Okay so I obviously stole this image. This meal was so good I completely forgot to take a picture! Basically I used the pesto sauce recipe and threw some boneless, skinless chicken in a skillet. When the chicken was fully cooked, I threw in some baby spinach and blended some frozen broccoli (not more than Variable 4) into a chopped heap of veggies.
Cook sweet potato in the microwave for 5 minutes on high with about 1/4 cup water. Dump ingredients (including the water) in the Vitamix. Select Variable 1 and increase speed to 5, pushing ingredients down with the tamper. Bake for 10 minutes at 350. Sprinkle with cinnamon.
Taste score: 9/10
Likes: Yumm these are better than cheesy biscuits and better for you too. They were moist enough so I didn't even have to spread them with butter. I'm guessing they're probably best right after they come out of the oven. I will definitely make this a regular breakfast recipe.
Dislikes: I probably wouldn't make this in a Vitamix again, since the batter gets stuck around the blades. And I might try to blend in the skin because it has so much fiber. Trying out a wheat flour version instead of Bisquick would add more fiber as well.
Nutrition score: 7/10
Sweet potato has lots of vitamin A and C. Bisquick isn't the most nutritional batter mix, but it's super easy!
It's finally strawberry season so I decided to try out this classic picnic recipe. Nothing makes spinach taste good like fresh strawberries!
1/4 cup sugar 1/2 cup olive oil 1/4 cup vinegar 1 t Worcestershire sauce 1 t salt
Dump ingredients in the Vitamix. Select Variable 1 and increase speed to 7, then blend for 20 seconds. Serve with baby spinach, chopped fresh strawberries, and almonds.
Taste score: 9/10
Likes: We used to have this in the summer at the peak of strawberry season. I remember eating this recipe at a friend's BBQ because it was the first time I ever had spinach that I liked! I don't know if the dressing would be that good with any other combination. This was the perfect blend of fruity, sweet, and leafy crunch!
Dislikes: Again, the vinegar is a little overwhelming. Since I only had apple cider vinegar, I'd probably use white if I had it.
Nutrition score: 9/10 Spinach is a superfood full of vitamin K and it's really good for your brain, your eyes, and your bones. Strawberries are a rich source of vitamin C. The sugar content of the dressing isn't ideal, but it's preferable to fatty ranch or creamy italian dressings.
Maybe I should make this blog, 100 ways to use Fiber One breadcrumbs! We used to have garden fresh zucchini in the summers, sauteed in a pan with oil and breadcrumbs. Even though it was one of the only ways I would eat this green summer squash, I know that frying vegetables don't necessarily make them good for you. Since I always eat the crispy ones anyway, I tried popping them in the oven.
I cut the zucchini into thin slices and drizzled them with olive oil. I then added a few shakes of Parmesan cheese and some salt to the breadcrumbs, dipped the zucchini in the mixture, and baked at 400 degrees for 5-10 minutes. Some took longer to crisp than others depending on the thickness of the slice.
Taste score: 9/10
Likes: This is even better than the oil drenched version, and that is a rare statement! Like I said, I always like the crispy ones, and the zucchini slices were perfectly golden brown. I had this as an after school snack, and I wasn't hungry hours later (probably because the combination of zucchini and the breading packs in a lot of fiber!). Dislikes: I had to cook them in two rounds, because some burnt before others were fully done. But lesson learned- I can't wait to make this again! Nutrition score: 10/10 Zucchini is full of manganese, vitamin C, vitamin A, fiber, and folate. It's also low in calories and sugar. Aaand I paid a grand total of $0.52 for one zucchini. What's not to love?
What do you do when spring break is coming up and you have to get rid of everything in your fridge? Throw it in the Vitamix and have leftover soup! I linked the ingredients in this recipe to other meals I've made in the Vitamix, which explains why I have, for example, only a fourth of a red pepper in my fridge.
8 baby carrots 6 florets of steamed cauliflower 1/4 red pepper 1 small stalk celery 2 cups chicken broth 1/3 onion 2 garlic cloves 2 tablespoons taco seasoning 1/2 can kidney beans fiber one crackers (optional)
Dump all ingredients except the beans into the Vitamix. Select Variable 1 and increase speed to 10, then on High. Blend for a few minutes until you see steam coming from the vented lid. Next, select Variable 2 and add the beans. Blend for a few seconds and serve with crackers.
