Pumpkin Spice Protein Smoothie

 

Smoothies are a mainstay for our family. During the summer months our breakfast is a fruit smoothie. We may make fewer smoothies during the colder months but it is still fun to explore a variety of options and ingredients for smoothies. Pumpkin makes us think of the fall, pumpkin patches, the turning of the leaves and the festivities to come.

Pumpkin is also a great healthy resource to include in the recipes we make including pancakes, muffins, chilis or smoothies. Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. What’s more, its low calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants can boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health. Pumpkin is very versatile and easy to add to your diet in both sweet and savory dishes. Incorporating pumpkin into your diet is a wonderful way to reap health benefits. Below is an easy recipe for a pumpkin spice protein smoothie.

Pumpkin Spice Protein Smoothie

Ingredients

• 5 1/3 ounces nonfat plain Greek yogurt 
• 1/2 cup canned pumpkin
• 1/2 large frozen banana
• 1 teaspoon pumpkin spice 
  
• 1 tablespoon maple syrup
• 1 scoop vanilla protein powder
• 1/2 cup ice cubes
  

Directions

1. Place all the ingredients in the blender. 
2. Blend until smooth.

Serve immediately. 

 

Nutritional Information 

Serves: 1. Serving size: 1 glass. Calories: 331; Fat: 2g; Sodium: 99g; Carbohydrate: 47g; Dietary Fiber: 7g; Protein: 33g.

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Monday Motivational Meal - Deviled Eggs

 

Deviled eggs are one of this family’s favorites. They are great as a side dish/appetizer for brunches, picnics, cookouts and backyard barbecues. They are great to bring along to a potluck. Summertime seems to call for a batch of homemade deviled eggs. Try our recipe and remember to serve them up on Livliga's right-sized healthy lifestyle side plates!

Get the recipe here.

 

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Monday Motivational Meal - Baked French Fries

 

Its seems life can't be lived without French fries. There is a way to enjoy them in a healthy lifestyle...bake them! Enjoy the crunchy flavorful goodness of a fry with our recipe...and make sure to serve them up on our award-winning, right-sized dinnerware for the life you want to live!

Get the recipe here.

 

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Monday Motivational Meal - White Wine Kir Spritzer - A Refreshing Summertime Drink - Without Alcohol!

 

When it is hot outside you can't beat the ease and thirst-quenching satisfaction of a White Wine Spritzer. Try this new twist that is alcohol free and adds the delicacy of raspberry essence. For easy measuring use our gorgeous Livliga Aveq Wine Glass with built-in measurements!

Get the recipe here. 

Why not add some homemade healthy appetizers? Check them out here.

 

 

 

 

 

 

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Monday Motivational Meal - Homemade Tortilla Chips

 

There is nothing easier than making homemade baked tortilla chips. Since they cook up in 10-15 minutes you can make them fresh whenever you need some. And the great thing about making your own is you can control how you make them and what you put on them. Check out our recipe and make sure to serve them up on your favorite Livliga plate!

Get the recipe here.

 

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Classic Deviled Eggs - A Summertime Favorite

 

To make my Deviled Eggs extra fancy I top them with 2 tiny shrimp you can find in cans at the grocery store and then sprinkle with paprika

Deviled eggs are one of this family’s favorites. They are great as a side dish/appetizer for brunches, picnics, cookouts and backyard barbecues. They are great to bring along to a potluck. Summertime seems to call for a batch of homemade deviled eggs.

Deviled eggs are amazingly easy to make and only require a few ingredients. A little mustard and vinegar make this version sing with taste. And smoked paprika provides the ultimate umami experience. Check out the tip on how to cook easy-peel hardboiled eggs to make the process stress-free.

Ingredients

• 6 large eggs

• 1/4 cup light mayonnaise

• 1 teaspoon Dijon mustard

• 1 teaspoon apple cider vinegar 
• 3/8 teaspoon kosher salt

• 1/8 teaspoon black pepper
• 1/8 teaspoon smoked paprika

Directions

1. Fill a medium saucepan with enough water to cover your eggs. Add eggs, cover, and cook until hard-cooked, about 12 minutes. Transfer eggs to an ice bath and let sit until chilled, about 6 minutes. Peel. Discard shells.

2. Halve eggs. Scoop yolks into a medium bowl. Add mayo, mustard, vinegar, salt, and pepper; mix until smooth. Scoop mixture into a zip-top bag and cut off corner. Pipe yolk mixture evenly between whites. Sprinkle evenly with paprika. Serve immediately. 

