A lassi is an Indian smoothie made with yogurt, sometimes offered as an aperitif or as a “side” to calm down a fiery meal. Thanks to a ripe mango and orange-flower water, this version is sweet and fragrant. It’s perfect for an afternoon refresher or an after-dinner treat.

2 servings, 3/4 cup each

Active Time: 10 minutes

Total Time: 10 minutes

INGREDIENTS

• 1 cup chopped peeled mango
• 1/3 cup peach sorbet
• 1/2 cup nonfat vanilla yogurt
• 1/4 cup orange juice
• 1/8 teaspoon orange-flower water, (optional, see Ingredient Note)

PREPARATION

1. Place ingredients in the order listed in a blender. Pulse twice to chop mango, stir well, then blend until smooth. Serve immediately.

TIPS & NOTES

• Ingredient Note: Orange-flower water is a perfumy distillation of bitter-orange blossoms. Look for it at gourmet markets.

NUTRITION

Per serving: 170 calories; 0 g fat ( 0 g sat , 0 g mono ); 1 mg cholesterol; 39 g carbohydrates; 4 g protein; 2 g fiber; 44 mg sodium; 330 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (15% dv).

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.

1 serving

INGREDIENTS

• 3/4 cup low-fat cottage cheese, or low-fat plain yogurt
• 1 cup pineapple chunks, papaya chunks or cling peaches
• 2 teaspoons toasted wheat germ

PREPARATION

1. Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

NUTRITION

Per serving (with cottage cheese, pineapple): 248 calories; 2 g fat (1 g sat, 1 g mono); 7 mg cholesterol;35 g carbohydrates; 23 g protein; 3 g fiber; 24 mg sodium; 414 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Selenium (20% dv), Calcium (15% dv).

2 Carbohydrate Serving

Exchanges: 2 fruit, 3 very lean meat

Nutrition Note: Per serving (with yogurt, papaya): 185 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 28 g carbohydrate; 10 g protein; 3 g fiber; 132 mg sodium; 404 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (40% dv), Calcium (35%)

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

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).

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

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

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

Ingredients

• 1 cup yogurt plain, low fat
• 1/4 tsp dill weed
• 1/4 tsp leaves thyme, dried
• 1/8 tsp salt
• 1 tbsp mayonnaise
• 1 wedge yields lemon juice, (1/2 tsp)
• 1 tbsp green onion, minced
• 1 tbsp parsley, minced
• 12 oz salmon

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

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