May 24, 2008
· Filed under recipes · Tagged lunch, recipes
I just made the best lunch. You can probably tell by looking at my blog that Im an avocado lover.
To make this healthy, yummy lunch you will need:
1/4 of an avocado
2 slices of tomato
1/2 of a chicken breast
mayo
red pepper
olive oil
balsamic vinegar
salt/pepper/garlic to taste
whole grain bread
Cook the chicken in a little bit of oil and balsamic. Sprinkle with salt pepper garlic. Slice avocado and tomatoes. Toast the bread and spread with mayo that has been mixed with a little bit of red pepper. Pile tomatoes, avocado and chicken on bread and enjoy.
May 9, 2008
· Filed under nutrition, recipes · Tagged breakfast, nutrition, protein, recipes
Makes 2 Servings:
5 large eggs
2 tbs water
2 tbs fresh basil, chopped
1 tbs fresh mint, chopped
3 scallions, finely chopped
3 ounces reduced-fat feta cheese, crumbled
8 small cherry tomatoes, halved
beat eggs, season with salt & pepper, add 2 tbs water, basil, mint, scallions
spray a large skillet with cooking spray, pour in egg mixture and cook over medium heat for 4-5 mins, pushing the mixture from sides to center. top with feta and tomatoes. May slide pan under broiler until golden brown
Nutrition facts: 304 calories
May 9, 2008
· Filed under recipes · Tagged drinks, recipes, smoothie, snacks
10 ounces skim milk or plain soy milk
1 tbs peanut butter
1 banana
Combine all in blender until smooth
Add 6 ice cubes for thicker consistency
May 7, 2008
· Filed under recipes · Tagged food, recipes, shrimp
You know I love the recipes 
Shrimp Linguini
I cup linguini
3.5 ounces broiled shrimp
2 minced garlic cloves
2 tbs. chopped parsley
Cook and season the shrimp as you please. Boil water to cook pasta. Brown garlic in pan and then toss with shrimp. Toss shrimp, garlic & parsley with hot pasta. And Serve
April 26, 2008
· Filed under recipes · Tagged recipes, snacks
Put all of these together.. And enjoy.
My favorite kind of salad:
- 1 tbsp shaved provolone cheese (optional) .
- 1 tbsp red onions, sliced .
- 2 tbsps baked kalamata olives .
- 1/4 c grape tomatoes, halved .
- 1 c sliced romaine lettuce .
- 1/4 c marinated artichoke hearts .
- 1 tsp balsamic vinegar, or a Greek dressing of your choice.
April 24, 2008
· Filed under recipes · Tagged food, nutrition, recipes, snacks
This mixture could also be used for a pasta sauce..
Serves 4
Prep time: 7 mins
Cook time: 2 mins
You will need:
2 ripe tomatoes
1 clove garlic
1 cup frozen artichoke hearts, thawed & drained
1/2 cup chopped fresh parsley
1/4 cup chopped toasted walnuts
1/2 lemon, juiced & zested
1/4 cup plus 1 teaspoon extra-virgin olive oil
1/4 cup freshly grated parmesan
salt & pepper to taste
4 thick slices of ciabatta bread
Preheat the broiler. Coarsely chop the tomatoes & garlic. Place in food processor along with the artichokes, parsley, walnuts, lemon juice & zest, 1/4 cup of the olive oil, Parmesan, salt, and pepper. Pulse until combined but still chunky.
Place the slices of bread on a cookie sheet and broil until golden on both sides. Lightly brush the slices with the remaining 1 teaspoon of olive oil. Spread the tomato-artichoke mixture on top and serve.
Nutrition facts/serving:
(1 slice): 340 calories, 23 g fat (58% of calories), 3 g saturated fat, 28 g carbs, 9 g protein, 4g fiber, 91 mg calcium, 2 mg iron, 336 mg sodium.
April 22, 2008
· Filed under recipes · Tagged food, recipes, snacks
I was reading one of my older Fitness Magazines and I came across an article that said you should eat about 350 calories for breakfast, about 400 for lunch, about 450 for dinner, and under 150 for a snack. Its hard to count calories, especially when you like to cook at home often, so here are a couple recipes I have found that fall under the suggested calorie limits and taste amazing. =)
Breakfast – 350 calories
Banana & Honey Smoothie
1 cup light vanilla soy milk
1 small banana
1 tbs honey
2 tbs old-fashioned oatmeal
1 tbs ground flaxseeds
Blend together until smooth
Tomato-Basil Ricotta Toast
2 slices whole-grain bread
1/2 cup low-fat ricotta cheese
5 fresh basil leaves
4 slices tomato
Toast bread & spread with cheese.
Top with basil and tomato.
Lunch – 400 calories
Avocado & Black-Bean Wrap
2 whole-wheat tortillas
3/4 cup canned black beans, rinse & drain
1/5 avocado, chopped coarsely
2 tbs salsa
1 cup romaine lettuce
Wrap black beans, avocado, salsa & lettuce together
Balsamic Chicken Salad Pita
1 cup precooked, diced chicken
2 tbs balsamic vinegar
1/4 cup chopped scallions
1 large stalk celery, chopped
1 whole-wheat pita
1 cup mixed salad greens
Mix chicken, vinegar, scallions & celery.
