Search Results for: smoothie

Smoothies We Love

Since we are in the thick of a summer heat wave, we thought we would cool off with some of our favorite smoothie recipes! These smoothies were sampled and tested by our Previ staff, with the most popular being Peanut Butter and Jelly, Chocolate Peanut Butter Banana, and Orange Creamsicle.

Check out our Instagram page @previpantry or https://www.instagram.com/previpantry/ for all of the delicious and detailed recipes. Stay cool out there!

Smoothie Compilation FINAL

Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

Kiwi-licious Green Smoothie

We love smoothies… and one of the reasons is that smoothies let your creativity run wild. What tastes good together? The answer is, more than you think! This smoothie incorporates one of our personal favorites, kiwi, along with spinach greens and other deliciously creamy fruits that make it lip smacking good. Yogurt is the perfect protein to keep you feeling full, although you can feel free to replace it with your favorite protein powder.

Kiwi Green Smoothie

Written By: PreviMedica Culinary Advisors

Serves: 1

Ingredients:

  • 1 kiwi, peeled
  • 1 banana, peeled
  • 1 cup organic baby spinach
  • 1 cup organic plain yogurt or plain Greek yogurt
  • 1/4 cup unsweetened apple sauce
  • 1 tbsp. chia seeds
  • Ice as needed

Directions:

  1. Mix all ingredients in a blender and blend until smooth. Add ice to thicken if needed.  Enjoy!KiwiBananaSpinachSmoothie

 

Megan Huard, Chef RD and Stefanie Gates, chef are regular contributors to our blog and culinary advisors for PreviMedica. They enjoy developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about them here and here.

 

Living with Food Sensitivities: Eggs

From a typical breakfast to an ingredient commonly used in recipes, having a sensitivity to eggs can really put a damper on our shopping list and cooking. Luckily, were are here to sort out all of the products designed to make living with an egg sensitivity a little easier- from “vegan scrambled eggs” to utilizing different ingredients as an egg substitute for binding purposes, you will see that implementing an egg free eating pattern may be easier than you think.

What to Look For

Something you may already know: eggs are one of the top eight allergens with specific labeling requirements under the Food Allergen Labeling and Consumer Protection Act. Under that law, manufacturers of packaged food products sold in the U.S. that contain egg as an ingredient must include the presence of egg, in clear language, on the ingredient label. This can make it a lot easier to ensure you are completely avoiding this culprit food in packaged foods.

Some common foods to be aware of with a sensitivity to eggs: breaded or battered foods, egg bread, egg rolls, Challah, egg noodles, matzoh, eggnog, mayonnaise, some salad dressings, foam on specialty cocktails or coffee drinks, macaroni, marshmallows, and nougat. Some other ingredients that may indicate the presence of eggs include: albumin, lysozome, meringue, surimi, lecithin, and ovumucin.

What’s for Breakfast?

Eggs tend to be the go-to breakfast option for most individuals, so there is always a little bit of panic with a reaction to eggs on the Alcat test and the inevitable question: “What am I supposed to eat for breakfast?” If scrambled eggs are your thing, consider the vegan alternative made with chickpeas (recipe below). Other breakfast options to consider include: porridge or hot cereal, yogurt parfait, overnight oats, chia seed pudding, smoothies or smoothie bowls, avocado toast.

If you are concerned about losing your protein source for breakfast, there are other ways to incorporate protein in the options mentioned above. Try adding nuts, seeds, or nut butter to your warm cereal, including protein powder in your smoothies, or having Greek yogurt or cottage cheese with your breakfast (if you didn’t react to dairy).

Substituting Eggs in Recipes

Eggs are used in recipes for leavening, such as in muffins, cakes, and other baked products. They are also used as a binder in other recipes. The egg substitute tips below are categorized by the egg’s purpose in the recipe. Some substitutes may work better than others depending on the recipe so there may be some trial and error:

  • For binding, replace each egg with one of the following:
    • ½ of a medium banana mashed
    • ¼ cup of applesauce or other pureed fruit
    • ¼ cup of canned 100% pumpkin
    • 3 ½ Tbsp. gelatin blend (gelatin blend: 1 cup boiling water mixed with 2 tsp. unflavored gelatin)
    • 1 Tbsp. ground flaxseed or chia seeds mixed with 3 tbsp. warm water (let stand for 1 minute before using)
    • Commercial egg replacers such as those made by Bob’s Red Mill and Ener-G
  • For leavening, replace each egg with one of the following:
    • 1 tsp. baking powder + 1 tsp. water + 1 tsp. vinegar
    • 1 tsp. baking powder + 1 ½ Tbsp. vegetable oil + 1 Tbsp. water
    • Commercial egg replacers such as those made by Bob’s Red Mill and Ener-G
  • Egg wash substitutes:
    • Cow’s milk
    • Soy milk
    • Watered down agave nectar

