It’s January, so you’ve probably given up dessert and other foods you adore in the name of healthy eating, but skipping your favorites can backfire, causing you to ditch your efforts. What good can come of dessert? Plenty, when there’s yogurt, fruit, and fiber involved! That’s why I love these Raspberry Yogurt Fiber One™ Cereal Cups for a sweet ending to a meal.
Confession time: I love dessert! I indulge my sweet tooth every day, but not with just any candy, cookie, or cake. I prefer desserts with benefits, including fiber.
According to the 2020 Dietary Guidelines for Americans, we struggle to include enough fiber. When you think of dessert, fiber doesn’t usually come to mind, but high-fiber desserts can help satisfy fiber requirements. The Daily Value – the recommended daily amount – for fiber is 28 grams. One Raspberry Yogurt Fiber One™ Cereal Cups contains 13 grams of fiber!
You can make these yogurt cups with any fresh or frozen berry you like. They are are delicious for a weeknight dessert, and pretty enough to serve to guests. Make the cereal cups ahead of time and add the filling when you’re ready to serve.
Foods like Fiber One™ Original Cereal make it easier to get the fiber you need, and recipes that include the cereal, including my Greek Turkey Burgers with Tzatziki Sauce, make it delicious.
How do you “flaunt your fiber?” Let me know in the comments!
Say yes to dessert with this delicious, fiber-packed cereal cups!
Prep Time20mins
Cook Time10mins
Course: Dessert
Cuisine: American
Keyword: fiber, Greekyogurt, raspberry
Servings: 5
Calories: 287kcal
Ingredients
2cupsFiber One TM Original cereal
8 Tablespoonsbutter
1/4cupgranulated sugar
1cupfresh or frozen strawberries, or fruit of your choice
3/4cup plain non-fat Greek yogurt
Instructions
Preheat oven to 375˚F. Coat a 6-cup standard muffin tin with cooking spray.
Add cereal to a food processor and process until it is the consistency of fine crumbs, about 1 to 2 minutes.
Transfer cereal to a medium mixing bowl.
Melt butter in microwave in a microwave-safe dish.
Add melted butter and sugar to the mixing bowl. Stir until well-combined.
Add a heaping ¼ cup of the cereal mixture to five of the muffin cups. Press evenly on the sides and bottom to form a cup.
Bake for 8 to 10 minutes or until set. Remove from the oven and cool on a wire rack for 30 minutes.
To make the filling, blend the raspberries and yogurt in a food processor until smooth, about 45 seconds. Transfer to a small bowl, cover, and refrigerate until ready to use.
Remove the cereal cups by inverting the pan on a flat surface and tapping on the bottom of each of the muffin cups so they pop out in one piece.
To serve, fill each cereal cup to the brim with the fruit mixture. Garnish with sprigs of mint, if desired.
Cereal is a delicious, nutritious food that offers a big bang for the buck. Ready-to-eat cereal with dairy milk provides a bowl of nutrients for an average of 50 cents a serving on average! Cereal is for more than pouring into a bowl and dousing with milk, however. You can eat it any time of day and in many ways. Check out what to make with cereal – you’ll be surprised at how creative my dietitian friends are!
Why cereal is a healthy choice for family meals
Whether it’s whole grain, or refined, cereal supplies energy-producing carbohydrate. In addition, it can be a source of other nutrients that often go missing in the diet.
Whole grain choices offer the most fiber, vitamin E, and selenium, but they are not usually enriched.
Refined grains are missing one or more of their three key parts – the bran, the germ, or the endosperm. Refining a grain results in some nutrient loss. However, most refined grains are enriched.
Enriched grains contain additional B vitamins, including folic acid, and the mineral iron. Iron and folic acid don’t occur naturally in significant amounts in whole grains, but they are welcome additions to refined grains, especially cereal.
Health experts recommend that women in their childbearing years get adequate folic acid every day. Adequate folic acid helps prevent neural tube defects during the first month of pregnancy. A serving of enriched cereal can provide as much as 100% of the Daily Value for folic acid.
The added iron in enriched cereal is a good source of this nutrient. Iron is needed to prevent iron deficiency anemia, which can result in long lasting fatigue, and other health problems.
