December 20, 2012

PB BANANA OATMEAL BARS

PB Banana Oatmeal Bars

Ingredients:

1 1/2 cups of oats

1/4 cup light brown sugar

1 Tsp baking powder

1/2 Tsp salt

1 Tsp cinnamon

1 Tsp vanilla extract

1/2 cup skim milk

1 egg white

1 large mashed banana

1/4 cup peanut butter

Preparation:

1. Preheat oven to 350. Mix together the oats, light brown sugar, baking powder, salt and cinnamon.

2. Add in the vanilla extract, milk and egg and mix the together. Then add in the mashed banana and peanut butter. Mix all of the ingredients together.

3. Spray with Pam and pour the mixture into a baking pan. Bake for 20 minutes. ENJOY! 

*About 10 servings, 140 calories a serving. 

December 17, 2012 • 1 note

TILAPIA MANGO SALSA

Skinny Tilapia with Mango Salsa

Ingredients: 

1 diced mango

½ of one red bell pepper, diced

¼ cup red onion, diced

1 Tbsp minced fresh cilantro

Juice of one lime

Pinch of salt

Preparation: 

1. Chop pepper, onion and cilantro. 

2. Toss all ingredients in a bowl.  Then, cover and refrigerate until flavors are blended (about 30 minutes).  ENJOY!

December 15, 2012 • 1 note

Cauliflower Crust Pizza

Cauliflower Pizza:

Ingredients:

Cauliflower Crust

2 eggs

2 cups of mozzarella

2 cups of riced cauliflower (grate with a cheese grater)

2 garlic cloves, minced

1/4 cup of fresh basil

Pizza Toppings:

1 cup of marinara sauce

1 zucchini, 1 yellow zucchini

1/2 white onion

Basil ricotta

Basil Ricotta:

1 cup of low-fat ricotta

1 Tbsp fresh chopped basil

salt and pepper

Preparation:

1. Preheat oven to 450 degrees. Line a cookie sheet with parchment paper, spray with non-stick spray, pam. In a medium bowl, combine riced cauliflower, basil, eggs and mozzarella. Divide into 4 amounts and press evenly on the parchment paper.

2. Bake the crusts at 450 degrees for 12-15 minutes, and remove the cookie sheet from the oven. Add marinara sauce to each pizza. Then add toppings such as sliced zucchini and sliced onions.

3. Drop the basil ricotta cheese on the vegetables by spoonfuls. I pressed down a little on the ricotta so it would be a little flatter. Place back in the oven until cheese is melted, about 5 – 10 minutes. Let it cool and dig in. 

* This makes 4 pizzas, and each is about 300 calories! That’s about the same as one slice of regular pizza. Here your getting all your veggies in a delicious way. Enjoy!

December 15, 2012

CILANTRO LIME CHICKPEA SALAD

Skinny Cilantro-Lime Chickpeas

Ingredients:

2 cans chickpeas, drained and rinsed

4 cups fresh spinach

1/2 small onion, chopped 

juice from 4 limes

1 bunch of cilantro (about loosely packed cup)

3 Tbsp sugar

2 Tbsp dijon mustard

2 cloves garlic, finely minced or grated 

1/2 Tbsp chili powder

1/2 cup olive oil

Preparation:

1. First chop the spinach very finely. Then add the chickpeas, onion, and spinach to the chick peas. Separate, in the food processor add the lime juice, cilantro, sugar, mustard, garlic, chili powder, and olive oil.  Process til it comes together into a dressing, about 30-45 seconds. 

2. Pour over the chickpea mixture and stir to combine.  Add salt and pepper to taste.  Let sit in the fridge for a bit to cool. ENJOY! 

*About 4 servings, 180 calories per serving! 

December 12, 2012

Mini Apple Pies:

Ingredients:

6 Apples

1 Tsp cinnamon

1 Tbsp of brown sugar

1 Tbsp of butter

Pie crust (I used pre-made)

Preparation:

1. Wash apples, cut off the tops (discard), hollow out apples and put aside in a bowl. You may need to to chop extra apples for the filling, cut off the skin. 

2. Mix apples, cinnamon, and sugar in a bowl. Scoop mixture into hollow apples. Roll out pie crusts and cut them 1/4 inches thick. Take crust and make a lattice pattern on top of the apples, or anything you want. 