Recipe Tip:

To make easy-peel hardboiled eggs follow these tips. First put the carton of eggs upside down on your counter. Leave the eggs upside down while you bring the water to a boil. Turn the eggs upright and then place them one-by-one in the boiling water. Cook them for 12 minutes. Place in an ice bath or run cold water over the eggs until they are cool enough to hold. Peel with ease.

Nutritional Information

Serves: 6. Serving size: 2 halves. Calories per serving: 139; Fat 12g; Protein 6g; Carbohydrate 0g; Fiber 0g; Sugars 0g; Sodium 271mg.


 

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Monday Motivational Meal—Moroccan Spiced Carrots with Olives and Mint

 

The Mediterranean Diet encompasses so many countries and cultures that exploring this diet is a true adventure in tastes and cooking! Tasty side dishes can make a dull meal shine again. Try this mouthwatering Moroccan braised carrot recipe from @CookingLight and make sure to serve it up right-sized on Livliga's Healthy Lifestyle Dinnerware for your complete enjoyment!

Get the recipe here.

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As a young adult I was introduced to a white wine cocktail called a “Kir”. I thought it tasted heavenly. You make the drink by combining dry white wine, like a sauvignon blanc, with a touch of Cassis, a black currant liqueur . It looks like a sunset you would see sitting on a patio in Provence. I would always have mine with a twist of lemon and felt very chic. When cassis was not available I would have the bartender make the cocktail with Chambord, a black raspberry liqueur.  

As I have become more conscious of calories and have chosen not to drink alcohol on a regular basis I wanted to come up with a refreshing cocktail for summer and decided to try and come up with an alternative for my favorite Kir cocktail. I also wanted to make a refreshing, thirst-quenching drink for the upcoming really hot summer nights. That is when I though of a White Wine “Kir” Spritzer.

When it is hot outside you can’t beat the ease and thirst-quenching satisfaction of a spritzer.

Here is a list of benefits to a white wine “Kir” spritzer!

• They are lower in carbs and calories than a typical glass of wine
• They are so easy to make and personalize
• They can be made with either alcoholic or nonalcoholic wines
• You can avoid the headaches and lethargy you can get in the heat from other alcoholic drinks that        have the higher amounts of alcohol
• You can choose a dry white wine (Sauvignon Blanc) or a sweeter wine (Rosé) to make your spritz       depending on your mood and preference
• Spritzers are equally tasty using nonalcoholic wines

White Wine “Kir” Spritzer (AF)

Ingredients

• 4 oz very chilled white wine
• 2 oz very chilled club soda
• 1 teaspoon Torani Sugar Free Raspberry Syrup
• Twist of lemon zest
• Sprig of thyme
• 2 fresh raspberries

Directions

1.  Pour measured raspberry syrup in bottom of glass, swirl it around the sides.
2.  Fill the glass with 4 ounces of wine.
3.  Add the club soda and mix gently.
4.  Add a couple of cubes of ice.
5.  Garnish with zest, raspberryt and sprig. Serve promptly.

Nutrition Facts

Serving Size: 1 glass. Calories Per Serving: 23 calories; fat 0g; sodium 13mg; carbohydrates 5.2g; dietary fiber 2g; protein 0g; sugars 4.8g. (Nutrition varies according to brand of wine and garnishes)

Discover more low carb wines here.

Looking for some delicious Mocktails? Check out these recipes.  

 

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Monday Motivational Meal—Quick Pickling Kohlrabi and Apple

 

There is nothing more delectable than freshly made quick pickled fresh fruits and vegetables, especially during the warmer months. They go with absolutely every meal and can add something special to make each meal interesting, including backyard barbecues and picnics. We made a fresh batch up in our Summery Aveq Serving Bowl and served it up in one of our Aveq Just Right Set bowls for the perfectly presented meal. 

Get the recipe here.

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Cauliflower Hummus — Perfect Summertime Snack and Appetizer

 Cauliflower is Great for Almost Anything 

Including Hummus

Cauliflower seems to be part of every recipe these days! It is indeed a versatile vegetable that is great for making mashed potatoes, pizza crust, and, yes, even hummus! This recipe came originally from EatingWell and is easy to make. Roast the cauliflower ahead of time and make the hummus when you are ready. You can't beat this low carb tasty treat.

