Power-Packed Pumpkin Smoothie

Here is a great after-workout snack, full of protein and vitamins and a bit of fibre.  This smoothie is so thick that I ended up eating it with a spoon!  If you would rather drink it, add a splash of cold water to the mixture.  I used Genisoy Vanilla Protein powder, but you can use your own favorite brand.

This recipe can easily be halved.

Power-Packed Pumpkin Smoothie
Makes 2 servings

• 1/2 cup canned pure pumkin
• 1 cup unsweetened Almond Breeze original
• 2 scoops vanilla protein powder
• Dashes of cinnamon, cloves, nutmeg
• 2 packets Splenda (optional)

1. Place all the ingredients into a blender container and whiz for several seconds, till completely combined.
2. Divide into 2 glasses and serve.

Per Serving.
Weight Watchers P+ = 4.
Calories 175; Protein 15g; Carbohydrate 24g; Fat 2g; Fibre 3g.

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Estimating Portion Sizes With Your Hand

It is not always practical, or even possible, to measure or weigh everything we eat.  And most times, it isn't even necessary.  When you want to estimate a measurement or a weight, it is easy to do with your own hand.

For instance:

The palm of your hand, without the fingers, and the full thickness, is approximately 3 ounces.

This could be used for chicken breasts, steaks or chops, and fish steaks and fillets.

Your closed fist is approximately 1 cup.

This can be used for things such as pasta, popcorn, cereals, and ice cream.

Your index finger, from first joint to tip, is approximately 1 tsp.

This is a good measure for sugar, butter, or peanut butter.

Your thumb, from first joint to tip, is approximately the same volume as 1 tablespoon.

This can be used for jams, jellies,  nut butters, nuts, and seeds.

The full thumb, from base to tip, is approximately 1 ounce.

This is a good visual measure for cheeses, meats and chocolate.

Protein Packed Cheesy Oats

I am always on the lookout for a new way to eat oats.  I do like oats for breakfast, but they just don't seem to stick to my ribs till lunchtime.  Not enough protein, I think.

Today  I decided to add some cottage cheese to my cooked oats.  There is lots of protein in cottage cheese.  And, I have used it, mixed with cinnamon, as a topper for toast... so why not as a mix-in for my oats?

It turned out to be very tasty.  And I was definitely satisfied all morning.

Cheesy Oats
Makes 1 serving

• 1/3 cup rolled oats
• 1 cup water
• 2 Tbs raisins
• 1/3 cup 1% cottage cheese
• dash of cinnamon
• 1 tsp honey

1. Bring water to a rolling boil in small saucepan.  Stir in oats and reduce heat to low.  Cook for about 7 or 8 minutes, stirring often, until thickened.
2. Remove from heat and put oats into a serving bowl.  Stir in raisins, and cottage cheese.
3. Sprinkle the cinnamon on top, then drizzle with honey.
4. Add other toppings as desired.

Per serving.
Weight Watchers P+ = 6.
Calories 242; Protein 13g; Carbohydrate 43g; Fat 3g; Fibre 4g.

Stir the cottage cheese and raisins into the hot, cooked oats.

Banana slices are the perfect topping - and they add a bit more sweetness, too.

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