3. Place filled apples in 8x8 pan, filled with water, just enough to cover the bottom. Cover with foil and bake at 375 for 20-25 minutes. Remove foil and bake for another 20 minutes until golden brown and apples are cooked. 

December 2, 2012 • 8 notes

Skinny Food Ideas

Breakfast:

  • Greek yogurt and granola*
  • Egg white breakfast cups*
  • Fresh fruit
  • Skinny french toast bear*
  • Avocado and toast
  • PB oatmeal bars*
  • Avocado and tomato wrap
  • Mint cocoa milkshake*
  • Apple banana oatmeal cups*
  • Egg whites with wheat english muffin
  • Banana bread oatmeal *
  • Orange cream and Green smoothie*
  • Apple banana oatmeal muffins*
  • Grapefruit avocado smoothie*

Snacks:

  • Frozen grapes
  • Baked sweet potato fries
  • Roasted curry chickpeas*
  • Apples and almond butter
  • Almonds and dried cranberries
  • Hard boiled eggs
  • Edamame 
  • Chickpea salad*
  • Rice cakes with almond butter and banana
  • Pumpkin pie protein shake*
  • Veggies and hummus
  • Cranberry-chip oatmeal bars*
  • Skinny tuna*
  • Anytime PB&J*
  • Cilantro lime chickpea salad*

Tip: These are all very healthy snacks but remember to eat in small portions. Recipes will be posted on my blog for all the foods with stars next to them! Enjoy! 

October 3, 2012 • 1 note
Skinny Zucchini Rice  Ingredients: Drizzle of olive oil (for pan) 1 cup of Jasmine rice 2 cups of chicken broth 2 Tbsp of butter 1 large zucchini 1 cup of shredded cheese (sharp cheddar) 1 Tbsp of garlic powder Preparation: 1. Heat olive oil in a pan, pour in uncooked rice and sauté for 2 mins until coated. Pour in the chicken broth, bring to a boil, then turn it to low heat and simmer for 15-20 mins.  2. Remove from the heat and add, butter, zucchini, cheese and garlic powder. Stir well and let it sit for about 5 mins, enjoy!  *1 cup is about 250 calories

Skinny Zucchini Rice 

Ingredients:

Drizzle of olive oil (for pan)

1 cup of Jasmine rice

2 cups of chicken broth

2 Tbsp of butter

1 large zucchini

1 cup of shredded cheese (sharp cheddar)

1 Tbsp of garlic powder

Preparation:

1. Heat olive oil in a pan, pour in uncooked rice and sauté for 2 mins until coated. Pour in the chicken broth, bring to a boil, then turn it to low heat and simmer for 15-20 mins. 

2. Remove from the heat and add, butter, zucchini, cheese and garlic powder. Stir well and let it sit for about 5 mins, enjoy! 

*1 cup is about 250 calories

September 25, 2012 • 3 notes
Skinny Potato Casserole  Ingredients: 1 (32 oz ) bag of shredded potatoes 1 1/2 cups of plain greek yogurt 1/2 cup of chicken broth 1/2 cup of milk 1 cup of shredded cheese 1 Tbsp garlic powder 1 Tsp Italian seasoning Salt and pepper to taste Preparation: 1. Preheat oven to 350 degrees.  2. Combine all ingredients in a ceramic dish (9 X13) and bake in the oven for 55-60 minutes. ENJOY! *1 Cup is about 110 calories! 

Skinny Potato Casserole 

Ingredients:

1 (32 oz ) bag of shredded potatoes

1 1/2 cups of plain greek yogurt

1/2 cup of chicken broth

1/2 cup of milk

1 cup of shredded cheese

1 Tbsp garlic powder

1 Tsp Italian seasoning

Salt and pepper to taste

Preparation:

1. Preheat oven to 350 degrees. 

2. Combine all ingredients in a ceramic dish (9 X13) and bake in the oven for 55-60 minutes. ENJOY!

*1 Cup is about 110 calories! 

August 26, 2012 • 5 notes
Egg-Stuffed Potato Ingredients:  -1 potato, baked and hollowed out -1/4 cup of chives -1/4 cup of shredded cheese -1 egg -Salt and pepper Preparation: 1. Preheat oven to 350 degrees. Bake and hollow out potato, then fill with cheese, chives, crack in one egg and top with salt and pepper and add more toppings of desired.  2. Bake for 15-20 mins, ENJOY! *1 serving, about 175 calories (depending on the size of the potato.) 