Ingredients

• 6 cups cauliflower florets (about 1 pound)
• 1 tablespoon extra-virgin olive oil, plus more for garnish
• 1 large garlic clove, roughly chopped
• ¼ cup tahini
• Zest of 1 lemon
• 2 tablespoons lemon juice
• ½ teaspoon kosher salt
• ½ teaspoon ground cumin
• ½ teaspoon crushed red pepper
• 2 tablespoons water
• Chopped red bell pepper or parsley for garnish

Directions

1. Preheat oven to 400°F and line a baking sheet with parchment paper. Toss cauliflower with oil in a large bowl. Spread in a single layer on the prepared baking sheet. Roast until tender and just starting to brown, 20 to 25 minutes. Let cool to room temperature.

2. Add the cauliflower, garlic, tahini, lemon zest, lemon juice, salt, cumin, crushed red pepper and water to a food processor. Process until combined, scraping down the sides of the bowl as needed. Add more water, if desired, to make a looser dip.

3. Transfer to a bowl. Drizzle with additional olive oil and sprinkle with chopped pepper or parsley, if desired.




Extra Tips

• Equipment Needed: Parchment paper or silicone baking mat
• To make ahead: Roast cauliflower and refrigerate in an airtight container for up to 2 days.

Nutrition Facts

Serving Size: about 1/2 cup. Servings: 4. Calories Per Serving:152 calories; fat 12g; sodium 280mg; carbohydrates 10g; dietary fiber 3g; protein 5g; sugars 3g.

 

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Quick Pickling – Kohlrabi and Apple

 

Last summer, thanks to joining a Farm Cooperative, I discovered quick pickling. I was presented a kohlrabi and wondered what I should do with. My go to for such conundrums is to check out Cooking Light. Low and behold I found a great Quick Pickling recipe that included kohlrabi! There is nothing more delectable than freshly made quick pickled fresh fruits and vegetables, especially during the warmer months. They go with absolutely every meal and can add something special to make each meal interesting, including backyard barbecues and picnics. Pickling is also great for the gut. Although quick pickling is stored for convenience and not for the long term, it still keeps easily in your refrigerator for a couple of weeks.  And keep in mind, the sugar you use is not all absorbed so the carbs per serving are only 5g and counts as a low carb food.

Kohlrabi and Apple Quick Pickles

Ingredients

• 2 cups rice vinegar
• 2 cups water
• ⅓ cup granulated sugar
• 1 tablespoon kosher salt
• 3 medium kohlrabi bulbs, peeled and thinly sliced (15 oz.)
• 1 small Honeycrisp apple, cored and thinly sliced (7 oz.)
• 1 small cucumber, thinly sliced (6 oz.)
• 4 garlic cloves
• 4 dill sprigs
• 2 tablespoons pickling spice
• 1 teaspoon coarsely ground black pepper
• ¼ teaspoon crushed red pepper

Directions

1. Combine vinegar, water, sugar, and salt in a medium saucepan. Bring to a boil over medium high heat, stirring occasionally, until dissolved.
2. Place kohlrabi, apple, cucumber, garlic, dill springs, pickling spice, black pepper, and crushed red pepper in a large bowl or 8 cup measuring cup. Pour hot vinegar mixture over kohlrabi mixture. Let stand and cool to room temperature, about 1 hour.
3. Transfer mixture evenly into 2 (1 quart) glass jars, covering kohlrabi mixture with vinegar mixture. Seal each jar with lid, and completely cool in refrigerator, about 4 hours. Store in refrigerator up to 2 weeks.

Nutritional Information

Servings: 2 quarts. Serving size: ⅔ cup. Calories per serving: 20; Fat 0g; Protein 1g; Carbohydrate 5g; Fiber 1g; Sugars 3g; Added sugars 1g; Sodium 64mg.

 

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Top 6 Favorite Bariatric Recipes

 

Four of our Favorites: Shakshuka, Strawberry Banana Ice Cream, Sunrise Egg Salad & A Spring Meal...All Served Up on the Just Right Set Bariatric dinner plate

We have collected a lot of great recipes over the years from a number of talented cooks, in additon to the bariatric-friendly recipes we have also developed at Livliga. More and more great resources have been made available to support those living a bariatric lifestyle. Focusing on the foods that are healthy for us to eat and in the right amounts helps keep us on track. The biggest challenge seems to be keeping the ideas fresh and keeping inspired. Below are some great recipes to inspire you!

 

DeeDee's Homemade Cauliflower Crust Pizza Served Up on A Favorite Celebrate Plate!

