foxfieldco
05-07-2004, 09:40 PM
Weight Watchers eTools article of the week: The Benefits of No-Meat Meals
Marvelous Meatless Meals
Protein is an important part of a healthy diet — it's a nutrient
that
your body needs, and Weight Watchers recommends that you include one
to two servings per day.
That recommendation does not mean that meat needs to be included in
every meal, though. In fact, since there are plenty of non-meat ways
to include protein in your meal plans, meat doesn't need to be a part
of your menus at all.
Eat Meatless?
Of course, meat isn't something that you have to exclude from your
diet — as long as you track their POINTS® values, you can
choose any
foods you want. But you've probably heard your Leader or other
Meetings Members mention that, for both vegetarians and meat eaters,
choosing non-meat sources of protein can help cut down on fat and
calories while still helping you meet your body's nutrient needs.
Eggs, dry beans, dairy products and nuts are all excellent sources of
protein. And especially when you use lower-fat versions, such as egg
substitutes and reduced-fat cheeses, their POINTS values are often
lower than those of common meat portions.
Also, because of products new to the market or more widely available,
it's now possible to take almost any recipe — from spaghetti and
meatballs to barbecue — and make it meatless. All of the
following
are rich in protein:
Tofu, a soybean curd available in many textures.
Tempeh, a fermented soybean cake with a nutty flavor.
Seitan, which has a firm and chewy texture, much like Portobello
mushrooms. Seitan is great in stews and casseroles.
Quinoa, a round, sand-colored grain with a mild taste and light
texture.
The lower POINTS values of non-meat sources of protein will mean more
room in your plan for other foods you enjoy. And as long as you bulk
up your meatless meals with things like extra fruits, vegetables and
whole grains, you'll never have to worry about not feeling full.
~~~
Tips for Vegetarian Eating
Let's face it: Most restaurant menus were created for a meat-eater's
world. But just because carnivores abound doesn't mean vegetarians
can't eat well, too — even at a steakhouse. Heed our hints on how
to
eat vegetarian-style at home and on the go, all while keeping your
calories under control. Both your health and your waistline will
thank you.
Watch out for high-calorie toppings. Avocado, nuts and seeds receive
a heart-healthy seal of approval because of the "good" fats they
contain. But in excess, those good fats can turn ugly as they tend to
be high in calories per portion. To better keep your portion sizes in
control, think of these foods as garnishes. Also, chop avocados and
nuts up to make a little bit go a long way.
Don't assume a food is healthy just because it's from a plant. Lots
of animal foods have a bad reputation, but that doesn't mean you can
assume all plant foods are good for you — even they can be loaded
with heart-clogging saturated fat. So opt for olive and canola oils
instead of palm oil, think peanut and almond instead of macadamia,
and go light on the coconut.
Venture into foreign territory. Don't skip over a food item because
it sounds too exotic. Spend time in a health food store or natural
supermarket exploring unfamiliar vegetarian food options. For
Japanese flair try adzuki beans, for a Chinese taste adventure buy a
kumquat, or for a hint of Mexico opt for jicama.
Every bite counts. Even healthy plant-based foods can contribute to
weight gain. Yes, overindulging on grapes is healthier than eating
too many chips, but too much of any food — even carrots — can
pad
your waistline. Keep your fruit and veggie consumption in check by
knowing your portion sizes (see "Next Steps" below).
Ensure your zinc, vitamin B12 and iron stores. While vegetarian
eating can be super-healthy, a meat-free diet does have a few
nutrient limitations. Meet your vitamin and mineral needs by choosing
lots of beans and leafy greens, varying your food choices from each
food category and opting for fortified cereals, soy products and
other foods, when possible. Also, check with your physician about
taking a multivitamin and mineral supplement.
Say moo — veggie style. If you're avoiding dairy, make sure
you "feed" your bones enough calcium by opting for calcium-fortified
tofu and soy milk (soy is not naturally high in calcium on its own).
Also, select calcium-rich plant foods like turnip greens, kale and
bok choy. Be warned, however, that you have to really load up on
these vegetables to get the same calcium benefit as from a cup of
milk.
Create your own meals at restaurants. Don't be limited to the one
vegetarian plate on a menu. Instead, create your own meal from the
vegetable and grain-based side dishes and appetizers offered. Even
salads, baked potatoes, rice and sautéed spinach grace most
steakhouse menus.
