Popeye Smoothie

Prep time: 5 mins | Cook time: none | Serves: 1
Calories: 195 | Fat: 0.5g | Protein: 24g | Carbs: 26g | Fiber: 3g

YOU WILL NEED:
1/2 cup frozen peach slices
1/2 cup frozen pineapple
chunks
1 (7-ounce) container fat-free
plain Greek yogurt
(may use regular yogurt)
1 cup fresh spinach leaves
1 cup diet sweetened iced tea
(diet green tea beverages
are the best!)

1. Place all ingredients into a blender.

2. Pulse a few times to roughly chop
the frozen fruit before blending until
drink is entirely smooth, about 1 minute.
Serve immediately.

Spinach is loaded with vitamins, minerals,
and antioxidants, which truly makes this
smoothie a knockout. When you combine
the spinach with the peaches and pineapple,
this recipe gives you 3 of your 5-9
recommended fruit and vegetable servings
for the day.

“Although this smoothie’s color can easily give away the fact that it is
loaded with a boost of healthy spinach leaves, I promise you that the frozen
peaches and pineapples that are blended in as well make this a delicious
treat that truly tastes nothing like it looks.”

Pumpkin Black Bean Soup

“Pumpkin and black beans may not seem like the perfect match, but this
soup will definitely prove otherwise. Savor it on a winter’s coldest days.”

Prep time: 15 mins | Cook time: 30 mins | Serves: 8
Calories: 235 | Fat: 4.5g | Protein: 10g | Carbs: 42g | Fiber: 10.5g

YOU WILL NEED:
2 tablespoons olive oil
1 yellow onion, diced
3/4 cup diced celery
3/4 cup diced carrots
3 cloves garlic, minced
1 cup red wine
3 (15-ounce) cans black beans,
drained and rinsed
1 (15-ounce) can pumpkin
1 (15-ounce) can diced
tomatoes
4 cups low-sodium
vegetable broth
1 tablespoon ground cumin
1 tablespoon hot sauce

Directions
1. Heat olive oil in a large pot over
medium-high heat.

2. Add onion, celery, and carrots to the
hot pan and sauté until vegetables have
softened. Add garlic and sauté 1 additional
minute.

3. Pour red wine over vegetables in
the pot and let simmer until the wine has
reduced by about half.

4. Add all remaining ingredients and
bring up to a boil. Reduce heat to low
and let simmer 25 minutes.

5. Season with salt and pepper to taste
and serve hot. For a smoother consistency;
puree the finished soup using a
hand-held blender or cool slightly before
transferring to a regular blender in small
batches. Return to the heat and bring
back up to a simmer before serving.

Pumpkin is extremely high in antioxidants
and beta-carotene., which can help
regenerate cells in the body. This effect
makes it a great “age reversing” food. It’s
smooth and thick consistency is a great
way to naturally thicken dishes like this
soup.

Blueberry and Zucchini Bars

BLUEBERRY AND ZUCCHINI BARS
Prep time: 25 mins | Cook time: 40 mins | Serves: 24
Calories: 145 | Fat: 1g | Protein: 3g | Carbs: 32.5g | Fiber: 2g

YOU WILL NEED:
Nonstick cooking spray
1 large egg white
1 cup apple sauce
1 tablespoon vanilla extract
2 cups sugar
2 cups all-purpose flour
1 cup whole wheat flour
1 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon baking soda
1 tablespoon ground cinnamon
2 cups grated zucchini
1 pint blueberries

Directions:
1. Preheat oven to 350 degrees F. Spray
two 9x9 inch baking dishes with nonstick
cooking spray. You may also use silicone,
muffin, brownie, bar, or mini loaf pans.

2. In a large mixing bowl, whisk together
egg white, apple sauce, vanilla extract,
and sugar.

3. In a separate mixing bowl, combine
flour, wheat flour, salt, baking powder,
baking soda, and cinnamon.

4. Add dry ingredients to the wet
ingredients, stirring just until all is combined
and a batter is formed.

5. Gently fold zucchini and blueberries
into the batter and then divide equally
between the two greased baking dishes.

6. Bake 35-40 minutes, until a toothpick
inserted into the center of the bars
comes out clean. Let cool 15 minutes before
cutting each dish into 12 bars. Serve
warm or at room temperature.


Zucchini is a great source of folate, potassium,
and vitamin A. At only about 25
calories each and the ability to quickly
absorb flavors, zucchini make wonderful
“fillers” to help you bulk up any dish with
very little caloric or flavor impact.


Chris Freytag 10lb Xtreme Eating Guide