Recipe courtesy of Susan M. Kleiner,PhD, RD, FACN, CNS, FISSN, author of POWER EATING
24 g Isolated Whey Protein
1 cup frozen unsweetened strawberries
1 medium banana
1 cup nonfat vanilla soy milk fortified with calcium, vitamins A and D
1 cup orange juice fortified with calcium and vitamin C
Blend for 60 seconds until smooth.
One serving contains:
| NUTRIENTS | FOOD GROUP SERVINGS |
| 436 Calories | 4 fruit servings |
| 86 grams carbohydrates | |
| 27 grams protein | 1 nonfat milk serving |
| 0 grams fat | 3 very lean protein serving |
| 8 grams dietary fiber | 3 tsp added sugar |
Autumn Turkey Meal
Recipe courtesy of Dr.John Beradi PhD and Dr John K. Williams PhD
1 lb lean ground turkey
2 medium apples, chopped and seeded
1 package (12 oz) frozen butternut squash
2 cups sliced mushrooms (about 8 medium)
1/2 cup (8 tbsp) whole plain yogurt
1 inch cube fresh ginger root, chopped
3 cloves garlic
1 chicken bouillon cube, dissolved in 1 cup warm water
1 pinch saffron
Salt, to taste
Brown the turkey, garlic and ginger in a nonstick skillet coated with cooking spray over medium high heat, until turkey is browned (about 5 minutes). Add the apples, squash and mushrooms, and continue stirring for 5 minutes, or until vegetables start to soften. Add the cup of chicken broth, bring to a boil, and then add the yogurt one tablespoon at a time while stirring continuously. Add the saffron sparingly, and stir the mixture until the saffron imparts a yellow color, and the sauce is thick and creamy. Makes 2 servings.
One serving contains:
| NUTRIENTS |
| 605 k/cal |
| 58 g Protein |
| 54 g Carbohydrates |
| 7 g Fibre |
| 0 g Sugar |
| 19 g Total Fat |
| 5.8g Saturated Fats |
| 6.7 g Monounsaturated Fats |
| 4.2 g Polyunsaturated Fats |
| 0.3 g Omega-3 |
| 3.6 g Omega-6 |
