Apple Crisp Smoothie

With a powerful mix of whole grain, protein, and satiating fat, this smoothie incarnation works as a breakfast on the fly. Quinoa flakes are made by rolling whole quinoa grains until flattened and are now available at most natural food stores. However, you can also use organic rolled oats.

Stealth health

It seems paradoxical considering their higher calorie count, but a review of studies published in the American Journal of Clinical Nutrition found that regular consumption of nuts such as pecans is associated with lower weight gain. One explanation? The high fibre and protein content of nuts may keep you full and prevent you from overeating.

1/2 cup (125 mL) apple cider
1/2 cup (125 mL) ricotta cheese
1/4 cup (60 mL) quinoa flakes
2 Tbsp (30 mL) pecans
1/2 tsp (2 mL) vanilla extract 
1/4 tsp (1 mL) cinnamon
1/8 tsp (0.5 mL) nutmeg
1 small frozen banana, chopped

Place all ingredients in blender container in the order listed and blend until smooth.

Serves 1.

Each serving contains: 518 calories; 19 g protein; 22 g total fat (7 g sat. fat, 0 g trans fat); 64 g total carbohydrates (31 g sugars, 5 g fibre); 187 mg sodium

source: "Whip It Good", alive #388, February 2015