Category Archives: Recipes

Monday Fit Recipe

There is a recipe craze going around the fitness world, called raw balls, their dangerously addicting but luckily their packed with healthy ingredients. I make a batch every week and grab one here and there, before I hit the gym, when I’m craving something sweet, right before bed, pretty much whenever! ;) They seriously don’t take any-time to make, there so good for you, your kids will love them to, so why not give them a try? This is one of the many recipes I have for raw-balls, so there will be many more to come!

Ingredients:

  • 3 C Dates
  • 4 C  oatmeal
  • 1 C Unsweetened coconut
  • 1/4 C Chia (optional)
  • 1/4 C Ground flax
  • 1/4 C Cashews, chopped fine
  • 1/2 C Almonds, chopped fine
  • 1/4 C pumpkin seeds
  • 2 T Peanut butter
  • 1/2 C Coconut oil
  • 2 T Cinnamon (other spices could be good too)
  • 1/2 tsp Salt

Directions:

  1. Put dates in a bowl with enough water to cover them. I have some harder dates so I left them in about 20-30 minutes (when I’m in a hurry I skip this step and just add some water to the blender).
  2. Drain water into another bowl and pour dates into a blender and blend. You want it to be a paste when you are finished. You can use some of the water you drained off to help make the paste if your dates did not absorb enough. Add a little at a time. You don’t want it to be runny. The goal is a thick, smooth consistency.
  3. Then pour the date mixture and all the remaining ingredients into the bowl. Mix until all combined. Roll into balls. The recipe made 28 balls. Put them in the freezer to harden on a cookie sheet. I freeze the ones I can’t eat right away in zip lock bags.

Wednesday Fit Recipe


Are you planning on barbequing this weekend for Memorial Day? This recipe is one of my faves, so I tweaked it a bit to make in more figure friendly ;) I ommited the bacon, swaped the sugar for honey and cut down on the mayo fat with half light mayo and half plain greek yogurt. The results…AMAZING!!! I ate the entire batch myself! For dinner I would add a protein with it, veggie burgers, grilled chicken, or a turkey burger. It’s a great dinner to have, so low in carbs before bed.

INGREDIENTS:

6 C. broccoli florets

2/3 C. craisins

1/2 C. red onion, small dice

1/2 C. sliced almonds

Dressing:

1/2 C. light mayo

1/2 C. plain Greek yogurt

3 T. honey

Directions:

Whisk the dressing ingredients in a small bow. Pour over the other ingredients. Mix well and refrigerate for a few hours before serving.


Wednesday Fit Recipe

Banana-Split Pops

I don’t know how to categorize this recipe…breakfast, snack, dessert, or side. It’s so so so fun and good. Your kids will love them and so will you! Be creative and add what ever your family enjoys, raisins, coconut, flax seed, cheerios, etc…the possibilities are endless!

IMG_9480

(source)

Ingredients:

  • 3 large bananas, cut in half
  • 6 popsicle or lollipop sticks
  • One 6 oz. container strawberry Greek yogurt* (for extra protein, add a scoop of vanilla protein powder)
  • 1/4 c. chopped nuts
  • 1/3 c. chocolate chips or chunks

Directions:

Insert a stick in the center base of each banana half.

Using a mini-spatula or pastry brush, paint on yogurt.  Sprinkle on nuts and chocolate chunks or chips.

Transfer banana pops to a plate that has been lined with waxed paper and place plate in the freezer for 45 minutes or longer.

I got this recipe from peas and thank-you, its a super fun website!


Tuesday Fit Challenge

Slow Digesting Carbs

For today, one day, that’s all, try to only eat slow digesting carbs!

Slow-digesting carbs are mostly complex carbs found in foods with plenty of fiber and starch. Slow-digesting carbs also include simple carbs if they are eaten with their natural fiber or milk protein, such as fruits and dairy products. Fast-digesting carbs include refined grains and foods with plenty of sweeteners including sugar, honey and corn syrup.

My Favorite!

Here is a list of slow, also known as complex carbs:
  • Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
  • Potatoes (ALL KINDS)
  • Rice (BROWN)
  • Pasta (WHOLE WHEAT)
  • Bread (ALL KINDS EXCEPT WHITE BREAD)
  • Beans (ALL KINDS)
  • Fruits and Vegetables

Here is a list of fast, also knon as simple carbs (stay away!):

  • Sugar (ALL KINDS)
  • Pineapple
  • Rice (WHITE)
  • Pasta (WHITE)
  • Bread ( WHITE BREAD)
  • Dried Fruits

 


Wednesday Fit Recipe

Dill Chicken Salad Sandwiches

This recipe will change your life…no kidding! It is amazing! At first I was a little hesitate when the title started with dill but, it doesn’t over power it at all and gives it just the right amount of surprise that your typical chicken salad doesn’t have. Out of all the recipes I’ve posted this is a MUST to try! I promise you will not be disappointed. I ate this for lunch and dinner for 3 straight days, that’s saying something (I HATE to eat the same thing twice). Enjoy!