Taste score: 8/10
Likes: I think the secret to this soup's perfectly smooth and slightly creamy texture is the steamed cauliflower. The secret to the flavor is HOT taco seasoning, which kicked up the heat just enough for this otherwise boring soup recipe. I was pleasantly surprised at how full I felt halfway through the meal. Since I couldn't finish it all, I microwaved some brown rice in the rest of the broth which I will eat tomorrow with a spinach wrap and some cheese. Instant burrito! Dislikes: I might add corn, steamed carrots, and more beans next time to bulk up the texture. If I had any more vegetables around, I could definitely sneak in some cabbage or more celery. Nutrition score: 9/10 Is there anything bad for you in this recipe? Well I guess the seasoning and the bouillon have high levels of sodium (we're talking like 20% daily recommended value EACH). So a point off there, only because I don't have much sodium in my diet anyway, and frankly I'll take some salt if it means vegetables taste better!
For the cauliflower mashed potatoes: 1 head of cauliflower 2 cloves of garlic 1/4 cup milk
For the shepard's pie:1 can of corn 1 cup of frozen peas 1/2 cup of chopped carrots 1/2 chopped onion 1/2 lb extra lean ground beef 1 tablespoon olive oil 1 tsp cumin 1 tsp salt 1 tsp nutmeg
For the fake mashed potatoes:
Cut the cauliflower into florets and place in a microwave safe bowl. Cover with plastic wrap and microwave on high for a full minute. Dump into the Vitamix with the milk and garlic cloves. Select Variable 1 and increase speed to 8. Blend for about 30 seconds.
For the shepard's pie: Cook the meat and onions on the stove with olive oil until browned. Drain of oil and then add spices. Spread peas, corn, and carrots in a shallow baking dish and top with a layer of meat. Next, pour on cauliflower mixture and spread evenly. Bake at 400 degrees for 15 minutes, then broil for 3.
Taste score: 7/10
Likes: I only eat peas with mashed potatoes. Why? Because I love garlic mashed potatoes and can hide in the vegetables without hating them...which makes shepard's pie an excellent meal to sneak in some veggies. This recipe is filling but not high in calories. I really liked the texture- just like the "real" thing! Dislikes: I could definitely taste the difference between cauliflower and real mashed potatoes, but this close enough for the starch trade off. I will take Outback Steakhouse garlic mashed potatoes anyday, but they certainly don't have the same nutritional value! Nutrition score: 8/10
The key to this recipe is extra lean ground beef. You can add a lot of saturated fat just by buying the lean version. Why switch out potatoes? Potatoes are high on the glycemic index, which affects our blood sugar quickly and then makes us feel hungry sooner: http://lowcarbdiets.about.com/od/questionsandanswers/a/potatoglycemic.htm
1 apple 1/2 can of pumpkin 1 1/2 cups whole wheat flour 1/4 cup packed brown sugar 1/2 tsp baking powder 1/2 tsp baking soda 1 tsp cinnamon 1 tsp ground ginger 1 tsp nutmeg 1 tsp lemon juice 1 tsp vanilla extract chocolate chips (optional)
Core the apple and dump it along with the pumpkin, vanilla, and lemon juice into the Vitamix. Select Variable 1 and increase speed to 8. Blend for 20 seconds, pushing down ingredients with the tamper until the mixture is one color. Next, add the remaining ingredients and select Variable 4. Stir the with the tamper until fully mixed. Bake at 400 degrees for 20 minutes.
Taste score: 9/10
Likes: Finally a whole wheat, low fat muffin recipethat doesn't taste like baby food! This recipe wasn't just good- these muffins were delicious. My apartment smelled like pumpkin pie all afternoon. I ate one the moment they came out of the oven and a day later warmed up in the microwave and I had to restrain myself from polishing off the whole batch!
Dislikes: I sprinkled the muffins with chocolate chips, which burned in the oven. Next time I'll mix them in the batter.