1. DeeDee's Cauliflower Crust Pizza

2. Denise Roden's Faux Potato Salad

3. Nik's Shashuka Breakfast Dish

4. Rose Archer's Spring Meal 

5. Hilary and Emily's Sunrise Egg Salad 

6. Sheila's Fresh Strawberry and Banana Ice Cream

 

Denise Roden's Faux Potato Salad Served Up in a Halsa Bowl

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Monday Motivational Meal—Easter Basket Egg Salad

 

Wondering what to do with all those hard-boiled decorated eggs you have leftover from Easter? Wonder no more! Fix up a delish egg salad to place over greens or to make a sandwich...its easy and family-friendly! Don't forget to serve it on Livliga's healthy lifestyle dinnerware...like our hues of blue Halsa pattern! So gorgeous!

Get the recipe here.

 

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Monday Motivational Meal—The Perfect Poached Chicken

 

Poached chicken can be a delicacy for dinner right after it has been cooked. The next day more of the same meat can be cut up in chunks and used in a Cobb salad. Additional dishes can be made where it can be included in omelets, chicken salad nestled in a half of a cantaloupe or used in an Asian wrap. The uses for poached chicken are not only versatile but also almost infinite. Our succulent poached chicken was served up on our Aveq dinnerware plate.

Get the recipe here.

  

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Cheese Soufflé in a Loaf Pan—Light & Airy!

 

For most of us we think of a cheese soufflé as something that needs to be made by a chef. It is actually easier than you think. And you don't even need to use a special soufflé dish to cook it in. Just use a loaf pan! 

Try this recipe I originally found in The Week magazine. You will find it is light in texture but hearty and satisfying in flavor.

 

Cheese Soufflé

Ingredients

3 tablespoons butter, plus extra for greasing the loaf pan

1/4 cup grated Parmesan cheese

1 shallot, minced

3 tablespoons unbleached flour

1 cup 2% milk

1 cup Gruyère cheese, shredded

1/2 teaspoon Kosher salt

1/4 teaspoon ground pepper

1/4 teaspoon dry mustard

Pinch of nutmeg

3 large eggs, separated

1/4 teaspoon cream of tartar

Directions

1. Place an oven rack in the middle position and heat oven to 350º. Grease the bottom and sides of an 8 1/2-by-4 1/2-inch loaf pan (preferably glass). Sprinkle 2 tablespoons Parmesan into pan and shake to coat evenly.
2. Melt 3 tablespoons butter in a medium saucepan over medium heat. Add shallot and cook until softened, about 2 minutes. Stir in flour and cook until golden, about 1 minute. Slowly whisk in milk. Bring to a simmer and cook, whisking constantly, until thickened and smooth, about 1 minute. Off the heat, whisk in the Gruyère, salt, pepper, mustard, and nutmeg. Transfer mixture to a large bowl. Whisk in yolks until completely incorporated, and set aside.
3. In a separate bowl, beat egg whites and cream of tartar (with an electric mixer/Kitchenaid at medium speed or by hand) until stiff peaks form.
4. Working with a quarter of the whites at a time, gently fold them into yolk mixture until almost no white streaks remain. Pour mixture into prepared pan and sprinkle with remaining 2 tablespoons Parmesan. 
5. Bake until top is nicley browned and center jiggles slightly, 25-30 minutes. Bring it straight from the oven to the table. 

Nutritional Information 

Serves 4. Calories per serving 311; Fat 22.7g; Sodium 571mg; Carbohydrate 10.5g; Dietary Fiber 0.2; Protein 16.8.

To make it a meal

Add a simple green salad with a light vinaigrette.

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Monday Motivational Meal—Slow Cooker French Onion Soup

 

It is winter so it is time for a heart-warming soup. This week we offer our Slow Cooker French Onion Soup. There are many wonderful things about onions. They are a nutrient dense food which also means they are low in calories. There is evidence to show they are heart healthy, diabetes and cancer fighting, mood boosting as well as great for our skin and hair. And on the practical side, they are a budget-friendly food with a long shelf life so they are easy to keep on hand, ready to be used in any recipe. We served up this classic in a gorgeous Celebrate bowl! 

Get the recipe here. 

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Monday Motivational Meal—Roasted Tomato Soup

 

Here is a Tomato Soup to warm up your spirits and your insides.There is nothing better than a simple homemade soup on a cold night.This soup is as simple as it gets and delivers a heartwarming satisfaction thanks to a little @CookingLight inspiration. We served ours up with Celebrate!