You may be surprised to hear that grains of all kinds, including cereal, can be good for your waistline. An eating pattern that includes higher amounts of a variety of grains is associated with a healthier body weight.
Choose cereals with the least added sugar, which contributes additional calories. Save sugar-laden cereals for a treat, not an everyday food.
Since I think cereal is good any time of day, I’ve divided up the delicious healthy recipes with cereal into two groups: sweet and savory. Enjoy them at any meal, or for a snack!
Snacking can be good for you if you make the right choices.
Adults consume 400 to 900 daily calories as snacks daily, and half of all children take in about 600 calories between meals, which is enough to qualify as a meal! Use these tips for better snacks and upgrade mini meals for more energy, better focus, and good nutrition.
It’s OK to snack. The problem is that snacks are often rich in calories, fat, and sodium, and low in nutrients.
What is a healthy snack?
It’s natural to get hungry between breakfast, lunch, and dinner, especially for young children and teens. Kids need to energy grow, and adults who skimp on meals, or skip them, need snacks, too.
Think of snacks as balanced mini-meals, not meal-wreckers. For example, when you combine cheese, whole grain crackers, and fruit, it’s OK to eat lightly at your next meal.
There’s no limit on snacks, but they should be balanced. And, you should account for snack calories as part of daily calorie needs so that you don’t eat too much. It’s easy to confuse snacks and treats.
Popcorn is a whole grain and makes a healthy snack.
When kids snack at home, have them eat at the table. Eating at a table encourages mindfulness about food.
Make protein a part of better snacks for kids and adults
Cookies, chips, and candy temporarily curb hunger, but they aren’t particularly filling in the long run, in part because they lack protein.
Protein promotes eating satisfaction, and may contribute to easier weight control.
Protein-rich foods, such as low-fat dairy, lean meat, poultry, and seafood, also provide vitamins and minerals, including choline, iodine, and vitamin B12 for brain health. And, soy, beans, nuts, and seeds supply fiber, which we need every day.
Peanut butter and whole wheat bread is a nutrient-rich, filling snack idea.
Carbohydrates are part of healthy snacks for kids and adults
Carbohydrates are found in foods such as milk, fruit, vegetables, beans, bread, cereals, pasta, rice, and other grains, and in cookies, cakes, and other sweet foods and beverages.
Nutritious, satisfying snacks combine protein and carbohydrates, preferably the complex kind.
Foods rich in complex carbohydrates include whole grains, beans, fruit, vegetables, nuts, and seeds. Popcorn is a whole grain.
Fresh raw vegetables are full of fluid and help you feel fuller for longer.
Complex carbohydrates, including starch and fiber, take longer to digest. In addition, complex carbohydrates are generally found in foods with vitamins, minerals, and phytonutrients. Phytonutrients are plant compounds that support health.
Tips for better snacks to make at home
Double Berry Smoothie: 1 cup plain Greek yogurt, 1/2 cup fresh or frozen wild blueberries, 1/2 cup fresh or frozen raspberries or strawberries, 2 tablespoons milk, sweetener of your choice. Combine in food processor or blender and drink immediately.
Double Berry Smoothie
Small bowl of whole grain cereal and milk or fortified soy beverage. (Most plant milks don’t supply as much protein as dairy or soy.)
1 serving plain one-minute oats prepared in the microwave with 8 ounces milk and topped with 2 tablespoons chopped walnuts
Peach Melba Smoothie is a riff on the classic dessert.
Smoothies can be sugary, low-nutrient drinks, or healthy enough to serve as a meal or hearty snack. They can be bone-building beverages, particularly kid-friendly, or both! Smoothies supply fluid, and they can be healthier than soda and other sugary soft drinks. Smoothies run the gamut, so how do you make the best beverage?
I asked my nutritionist friends for their favorite drink recipes and they sent me these mouthwatering recipes! No two of these smoothies are the same. Explore all the links below, no matter what your goal.
Hydrating Smoothie Recipes
Every smoothie supplies fluid, but some have more than others. These picks are super refreshing, especially on hot days.
