Our favorite Registered Dietician, Jennifer Meachum, is sharing the latest in tips and tricks for the most trending diets. This week, she's dishing out a few tips and tricks on everything we need to know what it comes to Intermittent Fasting.
For more information:
Email - Jennifer.Meachum77@yahoo.com
IG & FB: TheTVRD
Here are 2 @THEtvrd Recipes to "break" your fast.
Chocolate Avocado Smoothie
Ingredients:
1 cup chocolate almond cashew milk
1/4 ripe avocado
1 cup fresh spinach
1/2 TBSP almond butter
1/2 frozen ripe banana
ice
dash of cinnamon
Directions:
*Blend all ingredients in blender until smooth.
Optional add-ins: protein powder, berries
Sweet Potato and Pepper Scramble
Ingredients:
1 Tbsp olive oil
1/4 cup sweet potato, peeled and diced
2 Tbsp finely chopped red, yellow, and green bell peppers
dash of salt and pepper
2 eggs
1/4 avocado
Directions:
1. Heat oil in skillet. Add sweet potatoes and peppers. Sprinkle with salt and pepper. Saute until softened, approximately 2-3 minutes.
2. Add eggs to vegetable mixture and stir frequently until eggs are cooked to desired doneness.
3. Serve with avocado slices.
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Here is an example of 8 hour non-fasting window:
1 pm: Chocolate Avocado Smoothie
3 pm: Hummus with celery and carrot sticks & string cheese
6 pm: White Turkey Chili with Southwest Kale Caesar Salad
8 pm: Berry Chia "Pudding" Parfait
White Turkey Chili
Ingredients:
1 Tbsp. olive oil
1 tsp. minced garlic
3/4 cup white onion, finely chopped
1 lb ground turkey
8 ounces chopped green chili peppers
2 tsp ground cumin
1 tsp cayenne pepper
1/2 tsp salt
8 ounces low sodium chicken broth
8 ounces water
2 cans Great Northern beans
1 bay leaf
1 can corn, drained
Directions:
1.In large stockpot heat oil and garlic for 1 minute or until fragrant.
2.Add onion to pot and sauté until softened, 3-4 minutes. Add ground turkey to pot stirring frequently until no longer pink.
3.Stir in green chile peppers, cumin, cayenne pepper, salt, chicken broth, water, beans, bay leaf, and corn.
4. Bring to boil, reduce heat, and simmer for 15-20 minutes. Serve immediately and top with your favorite toppings. Remove bay leaf before serving.
Optional toppings: Sour cream, Monterey jack cheese, avocado slices, cilantro
Southwest Kale Caesar Salad
Ingredients:
2 cups Baby Kale
1/4 cup pico de gallo, store bought
Dressing:
1 Tbsp Reduced Fat Mayo with olive or avocado oil
1/2 tsp red wine vinegar
1 tsp parmesan cheese, grated
1/2 tsp. fresh lemon juice
dash garlic powder and pepper
Directions:
1. Place first 2 ingredients in salad bowl and set aside.
2.In small bowl combine all the dressing ingredients until well blended. Add to salad and toss gently to evenly coat entire salad.
Berry Chia “Pudding” Parfait
Ingredients:
1 cup vanilla Greek Yogurt
1 Tbsp Chia seeds
2 Tbsp unsweetened vanilla almond milk
3/4 cup fresh mixed berries (blueberries, raspberries, strawberries, and blackberries)
1 Tbsp sliced almonds
1 Tbsp dark chocolate chips
Directions :
1.In medium bowl stir together yogurt, chia seeds, and milk. Let the chia seed swell and gelatinize for 30 minutes to achieve a pudding like consistency. For optimal results refrigerate overnight and stir again in the morning.
2.In a tall parfait glass or medium bowl layer 1/4 cup chia “pudding”, berries, 1 tsp slivered almonds and repeat this layer order using up all the ingredients. Top with dark chocolate chips.