Mocha Smoothie

Mocha Smoothie
Prep: 10 minutes
Freeze: 1 hour


Ingredients
1 cup fat-free milk
1 medium banana, peeled, cut into 1/2-inch slices, and frozen
1 to 2 tablespoons sugar or honey (splenda or agave nectar)
1 tablespoon unsweetened cocoa powder
2 teaspoons instant coffee crystals (instant espresso)
1/2 teaspoon vanilla
Handful fresh organic baby spinach(optional)
1 cup small ice cubes or crushed ice

Directions
In a blender combine milk, banana, sugar, cocoa powder, coffee crystals, and vanilla. Cover and blend until smooth. Add ice cubes. Cover and blend until nearly smooth.

Makes 2 servings

Nutrition Facts -without my changes
Calories 136, Total Fat (g) 1, Saturated Fat (g) 0, Monounsaturated Fat (g) 1, Polyunsaturated Fat (g) 0, Cholesterol (mg) 2, Sodium (mg) 55, Carbohydrate (g) 28, Total Sugar (g) 20, Fiber (g) 2, Protein (g) 6, Vitamin C (DV%) 9, Calcium (DV%) 15, Iron (DV%) 7, Fruit (d.e.) 1, Milk (d.e.) .5, Other Carbohydrates (d.e.) .5, Percent Daily Values are based on a 2,000 calorie diet

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Mushroom Wheat Berry Pilaf

Source: Good Eats


Prep time: 15 minutes
Cook time: 25 minutes
Serves 6 people

Categories: sidedish

Ingredients


2 teaspoons olive oil
1 1/2 cups onion, chopped
1/2 teaspoon salt
5 cloves garlic, minced
1 tablespoon butter
1 pound mushrooms, sliced
1 tablespoon soy sauce
1/4 cup red wine
1/4 cup chicken broth
1 1/2 cups cooked wheat berries
1 1/2 cups leftover, cooked rice (I would use brown)
1/2 teaspoon fresh thyme leaves, chopped
1 teaspoon fresh rosemary leaves, chopped
1 teaspoon lemon zest, finely chopped
Pepper and additional salt

Directions


Heat olive oil in large saute pan over low heat.

Add onions and salt and sweat until soft, about 10 minutes.

Add garlic and continue cooking for 5 minutes.

Add butter to pan and melt.

Add mushrooms, and soy sauce, increase heat to medium and continue cooking for 5 to 10 minutes, until mushrooms release their liquid.

Add wine and chicken broth and simmer 5 minutes, until wine begins to evaporate.

Add wheat berries, rice, thyme, rosemary, and lemon rind to heat through.

Adjust seasoning, to taste.

No calorie count on this one

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Quinoa and Wheat Berry Pilaf

From: 1,001 Low-Fat Vegetarian Recipes
Serves: 4

1/2 cup wheat berries
1 cup vegetable stock or water
1/2 cup quinoa
3/4 cup green onions, including tops, chopped
1 medium red bell pepper, chopped
3 cloves garlic, minced
1 Tbs. olive oil
1 cup Shiitake or portobello mushrooms, chopped
1/2 cup frozen peas, thawed
1/4 cup parsley, finely chopped
salt and pepper, to taste

Cover wheat berries with 2 inches water in small saucepan and soak overnight.

Heat to boiling; reduce heat and simmer , covered, until tender, 15-20 minutes.

Heat stock to boiling in small saucepan; add quinoa. Reduce heat and simmer until quinoa is tender and stock absorbed, about 15 minutes.

Sauté green onions, bell pepper, and garlic in oil in small saucepan until tender, 3-4 minutes; add mushrooms and sauté until tender, 5-8 minutes. Add peas and cook, covered, until hot, 3-4 minutes.

Combine warm grains, vegetables, and parsley in serving bowl; season to taste with salt and pepper.

Per serving: calories 174, fat 4.7g, 23% calories from fat, cholesterol 0mg,
protein 5.8g, carbohydrates 29.1g, fiber 5.1g, sodium 29mg.

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