Wednesday, April 22, 2015

Chocolate Tofu Mousse

This is for my vegetarians out their that are trying to avoid dairy or if you just want a dessert with protein this one is for you.  Tofu mouse will satisfy your sweet tooth without you feeling guilty because it is jam packed with nutrients from the soybean. 

Soybeans contain 40-50% of its contents is complete proteins.  That means you could eat it and it will have all the essential amino acids. As opposed to other beans, where they lack some of the amino acids.  Soybeans have been used to help with controlling weight by acting as a natural appetite suppressant.  

It can also help boost your mood, protect your heart and liver, protect against cancer, and act as an antiviral.  Tofu contains many vitamins and minerals such as potassium, iron, and calcium. 

This dessert is easy to make and can be modified to meet your taste buds needs. 


-1 package of silken tofu, drained (it can be used with firm tofu as well but will make a gritty texture)
-Chocolate of choice (either cocoa powder,  melted chocolate chips or chocolate syrup)
-Sweetener (optional, stevia, honey, sugar substitute, or if you must, sugar)

In blender or food processor blend tofu until nice and smooth.
Add desired amount of chocolate and sweetener and enjoy.


For mine I used cocoa and melted chocolate.  This dessert will make you feel like you are eating ice cream and it will satisfy your hunger due to the mass amount of protein.  

Tuesday, April 14, 2015

Banana Nut Waffles

Banana Nut Waffles

Start your morning off with a yummy treat.  These banana nut waffles is the perfect start to any day.  Eating fun breakfasts make me feel as though my day will be great, so I decided to make these fun waffles.  The recipe was modified from the Food Network in order to meet my needs.  

The waffles were very moist due to the bananas and fat free sour cream.  They browned very easily due to the sugar in the fruit and if you add extra sugar that also helps with the browning.  When they first came out of the waffle maker they were very soft.  If you let them sit it will get hardened a little if you prefer your waffles that way.

Bananas are full of potassium and carbohydrates.  This is a great meal to have  along with a lean proteins source (ex: eggs) after a intense workout such as, running several miles. The potassium helps prevent cramping by acting as an electrolyte and the carbohydrates are stored in your muscles to prepare for your next workout.

1 1/4 cup flour ( whole wheat or all purpose)
3/4 cup sweetener (sugar or Splenda)
1/2 cup chopped walnuts
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp cinnamon
dash of nutmeg
1/4 tsp salt
1 1/2 large ripe banana
1/2 cup canola oil 
1/2 cup fat free sour cream
1 tsp vanilla extract
2 eggs

In a large bowl mix flour, sweetener, walnuts, baking powder, baking soda, and spices.

In a small bowl mash banana with a spoon until it forms a puree.  Add the oil, eggs, vanilla, and sour cream and mix evenly.  Transfer to large bowl and mix evenly.

Spare waffle maker with cooking spray and pour about 1/2 cup of mixture on to the center of the waffle maker.  Allow to cook to desire crispness.  

Remove and serve.  Waffles are sweet enough that they do not need any syrup and can be eaten plain.

Friday, April 10, 2015

Make your own Muesli

Make your own Muesli

Every time I go visit my family in Germany I always ate some Muesli for breakfast.  Muesli is a type of cereal with raw oats, dried fruit, nuts, and seeds.  I went to the grocery store and saw that they started selling the cereal here in America, however it is very expensive and many of the cereals had wheat in it, an ingredient I can't eat because it makes me breakout.  I then realized that I can easily make this cereal at home and customize it to have the ingredients I want.

This morning I decided to make the cereal with the following ingredients.

1/2 cup of rolled oats
tbsp of dried cranberries
4 dried apricots, chopped
tbsp of chopped walnuts
sprinkle of flax seeds
Almond milk

Oats are  great in the morning.  It is a whole grain that contains 3 grams of fiber per serving.  Fiber is essential for digestive and immune health.  Most people do not get enough fiber each day.  We need 25-38g of fiber each day, however most Americans only get 12g.  What is a better way to start your day than with some fiber! Oats also naturally contain many essential B-vitamins which help aid in metabolism.  It is high in iron, manganese, magnesium, phosphorus, and has a good amount of copper and zinc. 

The dried fruit adds a sweet taste to your breakfast without adding extra sugar.  I have used many different dried fruits in the past such as raisins, mango, papaya, and pineapple.  Dried fruit also has vitamins and minerals in it, however be careful of too much added sugar.  Some dried fruits are crystallized with sugar which adds extra calories and carbs to your meal.