It is important to keep other food sensitivities in mind and choosing what is most suitable for your needs. Like any change, going egg-free may be tricky at first, but with the right substitutions at hand, living egg-free can be easy. To ensure individual needs are met, it’s best to consult with a nutritionist, such as the nutrition experts at PreviMedica. Call us at 855-773-8463 or email hello@previmedica.com for more information on our services.

 

Vegan Scrambled Eggs

Adapted from: oatmealwithafork.com

 Serves: 1 portion 

Ingredients:

· 4 tsp coconut oil, divided

· 5 Tbsp chickpea flour (aka garbanzo bean flour)

· 6 Tbsp water

· ½ scallions, chopped

· ¼ c. button mushrooms, chopped

· ¼ c. kale, chopped

·  sea salt & black pepper, to taste

 

Instructions:

  1. Heat two teaspoons of coconut oil in a small non-stick skillet.
  2. In a small bowl, mix the chickpea flour with the water, scallion, and a couple pinches of black salt or regular sea salt and pepper.
  3. Add the mushrooms into the skillet, and let them cook for about five minutes.
  4. Add the remaining two teaspoons of coconut oil to the pan.
  5. Pour the chickpea/scallion mix into the skillet, and let it cook without touching it for 3-5 minutes, or until you see the perimeter begin to ‘set’.
  6. Sprinkle the kale into the skillet.
  7. Using a spatula, begin breaking the mix into smaller bite-size pieces.
  8. Heat the ‘eggs’ until they are cooked through (no batter in sight).
  9. Salt and pepper to taste.

References:

  1. Design, Nonprofit Web, and Matrix Group International. Egg – food allergy research & education. 9 Jan. 2016. Web. 6 Sept. 2016. https://www.foodallergy.org/allergens/egg-allergy
  2. Victor, Anucyia. “11 Other Eggs You Should Be Eating Instead of Hen’s Eggs.”Daily Mail. Daily Mail, 7 Sept. 2015. Web. 6 Sept. 2016. http://www.dailymail.co.uk/femail/food/article-3038106/11-eggs-eating-instead-hen-s-eggs.html
  3. “Egg Allergy.” ACAAI Public Website. N.p., 2015. Web. Oct. 2016. http://acaai.org/allergies/types/food-allergies/types-food-allergy/egg-allergy

Basilia Theofilou is a contributor on our blog as well as one of the nutrition advisors here at PreviMedica. You can read more about her here.

All About Spinach

Freshly picked selection:

Spinach

Spinach is originally from the Middle East and didn’t make its way to America until around the 8th century.  It is prized for it’s vibrant green color and it’s nutrient dense leaves full of vitamins A, C, and of course, Popeye’s favorite – iron.

Where do I look for it?

You can find spinach canned, fresh, or frozen.  Loose leaves of baby spinach is popular for salads while “heads” of more mature spinach can be found where the lettuce is stored in the grocery store.

Ways to Eat:

Fresh spinach can be eaten raw, steamed, sauteed, blended into a smoothie, and cooked or baked into a dish.  Canned and frozen spinach are best incorporated into a dish or sauce since the texture will be a bit different than that of fresh.

Recipes:

Spinach is an incredibly versatile leafy green that is relatively mild in flavor.   Because of this it is very easy to incorporate into a dish to make it more nutritious.  Toss it into your favorite tomato sauce, pasta, salad, smoothie, or on top of pizza!  Here are some of our favorite recipes:

  1. Keep it simple with garlic and a touch of butter or olive oil
  2. Seasonal ingredients make this salad a delicious summertime treat!
  3. Add some spinach to traditional basil pesto to bulk up the nutritional content.

Nutritional Benefits:

 

Our Nutritionists Say:

“I love adding spinach to my marinara sauce, it adds bulk and a beautiful green color throughout…not to mention it’s much more nutritious than just plain tomato sauce!”

-Stefanie Gates, Culinary Advisor

References:

Herbst, Sharon Tyler. Food lover’s companion: comprehensive definitions of over 7200 food, wine, and culinary terms. 5th ed. New York: Barron’s Educational Series, 2013. Print.