~~~
The Soy Story
You've probably been hearing a lot about soy. Many researchers,
such
as Stephen Holt, MD, author of The Soy Revolution: The Food of the
Next Millennium, tout its benefits; Holt even says, "Soy is a
treasure chest of health-giving nutrients with potential medicinal
properties."
There's still a little research to be done. But there are a lot
of
reasons why it may be time to say yes to soy. Read on …
Beat heart disease. Among its health properties, a diet rich in soy
foods may reduce your risk of heart disease by lowering total blood
cholesterol and LDL, the "bad" cholesterol. In fact, the Food
and
Drug Administration now allows food manufacturers to label products
high in soy protein with the label claim, "Diets low in saturated
fat
and cholesterol that include 25 grams of soy protein a day may reduce
the risk of heart disease." (This is roughly the amount of soy
protein in four three-ounce slices of tofu.)
Build better bones. In addition to soy protein, many soy foods, such
as roasted soy beans, tofu (bean curd) and tempeh (fermented bean
curd) also contain isoflavones, antioxidant compounds that may help
prevent osteoporosis, Holt says.
Combat colon cancer. Preliminary studies suggest that consuming soy
may help reduce your risk of colon cancer; among women in the US,
colon cancer is one of the three most common cancers. A recent study
shows that those who eat at least one serving of tofu or soy beans a
week have half the colorectal polyps (precursors to cancer) than
those who don't.
Lighten up your diet. Besides these potential health benefits, soy is
also a great way to beef up your diet without eating meat — and
the
calorie-dense saturated fat that often goes along with it.
Soy Foods 101
So you want to try soy? Good for you! Soy foods, such as tofu, tend
to have little flavor of their own, but they easily absorb the
flavors of marinades and seasonings.
"This makes it perfect for a variety of dishes," says Ann
Patterson,
RD, a consultant to the soy foods industry in Farmington, IL. The
basic types of tofu, including soft (or silken), firm and extra firm,
are available in the produce aisle of most supermarkets. Here are
some easy ways Patterson suggests to add tofu and other soy foods to
your diet:
Substitute soft tofu for cream cheese in recipes.
Use firm tofu in place of eggs in egg salad.
Add firm tofu cubes to a vegetable stir-fry.
Order tofu the next time you're dining Chinese.
Consider soy milk; if you're lactose intolerant, good news:
It's
lactose free. For best protection against osteoporosis, seek brands
that have been fortified with calcium (check the label).
Try low-fat soy burgers and soy hot dogs (available in the natural
foods section of your supermarket and in health food stores). You
won't miss the meat!
The next time you're in Starbuck's, try the soy latte.
~~~
Tofu for Dummies
Some people say that tofu is tasteless; others admit that they're
turned off by its spongelike look and texture. But this vegetarian
food is so versatile, and can be so well flavored when properly
prepared, that even the most steadfast meat lovers will enjoy its
taste. Plus, they'll reap the heart-healthy benefits of soy's
antioxidants and get a protein source that provides a small dose of
good-for-you fats.
Firm, Silken or Soft?
When Daniel Soloway, roundsman (line cook) at Heartbeat restaurant in
New York City, talks about tofu, he makes it sound like a wonder
food. After all, it seems to possess the magical ability to take on
virtually any flavor or texture. Cases in point: Soloway uses tofu to
add creaminess to wasabi-mustard dressing; he also uses it to add
volume to scrambled eggs.
Before you cook with tofu, though, know that not all those blocks of
soybean curd are alike:
Soft tofu works well in egg dishes, smoothies and as a cheese
substitute — for example, in Italian cooking and desserts like
cheesecake.
Silken tofu, a flanlike variation of soft tofu, can be used as a
mayonnaise alternative in salad dressings or as a cream substitute in
soups and pasta dishes.
Extra firm and firm tofu are best used for grilling, sautéing,
stir-
frying and pan-frying. (Make firm tofu easier to handle by
compressing it between two plates for 30 minutes — weighted down
with
a heavy pot — to squeeze out some excess water. Or freeze it to
yield
a "meatier" taste.)
Purchase and Storage
Although tofu is sometimes sold fresh in bins of water, we recommend
that you buy the packaged kind to reduce your risk of consuming
harmful bacteria. Consider buying brands that are nutrient-fortified
for a calcium boost. Once the package is opened, store any unused
tofu in the refrigerator in a glass or plastic container, submerge it
in a few inches of water, and change the water daily. The tofu should
keep fresh for 5 to 7 days, but Soloway warns that tofu should be
thought of like any vegetable: Would you keep half a tomato in the
fridge for a week and still expect a really fresh taste?
