Herbalife Oat Apple Fibre is an excellent source of soluble and insoluble fiber
- A delicious way to support healthy digestion*
- 5g of fibre per serving
- 6 fibre sources
- Contains both soluble and insoluble fibre
- Low calorie: 15 kcal per serving
- Enjoy with water or mixed with your favourite Formula 1 shake
*Oat grain fibre contributes to an increase in faecal bulk
Here’s a snack option, Mini(Muffin) Frittatas…a good alternative to those carb based snacks which cause swings in blood sugar and energy levels.
With snacks we usually recommend getting a balance between protein, vegetable or fruit snacks. Not always going for the fruit option. The key point is to get some protein with each snack, so 4 almonds with an apple, some fruit with Greek yogurt or cottage cheese etc
Well you can make a frittata with anything you have lying in your fridge that needs using up but what would make the most filing snack? Protein, fibre and nutrients help control appetite.
You can add mushrooms, onions, asparagus, bell peppers, red onion, spring onions, peas, spinach, leeks, kale, roasted butternut squash, broccoli, courgette(Zucchini), sun-dried tomatoes(fresh ones too watery), favourite fresh herb; such as parsley, thyme, rosemary or chives, grated cheese, ham and chilli flakes. These muffin frittatas are easily customisable.
Best ingredients ??
High protein vegetables – per half cup peas (3.5g), spinach (3g), broccoli (2g) and chickpeas (7.5g). And vegetables are also high in fibre. See chick pea and rosemary flavour combination below for most protein packed option..
Best cheese – feta, parmesan, emental ( swiss) Strong in flavour so you don’t need that much, and lower in fat and higher in protein than other cheeses. Also you can use cottage cheese. or any cheese you are only sprinkling a little on the top..
Preparing the veggies:
Any combination of ingredients can be added to the dish, but keep in mind that those that contain excess moisture like mushrooms, peppers and courgette need to be -pre-cooked. Sauté until vegetables soften, about 2 minutes.
Cook spinach in 1/4 cup of water in a covered saucepan until just wilted, a couple minutes. Wrap the spinach in paper towels and squeeze out as much moisture as you can. Then chop into small pieces. If you are using tender baby spinach instead of mature spinach, you don’t need to pre-cook. Or just pour boiling water over it and then squeeze out the water.
Cut broccoli into small, thumbnail-sized pieces and set in a bowl. Boil the broccoli for 2 mins. Drain well.
Cook the asparagus under the grill until just tender.
Onions need to be pre-cooked as not enough time to cook them otherwise.
To make 12 in a muffin pan like this – you need 6 eggs (you may wish to lose a few yolks to reduce the fat) Using egg whites lowers calories and fat.
6 large eggs
1/2 cup of low fat milk
1/4 tsp. salt
1/8 tsp. pepper
Veggie mix to fill half the muffin cups
Preheat the oven to 375C (190F)
Spray muffin tins with non-stick spray.
Saute onions and cook until soft, about 2 minutes. Add in the other vegetables and cook another 2-3 minutes.
Whisk the eggs, milk, pepper, and salt and herbs in a large bowl to blend well.
Scoop vegetable mixture into the muffin cavities, filling about 1/2 full.
Pour egg mixture over each one, careful not to overflow the cups.
Add some grated cheese or sprinkle feta cheese on top.
Bake until the egg mixture puffs and is just set in the centre, about 20 minutes.
Let the frittatas cool so they are easier to remove
You can refrigerate them up to 3 days or you can freeze them
Flavour combinations, some ideas
ham, leek, parmesan.
peas, mint, green onions, feta
spinach, mushroom, feta
chick peas, rosemary, parmesan
onions, spinach, broccoli, parmesan
onions, bell peppers, spinach, feta
green onions, red pepper, yellow pepper
Typically 60-70 calories/ 5-6g of protein. A snack is usually in the range of 50 -150 calories.
Not quite the same amount of protein as a Herbalife bar( 10g) or soy bean( 9g) but another snacking option and better option to a carb based snack.
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Proteins are fundamental structural and functional elements within every cell in the body and they’re involved in a wide range a metabolic interactions. All cells and tissues contain protein and it’s a key nutrient in our diet and it provides amino acids which are building blocks that we can’t make ourselves, so they’re needed for growth development and repair the body. The body however does not store protein and it can’t be produced internally so it’s important that we consume protein every day. Proteins are an important building block for bones, muscles, skin, hair and nails. Protein is the second most abundant compound in the body after water.
Why Plant Protein?
Some protein sources do contain a higher amount of calories than others; it’s worth knowing which ones to choose. Protein that comes from animal products such as meat, dairy and eggs provide all eight essential amino acids that the body needs, but they come with a higher-calorie, fat and cholesterol count than other sources. Eating these food-groups in moderation is great, but there is also the option of plant based protein to choose from that are just as beneficial.
Plant proteins are:
1. Low in saturated fat – High levels of saturated fat in the blood raise cholesterol and contribute to clogged arteries.
2. Alkaline-forming. – Feeding the body with acidic animal proteins strip the bones of minerals as the body finds internal sources to maintain an alkaline ph. The typical North American and European diet is acid-forming (meat, bread etc…) which is not helpful in maintain your body’s naturally alkaline pH.
3. Easy to digest – Plant-based foods are easy for your body to digest. They contain fibre, which is crucial to proper digestion. Less time spent on digestion means more energy to use throughout your day.
Herbalife Protein drink mix( PDM) is a tasty way to help you increase your intake of plant protein. It can be used in two ways either as a high protein snack drink or add it to your favourite Formula 1 shake to give you a nice thick rich and creamy shake. Mixes with water, saving a trip to the shops for milk! PDM or lentils for breakfast?!
For other sources of plant protein, take a look at this facebook page.
Get a personalised programme including your protein factor from your Herbalife Level 10 Coach. Aim to get a min of 15 g of protein per meal, this is personalised to someones height and weight and level of activity.
This video is a useful reminder to use carrot as a healthy snack, using with a hummus dip, which is made from beans so has the protein and fibre and is low gi. Aiming to get a balance of snacks between protein, vegetable and fruit, in preference to those carb based snacks which are just all over the supermarket, but which cause swings in blood sugar levels and energy levels.
Carrots are vegetable rock stars! They’re low in calories, high in vitamin A, easy to prepare and delicious no matter how you slice them! Check out some ways Herbalife Nutrtion Consultant, Susan Bowerman, eats her carrots every day. What’s your favorite way to eat carrots?
Carrots are truly the “every day” vegetable. These vibrant orange root vegetables have so many things going for them: carrots are packed with nutrition, stay fresh longer than many other vegetables, are easy to prepare and very versatile. What more could you ask for?
With all its benefits, carrots are also very tasty, either raw or cooked. Its flesh is crunchy and sweet. We’ve come up with 5 different ways to enjoy carrots—add your own favorites and you’ll never grow tired of them!
Whether you like grated carrot salad or quick carrot soup or one way we didn’t mention, be sure to share your favorite way to enjoy carrots with us in the comments section