Worlds Healthiest Foods.  Spinach.  Accessed June 4-10, 2018.  Electronic.

Previ Culinary: Healthy Shamrock Shake!

Shake things up for St. Patty’s day with a healthy green Shamrock Shake! Avocado and peppermint are front and center in this nutritious shake.  The peppermint is icy, cool, and refreshing while the avocado is rich and creamy creating the perfect balance within a smoothie. 

Healthy Shamrock Shake

Recipe by: Stefanie Gates, PreviMedica Culinary Advisor

Makes 2 smoothies

Ingredients:

  • 1/2 avocado
  • 1 1/2 cups fresh spinach
  • 1/4 cup yogurt of choice (or 1 ripe banana)
  • 2 scoops protein powder of choice (1 serving size- optional)
  • 1/2 tsp. peppermint extract
  • 3/4 cup unsweetened almond milk
  • 2 tbsp. raw honey (optional)
  • 1 cup ice
  • Dairy free chocolate chips to garnish (optional)

Directions:

  1. Combine all ingredients in a blender and blend until smooth.  Add additional ice or unsweetened almond milk as necessary.
  2. Garnish with dairy free chocolate chips.
  3. Enjoy this minty refreshing shake!

 


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

 

All Things Banana – Happy National Banana Day!

Freshly picked selection:

Banana

Bananas are grown in hot, humid climates and are available year round.  Each banana bush takes about 15 months to mature and in their lifetime will grow approximately 50 pounds of bananas. Bananas are a unique fruit in that they are the only fruit to develop better flavor when ripened off the banana bush.

What to look for when purchasing:

Depending on when you would like to eat it, choose bananas that are yellow with a bit of green on the ridges and near the tips so they can continue to ripen at home.  They are ready to consume when they have tiny brown spots and all traces of green are gone.  Avoid bananas that have blemishes and shriveled skin; this indicates they are over ripe.

How to store:

Bananas should be left to ripen at room temperature.  Once ripe, they can be stored in the refrigerator for several days.  The peel will turn brown but the flesh will remain creamy white.  If expedited ripening is desired, place bananas in a paper bag and seal.

Varieties:

The most popular variety of bananas consumed in the U.S. are Cavendish bananas.  Unfortunately, this particular variety is threatened to extinction due to a fungus that is wiping out the banana bushes in South America.  There are many other varieties available, but they all vary in flavor and texture from starchy and bland to overly sweet and firm.

Nutritional Benefits:

Recipes

Bananas are a great addition to baking, smoothies, pancakes, and even ice cream!

Banana Egg Pancakes contain only two ingredients are are oh-so-sweet.

This one ingredient Banana Ice Cream is perfect for those avoiding sugar.  We promise it turns out just like ice cream!

This naturally sweetened Banana Pumpkin Bread is delicious and perfect for breakfast or even a snack.

If you find yourself with over ripe bananas, think about making this Banana Bread that is ALWAYS a hit with the kids!

Our Chefs & Nutritionists Say:

“Bananas are a miracle ingredient.  They provide sweetness, glue, moisture, and structure to any recipe they are added to.”

-Stefanie Gates, Chef & Culinary Advisor for PreviMedica

References:

Herbst, Sharon Tyler. Food lover’s companion: comprehensive definitions of over 7200 food, wine, and culinary terms. 5th ed. New York: Barron’s Educational Series, 2013. Print.

Craymer, Lucy. “The World’s Top Banana Is Doomed and Nobody Can Find a Replacement.”The Wall Street Journal, Dow Jones & Company, 18 Dec. 2017, www.wsj.com/articles/the-worlds-top-banana-is-doomed-and-nobody-can-find-a-replacement-1513616319.

 

Happy National Peanut Butter & Jelly Day!

Happy National Peanut Butter and Jelly Day! We are celebrating with a throwback to one of our favorite smoothies.  With only three ingredients, your entire family will love this healthy take on a popular childhood favorite.

Peanut Butter & Jelly Smoothie

Recipe By: Stefanie Gates, Culinary Advisor

Makes: 1 smoothie

Ingredients:

  • 1 cup frozen organic strawberries
  • 1 tbsp. natural peanut butter
  • 1/2 cup unsweetened almond milk
  • Ice as needed

Directions:

  1. Blend all ingredients adding ice as needed to thicken.  Serve immediately and enjoy!


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

All Things Persimmons

Freshly picked selection:

Persimmons

 

Persimmons can vary from orange to light brown in color and their shape is similar to that of a peach.  Their flavor is mildly sweet to tart with some varieties being more tart than others; especially when under-ripe.

