Protein Powerhouse

Banana Blueberry Smoothies

I am a smoothie fanatic and am always looking for new ideas! While the combination of bananas and blueberries isn't wildly out there, I have never tried it and it seems like an absolutely perfect mix! If you are making this particular smoothie with the purpose of getting protein, try adding peanut butter. I am obsessed with putting peanut butter in my smoothies. I prefer crunchy peanut butter for some added texture, but smooth would work just as well!

Introduction

A quick and easy snack filled with healthy goodness! A quick and easy snack filled with healthy goodness!

Minutes to Prepare: 5

Minutes to Cook: 5

Number of Servings: 3

Ingredients

1 cup Daisy Low Fat Cottage Cheese
1 cup skim milk
1 cup frozen blueberries, unthawed
1 medium banana, cut in chunks
2 tablespoons honey

Directions

Step 1 Place all of the ingredients in a blender container and cover.
Step 2 Blend on High for 30 to 45 seconds or until smooth.
Enjoy!

Serving Size: Makes 3 1-cup servings.

Lentil soup is loaded with protein and can easily suffice as a meal along with a salad, and perhaps some whole-grain bread. This hearty, heart-warming soup has few ingredients and is quite simple to make. You can leave it unblended and chunky, blend half, or blend it all -- whatever suits your personal taste.

Prep Time: 5 minutes

Cook Time: 2 hours, 20 minutes

Total Time: 2 hours, 25 minutes

Yield: 6 servings

Ingredients:

• Ham or bacon pieces to taste
• 2-1/2 cups or 1 (16-ounce) package dried lentils
• 6 cups chicken broth
• 1 large onion, chopped
• 1/2 cup grated carrots
• 4 Tablespoons butter or margarine
• 1 teaspoon dried thyme, crushed
• 1/8 teaspoon ground nutmeg
• Salt and white pepper to taste

Preparation:

In a large soup pot over medium-high heat, combine ham or bacon pieces, lentils, and chicken broth; bring just to a boil. Reduce heat to low and simmer 1 to 1-1/2 hours or until lentils are soft.

Remove 2 cups of cooked lentils and place into food processor or blender bowl; let cool 5 minutes (if you do not let cool slightly before processing, mixture will explode out of container and make a mess in your kitchen). After cooling, whirl until pureed. Stir pureed lentils into soup mixture.

In a medium frying pan over medium-high heat, saute onion and carrots in butter or margarine until limp, but do not brown; add to lentils. Add thyme, nutmeg, salt, and white pepper. Simmer another 30 minutes. Remove from heat and serve in soup bowls.

Yield: 6 servings

Quinoa salad with tarragon and edamame

4 servings, 1 1/2 cups each

Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

• 1 cup quinoa
• 2 cups vegetable broth
• 2 cups frozen shelled edamame, thawed
• 1 tablespoon freshly grated lemon zest
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons chopped fresh tarragon or 2 teaspoons dried
• 1/2 teaspoon salt
• 1/2 cup drained and diced jarred roasted red peppers
• 1/4 cup chopped walnuts, preferably toasted

Preparation

1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 2 days.

• Note: Quinoa is a delicately flavored grain that was a staple in the ancient Incas' diet. It is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances its flavor and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.
• Cooking Tip: To toast walnuts:

Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.

Nutrition

Per Serving: 404 calories; 18 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 46 g carbohydrates; 17 g protein; 16 g fiber; 645 mg sodium; 319 mg potassium.