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

Cinnamon Oranges

by Eat Well

This simple dessert works any time of the year, but its flavors will be the best and brightest in the winter when oranges are at their peak.

Enjoy with low-fat string cheese for a balanced snack.

4 servings

Active Time: 10 minutes

Total Time: 10 minutes

INGREDIENTS

• 4 navel oranges
• 2 tablespoons orange juice
• 2 tablespoons lemon juice
• 1 tablespoon sugar
• 1/4 teaspoon ground cinnamon

PREPARATION

1. With a sharp knife, remove rind and white pith from oranges. Cut each into 5 or 6 slices and arrange on 4 plates. Whisk together orange juice and lemon juice, sugar and cinnamon. Spoon over the orange slices.

NUTRITION

Per serving: 86 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrates; 1 g protein; 3 g fiber; 2 mg sodium; 258 mg potassium.

Nutrition Bonus: Vitamin C (150% daily value).

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

Crunchy chips that are great as a snack or tossed into a salad for a little extra crunch.

Ingredients

• 1/2 cup parmesan cheese, grated

Directions

1. Heat an 8″ sauté pan over medium heat.
2. Sprinkle half the cheese evenly in the pan forming a “pancake”.
3. Leave the “pancake” 2 to 3 minutes until melted and flip with a spatula.
4. Brown the second side.
5. Remove from pan to cutting board.
6. While still warm cut into triangles with a pizza cutter or sharp knife.
7. Repeat with remaining cheese.

Per serve – Energy: 108kcal | Carb: 1.02g | Prot: 9.62g | Fat: 7.16g

Recipe provided by: FatSecret.com

Edamame is a wonderful snack food.

Ingredients

• 1 dash sea salt
• 100 g edamame

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

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

Recipe Provided by:  FatSecret.com

Easy way to make your own great protein bars.

Ingredients

• 2 cups nonfat milk
• 1 oz oats
• 1 oz protein powder
• 1 oz fat free pudding

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

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.