Egg-Stuffed Potato

Ingredients: 

-1 potato, baked and hollowed out

-1/4 cup of chives

-1/4 cup of shredded cheese

-1 egg

-Salt and pepper

Preparation:

1. Preheat oven to 350 degrees. Bake and hollow out potato, then fill with cheese, chives, crack in one egg and top with salt and pepper and add more toppings of desired. 

2. Bake for 15-20 mins, ENJOY!

*1 serving, about 175 calories (depending on the size of the potato.) 

August 9, 2012
Country Shrimp and Sausage: Ingredients: 3 quarts of water 1/4 cup of old bay seasoning  Salt and pepper (to taste) 4 chopped celery stalks 1 diced yellow onion 1 head of chopped garlic 2 1/2 lbs of small red potatoes 3 ears of corn 2 lbs of smoked sausage 2 lbs of medium shrimp Preparation: 1. In a slow cooker, add water, old bay, salt, celery, onion, garlic, and potatoes cook for 4-5 hours.  2. Add the corn and sausage cook for 1-2 more hours, then add shrimp and cook for 30 more mins.  *8 Servings in all, about 630 calories per serving. 

Country Shrimp and Sausage:

Ingredients:

3 quarts of water

1/4 cup of old bay seasoning 

Salt and pepper (to taste)

4 chopped celery stalks

1 diced yellow onion

1 head of chopped garlic

2 1/2 lbs of small red potatoes

3 ears of corn

2 lbs of smoked sausage

2 lbs of medium shrimp

Preparation:

1. In a slow cooker, add water, old bay, salt, celery, onion, garlic, and potatoes cook for 4-5 hours. 

2. Add the corn and sausage cook for 1-2 more hours, then add shrimp and cook for 30 more mins. 

*8 Servings in all, about 630 calories per serving. 

August 7, 2012
Quinoa Veggie Patties: Ingredients: 2 cups of cooked quinoa 4 eggs beaten 1/2 Tsp of salt 1/3 cup of chopped chives 1 small onion, chopped 1/3 parmesan cheese 3 cloves of garlic chopped 1 cup of Italian bread crumbs 1 Tbsp of olive oil  Preparation: 1. Combine the quinoa, eggs, and salt in a bowl. Stir in the onions, chives, cheese and garlic.  2. Add the bread crumbs, then form into 1 inch patties.  3. Heat oil in a pan, place patties over medium heat. Then, cook patties for about 6-7 mins until they are brown the flip over and cook for another 6 minutes until golden. Then cool on a rack! *About 125 calories per patty, makes about 12 patties ENJOY! 

Quinoa Veggie Patties:

Ingredients:

2 cups of cooked quinoa

4 eggs beaten

1/2 Tsp of salt

1/3 cup of chopped chives

1 small onion, chopped

1/3 parmesan cheese

3 cloves of garlic chopped

1 cup of Italian bread crumbs

1 Tbsp of olive oil 

Preparation:

1. Combine the quinoa, eggs, and salt in a bowl. Stir in the onions, chives, cheese and garlic. 

2. Add the bread crumbs, then form into 1 inch patties. 

3. Heat oil in a pan, place patties over medium heat. Then, cook patties for about 6-7 mins until they are brown the flip over and cook for another 6 minutes until golden. Then cool on a rack!

*About 125 calories per patty, makes about 12 patties ENJOY! 

July 26, 2012
Skinny Granola Ingredients: In a large bowl mix these ingredients: 10 cups old fashioned oats 2 cups whole wheat flour2 cups wheat germ 2 cups shredded coconut2 cups chopped pecans and/or almonds1 Tbsp salt In a separate bowl, mix the following:  4 Tbsp vanilla1/2 cup water3/4 cup of oil (I use coconut)2 cups honey  Preparation: 1. First, divide the wet mixture between your two bowls of granola and mix well. 2. Them spread your granola in two large, shallow pans. Bake at 250 until golden and almost dry, about 2 hours. Every 30 minutes rotate your pans and stir and crumble the granola with a big wooden spoon. 3. When it’s all golden and you’ve broken up most of your big chunks, remove from the oven and let cool. Store tightly covered or in the refrigerator. ENJOY! *This recipe makes a ton! 1/2 cup is about 165 calories! 