What to look for when purchasing:

Choose persimmons that are bright, plump, and yield to gentle pressure.  Avoid fruits that are mushy.

How to store:

Persimmons can be stored at room temperature to ripen, and then refrigerated once ripe for up to three days.

Varieties:

The most common variety found in the US is the Hachiya, or Japanese persimmon.  There is also the Fuyu, Sharon fruit, and Cinnamon persimmon which is a sub-variety of the Haichya.  When under-ripe, the Haichya in particular, is extremely astringent.

Nutritional Benefit:

Recipes

This Spiced Persimmon Smoothie is healthy and full of antioxidant spices – just in time for cold and flu season.

Start your morning with this Persimmon Coconut Overnight Oats recipe!

Go to the savory side with this beautiful and vegetarian Seasoned Kale Salad with Chickpeas, Cranberry, & Persimmons.

Our Chef’s & Nutritionists Say:

“Persimmons have the unique ability to be sweet or savory.  Even eating them plain is a treat!”

Basilia Theofilou, PreviMedica Nutritionist

References:

Herbst, Sharon Tyler. Food lover’s companion: comprehensive definitions of over 7200 food, wine, and culinary terms. 5th ed. New York: Barron’s Educational Series, 2013. Print.

 

All Things Kiwi

Freshly picked selection:

Kiwi

Originally known as Yang Tao, the kiwi fruit originated in China.  Chinese missionaries brought these unique tasting fruits to New Zealand and they were soon after renamed Chinese gooseberry in the 1960s. Once they were popularized in the United States, their name changed once again to the Kiwifruit, paying homage to the national bird of New Zealand, the Kiwi.

What to look for when purchasing:

Kiwis are available year round.  California-grown kiwis are available November through May and New Zealand kiwis are available June through October. Kiwis should be about 3 inches in diameter with brown fuzzy skin.  The skin should be smooth and not wrinkled.  When you press on the flesh, it should give mildly.  If it is hard, much like an avocado, it needs time to ripen.

How to store:

Kiwis should be left at room temperature to ripen, but can be stored in the refrigerator as well. Consuming a perfectly ripe fruit will yield the most nutritional value.

Varieties:

 California and New Zealand

Nutritional Benefit:

What have we done with kiwifruit?

Check out our recipe for this delicious Kiwi-licious Smoothie.

AND

Watch how we peel a kiwifruit with a spoon here.

 

“Kiwifruit.” World’s Healthiest Foods, 26 Jan. 2018, www.whfoods.com/genpage.php?tname=foodspice&dbid=41.

 


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

How to Incorporate Protein Powder into Everyday Meals

If you’re looking to increase your protein intake, protein powders are a convenient and versatile choice. The most popular way people use protein powders is by adding them to smoothies, but who wants to have a smoothie every day? Not us! Here are our top five ways to incorporate protein powder into everyday meals.

1.) Stir a scoop of protein powder into your homemade Energy Bites!

Our Homemade Energy Bites recipe is packed full of goodies.


2.) Include protein powder in a muffin recipe!

We like this recipe because not only is it simple, it is vegan AND grain free: https://thebigmansworld.com/2017/02/25/5-ingredient-chocolate-chip-protein-muffins-low-carb-vegan-paleo/


3.) Make your own Popsicle. Combine the recommended amount of protein powder with your favorite milk or dairy free milk, fruit, spices, vanilla extract, etc.  Pour into a Popsicle mild and freeze.  The perfect treat to cool you off after a hard workout.

This recipe is simple and healthy:  https://www.theflavorbender.com/vanilla-and-chocolate-protein-popsicles/


4.) Stir a neutral flavored protein powder into your soup or sauce for dinner. The best way to do it is to ladle a small amount of the broth or sauce into a separate bowl and then whisk the broth and the protein powder vigorously until smooth.  Then add the mixture into the rest of the soup or sauce.

(No recipe needed!)


5.) Protein Pancakes are quick and easy and typically do not require any flour.

Our recipe for Blender Protein Pancakes can’t get any easier, or more delicious!

 

As you can see, there are a multitude of ways to include protein powder in your meals. As always, we believe that whole foods should take priority in your eating pattern, but protein powders can give typically low protein meals and snacks a boost. Just be sure to use a protein powder that doesn’t include any unwanted ingredients such as artificial sweeteners and/or dairy if you’re avoiding it.

 

 

 

 

 

 

 

 

 


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

 

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