Make A Healthier Smoothie…

Smoothies are a fabulous way to get additional fruits, veggies and fibre into your diet. And with a few modifications to your morning mixer, you can pack a more powerful punch to fuel your day.

Each one of these five ingredients offers serious health benefits, from boosting your energy levels to curbing your hunger.

Sweet Tip: Not all protein powders are created equal. Swap your US brand of whey protein for one made in Canada or New Zealand, where growth hormones aren’t injected into cattle.

 

Cinnamon

Just smelling this seductive spice is said to improve memory and alertness. Used in both Ayurvedic and Chinese medicine as a remedy for colds and indigestion, recent studies have found it reduces blood sugar levels, making it an ideal addition for diabetics or those following Glycemic Index plans. Shake in half a teaspoon to any concoction for lower cholesterol levels and a blast of antioxidants. Plus, it’s an excellent source of fiber, iron, and calcium, not to mention, a fabulous flavour booster.

Almond Milk

Low in fat and containing less sugar than cow’s milk, almond milk is a perfect smoothie base. Delivering a nutritional bang with high levels of antioxidants, it’s also free of lactose, gluten and cholesterol. Unsweetened almond milk contains as little as 40 calories per cup, whereas soy and regular milk have almost double that. One cup gives us half our daily recommended intake of Vitamin E, protecting our skin from winter’s wrath and delivering a bonus, anti-aging boost.

Kale

In the veggie wars, kale comes out king, boasting three times the amount of calcium, 10 times the vitamin C and four times the omega-3 as spinach. Plus, our bodies more readily absorb the calcium from kale than from milk or spinach. Kale provides two types of antioxidants, carotenoids and flavonoids and offers great anti-inflammatory benefits, thanks to its omega-3 acids. With its mild taste, spinach is super, too. But if you have the choice, throw a few stalks of this superstar down the hatch and reap the rewards.

Greek Yogurt

With double the protein and half the sugar and carbs as regular yogurt, we’re able to whip up cool, creamy consistency, without resorting to frozen yogurt. Greek yogurt is thicker than most North American types, and the straining process removes excess whey, making it less likely to upset those who suffer from lactose-intolerance. Containing probiotic cultures such as acidophillus, going Greek also improves our digestion track, by restoring friendly bacteria to the gut. Just beware of the fat content if you’re trying to lose weight — stick to the low fat or non-fat versions.

Hemp Hearts

Containing all eight essential amino acids, this superfood is a complete protein and contains the essential fatty acids omega-6 and omega-3. Packed with vitamins and minerals, hemp seeds are easily digested and a good source of both soluble and insoluble fiber. One tablespoon delivers only 55 calories, yet these seeds are effective at curbing hunger pains and keeping our energy levels high, thanks to their combination of protein and carbohydrates.

 

Polenta (Vegetarian) Lasagna…

Preparation time 20 minutes

Cooking time 20 minutes

Makes 6 Servings

Ingredients

• 450 g lean ground beef
• 1 medium onion, finely diced
• 2 garlic cloves, minced
• 2 tsp Italian seasoning
• 796 mL can diced tomatoes, drained
• 1/4 cup tomato paste
• 2 tsp brown sugar
• 1 tsp hot-red-pepper flakes
• 1/4 tsp salt
• FOR POLENTA:
• 2 cups milk
• 1 cup beef broth, preferably low-sodium
• 1 cup fine cornmeal
• 2 cups grated cheddar

1. Position oven rack in upper third of oven. Preheat broiler. Lightly spray an 8×8 inch square baking dish.
2. Heat a large non-stick frying pan over medium-high. Add beef. Using a fork to break up meat, cook until no pink remains, about 2 min. Add onion, garlic and seasoning. Cook until onion is soft, about 3 min. Stir in tomatoes, tomato paste, sugar, pepper flakes and salt. Cook, stirring occasionally, 5 min.
3. Boil milk and broth in a medium saucepan. Slowly whisk in cornmeal until thickened but still loose, about 1 min. Pour half of polenta into prepared dish and spread to cover bottom. Top with half of meat mixture. Sprinkle with half of cheese. Repeat with remaining polenta, meat and cheese.
4. Broil until cheese is melted, about 5 min. Let stand 5 min before serving.

High Fiber Oatmeal Squares…

On the glow basic oatmeal squares

Think of this oatmeal square as basic baked oatmeal that can be dressed up any way you like. Each large square contains a tablespoon of flax and a teaspoon of chia seeds as well as 7 grams of fibre and 6 grams of protein. Feel free to add in nuts, dried fruit, chocolate, and other mix-ins as you desire. Just be careful about frozen fruit. When I made a trial with frozen blueberries they became quite soggy. Use fresh blueberries (or even dried) and you should be fine.

Yield: 9 large squares

Ingredients:
• 2.5 cups regular rolled oats (not instant oats), divided
• 3 tbsp chia seed
• 1/2 cup + 1 tbsp ground flax
• 1 tsp cinnamon
• 1 tsp baking powder
• 1/4 tsp kosher salt
• 1.5 cups almond milk (or other milk)
• 1/2 cup pure maple syrup (or other liquid sweetener)
• 2 tbsp nut or seed butter
• 1 banana, chopped small
• 1 tbsp pure vanilla extract
• Dry sweetener, to taste if you want them a bit sweeter

Directions:
1. Preheat oven to 350F and line an 8 inch square pan with two pieces of parchment paper.
2. In a blender or food processor, blend/process 1 cup of the oats until a flour forms. Or you can just use 1 cup of oat flour.
3. In a large bowl, mix together the dry ingredients: oat flour, 1.5 cups rolled oats, chia, flax, baking powder, salt, cinnamon. In a smaller bowl, whisk together the wet ingredients: milk, syrup, nut/seed butter, banana, vanilla until no clumps remain. Add wet to dry and stir until combined. Add dry sweetener to taste if desired. Fold in any nuts or dried fruit that you desire.
4. Pour mixture into prepared pan and smooth out. Bake for 35-40 minutes until lightly golden along edge and it springs back slowly when touched. I baked them for 40 minutes, but baking time may vary. Place pan on cooling rack for 10 minutes, carefully remove, and cool on rack before slicing.

Nutritional Info: (per square, makes 9 squares): 228 kcals, 9 grams fat, 110 mg sodium, 33 grams carbs, 7 grams fibre, 13 grams sugar, 6 grams protein.

By: Angela Liddon
Angela Liddon is the creator of Oh She Glows — a popular healthy vegan recipe website receiving over 1.6 million page views a month — and one of Chatelaine‘s Women of the Year 2011. Angela’s passion for healthy vegan food is contagious and she’s eager to show others that vegan (and often gluten-free) food can blow your taste buds away.