Preparation Ideas
Soloway enjoys eating sliced, firm tofu sprinkled with cinnamon-sugar
for breakfast. He also highly recommends flavoring it with Tabasco
sauce. Some of his other ideas include the following:
Make a pasta sauce by processing asparagus and silken tofu in a
juicer, then mixing it with fresh mushrooms.
Add crumbled soft tofu to scrambled eggs to increase their volume
without affecting their flavor (start scrambling the eggs, add the
tofu and cook through).
Combine silken tofu with wasabi mustard, then season it to taste for
a creamy dressing.
Dredge strips of firm tofu in seasoned cornstarch and pan-fry it so
it becomes crisp. For a sweet treat, sprinkle with cinnamon sugar. Or
for something savory, dip the strips in marinara sauce to make "mock"
mozzarella sticks.
In the Kitchen
Try your hand at three of our delicious tofu-containing recipes:
Mama Mia Vegetable Pie
POINTS® value | 3
Servings | 6
Preparation Time | 15 min
Cooking Time | 35 min
Level of Difficulty | Easy
main meals | Have some leftover spaghetti? Then give our savory pasta
pie a try.
Ingredients
1 tsp olive oil
1 medium bell pepper(s), chopped
1 small onion(s), chopped
1/2 cup portobello mushroom(s), chopped
12 oz canned tomato sauce
6 oz firm tofu, drained and crumbled
1 serving cooking spray (5 one-second sprays per serving)
2 cup cooked spaghetti
3/4 cup part-skim mozzarella cheese, shredded
Instructions
Preheat oven to 375ºF.
Heat oil in nonstick skillet over medium-high heat. Add pepper, onion
and mushroom; sauté until vegetables are tender, about 5 minutes.
Stir in tomato sauce and tofu (be sure to thoroughly drain the tofu
before crumbling it up and adding it to the sauce). Bring to a boil.
Reduce heat and simmer mixture, uncovered, for 10 minutes.
Meanwhile, coat a 9-inch-deep pie plate with cooking spray. Arrange
spaghetti in bottom and up sides of pie plate. Pour tofu mixture over
spaghetti; sprinkle with cheese.
Bake for 20 minutes. Let stand 5 minutes before slicing into 6 pieces.
Seared Tofu With Garlic, Swiss Chard and Pine Nuts
POINTS® value | 2
Servings | 4
Preparation Time | 15 min
Cooking Time | 11 min
Level of Difficulty | Moderate
main meals | Vegetarian cuisine never tasted so good! Toasted pine
nuts and seared tofu combined with the rich flavor of Swiss chard
will excite your taste buds.
Ingredients
4 tsp pine nuts
1 Tbsp low-sodium soy sauce
1/2 tsp black pepper
8 oz firm tofu, drained and sliced crosswise into 1/2-inch-thick
slices
2 tsp olive oil
2 medium garlic clove(s), minced
6 cup Swiss chard, fresh, rinsed well and chopped
Instructions
Set a large nonstick skillet over medium-high heat. When pan is hot,
add pine nuts and sauté until golden brown, shaking the pan often
to
prevent burning, about 3 minutes; remove pine nuts from pan and set
aside.
Combine soy sauce and pepper in a shallow dish. Add tofu; turn to
coat.
Heat oil in the same pan over medium-high heat. Add tofu and sear
until golden brown, about 2 minutes per side. Remove tofu from pan
using a spatula and cover with foil to keep warm; set aside.
Add garlic to the same pan and sauté until just golden, about 2
minutes; add Swiss chard and cook until wilted, about 30 seconds.
Transfer Swiss chard to individual plates and top with seared tofu
and pine nuts. Yields about 2 slices of tofu, 3/4 cup of Swiss chard
and 1 teaspoon of pine nuts per serving.
Summer Berry Smoothie
POINTS® value | 4
Servings | 1
Preparation Time | 7 min
Cooking Time | min
Level of Difficulty | Easy
beverages | To get a jump start on busy mornings, refrigerate these
smoothie ingredients in a blender pitcher the night before. All you
have to do in the morning is blend them!
Ingredients
4 oz soft tofu, or silken tofu
1/2 cup fat-free skim milk
1 cups strawberries, hulled
1/2 cup blueberries
Instructions
Combine all ingredients in a blender; blend until smooth.
Marvelous Meatless Meals
Protein is an important part of a healthy diet — it's a nutrient
that
your body needs, and Weight Watchers recommends that you include one
to two servings per day.
That recommendation does not mean that meat needs to be included in
every meal, though. In fact, since there are plenty of non-meat ways
to include protein in your meal plans, meat doesn't need to be a part
of your menus at all.
Eat Meatless?
Of course, meat isn't something that you have to exclude from your
diet — as long as you track their POINTS® values, you can
choose any
foods you want. But you've probably heard your Leader or other
Meetings Members mention that, for both vegetarians and meat eaters,
choosing non-meat sources of protein can help cut down on fat and
calories while still helping you meet your body's nutrient needs.
Eggs, dry beans, dairy products and nuts are all excellent sources of
protein. And especially when you use lower-fat versions, such as egg
substitutes and reduced-fat cheeses, their POINTS values are often
lower than those of common meat portions.
Also, because of products new to the market or more widely available,
it's now possible to take almost any recipe — from spaghetti and
meatballs to barbecue — and make it meatless. All of the
following
are rich in protein:
Tofu, a soybean curd available in many textures.
Tempeh, a fermented soybean cake with a nutty flavor.
Seitan, which has a firm and chewy texture, much like Portobello
mushrooms. Seitan is great in stews and casseroles.
Quinoa, a round, sand-colored grain with a mild taste and light
texture.
The lower POINTS values of non-meat sources of protein will mean more
room in your plan for other foods you enjoy. And as long as you bulk
up your meatless meals with things like extra fruits, vegetables and
whole grains, you'll never have to worry about not feeling full.
~~~
Tips for Vegetarian Eating
Let's face it: Most restaurant menus were created for a meat-eater's
world. But just because carnivores abound doesn't mean vegetarians
can't eat well, too — even at a steakhouse. Heed our hints on how
to
eat vegetarian-style at home and on the go, all while keeping your
calories under control. Both your health and your waistline will
thank you.
Watch out for high-calorie toppings. Avocado, nuts and seeds receive
a heart-healthy seal of approval because of the "good" fats they
contain. But in excess, those good fats can turn ugly as they tend to
be high in calories per portion. To better keep your portion sizes in
control, think of these foods as garnishes. Also, chop avocados and
nuts up to make a little bit go a long way.
Don't assume a food is healthy just because it's from a plant. Lots
of animal foods have a bad reputation, but that doesn't mean you can
assume all plant foods are good for you — even they can be loaded
with heart-clogging saturated fat. So opt for olive and canola oils
instead of palm oil, think peanut and almond instead of macadamia,
and go light on the coconut.
Venture into foreign territory. Don't skip over a food item because
it sounds too exotic. Spend time in a health food store or natural
supermarket exploring unfamiliar vegetarian food options. For
Japanese flair try adzuki beans, for a Chinese taste adventure buy a
kumquat, or for a hint of Mexico opt for jicama.
Every bite counts. Even healthy plant-based foods can contribute to
weight gain. Yes, overindulging on grapes is healthier than eating
too many chips, but too much of any food — even carrots — can
pad
your waistline. Keep your fruit and veggie consumption in check by
knowing your portion sizes (see "Next Steps" below).
Ensure your zinc, vitamin B12 and iron stores. While vegetarian
eating can be super-healthy, a meat-free diet does have a few
nutrient limitations. Meet your vitamin and mineral needs by choosing
lots of beans and leafy greens, varying your food choices from each
food category and opting for fortified cereals, soy products and
other foods, when possible. Also, check with your physician about
taking a multivitamin and mineral supplement.
Say moo — veggie style. If you're avoiding dairy, make sure
you "feed" your bones enough calcium by opting for calcium-fortified
tofu and soy milk (soy is not naturally high in calcium on its own).
Also, select calcium-rich plant foods like turnip greens, kale and
bok choy. Be warned, however, that you have to really load up on
these vegetables to get the same calcium benefit as from a cup of
milk.
Create your own meals at restaurants. Don't be limited to the one
vegetarian plate on a menu. Instead, create your own meal from the
vegetable and grain-based side dishes and appetizers offered. Even
salads, baked potatoes, rice and sautéed spinach grace most
steakhouse menus.
~~~
The Soy Story
You've probably been hearing a lot about soy. Many researchers,
such
as Stephen Holt, MD, author of The Soy Revolution: The Food of the
Next Millennium, tout its benefits; Holt even says, "Soy is a
treasure chest of health-giving nutrients with potential medicinal
properties."
There's still a little research to be done. But there are a lot
of
reasons why it may be time to say yes to soy. Read on …
Beat heart disease. Among its health properties, a diet rich in soy
foods may reduce your risk of heart disease by lowering total blood
cholesterol and LDL, the "bad" cholesterol. In fact, the Food
and
Drug Administration now allows food manufacturers to label products
high in soy protein with the label claim, "Diets low in saturated
fat
and cholesterol that include 25 grams of soy protein a day may reduce
the risk of heart disease." (This is roughly the amount of soy
protein in four three-ounce slices of tofu.)
Build better bones. In addition to soy protein, many soy foods, such
as roasted soy beans, tofu (bean curd) and tempeh (fermented bean
curd) also contain isoflavones, antioxidant compounds that may help
prevent osteoporosis, Holt says.
Combat colon cancer. Preliminary studies suggest that consuming soy
may help reduce your risk of colon cancer; among women in the US,
colon cancer is one of the three most common cancers. A recent study
shows that those who eat at least one serving of tofu or soy beans a
week have half the colorectal polyps (precursors to cancer) than
those who don't.
Lighten up your diet. Besides these potential health benefits, soy is
also a great way to beef up your diet without eating meat — and
the
calorie-dense saturated fat that often goes along with it.
Soy Foods 101
So you want to try soy? Good for you! Soy foods, such as tofu, tend
to have little flavor of their own, but they easily absorb the
flavors of marinades and seasonings.
"This makes it perfect for a variety of dishes," says Ann
Patterson,
RD, a consultant to the soy foods industry in Farmington, IL. The
basic types of tofu, including soft (or silken), firm and extra firm,
are available in the produce aisle of most supermarkets. Here are
some easy ways Patterson suggests to add tofu and other soy foods to
your diet:
Substitute soft tofu for cream cheese in recipes.
Use firm tofu in place of eggs in egg salad.
Add firm tofu cubes to a vegetable stir-fry.
Order tofu the next time you're dining Chinese.
Consider soy milk; if you're lactose intolerant, good news:
It's
lactose free. For best protection against osteoporosis, seek brands
that have been fortified with calcium (check the label).
Try low-fat soy burgers and soy hot dogs (available in the natural
foods section of your supermarket and in health food stores). You
won't miss the meat!
The next time you're in Starbuck's, try the soy latte.
~~~
Tofu for Dummies
Some people say that tofu is tasteless; others admit that they're
turned off by its spongelike look and texture. But this vegetarian
food is so versatile, and can be so well flavored when properly
prepared, that even the most steadfast meat lovers will enjoy its
taste. Plus, they'll reap the heart-healthy benefits of soy's
antioxidants and get a protein source that provides a small dose of
good-for-you fats.
Firm, Silken or Soft?
When Daniel Soloway, roundsman (line cook) at Heartbeat restaurant in
New York City, talks about tofu, he makes it sound like a wonder
food. After all, it seems to possess the magical ability to take on
virtually any flavor or texture. Cases in point: Soloway uses tofu to
add creaminess to wasabi-mustard dressing; he also uses it to add
volume to scrambled eggs.
Before you cook with tofu, though, know that not all those blocks of
soybean curd are alike:
Soft tofu works well in egg dishes, smoothies and as a cheese
substitute — for example, in Italian cooking and desserts like
cheesecake.
Silken tofu, a flanlike variation of soft tofu, can be used as a
mayonnaise alternative in salad dressings or as a cream substitute in
soups and pasta dishes.
Extra firm and firm tofu are best used for grilling, sautéing,
stir-
frying and pan-frying. (Make firm tofu easier to handle by
compressing it between two plates for 30 minutes — weighted down
with
a heavy pot — to squeeze out some excess water. Or freeze it to
yield
a "meatier" taste.)
Purchase and Storage
Although tofu is sometimes sold fresh in bins of water, we recommend
that you buy the packaged kind to reduce your risk of consuming
harmful bacteria. Consider buying brands that are nutrient-fortified
for a calcium boost. Once the package is opened, store any unused
tofu in the refrigerator in a glass or plastic container, submerge it
in a few inches of water, and change the water daily. The tofu should
keep fresh for 5 to 7 days, but Soloway warns that tofu should be
thought of like any vegetable: Would you keep half a tomato in the
fridge for a week and still expect a really fresh taste?
Preparation Ideas
Soloway enjoys eating sliced, firm tofu sprinkled with cinnamon-sugar
for breakfast. He also highly recommends flavoring it with Tabasco
sauce. Some of his other ideas include the following:
Make a pasta sauce by processing asparagus and silken tofu in a
juicer, then mixing it with fresh mushrooms.
Add crumbled soft tofu to scrambled eggs to increase their volume
without affecting their flavor (start scrambling the eggs, add the
tofu and cook through).
Combine silken tofu with wasabi mustard, then season it to taste for
a creamy dressing.
Dredge strips of firm tofu in seasoned cornstarch and pan-fry it so
it becomes crisp. For a sweet treat, sprinkle with cinnamon sugar. Or
for something savory, dip the strips in marinara sauce to make "mock"
mozzarella sticks.
In the Kitchen
Try your hand at three of our delicious tofu-containing recipes:
Mama Mia Vegetable Pie
POINTS® value | 3
Servings | 6
Preparation Time | 15 min
Cooking Time | 35 min
Level of Difficulty | Easy
main meals | Have some leftover spaghetti? Then give our savory pasta
pie a try.
Ingredients
1 tsp olive oil
1 medium bell pepper(s), chopped
1 small onion(s), chopped
1/2 cup portobello mushroom(s), chopped
12 oz canned tomato sauce
6 oz firm tofu, drained and crumbled
1 serving cooking spray (5 one-second sprays per serving)
2 cup cooked spaghetti
3/4 cup part-skim mozzarella cheese, shredded
Instructions
Preheat oven to 375ºF.
Heat oil in nonstick skillet over medium-high heat. Add pepper, onion
and mushroom; sauté until vegetables are tender, about 5 minutes.
Stir in tomato sauce and tofu (be sure to thoroughly drain the tofu
before crumbling it up and adding it to the sauce). Bring to a boil.
Reduce heat and simmer mixture, uncovered, for 10 minutes.
Meanwhile, coat a 9-inch-deep pie plate with cooking spray. Arrange
spaghetti in bottom and up sides of pie plate. Pour tofu mixture over
spaghetti; sprinkle with cheese.
Bake for 20 minutes. Let stand 5 minutes before slicing into 6 pieces.
Seared Tofu With Garlic, Swiss Chard and Pine Nuts
POINTS® value | 2
Servings | 4
Preparation Time | 15 min
Cooking Time | 11 min
Level of Difficulty | Moderate
main meals | Vegetarian cuisine never tasted so good! Toasted pine
nuts and seared tofu combined with the rich flavor of Swiss chard
will excite your taste buds.
Ingredients
4 tsp pine nuts
1 Tbsp low-sodium soy sauce
1/2 tsp black pepper
8 oz firm tofu, drained and sliced crosswise into 1/2-inch-thick
slices
2 tsp olive oil
2 medium garlic clove(s), minced
6 cup Swiss chard, fresh, rinsed well and chopped
Instructions
Set a large nonstick skillet over medium-high heat. When pan is hot,
add pine nuts and sauté until golden brown, shaking the pan often
to
prevent burning, about 3 minutes; remove pine nuts from pan and set
aside.
Combine soy sauce and pepper in a shallow dish. Add tofu; turn to
coat.
Heat oil in the same pan over medium-high heat. Add tofu and sear
until golden brown, about 2 minutes per side. Remove tofu from pan
using a spatula and cover with foil to keep warm; set aside.
Add garlic to the same pan and sauté until just golden, about 2
minutes; add Swiss chard and cook until wilted, about 30 seconds.
Transfer Swiss chard to individual plates and top with seared tofu
and pine nuts. Yields about 2 slices of tofu, 3/4 cup of Swiss chard
and 1 teaspoon of pine nuts per serving.
Summer Berry Smoothie
POINTS® value | 4
Servings | 1
Preparation Time | 7 min
Cooking Time | min
Level of Difficulty | Easy
beverages | To get a jump start on busy mornings, refrigerate these
smoothie ingredients in a blender pitcher the night before. All you
have to do in the morning is blend them!
Ingredients
4 oz soft tofu, or silken tofu
1/2 cup fat-free skim milk
1 cups strawberries, hulled
1/2 cup blueberries
Instructions
Combine all ingredients in a blender; blend until smooth.