I feel like this one should be prefaced with the fact that many health conscious people preach the "good news" about green smoothies. To me, throwing in vegetables ruins a perfectly good smoothie, but I wanted to see for myself. For someone who hates veggies, this is a good way to sneak some in my diet. So when I didn't have time to make lunch one day and needed something quick and filling to hold me over, I gave it a try- my first green smoothie!
1/2 cup frozen broccoli
1/2 cup frozen strawberries 1 cup orange juice 3 ice cubes
Dump the ingredients in the Vitamix. Select Variable 1 and increase speed to 7. Blend for 20 seconds, pushing down ingredients with the tamper. Then blend on High for 10 seconds.
Taste score: 5/10
Likes: I think the 2:1 fruit to broccoli ratio is just right. This tasted like a regular strawberry-orange smoothie, without the pulp or seeds. I will definitely sneak some veggies in my fruit smoothies again, just maybe not this one.
Dislikes: If I said I couldn't taste the broccoli I would be lying. But it's not so bitter when blended with the sweetness of the fruit, and tasted more like a hint of green instead of a mouthful. Next time I'll add different types of fruit so it settles better in my stomach.
Nutrition score: 7/10 I used fresh squeezed orange juice (not from concentrate) but it contains a lot of sugar. Apart from that, I also used frozen broccoli which doesn't have as much nutritional value as fresh veggies. But broccoli is anti-carcinogenic and can prevent all sorts of cancers.
For the bread:
2 cups wheat flour
1 tsp salt
2 tsp baking powder
1/4 cup vegetable oil
2/3 cup water
For the filling:
1 drizzle of olive oil
2 handfulls of baby spinach
2 cloves minced garlic
2 tsp garlic powder
1/3 cup shredded cheese
Place all filling ingredients in a pan on medium heat. Leave for 5-10 minutes until leaves look wilty or soggy (I never claimed to be a professional chef!) While it's cooking, add all bread ingredients to the Vitamix. Select Variable 1 and increase speed to 5. Blend for 10 seconds. Roll the dough on a nonstick cookie sheet into a rectangle about 1/4 inch thick. Sprinkle cheese evenly on the dough and then spread the spinach mixture. Roll the dough into a cylinder and bake for 20 minutes.
Taste score: 6/10
Likes: I am a spinach hater. It is green, bitter, and boring. But when you saute it with garlic to mask the bitterness, you forget it's a leafy green vegetable. I was nervous about this dough because it's yeast-free, but it turned out perfect for this recipe. The outside is golden brown and the inside is fluffy. I love garlic bread, but it's usually made with white bread and slathered in butter. This is a healthy alternative that tastes even better!
Dislikes: It needs to be consumed with a glass of water. And I think I could get away with adding more spinach to take full advantage of the fact that it is going into my mouth without a gag reflex.
Nutritional score: 7/10
Spinach is a magic food that contains folate, Vitamin K, Vitamin C, and beta carotene. It strengthens bones, lowers blood pressure, and even helps to keep your mind sharp. This recipe gets a 7, because the cheese and vegetable oil add a little more fat.
Scrub the sweet potato and pop it in the microwave for 5 minutes on high.
While it's microwaving, prepare the other ingredients: rinse and cut the apple in half, pop out the seeds, and remove the stems. Cut the sweet potato in cubes, and throw in apple, bouillon, peas, and carrots with the water.
Start on Variable 1 and increase speed up to High. Let the machine run for about 4 minutes or until steam comes out of the vented lid. Sprinkle with brown sugar. Makes 3 cups.
Taste score: 8/10
Likes: With a little brown sugar, this soup tasted like Thanksgiving! The soup definitely tasted like sweet potatoes, and the only other flavor I could identify was the apple. I hate the bitterness of green veggies, but I popped in some frozen peas and couldn't taste them. That's the beauty of vitamix!
Dislikes: The soup was perfectly smooth, but I had to keep reminding myself that I wasn't eating baby food.
Nutritional score: 9/10
Sweet potatoes are a superfood! They have 4 grams of fiber, lots of Vitamin A and beta carotene. Omitting the brown sugar would have bumped this up to a 10, but the natural sweetness wasn't quite enough for me.