Nuts and seeds give the cereal a nice crunch.  I decided to use walnuts and flax seed today, however you can use a variety of different nuts and seeds.  I have used almonds, pecans, and sunflower seeds in the past.  Nuts provide a great source of healthy fats.  Walnuts and flax seeds provide omega 3 fatty acids.  This fat is normally found in fish.  I don't know about you but I don't like eating fish in the morning, so eating nuts provides a great alternative to get some of the omega 3s in.

I I used sweetened almond milk to make the cereal a actual cereal.  I also have unsweetened almond milk in the frig, however today I wanted something a little sweeter to go with my meal.  Regular milk will also work fine and is loaded with other nutrients that are not found in almond milk.  I just prefer almond milk over regular milk because regular milk sometimes makes my stomach hurt.  If you are choosing regular milk, I suggest skim or 1% milk.  Whole and 2% milk is loaded with fat and we tend to get plenty of fat with the other foods we eat during the day.  Save your fat for those things instead of your beverage.  

Friday, April 3, 2015

Applesauce Pecan Protein Bread

Delicious applesauce bread with a twist.   Adding whey powder increases the protein and decreases your guilt. I loved this bread.  It had a nice cinnamon taste with a crunch of roasted pecans.  We ate a slice for breakfast with some almond milk.  It felt like we were cheating but I knew it was full of yummy goodness!!

2 eggs
1 cup of sugar or sugar substitute such as Splenda
1/4 cup canola oil
1 cup natural applesauce (no added sugar)
1/4 cup fat free sour cream
1 1/2 cup flour (whole wheat or regular)
1/2 tsp baking soda
1/4 tsp baking powder
1/4 cup pecans
1-2 scoops protein powder

1. Spray loaf pan and preheat oven to 350.
2.In large bowl mix eggs, oil, and sugar.
3.Add applesauce and mix.
4.Add sour cream and mix.

5.Add flour,  baking powder, and baking soda and mix.
6.Add desired amount of cinnamon.   

7. Add protein powder a little at a time.   The batter should be a little thick but not a dough. 

8. Add some of the pecans,  leaving some for topping the bread.

9.Pour mixture into loaf pan. Sprinkle the top with cinnamon and pecans.

10.Bake for 50-60 minutes or until toothpick comes out clean.

Yummy, Yummy for my tummy!!!!

Thursday, April 2, 2015

Healthier School Lunches

School lunches have had a bad reputation for years.  We all remember TV shows where we see the lunch ladies serving a mysterious casserole.  Well thanks to the National School Lunch Program children are getting healthier meals. 

The lunches must contain 1/3 of the child's daily value of calories, protein, Vitamin A, C, calcium, and iron.  It must contain whole grains, protein,  milk, fruits, and vegetables while limiting the amount of added sugar, fat, and sodium.  It has been a challenge to meet the new requirements, but many people believe that the changes are beneficial.  It is a great way of teaching children what a balance meal looks like and assuring the children are getting proper nutrients. 

During my Dietetic Internship I did my Food Service Rotation at Carrollton- Farmer's Branch ISD.  Here are a few pictures of some of the healthy foods available for the students through the National School Lunch Program.

Side of broccoli, cauliflower, and carrots.
 Vegetable Juice 

Side Salad

Naked Fruit Juices


Example lunch tray- Beef Fingers breaded with whole wheat flour,  orange, salad, and low fat milk 

Example lunch tray-   Pizza made with whole wheat white flour and low fat cheese,  broccoli, pear,  and fat free chocolate milk.

Wednesday, April 1, 2015

Easy Guacamole

Easy Guacamole
I love avacados, as do many people.  It is full of monounsaturated fatty acids that are great for lowering cholesterol and help support cardiovascular health.  It shows anti-cancer benefits and helps promote regular blood sugar.  It  is full of B vitamins, vitamin E, vitamin C, copper, potassium, and fiber.  It contains antioxidants and Omega 3s that help fight against inflamation.  With so many benefits I think it is time to make your own easy guacamole at home. 
I used a mini food processor to mix all my ingredients together.  You can use a ninja or blender if you do not have a food processor. 
1 avacado
1 green onion
1 clove of garlic
dash of cumin
dash of ground coriander seed
dash of salt

1. Begin by dicing your green onion into 1 inch sticks and then transfer it to your food processor. 
2. Add your garlic.  Pulse the food processor about 10 times to give the onions and garlic a nice chop.
3.  Cut your avacado in half and remove the pit. 
4.  Transfer the avacado to  your food processor and blend with a few pulses.

5.  Add your seasons and salt and continue blending until you reach your desired consistency.
6.  EAT UP.  I decided to eat mine with some chicken baked flautas that I made, with a side of fat free refried canned beans, and fat free sour cream.  It was so delicous I didn't have any leftovers!!