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
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.
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. =)
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
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
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.
Takeout!! Sushi
Miso Soup (1 cup)
Tuna Roll (6 pieces)
Small seaweed salad
1. Skinny Cow Vanilla Ice Cream Sandwich
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.
Lemon water….
-aids the digestive system
-makes eliminating waste products from the body easier
-prevents constipation & diarrhea
-rejuvenates skin from within & brings a glow to your face
-helps pave way for losing weight faster
-flushes out body toxins
-promotes immune system
-protects from most infections
-works as a blood purifier
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
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)
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.
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| 1 3/4 cups sugar 1/4 teaspoon salt 1 cup cake flour, sifted 12 egg whites (the closer to room temperature the better) 1/3 cup warm water 1 teaspoon orange extract, or extract of your choice 1 1/2 teaspoons cream of tartar Preheat oven to 350 degrees F. |
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Coffee is not only fighting disease, it also may be a mood elevator and headache reducer. It may even be able to lower your risk of having cavities.
Some doctors may warn you that two cups a day is the limit, because caffeine can be harmful. However, according to recent studies at Harvard, six cups or more a day has cut men’s risk of diabetes by 54% and women’s by 30%. (WebMd.com).
“Overall, the research shows that coffee is far more healthful than it is harmful,” says Tomas DePaulis, PhD, research scientist at Vanderbilt University’s Institute for Coffee Studies, which conducts its own medical research and tracks coffee studies from around the world. (WebMd.com)
This research has also shown that coffee seems to counteract some damage caused by other harmful acts such as smoking and heavy drinking. These people have less heart disease and liver damage when they regularly consume large amounts of coffee when compared to those who do not.
So next time you pour yourself a cup of coffee, don’t second guess yourself, drink up.
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| 8 ounces frozen mixed berries 2 small bananas, peeled, cut into 2-inch pieces, and frozen 6 ounces vanilla yogurt, preferably whole milk 1 cup whole milk 1 to 2 tablespoons honey Add all ingredients to blender and puree until smooth. Pour into glasses and serve immediately. |
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| 3 (6-ounce) chicken breasts 1 tablespoon soy sauce 1 tablespoon vegetable oil 1 tablespoon grill seasoning Salad:
Spicy peanut sauce: Heat a grill pan over high heat. Toss chicken with soy and oil and grill 6 minutes on each side.Combine cucumber, sprouts, carrots, scallions, basil, mint and sesame with a generous sprinkle of sugar and vinegar. Season salad with salt, to taste. Whisk peanut butter, soy sauce, vinegar and cayenne together. Stream in vegetable oil. Slice cooked chicken on an angle. Toss with veggies and herbs. In a very hot nonstick skillet or over a gas burner heat tortillas 15 seconds on each side. Pile chicken and veggies in wraps and drizzle liberally with spicy peanut sauce before wrapping and rolling.
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