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Recipes I've Shared:
This smoothie is super easy and delicious. I keep a bag of frozen bananas in the freezer for my daily smoothie fix. Every morning I double the recipe and give a quarter to two of my children (both 7 and under). They love it. Makes a quick, nutritionally sound meal to start off the day. Since my kids get a smaller serving, they always have something else as well (yogurt and granola, oatmeal, eggs, etc.).
This is a combination of ingredients that provide essential fatty acids, builds gut health, supports the immune support, and provides good energy.
This satisfied my craving for potatoes and meat. I took the idea of a Sheperd's Pie and lowered the calories, carbs, and fat. I also dramatically increased the nutrition. And added cheese and crust. It's tasty and different! The veggies are pretty well hidden and NO ONE will EVER know that the mash is not potatoes. I promise. It helps to have someone handling the mash and another person handling the veggie/meat layer.
This is a tasty, high fiber, high protein, low fat meal-in-a-bowl. The sodium count is high, but still much lower than is typical for chili. If you didn't use the tomato sauce the sodium amounts would dramatically decrease. This chili will fill you up with a one cup serving. Top it with diced onion, sour cream, and cheese.
Eat two or three of these in the morning and a high fiber muffin and you're good to go! Low calorie, high protein. I would have used fresh chopped onion if I had it on hand at the time.
These muffins are ALMOST savory. They have a hint of sweetness and are great with butter or jam. Lots of fiber and protein. I made these for my husband - he doesn't like cinnamon, nuts, coconut, or apples. A challenge, yes, but they turned out well.
This recipe could make 24 small muffins or 18 medium muffins. If you add more fruit, nuts, or seeds this recipe could make 24 large muffins.
This makes 8 2-cup servings and is really nutritious. There is a lot of waiting involved. The beans need to soaked, it cooks for 10 hours on low. But it's warm, healthy, and filling. The servings are huge and there is room for crusty bread or meat. Add whatever spices you prefer but keep in mind that the base of the soup is butternut squash. Enjoy!
Potassium 909.3 mg Sugars 2.4 g
Vitamin A 396.6 % Vitamin B-6 20.1 %
Vitamin C 100.2 % Vitamin D 0.0 %
Vitamin E 2.7 % Calcium 14.8 %
Copper 16.3 % Folate 22.7 %
Iron 22.9 % Magnesium 22.5 %
Manganese 42.1 % Niacin 13.9 %
Pantothenic Acid 8.5 % Phosphorus 15.2 %
Riboflavin 9.0 % Selenium 3.8 %
Thiamin 17.3 % Zinc 6.5 %
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