Skinny Granola

Ingredients:

In a large bowl mix these ingredients:

10 cups old fashioned oats 
2 cups whole wheat flour
2 cups wheat germ 
2 cups shredded coconut
2 cups chopped pecans and/or almonds
1 Tbsp salt

In a separate bowl, mix the following: 

4 Tbsp vanilla
1/2 cup water
3/4 cup of oil (I use coconut)
2 cups honey 

Preparation:

1. First, divide the wet mixture between your two bowls of granola and mix well.

2. Them spread your granola in two large, shallow pans. Bake at 250 until golden and almost dry, about 2 hours. Every 30 minutes rotate your pans and stir and crumble the granola with a big wooden spoon.

3. When it’s all golden and you’ve broken up most of your big chunks, remove from the oven and let cool. Store tightly covered or in the refrigerator. ENJOY!

*This recipe makes a ton! 1/2 cup is about 165 calories! 

June 25, 2012
Greek Couscous Salad  Ingredients: 2 cups of whole wheat couscous 1 cup of chopped cherry tomatoes  1/2 cup of chopped black olives 1 cup of cucumbers 3 Tbsp of lemon juice 1/3 cup of feta cheese 2 Tbsp olive oil Preparation: 1. Cook couscous according to box directions then set aside to cool. 2. Mix all veggies, lemon juice and olive oil together and then toss in couscous. *Enjoy! Makes about 4-5 servings. 200 Calories per cup :) 

Greek Couscous Salad 

Ingredients:

2 cups of whole wheat couscous

1 cup of chopped cherry tomatoes 

1/2 cup of chopped black olives

1 cup of cucumbers

3 Tbsp of lemon juice

1/3 cup of feta cheese

2 Tbsp olive oil

Preparation:

1. Cook couscous according to box directions then set aside to cool.

2. Mix all veggies, lemon juice and olive oil together and then toss in couscous.

*Enjoy! Makes about 4-5 servings. 200 Calories per cup :) 

June 24, 2012
Skinny Cranberry-chip Oatmeal Bars  Ingredients: 1/2 cup dark brown sugar 1/2 cup of splenda or sugar 8 oz of greek yogurt 2 egg whites 2 Tbsp of coconut oil (or canola ) 2 Tbsp skim milk 1 Tsp vanilla  1 1/2 cups of whole wheat flour 1 Tbsp of baking soda 1 Tsp of cinnamon 1/2 Tsp of salt 2 1/2 cups of quick oats  1/2 cup of crasins 1/3 cup of white or regular chocolate chips  Preparation: 1. Pre heat oven to 350. Mix sugars, yogurt, milk, vanilla, oil, and egg whites together well.  2. In a separate bowl, add flour, baking soda, cinnamon, and salt. Mix well, then add to yogurt mixture.  3. Then add the oats and cranberries. Pour mixture into mini muffin pans, cupcake pans or a big pan and sprinkle chocolate chips on top. Place in oven for 15-20 mins. ENJOY! *Makes about 20 bars, each bar is 130 calories! :D 

Skinny Cranberry-chip Oatmeal Bars 

Ingredients:

1/2 cup dark brown sugar

1/2 cup of splenda or sugar

8 oz of greek yogurt

2 egg whites

2 Tbsp of coconut oil (or canola )

2 Tbsp skim milk

1 Tsp vanilla 

1 1/2 cups of whole wheat flour

1 Tbsp of baking soda

1 Tsp of cinnamon

1/2 Tsp of salt

2 1/2 cups of quick oats 

1/2 cup of crasins

1/3 cup of white or regular chocolate chips 

Preparation:

1. Pre heat oven to 350. Mix sugars, yogurt, milk, vanilla, oil, and egg whites together well. 

2. In a separate bowl, add flour, baking soda, cinnamon, and salt. Mix well, then add to yogurt mixture. 

3. Then add the oats and cranberries. Pour mixture into mini muffin pans, cupcake pans or a big pan and sprinkle chocolate chips on top. Place in oven for 15-20 mins. ENJOY!

*Makes about 20 bars, each bar is 130 calories! :D 

June 16, 2012

Saturday Workout

In 10 Minutes! 

30 jumping jacks

15 jumps in place

20 hamstring curls

20 bent rows

20 bicep curls

20 tricep kickbacks

*Repeat at your own pace take rests in between sets, 3 sets.