Balsamic Dijon Yogurt Dip

I'm pretty happy munching on any veggie, but sometimes I get SO bored.  I like veggies with mustard or garlic salt sprinkled on them, but I've been doing that for so long.  

I was craving balsamic vinegar the other afternoon while munching on some carrots, but didn't want to make a salad... and I wanted something "exciting".  I'm not sure what prompted me to grab the Fage Greek Yogurt and Dijon mustard out of the fridge - but I did.

And... I began mixing.  I mixed yogurt with balsamic vinegar and dijon - and added a dash of garlic salt and pepper.  YUM!!!  I was too lazy to make another batch - so I added some water - haha.  

This dip is awesome!  You can dip veggies or use it as salad dressing (husband approved).  I also made it for a dinner party - perfection!!!

If you want something more creamy - then eliminate the water (1/4 cup = 42 calories).

The best part of this dip is that there is protein AND tons of flavor.  Come on ladies... we need SOMETHING exciting to get us from lunch to dinner... and this can help!!  : ) Enjoy!

Yields 10 servings at ¼ cup each. 

Nutrition Information:  33 calories, 3g carbs, 0g fat, 2g protein, 0mg Cholesterol, 297mg Sodium, 5g sugar, 0g fiber

Ingredients: 

• 1 cup Fage 0% Non-fat Yogurt
• ½ cup Dijon Mustard (I like stone ground)
• ½ balsamic vinegar
• ½ cup water

Directions:

Mix.  Dip.  Enjoy!

Perfect Green Smoothie

After numerous attempts, I have finally developed MY favorite green smoothie.  You may have a different favorite recipe - but I like this one.

Servings:  1 serving - or 2 medium servings... one for pre-workout, one for post-workout

Caloric Information:  167 Calories, 26g Carbohydrates, 1g Fats, 19g Protein, 11mg Cholesterol, 93mg Sodium, 14g Sugar, and 4g Fiber

Ingredients:

• 1/2 banana (frozen)
• 3 large strawberries (frozen)
• 2 cups spinach
• 1/4 cup Non-fat Fage 0%
• 1/2 scoop protein powder (I use Dream Vanilla Protein Powder)
• a few sprigs Italian Parsley (flat leaf)
• Water to taste
• Vanilla Extract to taste

Directions:

1. Throw all ingredients in blender and blend.  
2. Continue to add water until desired consistency.
3. Enjoy!!

Stout and I went to the park yesterday.  All of the colors were so beautiful and she looked perfect next to all the Sweet Gum leaves.  Such a purdy girl!

Easy Rainbow Smoothie

Yields 1 serving

Nutrition Information:  79 calories, 10g carbs, 0g fat, 9g protein, 3mg Cholesterol, 31mg Sodium, 7g sugar, 2g fiber

What better way to kick off the week than with a refreshing smoothie?  With spring in the air and all the colorful flowers in bloom - enjoy a nutritional "rainbow" with every meal.  This particular smoothie serves as a great breakfast, second breakfast, or snack!

What is "second breakfast"???  Well, it all started with Shaymus.  I used to get up early and feed him right away, and when my fiance and I would make our morning smoothie (post workout), we would pour a little of the remaining smoothie in Shaym's bowl.  Since Shaymus knows the word "breakfast", we would say, "Shaymus, second breakfast time!"  I know - we're weird.

Anyways, considering I eat my Banana & Almond Butter breakfast at 5:30 AM every morning... by the time 9 AM comes around, after my workout... I am ravenous.  Hence "second breakfast".

Try this smoothie with any festive fruit concoction!  Honestly, you cannot taste the green beans.  Other great options are raspberries, blackberries, peaches - you name it! 

Ingredients:

• ¼ cup frozen green beans
• 1/3 cup frozen fruit (mango, papaya, strawberries)
• ¼ cup Fage 0% Non Fat Greek Yogurt
• 1 teaspoon Dream Protein Powder
• ½ teaspoon ground Flax Seed
• Water to preference.
• **add stevia and/or honey to taste - if you prefer a sweeter smoothie**

 Directions:

1. Place all ingredients in blender.
2. Blend.
3. Enjoy!

Oattie Protein Patties

It's 4:30 PM and you are starving after a long day at school, the gym, work, or whatever... but you don't want to ruin how "good" you have been all day.  What to do?!?!  NO!  Do not grab that Snickers!  Instead, grab an Oattie Protein Bite!

These are great in the fridge or freezer.  Add anything you like... chocolate chips anyone?  Yes ma'am!

Yields roughly 30 servings at about 1-tablespoon each

Nutrition Information:  53 calories, 8g carbs, 2g fat, 2g protein, 0mg Cholesterol, 7mg Sodium, 3g sugar, 1g fiber

Ingredients:

• ¼ cup Raw Almond Butter
• 2 tablespoons Bob’s Red Mill Flax Seed
• 2 cups dry Old Fashioned Rolled Oats
• 2 small Ripe Bananas (about 6” long)
• 2 tablespoons Dream Vanilla Protein Powder
• 1 envelope Hot Cocoa Mix
• 1 tablespoon Bob’s Red Mill Almond Meal
• 2 Medjool dates, pitted
• Cinnamon to taste
• 2 tablespoons coffee (black coffee)

Directions:

1. Preheat oven to 350 degrees Fahrenheit.
2. Mix almond butter, bananas, coffee, and dates in food processor.
3. Add flax seed, protein powder, almond meal, and hot cocoa mix.
4. Add rolled oats and pulse until just mixed.  Do NOT over mix.
5. Using a tablespoon, separate dough and make into small patties.
6. Bake for 7 to 8 minutes.