Dried Cherry and Walnut Bars with Chocolate Drizzle

This recipe makes  15  bars. 
Cooking time :   20 minutes

Ingredients
2/3 cup dried tart cherries, chopped
3/4 cup flour
1/3 cup golden raisins
1 cup walnuts, chopped
3 eggs
1 1/2 cups firmly packed brown sugar
3/4 teaspoon baking powder
1/4 teaspoon salt
1/2 cup semisweet chocolate chips

Read more

Spinach and Mushroom Lasagna

 

 

 

 

This recipe serves:  8  
Preparation time :   25 minutes
Cooking time :   35 minutes 

Ingredients
1 pound lasagna noodles
4 teaspoons olive oil
1 pound mushrooms, sliced
salt to taste
freshly ground black pepper
1/4 teaspoon dried oregano
4 cloves garlic, minced
4 bunches fresh spinach, washed and stemmed
2 cups low-fat ricotta cheese
pinch of nutmeg
2 cups basic tomato sauce, homemade, jarred or canned
1 cup shredded reduced-fat mozzarella cheese
1/2 cup breadcrumbs Read more

Asian Grilled Pork Chops

This recipe serves:  4   
Preparation time :   5 minutes
Cooking time :   10 minutes

Ingredients
2 1/2 tablespoons olive oil
2 teaspoons soy sauce
1 clove garlic, crushed
2 teaspoons minced ginger
2 teaspoons Dijon mustard
salt,to taste
freshly ground black pepper
4 center cut pork loin chops, about 1/2 inch thick
Cooking Instructions
1. Mix the oil, soy sauce, garlic, ginger, mustard, salt and pepper, and brush on the pork chops. Refrigerate for at least 30 minutes or overnight.

2. Preheat the grill.

3. Grill the chops for 5 to 8 minutes on each side, depending on the thickness. Let the chops rest on a plate for 1 or 2 minutes before serving.

Nutrition Facts

Serving Size: 1 chop

Calories 195

Protein 17 g

Total Carbohydrate 1 g

Sugar 0 g

Total Fat 13 g

Saturated Fat 3 g

Monounsaturated Fat 8 g

Simply Spinach Stuffed Mushrooms

• 8 oz package of white button mushrooms
• 3 large cloves of garlic minced
• 4 cups of baby spinach leaves chopped
• 2 tbsp (10g) parmesan, shredded
• Kosher Salt & Pepper
• Olive Oil cooking spray
Pre-heat the oven to 400 degrees
Clean the mushrooms and remove stems. Mince the stems and set aside as they will be part of your stuffing.
Mince the garlic. Read more

Banana Bundt Bread

• 2 cups whole wheat white flour (240g)
• 2 tsp baking soda
• 1/2 tsp salt
• 2 overripe large bananas
• 1/4 cup unsweetened applesauce
• 1 large egg
• 1 large egg white
• 2 tbsp honey (42g)
• 1 tbsp molasses (20g)
• 1 cup plain non-fat yogurt (227g)
• 1 tsp almond extract
• 1 tsp vanilla extract
• 1/4 cup (60g) chocolate chips – preferably mini they spread better
Preheat the oven to 325 degrees. Spray a bundt pan (I used one like this)  with non-stick cooking spray and set aside.
Mix the flour, baking soda and salt together. Sift and set aside. Read more

Kidney Bean and Corn Salsa Salad

Courtesy of: www.greenlitebites.com

 

 • 1 can (15 oz) can red kidney beans drained and rinsed
• 1 small can (8 oz) sweet yellow corn drained and rinsed
• 2 -3 slices of red onion diced small.
• 1 tbsp honey
• 1 tbsp lime juice
• 1 tbsp dried cilantro
• 1 tsp chili powder
• ½ tsp ground cumin
• 1 tsp Tabasco sauce (or to taste)

Mix all ingredients and let it sit for about 20 minutes.

That’s it! The longer it sits the more the flavors merge.  Serve on a whole wheat pita, over salad greans or straight up!
Makes 4 servings about 3/4 cup each, 230 calories, 2g fat, 0 sat fat, 48g carbs, 7g fiber, 6g sugar, 8g protein.

Pasta with Spinach & Chicken

Courtesy of Brandi

Prep time- 10 min

Cook time- 25 min

• 1 lbs boneless skinless chicken breast, cut into 1/2 inch strips
• 2 Tablespoons of Olive Oil
• 4 garlic cloves
• 1 medium onion chopped (about 1 cup)
• 2 cans (14.5 oz ) Diced Tomatoes with Balsamic Vinegar, Basil, and Oregano (I couldn’t find this so I used the one that had basil, oregano, in it)
• 1/8 teaspoon ground nutmeg
• 1 package of fresh baby spinach
• 1 box (16oz) Mostaccioti Rigatti (i used Barrila Plus penne) cooked according to package directions, drained kept warm.

Read more

Protein Shake

• ½ scoop of whey protein powder (vanilla)
• 1 banana
• 1 cup, frozen strawberries
• ¼-1/2 cup dry oatmeal
• ¼ cup milk
• Water and ice

Blend all above ingredients in a blender for 2-3 minutes. Use more water for thinner shake, more ice or oatmeal for thicker shake. Drink with thick straw.