Click here for the recipe.

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Roasted Tomato Soup--big in flavor yet low in carbs!

 

It is that time of year when a hot soup for dinner sounds devine. Soups are so good for our soul, health and weight management! They tend to be budget-friendly as well.

During the summer months we have a vegetable garden with a number of tomato plants. Typically we have more tomatoes than we can use so not only do we can them but we also freeze whole cherry and roma tomatoes. These can be used during the winter months to make soups and sauces. 

Here is a Tomato Soup to warm up your spirits and your insides. There is nothing better than a simple homemade soup on a cold night. This soup is as simple as it gets and delivers a heartwarming satisfaction thanks to a little @CookingLight inspiration. We served ours up with Celebrate!

 

Roasted Tomato Soup

Ingredients

• 8 medium tomatoes, quartered 
• 4 garlic cloves, peeled
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 3 tablespoons olive oil, divided
• 2 yellow onions, thinly sliced
• 2 cups unsalted vegetable stock
• 1 cup torn basil leaves (optional)
  

Directions 

1. Preheat oven to 425ºF. Toss together tomatoes, garlic, salt, pepper, and 2 tablespoons olive oil in a large bowl. Spread mixture in a single layer on a rimmed baking sheet lined with parchment paper. Roast at 425ºF until tomatoes are softened and browned, 45 to 50 minutes.
2. Meanwhile, heat remaining 1 tablespoon olive oil in a large saucepan over medium-low. Add onions, cover, and cook, stirring occasionally, until onions are softened and caramelized, about 20 minutes, adding water if necessary if mixture becomes too dry.
3. Transfer roasted tomato mixture and onions to a blender. Secure lid on blender, and remove center piece to allow steam to escape. Place a clean towel over opening. Process until smooth, about 1 minute.
4. Transfer tomato mixture back to pot. Stir in 2 cups vegetable stock; bring to a boil over medium-high. Reduce to medium-low, and simmer, stirring occasionally, until heated through, about 5 minutes. Top soup with basil leaves, if desired, and serve immediately.

 

Nutritional Information 

Serves 4. Serving size: about 1½ cups. Calories 187; Fat 11g; Protein 5g; Carb 21g; Fiber 5g; Sugars 11g (no added sugars); Sodium 620mg.  

To make it a meal: serve this luscious soup with a homemade muffin like Maple Squash or Apple N'Spice.

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Sensational Sweet Potato Casserole

 A Wonderful Recipe for a Holiday Meal

It is wonderful when you can find recipes that are easy, tasty and memorable. These are particularly important to find when planning for holiday meals. Sweet potato casseroles are a favorite for many families. There are many recipes that have been handed down over the generations. The challenge with these recipes is that many have a lot of butter, sugar, cream and salt. These ingredients pack in the calories, fat and carbs.

A few years ago I discovered a wonderful, simple recipe for a sweet potato casserole that has a heavenly taste and is worthy of a holiday celebration. It originated with Ann Louise Gittelman author of the Fat Flush Diet.  This recipe is bariatric-friendly, diabetes friendly, kid-friendly and budget-friendly. It is a wonderful addition to our holiday spread and goes so well with roasted turkey. Everyone in the family loves it. We baked and served our casserole up in the Aveq Serving Bowl...perfect for holiday entertaining!

Sensational Sweet Potato Casserole

Ingredients

• 4 small/medium sweet potatoes, baked
• ⅓ cup unsweetened pineapple juice
• 1 egg, beaten
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground cloves
• ¼ teaspoon ground nutmeg
• 2 tablespoons toasted coconut flakes (optional)
• Cooking Spray

Directions

1. Preheat oven to 350°.
2. Peel cooked sweet potatoes and mash them.
3. Blend in the pineapple juice. Add in the egg and spices and beat until light and foamy.
4. Pour into a casserole dish sprayed with cooking spray. Bake for 35 minutes
5. Once out of the oven sprinkle with toasted coconut flakes. Serve hot.

Nutritional Information

Servings: 5. Calories per serving: 119; Fat 1.6g; Sodium 71mg;  Carb 23.6g; Dietary Fiber 3.5g; Protein 3.4g.

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Monday Motivational Meal—Savory Bread Pudding with Spinach and Mushrooms

 

There is something so comforting and satisfying about a Savory Bread Pudding. It can also be packed full of goodness like this spinach and mushroom version. To portion our serving up right sized we used Livliga's Celebrate pattern...so inspiring!

Try the recipe here.

 

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