1. Arctic Zero Ice CreamI'll say it again and again, sugar is the devil and is NOT a food group! However, we all love sweets once in a while and this ice cream is TO DIE FOR. Although it contains only 150 calories per pint, high quality whey concentrate, nearly 8 grams of fiber per pint, it does contain and cane juice in the ingredients, so limiting it to once a week or every few weeks is your best bet. In other words, don't go overboard with this just because it's only 150 calories...content is the most important aspect of choosing food products! The less ingredients, higher quality ingredients, the better!
Great Ball of Fiber + Ice Cream = Best Invention EVER
If you are lucky enough to be in LA and in my circle of people out here, you have probably tried one of my infamous cookies...at a low 63 calories, these chocolate little balls of heaven mixed with any of the Arctic Zero ice creams is the best dessert in the world, and will pack on the protein and fiber even more with again, very few calories!
2. Split Peas
High in soluble fiber- our bodies can partially digest this type of fiber, helping lower cholesterol and aiding in digestion. Buy these little green guys at your local Whole Foods Grocery Store in the bulk section. Nearly 1 cup of split peas is 17 grams of protein and fiber and 230 calories. Though this is a lot, opt to split this amount up throughout the week, into 1/4 cup servings. To cook:
1 cup of split peas to 3 cups of low sodium vegetable stock or water. Cook for 1-1.5 hours or until soft and liquid is absorbed in the peas. These peas are flavorful enough to not require any salt or seasonings. Once cooked, I add about 1/4 cup to salads and wraps at least a few times a week, or combine with brown rice or quinoa for high nutrient, high protein, high fiber meals.
Split Pea Soup
2 cups dried organic split peas
7.5 cups low sodium organic vegetable stock
2 Tsp sea salt
1 Tsp ground black pepper
3 chopped organic carrots
3 chopped organic celery sticks
1/2 tsp dried basil, chopped
1/2 tsp dried thyme, chopped
1/2 tsp dried parsley, chopped
1 Tbs extra virgin olive oil
2 Tbs minced garlic
Add all ingredients to crock pot and let cook 6-8 hours.
3. GG Scandanavian
These crackers are only 12 calories per piece and 5 grams of fiber, with 7 grams of carbohydrates, with 8 of them in one package. They also only contain 3 ingredients, which is incredible for any product...again, less is better...unprocessed wheat bran, rye flour, salt.
1/2 cup garbanzo beans
1/2 avocado
1 Tsp chopped basil
1 Tsp minced garlic
1 Tsp lemon juice
1 thinly sliced roma tomato
Add garbanzo beans and avocado, puree for 30-60 seconds, adding chopped basil and 1 Tsp minced garlic and 1 Tsp lemon juice. Place tomato slice on crackers, spread mixture evenly over tomatoes and enjoy.
4. Edward Brown and Sons Brown Rice Snaps
Although these crackers only contain 1 gram of protein and fiber, they are only 60 calories per 9 crackers, and they are full of brown rice, tamari, and nori, making them adequate for vitamins and minerals. I typically eat them with hummus, guacamole, or another spread.
5. Food For Life Brown Rice Tortillas
These tortillas are hands down my favorite, at only 120 calories per pieces, they are gluten free and low in ingredients, high in fiber, and high in quality. They are minimally processed and are made by the company Food for Life, which I am a huge fan of! Opt for these over any whole wheat flour or corn tortilla.
INGREDIENTS: Whole Grain Brown Rice Flour, Filtered Water, Tapioca Flour, Safflower Oil, Rice Bran, Vegetable Gum (xanthan, cellulouse), Sea Salt.
Food For Life forbids the use of genetically altered ingredients in its products. Food For Life uses only natural ingredients from suppliers which are certified organic or have non-GMO verification. To that end, we make the following statement: “To the best of our knowledge, Food For Life products do not contain GMOs.”
