Friday, July 31, 2009
Rainier cherries
I usually have to grab lunch in the 10 minutes between clients or after a workout. I know, so much for savoring my food. One of my clients turned me on to Rainier cherries. Sweeter than regular ones. Try them, you might like them.
Ingredients:
-Rainier cherries
-Light wheat bread
-Tuna (w/ dill, mustard, lemon juice, pepper)
Wednesday, July 29, 2009
One of my favorite snacks
Tuesday, July 28, 2009
Quinoa (prounounced keen-wa)
Something different for breakfast this morning. Quinoa. If you haven't tried it, you're missing out. It's kind of like couscous, but has much more flavor. And is a complete protein. Use it instead of rice. Or as a breakfast whole grain. One 1/4 cup (dry) serving has 170 calories, 53 good carbs, 10 g of protein and 5 g of fiber! Eat up. Oh, and did I mention is cooks in 15 minutes.
Ingredients:
-1 serving quinoa
-blueberries
-1/4 c slivered almonds
-1/4 skim milk
Total calories: 400
Monday, July 27, 2009
Pasta sauce almost as good as Nana's
Another crockpot creation. Chicken with Lucini sauce. Love this sauce. It has no added sugar. I'm not a fan of sauce with sugar! Fresh zucchini with more sauce (did I say I like sauce) and penne. Yum.
Ingredients (for 3 servings):
-3 servings boneless, skinless chicken tenderloins
-1 jar Lucini Tuscan Marinara
-2 servings Barilla Penne Plus
-1 zucchini
Cook chicken (w/ 1/2 c sauce) in crockpot on high for 1 hour, low for 6. Simmer zucchini in sauce for 15 minutes.
Total calories: 431
Sunday, July 26, 2009
Typical lunch
It's my standard. Greek spinach salad & sandwich. I'm on a tuna sandwich kick. I always put the tuna in little containers and make the sandwich the day I eat it so it doesn't get soggy.
Salad ingredients:
-Organic baby spinach
-Grape tomatoes
-Light feta
-Pepperoncini peppers
-Maple Groves fat-free balsamic vinaigrette
Tuna ingredients:
-1 can tuna-in-water
-1 can chickpeas (rinsed)
-1/2 c Fage 0% Greek yogurt
-Lemon juice
-1 tbsp Dijon mustard
-1 c chopped onion
-1 c chopped tomato
-1 tbsp parsley
Salad ingredients:
-Organic baby spinach
-Grape tomatoes
-Light feta
-Pepperoncini peppers
-Maple Groves fat-free balsamic vinaigrette
Tuna ingredients:
-1 can tuna-in-water
-1 can chickpeas (rinsed)
-1/2 c Fage 0% Greek yogurt
-Lemon juice
-1 tbsp Dijon mustard
-1 c chopped onion
-1 c chopped tomato
-1 tbsp parsley
Sunday morning breakfast
Most of you know, I love my big weekend breakfast. Here's what I made today: egg-white omelet, turkey sausage & french toast! And of course, my chai tea. Enjoy.
Ingredients:
-4 egg whites
-sauteed spinach
-1 serving light feta
-1 serving breakfast turkey sausage
-2 slices light wheat bread
-1 tbsp pecans
-1 tbsp 100% maple syrup
-blueberries
-1 egg, skim milk, cinnamon, vanilla (for french toast)
Total calories: 564
Saturday, July 25, 2009
Chocolate Banana Blueberry Oatmeal
Thursday, July 23, 2009
I love Indian food
Snack attack
Crockpot queen
It's what's for dinner: Brinner!
Saturday, July 18, 2009
The 2009 Healthy Food Awards
My favorite yogurt, Fage 0% made the list. Check out other categories, such as breakfast bar, buys for dinner, snacks & more.
Healthy Summer Cookout Recipes
Want some healthy alternatives to the same 'ol 4th of July cookout spread? The recipes below have something for everyone. Beans for the vegetarian or turkey burgers for the meat lover. Replace calorie-laden pasta and egg salad with the ones below and feel good about yourself the next day. And don't forget the dessert!
4th of July Clean Eats
Black bean burgers
Makes 4 servings.
Makes 4 servings.