Carrot, Mandarin, and Cayenne Smoothie looks like sunshine in a glass!
Kids crave smoothies, and they love to make up their own flavor combinations. Start with these recipes, and let children and teens create their own sippers.
Think of snacks as nutritious mini-meals, not meal wreckers. These recipes supply fruit, vegetables, and protein, so you won’t have to worry if you, or your child, eats less at the next meal.
Arugula meets apple in this smoothie and it’s spectacular!
There’s nothing wrong with cookies as part of a balanced eating plan, but you should get more than calories, added sugar, and unhealthy fats when you eat them. With 8 grams of protein and 5 grams of fiber, No-Bake Oatmeal Raisin Cookies, which have no added sugar, are vegan, and happen to be gluten-free, are a better way to satisfy your sweet tooth!
Why You Should Make No-Bake Oatmeal Raisin Cookies
My idea of a delicious cookie recipe is combination of oats, peanut butter, raisins, and pure vanilla extract. Raisins make these cookies naturally sweet, and they need no added sugar. In addition, these cookies vegan and gluten-free when you use gluten-free oats.
No-Bake Oatmeal Raisin Cookies are also 100% whole grain and help to satisfy the suggestion from nutrition experts to eat at least three servings of whole grains daily.
I love the ease of making these cookies. They are ready to eat in about 5 minutes, and one batch is often enough to last the week. That’s important for busy people who can’t spend a lot of time in the kitchen preparing healthy foods, but want to improve their eating habits.
Oatmeal is a whole grain that adds fiber and other nutrients.
Peanut butter is packed with healthy fat and helps hold these no-bake cookies together.
Raisins are sweet, but they contain no added sugar!
Healthy Breakfast Cookies for Kids
We usually think of cookies as snacks or dessert, but they work for the morning meal, too! You eat breakfast for dinner, so why not cookies for breakfast?
Cookies for breakfast are a big hit with kids, and they will love having them as snacks or desserts, too!
If you don’t like cereal, eggs, or other traditional “morning foods” for breakfast, or you don’t have time to eat before leaving the house, these cookies are for you. One No-Bake Oatmeal Raisin Cookie paired with milk, fortified unsweetened soy beverage, or a carton of yogurt and a piece of fruit makes a balanced morning meal.
No-Bake Oatmeal Raisin Cookies are OK to eat any time of day!
No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)
These cookies are ready in minutes, require no cooking, and are delicious for breakfast or snacks!
Prep Time5mins
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: cookies, glutenfree, no added sugar, peanutbutter, raisins
Servings: 10
Calories: 292kcal
Ingredients
2cupsCalifornia raisins
1cuppeanut butter, no sugar added
2teaspoonspure vanilla extract
2cupsuncooked oats, toasted*
Instructions
Place raisins, peanut butter, and vanilla extract in food processor. Blend on HIGH until well combined, about 45 seconds. The mixture will resemble a paste.
Place the raisin mixture in a medium bowl. Add oatmeal and combine well, using your hands, if necessary. Form into 10 cookies or balls.
Store in airtight container.
How to Toast Oats
To toast oats, preheat oven to 350˚F. Spread the oats evenly on an ungreased baking sheet. Bake for 10 minutes. Cool for 5 minutes before using. You can save time by skipping this step.
As a dietitian, and lover of all things sweet, this no-bake vegan bean and peanut butter treats recipe checks all the boxes for me!
Nothing says “love” like a healthy, delicious dessert.
Healthy, no-bake dessert recipe
The best thing about vegan recipes is that you don’t have to be vegan to enjoy them. (Also, you can eat the raw dough!)
No-Bake Vegan Bean and Peanut Butter Treats are perfect for everyone because they’re delicious, energizing, and heart-healthy. And, if made with certified gluten-free oats, this vegan treat is gluten-free, too.
Children can help form the dough into hearts. Or, if it’s easier for them, they can form the dough into balls and dunk them into the chocolate.
