green tea tapioca

Tapioca is one of my favorite dessert! Besides being delicious, tapioca is low in fat and calories while being loaded with calcium and protein. This dessert is definitely a winner! Here, I added a touch of matcha green tea, and it's sooo good!... if you love green tea! However, some people, like my boyfriend for example ;) , might think it has a hay taste...
Well, good! That makes more for me!!!

Green tea tapioca
6 servings
.
3 cups milk (1% m.f.)
1/4 cup sugar
1/4 tapioca pearl
1 egg, beaten
2 teaspoons matcha green tea

1. In a medium saucepan, combine all the ingredients and heat over medium intensity.
2. Stirring constantly, bring the mixture to a boil and let simmer 1 minute.
3. Take off from the heat and let cool.
4. Serve warm or cold.
   

Nutrition facts

[for 1 serving]
117 calories, 2 g fat, 1 g saturated,
20 g carbs, 0 g fiber, 5 g protein

vegetables with cheesy béchamel

This is an excellent light meal my mommy used to make once in a while! Therefore, these vegetables with cheesy béchamel are definitely a comfort food for me. Luckily, it's a cinch to make and all these veggies provide plenty of vitamins, minerals, antioxidants, and fibers. Moreover, the cheesy béchamel contain protein and 50% of your daily calcium needs. If you like, have a slice of fresh whole-grain bread... or 2!

Vegetables with cheesy béchamel
2 servings
.
2 tablespoons butter
2 tablespoons all-purpose flour
1 cup low fat milk
1 cup grated part-skim mozzarella
1/2 teaspoon salt
1 teaspoon mustard powder
1 teaspoon dried basil
1 cup cauliflower, chopped
1 cup broccoli, chopped
1 cup carrot, chopped

1. In a small saucepan, melt the butter.
   
2. Add the flour and whisk. Cook for 1 minute.
3. Add the milk, gradually, whisking constantly. Add the salt, mustard powder, and basil.
   
4. Heat at medium intensity until the mixture gets to a boil and becomes thicker.
5. Take off from the heat. Add the cheese and mix well.
6. Meanwhile, cook the vegetables.
7. When everything is ready, serve the cheesy béchamel over the vegetables and bon appétit!
   

Nutrition facts
for 1 serving
370 calories, 20 g fat, 11 g saturated,
31 g carbs, 9 g fiber, 20 g protein

n.b. okay, it's a little high in fat,
but all the veggies will make up for it! :p

milk

Milk is the first thing we ever eat in our life. But it's a good food to keep in your diet as you grow up and even as a grownup!!! It can be a really refreshing drink to finish a meal, it also perfectly suits breakfast cereal, and is a must to add in the blender with plenty of fruits to get a heatlhy smoothie... and the best combination of all is a cold glass of water following a piece of chocolate cake! Besides being the better source of bioavailable calcium, it also provides a lot of other vitamins and minerals such as vitamin D that is added to milk in Canada and USA. However, partially skim milk (1% or 2%) should be prioritized to lower the fat content of your diet. It is also important to note that fortified soy milk provides about the same benefit as milk, making it a very sound choice alike.

Nutrition facts for 1 cup 1% milkfat milk: 102 calories, 2 g fat, 2 g saturated fat, 12 g carbohydrate, 8 g protein, 10% vitamin A, 29% calcium.