This provides a good meal replacement or pre-workout drink, complete with protein, simple sugar, complex carbs for slow release energy, and some healthy fat. For a higher fat, higher calorie option, substitute one scoop of vanilla ice cream for milk.

Shrimp Stir-Fry with Chinese Cabbage, Carrots and Broccoli

This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes

• 1 tablespoon peanut oil
• 1 teaspoon chopped garlic
• 1 tablespoon freshly grated ginger
• 1 cup thinly sliced Chinese cabbage (bok choy)
• 1 cup thinly sliced carrots
• 1 cup broccoli florets, cut into small pieces
• 1 pound shrimp, peeled and deveined
• freshly ground black pepper
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon low-sodium chicken broth

Cooking Instructions

1. Heat the peanut oil in a skillet or wok large enough to accommodate all the ingredients over medium-high heat.
2. Add the garlic and ginger, and stir quickly for 30 seconds.
3. Turn the heat to high. Add the cabbage, then the carrots, then the broccoli and finally the shrimp, stirring quickly after each addition.
4. Season with pepper.
5. Add the soy sauce and chicken stock and cook until the shrimp are fully cooked and opaque, about 2 minutes.

Nutrition Facts

Serving Size about 1 cup
Calories 182
Total Fat 6 g
Saturated Fat 1 g
Protein 25 g
Total Carbohydrate 7 g
Dietary Fiber 2 g
Sodium 596 mg

Baked Oatmeal

Ingredients:

• 2 cups uncooked quick-cook oats
• 2 tbsp. ground flax seed
• 1/3 cup brown sugar or brown sugar Splenda
• 1/3 cup raisins or craisins
• 1 tbsp. chopped walnuts
• 1 tsp. baking powder
• 1 ½ cups fat free milk
• ½ cup applesauce
• 2 tbsp. butter, melted
• 1 egg
• 1 tsp. cinnamon
• 1 tsp. vanilla
• ¼ tsp. nutmeg

Directions

1. Preheat oven to 375 degrees.

2. Combine first five ingredients in medium bowl.

3. Combine milk through remaining ingredients in second bowl.

4. Add milk mixture to oat mixture. Stir well.

5. Pour oat mixture into 8 inch square baking dish coated with cooking spray.

6. Bake for 20 minutes. For steel cut oats, bake for 40 minutes.

← Previous Page — Next Page →

• 
  

• Tip of the Month

  August 2010

  Alcohol Eats Away at Muscle Mass

   If increasing muscle mass is one of your goals, then think twice before you go out for a night of heavy drinking. Consuming alcohol in large quantities has a direct effect on your metabolism, causing fat to be stored instead of being utilized as an energy source. Alcohol contains seven “empty” calories per gram, meaning that these calories don’t provide you with any of the essential nutrients you need to build that muscle mass you desire.

  Effects of Excessive Alcohol Consumption on Your Body
  Muscles—Reduces blood flow to the muscles, causing weakness and deterioration
  Hormones—Reduces testosterone in your blood and increases conversion of testosterone to estrogen, causing increased fat depositing and fluid retention
  Liver—Creates imbalances that can cause hypoglycemia (low blood sugar), fatty liver and hyperlipidemia (build-up of fats in the bloodstream)
  Brain—Cuts off the supply of oxygen to the brain, resulting in a “blackout” caused by a lack of oxygen supply to the brain that can kill tens of thousands of brain cells

  Effects of Excessive Alcohol Consumption on Physical Performance
  Alcohol is a known depressant that suppresses the brain’s ability to function. Even though you may feel a “high” after several cocktails, the truth is that your reaction time, accuracy, balance, hand-eye coordination and endurance all decrease dramatically. Furthermore, the after-effects of a night of excessive drinking can be detrimental to your fitness goals. Alcohol is a diuretic that may result in dehydration. This dehydration is known to decrease physical performance, so that previous night of drinking will continue to affect you the following day.

  click here for more »

  click here to read past tips

• Recipe of the Month

  August 2010

  Pepperoni Pizza

   

  Pepperoni pizza gets a healthful makeover with whole-wheat pizza dough and a flavorful tomato sauce that, thanks to the addition of pumpkin puree, provides extra beta carotene and fiber. We’ve topped the pie with low-fat turkey pepperoni, but if you like, use your favorite sliced vegetables instead.

   

  INGREDIENTS

  1 pound prepared whole-wheat pizza dough, (see Shopping Tip), thawed if frozen

  1 cup canned unseasoned pumpkin puree

  1/2 cup no-salt-added tomato sauce

  1/2 teaspoon garlic powder

  1 cup shredded part-skim mozzarella cheese

  1/2 cup grated Parmesan cheese

  2 ounces sliced turkey pepperoni, (1/2 cup)

   

  COOKING DIRECTIONS

  Step 1- Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

  Step 2- Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

  Step 3- Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined.

  click here for more »