Smoothie - Tropical

This one is my favorite one but I just made it up so I don't have all the nutritional info on it.  Hopefully I can add it soon!

1 banana
1 c undrained pineapple chunks (canned in juice, not syrup, OR use fresh pineapple)
1 can drained mandarin oranges
1/4 t coconut extract
1 c plain low fat yogurt
1/2 c frozen mango
2 scoops vanilla protein powder

Blend together until combined and smooth.  Makes 5 servings.

Smoothie - Triple Berry Blast

1 c frozen mixed berries
1 c skim milk
1 banana
1 scoop protein powder

Blend and serve - makes 2 servings.

I adjusted the original recipe so I'm not sure of the nutritional info on this one!  I'm sorry!

Smoothie - Jump Start

2 c V8 splash Mango Peach Juice drink, chilled
1 c low fat vanilla yogurt
2 c frozen strawberries or raspberries
2 scoops vanilla protein powder

Blend until combined

Nutritional Info:

Calories - 192  Fat - 2 g  Protein - 18 g  Carbs - 25 g  Fiber - 1 g

Smoothie - going green without the spinach!

1 c green grapes
1/4 of a honey dew melon, peeled, seeded and cut into chunks
4 kiwis, peeled and cut into quarters
2 T honey
2 c ice cubes
2 scoops vanilla protein powder

Blend in a blender until smooth and combined.  Makes 4 servings

Nutritional info -

Calories - 178  Fat - 1 g  Protein - 14 g  Carbs - 29 g  Fiber 3 g

Smoothie - Honey Bear

1 frozen banana
1 T honey
1 c skim milk
1/4 t cinnamon
1/4 t vanilla
1 scoop vanilla protein powder

Blend together in blender.  Makes 2 servings.

Nutritional info:

Calories - 160  Fat - 2 g  Protein - 18 g  Carbs - 29 g  Fiber - 2 g

Smoothie - Cantaloupe Strawberry

1 c hulled strawberries
1 c cubed cantaloupe
2/3 c skim milk
2 t sugar or honey
1 scoop vanilla or strawberry flavored protein powder (opt)

Blend together in a blender til smooth.  Can use frozen fruit if desired.  Makes 2 servings.  I like to drink one serving, then put the other in a cup in the freezer for the next day.  Works great!

I use the protein powder just to make the smoothie more substantial.  The nutritional info contains the protein powder as well.

Calories - 157  Fat - 2 g  Protein - 16 g  Carbs - 20 g  Fiber - 3 g

Make Ahead Mini Quiches

These make a great quick addition to breakfast!  This recipe makes 24 muffin size quiches.  I counted 2 mini quiches as one serving.

12 oz pkg frozen chopped broccoli, thawed
1 1/2 c diced reduced fat ham
1 c reduced fat sharp cheddar cheese
1 c fat free half and half
1 c water
12 egg whites
pepper to taste

Sprinkle broccoli, ham and cheese equally into 24 well sprayed muffin cups. (even if you use liners, you will want to spray them)  Mix together the half and half, water and egg whites and black pepper.  Pour into muffin cups - I filled them not quite 2/3 full with the egg mixture.

Bake at 350 for 30 minutes or until a knife inserted in the center comes out clean.  Allow to cool.  Place in freezer bags and freeze.  Remove from freezer and microwave.  I heated 2 for one minute on high and it was perfect.

12 servings

Nutritional info per serving (2 quiches):
Calories: 97   Fat: 2.3 g  Cholesterol: 12 mg  Protein: 7.5 g  Carbs: 2.6 g