Ingredients:
• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon Thai chili sauce or hot sauce
• 1/2 cup bread crumbs
• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon Thai chili sauce or hot sauce
• 1/2 cup bread crumbs
Instructions:
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
5. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
5. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutrition Facts:
Serving Size: 1 patty
Amount Per Serving:
• Calories: 198
• Fat: 3 g
• Carbs: 33.1 g
• Fiber: 9.8 g
• Protein: 11.2 g
• Sodium: 607 mg
Serving Size: 1 patty
Amount Per Serving:
• Calories: 198
• Fat: 3 g
• Carbs: 33.1 g
• Fiber: 9.8 g
• Protein: 11.2 g
• Sodium: 607 mg
Spicy Grilled Turkey Burgers
Makes 4 servings.
Makes 4 servings.
Ingredients:
• 1 lb. lean ground turkey breast
• 1/4 cup salsa
• 1 Tbsp. jalapeno pepper, minced
• 1 clove garlic, minced
• 1/2 cup onion, finely chopped
• 1/2 tsp. dried oregano
• 1/4 cup egg whites or substitute
• 4 whole grain hamburger buns
• 1 lb. lean ground turkey breast
• 1/4 cup salsa
• 1 Tbsp. jalapeno pepper, minced
• 1 clove garlic, minced
• 1/2 cup onion, finely chopped
• 1/2 tsp. dried oregano
• 1/4 cup egg whites or substitute
• 4 whole grain hamburger buns
Instructions:
1. Heat coals or grill to medium heat.
2. Combine all ingredients except hamburger buns in a large bowl. Mix well.
3. Shape into 4 patties. Grill for about 5-7 minutes per side or until no longer pink in the center. Serve on buns with toppings of your choice.
1. Heat coals or grill to medium heat.
2. Combine all ingredients except hamburger buns in a large bowl. Mix well.
3. Shape into 4 patties. Grill for about 5-7 minutes per side or until no longer pink in the center. Serve on buns with toppings of your choice.
Nutrition Facts:
Serving Size: 1 patty
Amount Per Serving:
• Calories: 336
• Fat: 10 g
• Carbs: 30 g
• Sugar: 5 g
• Protein: 31 g
Serving Size: 1 patty
Amount Per Serving:
• Calories: 336
• Fat: 10 g
• Carbs: 30 g
• Sugar: 5 g
• Protein: 31 g
Barbecue Bean Salad
Makes 4 servings.
Makes 4 servings.
Ingredients:
• 1/3 cup prepared spicy barbecue sauce
• 3 tablespoons cider vinegar
• 2 teaspoons molasses
• 1 15-ounce can pinto beans, rinsed
• 2 medium tomatoes, seeded and coarsely chopped
• 1 bunch scallions, trimmed and chopped (1 cup)
• Freshly ground pepper to taste
• Hot sauce to taste
• 1/3 cup prepared spicy barbecue sauce
• 3 tablespoons cider vinegar
• 2 teaspoons molasses
• 1 15-ounce can pinto beans, rinsed
• 2 medium tomatoes, seeded and coarsely chopped
• 1 bunch scallions, trimmed and chopped (1 cup)
• Freshly ground pepper to taste
• Hot sauce to taste
Instructions:
1. Whisk barbecue sauce, vinegar and molasses in a large bowl.
2. Add beans, tomatoes and scallions; toss to coat. Season with pepper and hot sauce.
3. If not serving immediately, cover and refrigerate for up to 2 days. Serve at room temperature.
1. Whisk barbecue sauce, vinegar and molasses in a large bowl.
2. Add beans, tomatoes and scallions; toss to coat. Season with pepper and hot sauce.
3. If not serving immediately, cover and refrigerate for up to 2 days. Serve at room temperature.
Nutrition Facts:
Serving Size: 3/4 cup
Amount Per Serving:
• Calories: 142
• Fat: 0 g
• Carbs: 30 g
• Fiber: 8 g
• Protein: 6 g
• Sodium: 409 mg
Serving Size: 3/4 cup
Amount Per Serving:
• Calories: 142
• Fat: 0 g
• Carbs: 30 g
• Fiber: 8 g
• Protein: 6 g
• Sodium: 409 mg
Spring Bowtie Pasta Salad
Makes 6 servings.
Makes 6 servings.