1 Brown Rice Tortilla
2 Tbs hummus
1 diced roma tomato
2 romaine hearts
1/2 avocado, sliced
1 Tbs un-salted, raw sunflower seeds
salt and pepper to taste
Warm tortilla in skillet for 30-60 seconds. Remove and add hummus, avocado slices, tomatoes, and romaine hearts down the center, sprinkle with sunflower seeds. Fold into a wrap and enjoy with a small mixed baby greens salad and balsamic.
6. Ezekiel Gluten Free English Muffins
Again, Ezekiel is on the list! These gluten free english muffins are soft and excellent with Earth Balance Butter and an egg white scramble or by themselves. Granted, 1/2 of one of these is 80 calories, but keep in mind, the ingredients are higher in quality than other breads and are an excellent source of protein and fiber, keeping you full for a longer period of time. Also, they contain no wheat, which is a major food allergen and is in EVERYTHING! Nearly 1/7 people have a gluten or wheat intolerance and this is only going to continue to grow as the world uses wheat in products, as it is cheaper and easier to come by.Raw Almond Butter and Banana English Muffin
1 English Muffin
2 tbs raw almond butter
1/2 banana
1 Tbs honey or agave
1 Tbs cinnamon
Warm English muffin in oven at 350 degrees for 7-10 minutes. Cool and spread almond butter, top with sliced banana and honey and sprinkle on top with cinnamon. For 1/2, this is about 120 calories, for a full sandwich, it is about 340 calories.
7. Ezekiel 4:9 Flourless Almond Cereal
This cereal ROCKS!! Although it is flourless, if you have strong gluten allergies, this is not adequate for your diet, so stay away! Again, this is one of my favorite companies, as the products are so high in quality and very unprocessed and eco-friendly!
INGREDIENTS: Organic Sprouted Whole Wheat, Organic Malted Barley, Organic Sprouted Whole Millet, Organic Sprouted Whole Barley, Organic Almonds, Organic Sprouted Whole Lentils, Organic Sprouted Whole Soybeans, Organic Sprouted Whole Spelt, Filtered Water, Sea Salt.
Cereal with Frozen Berries
1/2 Cup Ezekiel Almond Cereal
1/4 Cup frozen blueberries
1 Tsp cinnamon
1/2 cup unsweetened almond milk
8. Garbanzo Beans
Packing 5 grams of protein, 2 grams of fat, 4 grams of fiber, and 90 calories per 1/2 cup for the canned version, the bulk garbanzo beans that you can make on your stovetop are nearly double in nutrition values. Either way, these little tan beans are an excellent snack and can fuel your mind and body mid-day. At least two-thirds of the fiber in garbanzos is insoluble. This insoluble fiber typically passes all the way through our digestive tract unchanged, until it reaches the last part of our large intestine (the colon).
Hummus
1/2 cup garbanzo beans
1 Tbs olive oil
1 Tbs minced garlic
1 Tbs tahini
1 Tbs fresh lemon juice
Add all ingredients to food processor and pure until smooth texture. Eat with fresh baby carrots, peppers, celery, or spread onto brown rice snaps or GG crackers!
9. Wayfare Vegan Cheese
America has a serious obsession with cheese...not good! This oat based cheese is the best I've seen yet. It's low in calories, high in protein, and tastes amazing! The cheese alternative is more like a spread, but melts like cheese and also is packaged in environmentally friendly containers by this eco-conscious company.
Vegan Quesadilla
1 Food for Life Brown Rice Tortilla
1/4 cup black beans
1/4 cup chopped peppers
1/4 cup diced tomatoes
1/4 cup chopped onions
2 Tbs Wayfare Vegan Mexi Cheddar Spread
Heat tortilla in skillet on medium heat for 2 minutes each side until crispy. In another skillet, cook beans and vegetables thoroughly on medium heat for about 4-6 minutes, add sea salt and pepper if necessary. Add cheese on one side of tortilla once warmed and add vegetable and bean mixture on other side. Let cheese melt and fold tortilla in half. Let cook another 20-30 seconds. Cut into 3 pieces and serve with Whole Foods brand guacamole with only 3 grams of fat and 40 calories per serving or Trader Joes salsa verde.
10. Lara Bars
No recipe here, these bars go great alone!