1 15-oz. can white beans or chickpeas, rinsed and drained
1/2 cupcreamy peanut butter
1/3cupmaple syrup
1 1/2tsp.pure vanilla extract
1/3cup dark chocolate chips (vegan and gluten-free, if desired)
3 Tbsp. finely chopped peanuts
Instructions
Place all the ingredients except the chocolate chips and peanuts in a food processor. Blend until the mixture is well-combined, about 3 minutes, pausing to scrape down the sides of the processor. Leave the dough in the food processor and refrigerate for 15 minutes.Place the dough on a large cutting board and press into a 9-inch square that’s about 1/2-inch thick. Use a medium heart-shaped cookie cutter to cut the dough into hearts.* Combine the remaining dough and press into a 1/2-inch thick piece. Cut dough into hearts until you have 18, and place hearts on a wire cooling rack on top of a cutting board.To decorate, melt the chocolate in the microwave or in a double boiler and drizzle on the hearts. Sprinkle with chopped peanuts and allow the chocolate to harden before eating. Refrigerate leftovers.
*Note: You can also shape the dough into 18 balls. Dip half of each ball into the melted chocolate and coat with peanuts. Place on wax paper to harden.
They’re vegan, so you can pick at the batter without worries!
Confession: My idea of meal prep is making a double batch of chili. I know that I should prepare more food on Saturdays and Sundays for the week ahead, but I can’t get myself to devote the time to that task, however worthy. I am good at stocking my kitchen with nutritious foods and making healthy meals and snacks, so I figure I’m doing something right. Still, getting advice from a pro about what to do when you fail at meal prep couldn’t hurt.
Why Should I Meal-Prep?
In my quest to improve my meal prep skills, I headed for Toby Amidor’s latest creation, The Healthy Meal Prep Cookbook. Not only does this registered dietitian/nutritionist and working single mother of three prepare delicious and nutritious food ahead of time, she found the energy to write about it so that we can, too.
According to Toby, you (and I) should invest in meal prep because it saves time and money; it’s easier to control portions, which helps promote weight control; and you’ll avoid take-out food and processed products to get a meal on the table fast.
If you’ve never prepped meals before or want to be better at it, you can’t go wrong with The Healthy Meal Prep Cookbook. There are more than 100 recipes to choose from, designed with simple-to-find ingredients, including Apple Walnut Loaf, Slow-Cooker Three Bean Chili, Arugula Salad with Salmon, and Mason Jar Key Lime Parfaits.
Have I mentioned the two-week meal plans for those interested in Clean Eating, Weight Loss, and Muscle Building? You’ll have no excuse not to shop for nutritious foods when you see Toby’s detailed ingredient lists to make following these plans a breeze.
Now, that’s some kind of meal prep! Doesn’t this look delicious? (Photo courtesy of Nat & Cody Gantz)
Don’t let these meal prep myths hold you back from trying to do better!
Easy, Healthy, and Delicious Recipes
Even if don’t completely embrace meal prep, nobody’s stopping you from enjoying Toby’s delicious recipes. That’s what I do! I’ve read The Healthy Meal Prep Cookbook, nodding my head in agreement at what Toby recommends, but the fact remains that while I like the idea of having meals ready to eat at a moment’s notice, I prefer more flexibility at meal time. (Read: I am in no way as organized as Toby.)
I have been feeding a family of five for years, so I do have some kitchen skills, which I allude to at the beginning of this post. I mostly know what I’m making during the week, and I shop regularly for food so I always have nutritious ingredients on hand.
17 Meals You Can Make in Less Than 5 Minutes
Here are some of my favorite “fast food” ideas.
Breakfast/Snack
• Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or fortified soy milk, and fruit.
• Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or 2 tablespoons raisins.
• Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.
• Scramble 2 eggs with 1⁄4 cup diced mushrooms, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.
• Pair 1 hard-cooked egg with 8 ounces low-fat yogurt, 1 slice whole-grain toast, and fruit.
• Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.
Lunch/Dinner
• Microwave a medium white potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.
• Top 1 whole-wheat pita round covered with tomato sauce with sliced part-skim mozzarella cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice.
• Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.
• In a bowl, layer 1 cup cooked whole-grain couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.
• Arrange 4 ounces canned or pouched, drained tuna, 10 whole-grain crackers, and sliced red bell pepper, and enjoy.
