Smoothy Slim
Smoothy Slim
Photo: Karolina Grabowska
Another commonly served lunch item is celery. Although it provides a satisfying crunch, the green ribbed vegetable is nutritionally inferior to broccoli, carrots and cauliflower. "Celery is high in water, has a moderate amount of Vitamin K, and only 1.6 grams of fiber.
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A potent powdered supplement blended right into water or your favored beverage to be appreciated as a scrumptious morning smoothy.
Learn More »Adding cut vegetables to a child's school lunch is a no-brainer. The veggies are a great option to replace high calorie chips and give parents peace of mind that their child has a healthy lunch option. Broccoli, carrots, cauliflower, and celery sticks are four vegetables commonly served, either with dip, peanut butter or alone. While variety is important when preparing a school lunch, Shanthi Appelo, registered dietitian for the Knox County Health Department, said broccoli and carrots are the two vegetables with the best nutritional value. According to www.livestrong.com, one cup of carrot sticks has 50 calories and 12 grams of carbohydrates (6 grams from natural sugars, and 3.4 grams from dietary fiber). Appelo said one should consider all nutritional properties to fully understand what it has to offer. "When you compare 100 grams of carrots to 100 grams of broccoli the carrots will have 10-12 grams of carbs and broccoli might have around 7 grams. That's not a lot of difference. "I would never pinpoint a vegetable's carbohydrate content as a reason to not eat a vegetable," she said. A lot of the carbs in carrots are fiber and fiber is beneficial for all kinds of things, including reducing LDL cholesterol and the risk of heart disease. Broccoli is rich in vitamins including a high amount of Vitamin K, a number of B-vitamins and Vitamin C. An added bonus for the broccoli is how its tiny branches are great for collecting dip. "If you eat just 3 1/2 ounces of broccoli, you have received enough Vitamin C for a whole day," Appelo said.
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Learn More »"Celery is high in water, has a moderate amount of Vitamin K, and only 1.6 grams of fiber. I would never say a vegetable is a bad choice but broccoli and carrot stand out because of the nutrients," she said. Being mindful of the calorie and mineral content of a vegetable is important. So is what it's served with. For instance one 7-inch stalk of celery is 6 calories and less than 1 gram of fiber. Adding 2 tablespoon of peanut butter to the stalk increases the calorie count by 188 and approximately 2 grams of fiber. "Yogurt-based dips, in particular Greek yogurt, is a good source of protein, calcium and probiotics which are three great things for your body. They are almost guilt free if it's the main component of the dip," she said. If a dip recipe instructs to blend the yogurt with mayonnaise its important to remember that the more mayo added means a higher fat content. "Some people think Greek yogurt is too thick for a dip. If that's the case I would add a little nonfat milk or almond milk to thin it a little. If you have to use mayonnaise to the dip then consider a low-fat version," Appelo said.
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A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.
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