Making your Favorite Protein Shake:

Step 1:            Add the following ingredients into a blender:

Liquid:    1-1/2 cups of cold water, non-fat milk, plain soy milk or plain almond milk.

• Protein:  2-3 scoops of EnergyFirst ProEnergy Protein Powder
• Good Fat:  1 tablespoon EnergyFirst OmegaEnergy Oil Blend or 1 tablespoon EnergyFirst OmegaEnergy Mix Blend (ground seed)
• Good Carbohydrate:  ½ to 1 cup fresh or frozen (unsweetened) fruit or ¼ cup of raw old-fashioned oatmeal
• Greens:  1 scoop of EnergyFirst Greenergy for an extra energy and an immune system boost

 Optional:

 Add ice for a thicker, creamier shake

• Add natural essences like vanilla, mint or almond essence and spices like cinnamon, all spice, nutmeg or ginger

 Step 2:            Blend to desired smoothness and enjoy.

 This recipe makes a 32-ounce shake.  Drink the full shake for a complete meal.  Drink half for a smaller meal.

Apricot Fantasy Shake

Steps 1-2 with Vanilla Protein

Add:  1-2 small apricots

¼ cup raw almonds

½ tsp almond extract

Ice

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry & Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved