Myriam Ramos, Senior Radiology Clerk, has tried many of the recipes of the week using fruits and vegetables from our farmers' market. She also shared her new secret for getting her 12-year old son to eat at least something for breakfast. She makes a smoothie for him each morning using fruits from the market and other ingredients. Smoothies can make a great breakfast for a busy family. They are easy to make with whatever is in season, can serve a number of kids (and adults) easily, are portable and can serve as a good source of protein, calcium, vitamins and fiber. You always hear about calcium, protein and vitamins. So let's talk fiber.
It is very difficult for the average person to get the recommended 20 to 25 gm of fiber per day. Eggs, bacon, and white bread toast — about 0.8 gm of fiber. One whole cup of cornflakes — 0.5 gm of fiber. Macaroni and cheese for lunch — 0.8 gm of fiber. Insoluble fiber is good for your intestines and soluble fiber is good for your cholesterol. In addition to whole grains, broccoli, carrots, peas, beans and lentils, a morning smoothie can go a long way to help you reach the daily dose of fiber. Listed below are the variety of ingredients I use regularly, blended for breakfast. The relative proportions of each ingredient can be tailored to meet your specific nutritional needs.
- 1/2 cup high fiber cereal (Read the labels. Some provide up to 14 gm of fiber in a 1/2 cup)
- 1 banana
- 4 frozen strawberries (or a combination of bananas, peaches, blueberries, strawberries, raspberries, and melons, etc. (Freezing some when you bring them home from the market makes the smoothies more like a milk shake.)
- One scoop of protein powder
- One cup skim milk
Blend it. This is an excellent low-fat breakfast with potential for an individualized level of carbohydrates.
On your way to 10,000 steps per day, you can count each minute of washing windows over the Labor Day weekend as the equivalent of 75 steps. Pedometers are available in the pharmacy and the health education library.
Nutrition Information (per serving)