Monday, March 20, 2017

Recipe ReDux Post # 56 P B and B Smoothie



The Recipe ReDux challenge for March is "Spring Clean The Kitchen" -  meaning we needed to develop a recipe with what we have on hand already the kitchen. Well, I decided to try this one right before my usual trip to grocery store, meaning the time when I have the least food available. It was a Sunday afternoon, I happened to see some blueberries that were on their last leg in the fridge, so I knew they were going to be involved.  And, my daughter was concurrently whining for a snack so I decided to whip up a quick smoothie to tide her over until dinner. Combining the blueberries with some frozen bananas that I always keep some extra of, along with a scoop of peanut butter and milk worked great to create a peanut butter, blueberry and banana smoothie.  My daughter certainly drank it up and commented several times how "yummy" it was so I'd say this one was a winner.  Hope you will try it, along with all the other delicious recipes by the Recipe Redux group!

Ingredients:

½ medium banana (preferably frozen), sliced
½ cup blueberries
1 tablespoon peanut butter
½ cup milk (I used unsweetened almond milk)
( a few ice cubes- optional) 

Directions:

Add milk to blender and then the fruit. Blend on high for at least 1 minute, then add the peanut butter and blend for another 30 seconds -1 minute until a smooth mixture is formed. Pour and serve. Chill if not serving immediately.

Makes 1 smoothie, one serving, 

Serving size: 1 smoothie Calories 220 Protein 6 g Carb 33 g Fiber 6 g Sugars 18 g Fat 10 g Saturated fat 1.5 g Sodium 160 mg

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Sunday, March 5, 2017

In the News: Animal Fat and Saturated Fat Associated With Type 2 Diabetes Risk



New research has indicated that a higher intake of animal fat and saturated fat may increase the risk of developing Type 2 Diabetes.  Scientists evaluated data from the PREDIMED  (Primary Prevention of Cardiovascular Disease with a Mediterranean Diet), a study on 3,349 adults without type 2 diabetes but at high risk for cardiovascular disease to look at the relationships between total fat, subtypes of dietary fat and foods rich in saturated fatty acids and the incidence of type 2 diabetes. Participants were assigned to a Mediterranean diet group or a control group. They were followed for approximately 4.3 years.  The results showed that participants who consumed higher amounts of saturated fatty acids and animal fat had two times the risk of developing type 2 diabetes than those participants with a lower intake of saturated and animal fat.  In contrast the mediterranean diet has long shown to be protective against chronic disease, possibly because its emphasis on unsatured fats like olive oil and nuts.  Check out a summary HERE

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