My go-to fish meal: breaded haddock topped with a can of undrained chopped tomatoes and dried parsley with vegetables and whole grain bread. That’s dinner!
• Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa. Serve with 8 ounces milk or fortified soy milk and fruit.
• Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.
• Saute 1⁄2 pound 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas along with chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with fruit or vegetables.
• Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit.
• Quick fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.
• Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with whole-grain bread or roll.
Whether or not you plan your meals out to the last green bean, it’s a good idea to have nutritious foods on hand to rustle up healthy meals and snacks in minutes. Here’s a list that you can tailor to your needs.
A few must-have items from my refrigerator.
Refrigerator/Freezer Items
• Eggs
• Plain yogurt, Greek or regular
• Boneless, skinless chicken breasts
• Grated hard cheese, such as cheddar and Monterey Jack
I love coffee-shop donuts as much as the next person, and maybe more. I don’t eat them very often because while they taste good going down, donuts usually bother my stomach afterwards. When I crave a hunk of sugary fried dough, I turn to baked Maple Walnut Pumpkin Donuts instead because they offer way more – and far less – than typical coffee shop choices.
Maple Walnut Pumpkin Donuts are a better choice for donut-lovers.
Maple pumpkin donuts with nuts are healthier
Donuts, including all the variations on pumpkin and maple offered at supermarkets, convenience stores, and coffee shops, supply little in the way of nutrition. Most store-bought donuts are fried, which jacks up the calorie and fat content.
Here’s how one of my maple walnut pumpkin donuts stacks up to a vanilla frosted donut (the closest I could find to my donut for the sake of comparison) from a national coffee shop chain.
My better-for-you version has:
• 212 calories versus 270 calories in the commercial donut.
• 1/3 the saturated fat.
• 3 times the dietary fiber, thanks to whole wheat flour and canned pumpkin puree
• 64% of the Daily Value (DV) for vitamin A, primarily from pumpkin.
• Nearly 900 milligrams of potassium, about 20% to 30% of what most adults need for the entire day, largely from the pumpkin.
•1 serving of whole grains (Experts recommend at least 3 servings of whole grains daily.)
Donuts are not generally known for their health benefits, but this recipe is different. It’s good to know that you’re getting so much in the way of nutrition along with great taste.
Preheat oven to 350˚F. Coat two standard donut pans with cooking spray.
In a large bowl, combine the flour, baking soda, salt, cinnamon, nutmeg, and ginger.
In a medium bowl, whisk the eggs, and add the pumpkin, 1/2 cup of the maple syrup, vanilla, yogurt, and oil. Mix until well combined.
Add the pumpkin mixture to the dry ingredients and stir until combined. Don’t overmix.
Spoon the batter into the donut pans, filling to about 1/4″ shy of the rim, and making sure the center post is clear.
Bake for 12 to 14 minutes. Remove donuts from oven and allow to cool in the pan for 5 minutes on a wire rack. Remove donuts from pan and cool further.
To make the glaze, sift the powdered sugar into a small bowl. Add the 2 tablespoons of maple syrup and the milk and stir until smooth. Frost each donut and top with chopped walnuts.NOTE: For less added sugar, omit the glaze, and add the walnuts to the batter. If desired, coat warm donuts in maple sugar or a sugar-cinnamon mixture.
Warning: Rave ahead. As in I can’t stop raving about these easy flourless black bean brownies that are also gluten-free!
The health benefits of beans
This might come as a surprise: beans are vegetables and they are bursting with nutrition. Beans supply several nutrients including protein and potassium, and they contain phytonutrients, which are plant compounds that protect your cells against damage.
Black beans, and other legumes, also contribute fiber to your eating plan. Fiber feeds the beneficial gut bacteria that support your immune system and help prevent you from getting sick from a virus or bacteria.
Fruits and vegetables can make indulgences like brownies, bars, and cookies better for you, even when the baked goods contain addedsugar.
Why beans are a good ingredient substitute for baking
You can use beans to replace some of the fat and flour when baking, and enhance the texture of baked goods, like these brownies. I have nothing against fat or flour, however. I just like to bake with beans sometimes!
