InShapePDX.com

Nutrition

Healthy Snacks, Recipes, Best Diet Foods and Classes

 

Training and Nutrition go hand-in-hand. As a Fitness Psychologist, a Sports Nutritionist and Fitness Chef. I have worked as a Personal Trainer with 15 years experience. I believe that both nutrition and exercise are the workout twins that make a long healthy life. I use all certifications and experiences to bring the very best tasting diet foods and workouts to make you well toned and lean. My graduate degee is psych/counseling which I use to motivate, support and encourage my clients in workouts and nutrition.  During my experience with InShapePDX, I will bring great diet recipes, articles of interest, as well as my own thoughts on nutrition and health. Kobey

Look forward to a Spring 2013 Class on Vegan Cooking at the Charles Jordan Community Center kitchen. Space for 6 attendees only. I’ll announce more about this when confirmed.

 

Peanut Butter and Apple Smoothie

 (2 Servings)

2 apples, peeled and chopped
1/2 cup unsweetened apple cider or unfiltered apple juice
1/2 cup low-fat milk (rice, soy, or almond)
1 frozen banana
2 tablespoons peanut butter (or other nut butter)
2 tablespoons flaxseeds or flax oil
 teaspoon cinnamon
1/8 teaspoon cardamom
4 to 6 ice cubes
Place all the ingredients in a blender and blend until smooth. Serve immediately.

Per Serving: 316 Cal (33% from Fat, 11% from Protein, 57% from Carb); 9 g Protein; 12 g Tot Fat; 2 g Sat Fat; 5 g Mono Fat; 48 g Carb; 7 g Fiber; 32 g Sugar; 169 mg Calcium; 1 mg Iron; 121 mg Sodium; 1 mg Cholesterol

 

Like Potato Chips?  Try Kale Chips Instead 
(6 servings)

Instead of regular chips, serve this kale chips. Your guests will be surprised how great they taste and everyone will get a health benefits from it!

2 large kales, 2 tablespoons olive oil1, teaspoon cayenne pepper, 1 teaspoon salt

Preheat oven at 375 degrees F. Trim and remove ribs from the kale. Break the leaves to slightly larger bite sizes; they will shrink slightly during cooking. Wash and dry in a salad spinner. Make sure they are completely dry before moving on. Transfer in a bowl and sprinkle with the olive oil. Mix and transfer to a baking sheet. Sprinkle the cayenne pepper and salt. Bake for approximately 10 minutes or until the kale is slightly crisp. Turn oven off, carefully mix the leaves around, and continue to cook until crisp, approximately 3 to 4 minutes. Time will depend on the bite size you choose. Keep an eye on it throughout the baking, as they can easily burn.

 Option:
 
 I also like to use flavored oil and mixed spices or herbs to vary the pleasures. You can also marinade for a few hours. Just remember to dry the kale before adding any dry ingredients such salt and pepper (if needed). You can also sprinkle parmesan cheese, garlic or flavored salt, etcSee below to prepare with Kelp Seasonings, just substitute the pepper and salt in the recipe with 2 teaspoons of the Kelp Seasoning recipe.
 
 
Approximately Per Serving: 54 Cal (74% from Fat, 6% from Protein, 20% from Carb); 1 g Protein; 5 g Tot Fat; 1 g Sat Fat; 3 g Mono Fat; 3 g Carb; 1 g Fiber; 1 g Sugar; 35 mg Calcium; 0 mg Iron; 516 mg Sodium; 0 mg Cholesterol

 

Pumpkin Pie Spice Banana Chips
 (4 servings or more)

2 plantains bananas (at Fredies or New Seasons)
1/2 small orange, juiced
2 tablespoons grapeseed oil (best price at Trader Joes)
1 tablespoon pumpkin pie spice

Preheat oven to 200 degrees F. Grease a cookie sheet (or cut parchment paper to fit your old cookie sheet.) In a bowl, mix the oil and orange juice with the pumpkin pie spice. Diagonally, thinly slice the banana and spread the slices in a single layer over the cookie sheet. Brush with the prepared flavored oil and bake for 2 hours. Turnover and continue to bake for another hour or until crisp and golden brown.

Keep an eye, as it can burn quickly towards the end. Option: Serve with your favorite plain or flavored yogurt, frozen yogurt, pudding, or on its own. Dip in chocolate and nuts. Serve with a chocolate fondue or nut butter. Also a great addition to salads and desserts decoration.

Based on 4 servings – Per Serving: 140 Cal (43% from Fat, 3% from Protein, 54% from Carb); 1 g Protein; 7 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 20 g Carb; 3 g Fiber; 11 g Sugar; 21 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol

 

Mango and Pineapple Dessert 
  
(2 servings)
 
1 mango, peeled 2 slices of freshly cut pineapple, peeled 1/2 lemon, juiced 4 tablespoons of plain coconut milk yogurt 2 tablespoons shredded coconut 2 teaspoons chopped pistachios 2 glasses

Dice the mango and pineapple. Transfer to a bowl and mix with the lemon juice. Equally divide the coconut milk yogurt in the glasses. Top with the fruits, shredded coconut, pistachios and serve immediately.

Per Serving: 153 Cal (16% from Fat, 8% from Protein, 76% from Carb); 4 g Protein; 3 g Tot Fat; 2 g Sat Fat; 1 g Mono Fat; 33 g Carb; 4 g Fiber; 25 g Sugar; 99 mg Calcium; 1 mg Iron; 39 mg Sodium; 1 mg Cholesterol

 

Vegetarian BLT

(1 serving)

2 slices whole wheat bread
1 teaspoon grapeseed oil
4 slices vegetarian mock bacon
4 lettuce leaves4 slices tomatoes
1 tablespoon mustard
Salt and pepper to taste

Heat the oil in a pan over medium heat. Add the vegetarian mock bacon and cook until barely crisp. Meanwhile toast the bread slices. Spread the mustard over the slices. Top one slice of bread with lettuce leaves, tomato slices, and season to taste. Add the vegetarian mock bacon slices and finish with the second slice of bread. Enjoy!

 

Pumpkin Pie Spice Banana Chips

(4 servings or more)
2 plantains bananas
1/2 small orange, juiced
2 tablespoons grapeseed oil
1 tablespoon pumpkin pie spice

Preheat oven to 200 degrees F. Grease a cookie sheet. In a bowl, mix the oil and orange juice with the pumpkin pie spice. Diagonally, thinly slice the banana and spread the slices in a single layer over the cookie sheet. Brush with the prepared flavored oil and bake for 2 hours. Turnover and continue to bake for another hour or until crisp and golden brown.

Keep an eye, as it can burn quickly towards the end. Option: Serve with your favorite plain or flavored yogurt, frozen yogurt, pudding, or on its own. Dip in chocolate and nuts. Serve with a chocolate fondue or nut butter. Also a great addition to salads and desserts decoration.

Based on 4 servings – Per Serving: 140 Cal (43% from Fat, 3% from Protein, 54% from Carb); 1 g Protein; 7 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 20 g Carb; 3 g Fiber; 11 g Sugar; 21 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol