
Calories 206

Protein 28.3 grams
Carbs 16.7 grams
Fat 1.7 grams
Fiber 1 gram

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Posted in recipes, snacks

Matcha Green Tea Latte

By Staness Jonekos
The Menopause Makeover

Matcha green tea is a finely-milled green tea that has been used for the Japanese tea ceremony for centuries. It is made from shade-grown tea leaves and has incredible health benefits! It is loaded with nutrients and antioxidants, can lower cholesterol levels and boost metabolism if drank regulary. Pound-for-pound matcha green tea contains more antioxidants than blueberries, pomegranates, orange juice and spinach! One cup of matcha is the equivalent of 10 cups of green tea.

Matcha Green Tea Latte Recipe

  • Pour 1 tsp Matcha green tea into a cup (use 1/2 tsp if you like a lighter taste)
  • Add 2 oz hot water and stir  until matcha becomes a smooth paste (it is tradition to use a bamboo whisk)
  • Pour 6 oz steamed low-fat milk (soy or almond milk) into your teacup (if you don’t have a steamer, pour milk in a shaker and shake shake shake until foamy)
  • Add mixed matcha tea to the milk
  • Scoop foamy low-fat milk (soy or almond milk) on top
  • Sprinkle with matcha dust

Optional

Sweeten with honey or vanilla

You can also make this as an “iced” drink. Prepare then pour over a glass of ice.

My favorite matcha green tea, click here to purchase.

The perfect traditional Japanese Tea ceremony chasen bamboo whisk! Click here to purchase.

Treat yourself to a matcha gree tea starter kit that includes the tea, bamboo whisk, scoop and special matcha bowl, click here.



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Posted in snacks

Almond Mocha Protein Shake

Almond Mocha Protein Shake

by Donna

Ingredients

Vanilla Almond Breeze

Protein powder

Instant coffee

Directions

1 cup Almond Breeze vanilla

4 ice cubes

1 scoop protein powder

1 tsp instant coffee

Blend it all up in a blender/Magic Bullet

Note:  you can add 1/2 a banana too – yummy

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Posted in breakfast, recipes, snacks

Coffee Mocha Protein Shake

iStock_000001172115XSmall Coffee Mocha Protein Shake

by Staness Jonekos

The Menopause Makeover

Ingredients
1 cup soy milk or skim milk
2 scoops of whey chocolate protein powder
2 teaspoons instant coffee, or a shot of espresso
1 teaspoon of vanilla extract
1 cup ice cubes

Directions
In a blender, combine all ingredients and blend until smooth. Enjoy!

Makeover Tip:
You can pre-make this shake and refrigerate, then pour into an insulated thermos, so it will be ready to enjoy mid-afternoon.

Using soy milk:
Calories 243

Protein 29.2 grams
Carbs 15.9 grams
Fat 6.6 grams
Fiber 4.2 grams

Using skim milk:
Calories 206

Protein 28.3 grams
Carbs 16.7 grams
Fat 1.7 grams
Fiber 1 gram

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Posted in recipes, snacks

Sea Salt Edamame

Edamame is a wonderful snack food.

Ingredients

Directions

  1. Cook edamame in microwave.
  2. Sprinkle salt over (sea salt is best).
  3. Note: just eat the beans not the pods!

Recipe provided by:  FatSecret.com

Per serve – Energy: 147kcal | Carb: 11.05g | Prot: 12.95g | Fat: 6.80g

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Posted in recipes, snacks

Herbed Salmon Spread

Delicious salmon that you can spread on cucumbers.

Ingredients

Directions

  1. Spoon yogurt onto several layers of pepper towels.
  2. Spread yogurt evenly to 1/2″ thickness.
  3. Cover yogurt with more paper towels. Let stand 5 minutes.
  4. With rubber spatula, scoop yogurt into medium bowl.
  5. Add salmon and remaining ingredients except lemon and parsley. Stir well. Cover and chill.
  6. Garnish with fresh parsley and lemon slice, if desired. Spread on cucumbers

Per serve – Energy: 170kcal | Carb: 5.54g | Prot: 22.96g | Fat: 6.30g

Recipe Provided by:  FatSecret.com

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Posted in recipes, snacks

Oat Protein Bars

Easy way to make your own great protein bars.

Ingredients

Directions

  1. Mix protein powder, oats, a package of sugar and fat free pudding, and milk together in a bowl.
  2. Spread mixture in the bottom of a pan, and place in the fridge overnight.
  3. In the morning, cut into 8 squares and use like servings.

Per serve – Energy: 50kcal | Carb: 6.30g | Prot: 5.58g | Fat: 0.45g

Recipe provided by:  FatSecret.com

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Posted in recipes, snacks

Low-fat Hummus Dip

Pita chip and Vegetable Platter Low-fat Hummus Dip

by Staness Jonekos

The Menopause Makeover

10-12 servings

Ingredients
2 cans garbanzo beans drained, and save the juice
6 teaspoons lemon juice
4 tablespoons sesame tahini
6 cloves garlic peeled
1 teaspoon salt
1/2 teaspoon pepper

Directions
-Combine all ingredients in a blender or food processor.
-Process until smooth, and add the reserved garbanzo juice for a nice creamy texture.
-Serve with vegetables. Bell peppers, celery, cucumbers and carrots make a lovely and tasty presentation.
-This recipe makes it possible to prepare two bowls of low-fat hummus.

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Posted in appetizers, recipes, snacks