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A Blue Zone doctor shared one of the simplest recipes: a blend of leftover fruit and nuts. His technique takes minutes and doesn't involve any expensive powders or green drinks.
Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty breakfast bowl recipe. The fiber-rich grain freezes very well, so cook up a batch to stash ...
Green Goddess Smoothie. The best part about this green drink? It "hides two cups of über-healthy leafy greens behind crisp tart apple, creamy banana, and sweet pineapple," says Bauer.
The shakes have half the sugar and only 10% of the fat of commercial fast-food shakes. Schools need a milk shake machine or soft-serve ice cream machine to serve the milkshakes. The milkshakes also have added fiber and other nutrients and reduced levels of lactose, which makes the shakes suitable for some people with Lactose intolerance. [22]
Licuados may also contain nuts (such as almonds or walnuts) and sugar or honey. Variants include adding granola or using chocolate instead of fruit. Versions with raw egg fruit and milk, Americanized version substitute fruit with milk flavorings such as (quik).
However, fruit juice containing high amounts of sugar can increase caloric intake and promote weight gain. [ 7 ] [ 8 ] Ingredients such as protein powders , sweeteners, or ice cream may be used. [ 6 ] [ 9 ] [ 10 ] One study found smoothies to be less satiating , despite providing the same amount of energy as unblended foods.
Swap processed snacks and red meat for a variety of fruit, vegetables, whole grains, legumes, nuts, and seeds, says Shapira: “Aim to make these foods the foundation of your diet.”
A sugar substitute is a food additive that provides a sweetness like that of sugar while containing significantly less food energy than sugar-based sweeteners, making it a zero-calorie (non-nutritive) [2] or low-calorie sweetener. Sugar substitute products are commercially available in various forms, such as small pills, powders, and packets.
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