Fill pita with mixture & salad greens
Takeout!! Panera
Black-bean soup
1/2 Classic Cafe Salad
w/ fat-free poppy-seed dressing
Dinner – 450 calories
Garlic-Basil Shrimp & Zucchini Pasta
1 cup whole-wheat pasta noodles
3 ounces frozen precooked & shelled shrimp, thawed
1 cup chopped zucchini
2 tbs chopped fresh basil
2 garlic cloves, minced
1 tbs olive oil
Cook pasta. Mix hot noodles with remaining ingredients.
Artichoke & Tomato Panzanella Salad
2 slices whole-grain bread
1 cup chopped canned artichokes, rinsed & drains
1 cup chopped fresh tomato
1/2 cup canned white beans, rinsed & drains
2 tbs low-fat italian vinaigrette dressing
Toast bread and cut into small squares.
Add artichokes, tomatoes, beans, bread squares and dressing and combine.
Takeout!! Sushi
Miso Soup (1 cup)
Tuna Roll (6 pieces)
Small seaweed salad
Snacks – Under 150 calories (2 a day)
1. Skinny Cow Vanilla Ice Cream Sandwich
2. 14 almonds & a small apple, peeled
3. 1/2 cup raspberry sorbet
4. 12-ounce caramel frappuccino light (no whipped cream!)
5. 1 ounce chocolate covered almonds
6. 100-calorie mini bag of popcorn
7. 1 ounce string cheese & 4 whole-grain crackers
8. Root beer float (1/2 cup vanilla frozen yogurt, 12 ounces diet root beer)
April 21, 2008
· Filed under health, nutrition, recipes · Tagged drinks, nutrition, recipes, snacks
Milk–Drink as is!
2% or less
Milk contains:
Calcium, Protein, Potassium, Vitamin A & B12 & D
Riboflavin, Niacin, Phosphorus
Orange Juice
Just one glass of orange juice contains:
A full day’s supply of vitamin C
As much potassium as a banana
A good source of folate
Fruit Smoothies
Easy Smoothie Recipes
Smoothies contain tons of fruit which means lots of nutrients. |
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Green Tea Soda
If you are looking a healthy, refreshing cold drink alternative this is for you. Try it.
4 Green Tea Bags (I used Republic of Tea Wild Berry Plum Green Tea)
4 Cups Boiling Water
Pyrex Measuring cup
3 Teaspoons Agave Syrup
4 Cups Natural Sparkling Mineral Water
Place tea bags in Pyrex measuring cup. Pour boiling water over tea bags. Stir in Agave Syrup, Place in refrigerator about 1 hour to cool. Remove tea and take out tea bags. For each serving, pour half a glass of tea into tall glass. Fill rest of glass with sparkling mineral water. Add ice.
Strawberry Shake
2 cups milk
1 tbsp honey
1 tsp vanilla extract
1 cup frozen strawberries
In a blender, combine milk, honey, vanilla and frozen strawberries.
Blend until smooth. Pour into glasses and serve.
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April 16, 2008
· Filed under nutrition, recipes · Tagged food, nutrition, protein, recipes, snacks
Sweet Maple Popcorn
Drizzle 5 teaspoons pure maple syrup over 1 3/4 cups hot air-popped popcorn. Sprinkle with salt, if desired.
Bonus: This sweet snack contains fiber, a waist whittler that’s also good for your ticker.
Chocolate Yogurt Pops
In a blender, puree 1 1/2 cups lowfat vanilla yogurt, 1/3 cup cold water, 2 packets sweetened cocoa powder mix and 2 tablespoons unsweetened cocoa powder. Pour into four 4-ounce ice-pop molds. Freeze overnight.
Bonus: These pops pack protein, key for building muscles, as well as calcium, which helps maintain strong bones.
April 15, 2008
· Filed under recipes · Tagged food, recipes, shrimp
Tropical shrimp with ginger-mango relish
Serves: 4
Prep Time: 26 minutes
Cook Time: 8-10 minutes
Nutrition Score per serving:
(5 shrimp and 1/3 cup relish): 218 calories, 7 g fat (29% of calories), 1 g saturated fat, 14 g carbs, 25 g protein, 1 g fiber, 79 mg calcium, 3 mg iron, 330 mg sodium
Tonight’s dinner
Ingredients
4 teaspoons extra-virgin olive oil, divided
¼ cup chopped parsley
2 teaspoons minced garlic
1 ¼ teaspoons each salt and ground pepper
1 ¼ pounds large shrimp, peeled, deveined, and patted dry
1 large ripe mango, peeled and diced
¼ cup minced red onion
4 tablespoons crystallized ginger, slivered
Zest of 1 lime
1 tablespoon lime juice
Lime wedges (optional)
Directions
Preheat oven to 350°F.
In a large shallow bowl, combine 2 teaspoons oil, parsley, garlic, salt, and pepper. Add shrimp and toss to combine, then spread in a single layer on a large cookie sheet lined with aluminum foil. Bake 8 to 10 minutes or until shrimp are just cooked.
Meanwhile, in a medium bowl, combine mango, red onion, ginger, lime zest, lime juice, and remaining 2 teaspoons oil and toss to coat.
Place 5 of the cooked shrimp in a covered container and refrigerate until you’re ready to prepare them for your lunch.
Divide remaining shrimp among four dinner plates and top with mango relish. Serve with lime wedges if desired.