Ingredients:
• 8 ounces uncooked whole-wheat bowtie pasta
• 1/4 pound fresh asparagus spears (about 10)
• 1 cup frozen petite peas
• 1/4 cup shaved fresh Parmesan cheese
• 1/4 cup fat-free lime-basil vinaigrette (such as Maple Grove Farms)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 8 ounces uncooked whole-wheat bowtie pasta
• 1/4 pound fresh asparagus spears (about 10)
• 1 cup frozen petite peas
• 1/4 cup shaved fresh Parmesan cheese
• 1/4 cup fat-free lime-basil vinaigrette (such as Maple Grove Farms)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
Instructions:
1. Cook pasta according to package directions, omitting salt and fat.
2. Add asparagus and peas during last 2 minutes of cooking. Drain pasta mixture; rinse under cold water.
3.Combine pasta mixture and remaining ingredients in a medium bowl, tossing well. Serve immediately.
1. Cook pasta according to package directions, omitting salt and fat.
2. Add asparagus and peas during last 2 minutes of cooking. Drain pasta mixture; rinse under cold water.
3.Combine pasta mixture and remaining ingredients in a medium bowl, tossing well. Serve immediately.
Nutrition Facts:
Serving Size: 1 cup
Amount Per Serving:
• Calories: 175
• Fat: 1.2 g
• Protein: 7.1 g
• Carbs: 33.7 g
• Fiber: 2.4 g
• Sodium: 214 mg
Serving Size: 1 cup
Amount Per Serving:
• Calories: 175
• Fat: 1.2 g
• Protein: 7.1 g
• Carbs: 33.7 g
• Fiber: 2.4 g
• Sodium: 214 mg
Eat-Clean Egg Salad
Yield: 1 cup of egg salad
Yield: 1 cup of egg salad
Ingredients:
• 1/4 cup fat-free cottage cheese
• 1 Tbsp skim milk
• 1 tsp mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp chopped green onion
• 2 Tbsp chopped celery
• Dash curry powder
• 1/4 tsp sea salt
• 1/4 cup fat-free cottage cheese
• 1 Tbsp skim milk
• 1 tsp mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp chopped green onion
• 2 Tbsp chopped celery
• Dash curry powder
• 1/4 tsp sea salt
Instructions:
1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
2. Blend remaining ingredients except egg whites with cottage cheese mixture.
3. Add diced egg whites to cottage cheese mixture. Mix well.
1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
2. Blend remaining ingredients except egg whites with cottage cheese mixture.
3. Add diced egg whites to cottage cheese mixture. Mix well.
Nutrition Facts:
Amount Per Serving:
• Calories: 170
• Fat: 3.5 g
• Carbs: 18 g
• Fiber: 3.5 g
• Protein: 17 g
• Sodium: 528 mg
Amount Per Serving:
• Calories: 170
• Fat: 3.5 g
• Carbs: 18 g
• Fiber: 3.5 g
• Protein: 17 g
• Sodium: 528 mg
Blueberry Crumble
Makes 8 servings.
Makes 8 servings.
Ingredients:
• 6 cups blueberries, fresh or frozen
• 1/8 to 1/4 cup natural organic sugar or organic honey
• 1 tbsp arrowroot powder
• 4 tbsp water
• 2-3 cups granola or muesli
• 6 cups blueberries, fresh or frozen
• 1/8 to 1/4 cup natural organic sugar or organic honey
• 1 tbsp arrowroot powder
• 4 tbsp water
• 2-3 cups granola or muesli
Instructions:
1. Preheat oven to 375 degrees F
2. Place berries in a deep oven-proof baking dish or in individual baking dishes.
3. In a small bowl, mix water and arrowroot powder thoroughly. Stir in the honey or sugar and pour over the blueberries. Top with granola.
4. Bake uncovered for 30 to 40 minutes. Serve right from the oven or at room temperature.
1. Preheat oven to 375 degrees F
2. Place berries in a deep oven-proof baking dish or in individual baking dishes.
3. In a small bowl, mix water and arrowroot powder thoroughly. Stir in the honey or sugar and pour over the blueberries. Top with granola.
4. Bake uncovered for 30 to 40 minutes. Serve right from the oven or at room temperature.
Nutrition Facts:
Amount Per Serving:
• Calories: 189
• Fat: 3 g
• Carbs: 41 g
• Fiber: 7 g
• Sugars: 19 g
• Protein: 5 g
• Sodium: 1.5 mg
Amount Per Serving:
• Calories: 189
• Fat: 3 g
• Carbs: 41 g
• Fiber: 7 g
• Sugars: 19 g
• Protein: 5 g
• Sodium: 1.5 mg
Recipe courtesy of The Eat-Clean Diet Cookbook (Robert Kennedy Publishing, 2007).
For more recipes visit MastroFitness.com
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