My favorite summer drink is a Cranberry Limeade from Sonic. Sadly, it carries as much sugar as a coke (37g)* and because I know the food industry takes the cheap route, I'm willing to bet it's not made with 100% no sugar added cranberry juice. And even though I can get a medium CrL during happy hour at 85 cents, that can begin to add up (so can my sugar content). Remember, in clean eating and weight loss, the hidden enemy is SUGAR.
So I did some thinking on how I could make clean version. It seems simple enough - sprite, cranberry juice, and lime wedge - only sprite and cranberry juice cocktail (aka sugar loaded) are not even close to being clean. So I came up with an alternative.
Clean Summer Drink
1 can sparkling water (I get this from Kroger at 2.50 a 12-pack)
a splash of 100% juice (by 100%, I mean check the ingredients. If sugar is anywhere in that list, it's not what you want. Also, a splash is the key here)
Lime Wedge - optional
That's it! My nieces are 7 and 5, and they approve.
WARNING - It's not very sweet. It you must have sweetness, add a packet of Stevia or Truvia
Also, juice isn't exactly cheap, but if you are truly splashing your drink and not mixing it, it will last a while. Juice is one of those things that kill a lot of people's weightloss. Even with no added sugar, juice still carries a high sugar content. Granted, this is natural sugar, however, you are not getting most of nutrients of the fruit. Moderation is key here. Enjoy life with balance! :)
*nutrition information from www.sonic.com
Tuesday, July 17, 2012
Wednesday, March 28, 2012
Homemade Protein Pancakes
I love pancakes on a Saturday morning. But most boxed mixes are TERRIBLE for you not to mention the butter and gobs of syrup we tend to add. :)
I discovered soy protein at Sprouts that you can buy by the pound. I add it to everything I bake! It is unflavored so it doesn't change the taste of what I am baking.
Homemade Wheat Protein Pancakes - adapted from my Sister's recipe
1/2 cup self-rising flour
1/2 cup whole wheat flour
1/2 tsp baking soda
2 Tbsp unflavored protein powder (I promise you won't taste it)
1 Tbsp of natural sweetener, such as cane sugar or stevia
1 egg
2 tsp oil
1 tsp apple cider vingegar (the vinegar + baking soda yields fluffy wheat pancakes)
about 1 cup of milk (this is tricky but I'll explain)
Mix dry ingredients first and then add vinegar, egg, and oil. Add milk last and add it slowly. Add enough milk so that you have a smooth batter. I usually use a little less than 1 cup.
Allow batter to rest for 5 minutes while you heat up the griddle or skillet. If you have an electric stove, I cook my pancakes on about a 5 or medium heat. My pancakes tend to be thick so I want them to cook through.
Using a 1/4 cup, pour batter onto hot skillet. (My mom always said a skillet is ready when a drop water "dances" on the surface)
Pancakes are ready to flip when the sides are slightly dry and small bubbles form in the batter.
Yields 5-6 pancakes.
Top with peanut butter and sugar free syrup OR fat free whipped topped and fruit (apples, banana, strawberries, blueberries)
I discovered soy protein at Sprouts that you can buy by the pound. I add it to everything I bake! It is unflavored so it doesn't change the taste of what I am baking.
Homemade Wheat Protein Pancakes - adapted from my Sister's recipe
1/2 cup self-rising flour
1/2 cup whole wheat flour
1/2 tsp baking soda
2 Tbsp unflavored protein powder (I promise you won't taste it)
1 Tbsp of natural sweetener, such as cane sugar or stevia
1 egg
2 tsp oil
1 tsp apple cider vingegar (the vinegar + baking soda yields fluffy wheat pancakes)
about 1 cup of milk (this is tricky but I'll explain)
Mix dry ingredients first and then add vinegar, egg, and oil. Add milk last and add it slowly. Add enough milk so that you have a smooth batter. I usually use a little less than 1 cup.
Allow batter to rest for 5 minutes while you heat up the griddle or skillet. If you have an electric stove, I cook my pancakes on about a 5 or medium heat. My pancakes tend to be thick so I want them to cook through.
Using a 1/4 cup, pour batter onto hot skillet. (My mom always said a skillet is ready when a drop water "dances" on the surface)
Pancakes are ready to flip when the sides are slightly dry and small bubbles form in the batter.
Yields 5-6 pancakes.
Top with peanut butter and sugar free syrup OR fat free whipped topped and fruit (apples, banana, strawberries, blueberries)
Saturday, January 21, 2012
Healthy Ranch Dip
It's been awhile since I last wrote. That is mostly due to a new eating plan we started that is protein heavy. So we cook a whole bunch on Saturday and Sunday so that we have pre-made healthy meals for the week. Everyday is pretty much the same, but hey it takes the stress out of writing a menu or figuring out what to have for supper every night. :) I came up with this recipe just now. I have to admit, I DO NOT enjoy eating greek yogurt. It is, however, a healthy way to make a dish creamy. And considering that just one cup of Greek yogurt yields 23 grams of protein, 340 mg of potassium, and 0 grams of fat, I think I can manage. Now that I have you unsure about whether or not to try this, here it is. The good thing about this is it does not have that sharp greek yogurt taste so it is pretty tasty.
NonFat Ranch Dip (with protein!)
1 dry ranch packet
Greek Yogurt
Fat Free Milk (This is just for consistentcy purposes)
Note: I did this as an experiment. I combined about 2 tablespoons of greek yogurt with about 1 tsp of dry ranch dressing and 1 tsp of milk. If you like a stronger ranch flavor, add more seasoning. If you like a thinner ranch dip, add more milk.
NonFat Ranch Dip (with protein!)
1 dry ranch packet
Greek Yogurt
Fat Free Milk (This is just for consistentcy purposes)
Note: I did this as an experiment. I combined about 2 tablespoons of greek yogurt with about 1 tsp of dry ranch dressing and 1 tsp of milk. If you like a stronger ranch flavor, add more seasoning. If you like a thinner ranch dip, add more milk.
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