I love desserts that have more to offer more than calories, and these brownies are one of them. The black beans and the raspberries pump up the fiber content to 10 grams per serving, which is more than 25% of your daily fiber needs! Along with the eggs, beans also contribute protein, so that a serving has 7 grams, which, along with fiber, helps you to feel satisfied.
I top my brownies with raspberries because they are delicious, beautiful, and nutritious. Raspberries supply vitamin C, fiber, phytonutrients, and so much more. And, raspberries provide natural sweetness so you can use less added sugar in baked goods.
These easy flourless black bean brownies take less than 40 minutes to prepare from start to finish. While they look special enough for a celebration, they’re also easy enough to make any time.
115-ozcan black beans, drained and rinsed (about 1 3/4 cups)
3Tbsp. + 1 tsp. canola oil
2large eggs
2/3 cupsugar
1/2 cup unsweetened cocoa powder
1tsp.pure vanilla extract
1/2 tsp. baking powder
1/2 tsp. salt
1/2 cup + 1/3 cupdark chocolate chips*
1 1/2 cupsfresh raspberries, washed and dried
Instructions
Preheat oven to 350˚F. Grease an 8-inch square baking pan.
Place the beans and 3 tablespoons of oil in a food processor. Process on high until smooth, about 2 to 3 minutes.
Add the eggs, sugar, cocoa powder, and vanilla extract and blend well.
Add the baking powder and salt and blend for 10 seconds more.
Stir in 1/2 cup of dark chocolate chips.
Pour the batter into prepared pan and spread evenly. Bake for 20 to 22 minutes or until a toothpick inserted in the middle comes out clean. Remove the brownies and allow to cool on a wire rack for 30 minutes.
Top the brownies with the raspberries, forming a single layer.
Combine the remaining teaspoon of canola oil and the remaining 1/3 cup chocolate chips in a microwave-safe bowl. Microwave until chips are melted, about 20 to 30 seconds, stopping to stir once.
Immediately drizzle the chocolate mixture on top of the raspberries. Allow the chocolate to harden for at least 10 minutes before cutting into 8 equal pieces. * You can also use white chocolate chips for the topping, if desired.
Notes
Per serving (1/8 of recipe): 319 calories; 15 grams fat (5 grams saturated fat); 48 milligrams cholesterol; 324 milligrams sodium; 46 grams carbohydrate; 10 grams fiber; 8 grams protein
You can also substitute white chocolate chips for dark, if you like. Here’s a post about using the ingredients you have on hand.
Fast food green drinks are fun to sip, especially around St. Patrick’s day, but they are usually overly sweet and low on nutrition. If you’re looking for a healthier beverage, this no added sugar shamrock shake is for you.
This delicious drink supplies one and a half servings of fruits and vegetables, nine grams of fiber, calcium, heart-healthy fat, and much more, and it gets some of its vibrant color from matcha.
What is matcha?
Matcha is ground green tea that’s typically used to make a hot beverage. As a powder, matcha is potent and a little goes a long way in terms of flavor and color.
Does matcha have health benefits?
Matcha and other green tea contains antioxidants that may fight cancer. Drinking green tea on a regular basis is linked to lower blood pressure and lower levels of LDL, or bad, cholesterol in the blood.
However, there’s not much research on matcha itself. Even though matcha is a type of green tea, experts aren’t sure that it has the same effects as other green tea on health.
Does matcha have caffeine?
Matcha contains caffeine, but relatively low levels. As a result, this no added sugar shamrock shake provides a gentle energy lift, rather than a jolt.
I use McCormick Gourmet Organic Matcha Green Tea with Ginger Seasonings*. It supplies about 4 milligrams of caffeine per serving, which is the same amount of caffeine as 12 ounces of decaffeinated coffee.
When you make the smoothie with regular matcha, the caffeine content is about 50 milligrams, which is still far less than coffee. For example, 16 ounces of Starbucks coffee has 330 milligrams caffeine.
I hope you enjoy this better-for-you drink that you can make with a soy beverage so that it’s vegan, or with dairy milk. It’s your choice!
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome!
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome! 