Ingredients:

2 cups shredded, cooked chicken breast (I grilled mine on the Panini Press)
1 cup grapes, sliced into halves (I used red)
1/2 cup chopped cashews
1/2 cup chopped celery
2 Tbsp chopped green onion
1/3 cup freshly grated Parmesan cheese
1/4 cup mayonnaise (I used half light mayo and half plain Greek yogurt)
1/4 cup buttermilk
2 tsp lemon juice
1 tsp dried dill
1 tsp dried parsley
1/4 tsp garlic powder
Salt and pepper to taste*

Green leaf lettuce, for serving (optional)

 

Directions:

In a small mixing bowl, combine mayonnaise, buttermilk, lemon juice, dill, parsley, garlic powder, salt and pepper. Stir until well combined.  Set aside.  In a large mixing bowl, toss together chicken, grapes, cashews, celery, green onion and Parmesan. Pour dressing over chicken mixture and toss mixture until well coated. Serve on a bed of lettuce (if desired) on sliced whole wheat bread, or whole wheat tortilla. I also dipped Special K crackers in it for a snack ;)

Who dished it up first:

http://www.cookingclassy.blogspot.com

P.s. Not a kiddo fave

 


Wednesday Fit Recipe

Whole Wheat Pretzel Bites

I love pretzels…these pretzels have are chewy on outside yet soft on the inside. I was skeptical that a whole wheat version wouldn’t measure up but I was surprised. They make great snacks for kids, I put them in their lunch boxes with string cheese wrapped with ham. Or you can call them your carb-loaded dinner;)

Ingredients:

Dough:
1 1/2 cups whole wheat flour
1 cup all-purpose flour
1/2 teaspoon salt
1 teaspoon sugar
2 1/4 teaspoons instant yeast
1 cup very warm water

Topping:
1/2 cup  warm water
2 tablespoons baking soda
Coarse salt (optional)
2tablespoons butter, melted

Directions:

In a large bowl or the bowl of an electric mixer, place the flour, salt, sugar and yeast. Mix to just combine. Add the water and mix well, adding more flour, as needed, a bit at a time to form a soft, smooth dough that clears the sides and bottom of the bowl. Knead the dough, by hand or machine, for about 5 minutes, until it is soft, smooth and quite slack. The goal is to get a really soft dough that isn’t overly sticky. Lightly flour the dough and place it in a plastic bag; close the bag, leaving room for the dough to expand, and let it rest for 30 minutes or up to 60 minutes.

Preheat your oven to 500°F. Don’t be afraid of the high heat! This is what will help those pretzels to brown up perfectly and stay soft on the inside. Prepare two baking sheets by lining them with parchment paper or lightly greasing them.

Transfer the dough to a lightly greased work surface, and divide it into about four strips of equal length. Allow the pieces to rest, uncovered, for 5 minutes. While the dough is resting, combine the 1/2 cup warm water and the baking soda in a liquid measuring cup (deep enough to dip the pretzel bites into). Make sure the baking soda is thoroughly dissolved. Sometimes I have a hard time getting the baking soda completely dissolved, so I just lightly stir up the mixture right before adding each pretzel.

Cut each strip of dough into about 6-8 pieces, about 1 to 1 ½ inches in width. You don’t have to be completely exact, just eyeball it. Dip each pretzel bite in the baking soda solution (this will give the pretzels a nice, golden-brown color), and place them on the baking sheets. Sprinkle them lightly with coarse, kosher, or pretzel salt. Allow them to rest, uncovered, for 10 minutes.

Bake the pretzels for 7-8 minutes or until they’re golden brown. Bake one sheet at a time – it won’t hurt the other pretzels to chill out for a little longer.

Remove the pretzels from the oven, and brush them thoroughly with the melted butter.  Eat the pretzels warm, or reheat them in an oven or microwave on low heat.

KID APPROVED


Wednesday Fit Recipe

Chocolate Crispy Treats

Two things I LOVE…rice-crispy treats and chocolate! I just had to find a way to justify eating rice crispy treats! I defiantly wouldn’t recommend eating the whole batch but you will be tempted so have a game plan before you make them, they are devilish. These are a treat!

Ingredients:

3 c. rice crispies ( I used 1/2 brown rice crispies and 1/2 regular)

2 1/2 t. pure vanilla extract

1/2 t. salt

1/2 c. plus 2 T. nut butter

1/2 c. sticky sweetener (I used agave but honey works to)

1/4 c. cocoa powder (or your favorite chocolate protein powder)

Directions:

Mix your pb, sweetener, extract, cocoa, and salt. Melt in microwave, then pour over the cereal and stir well, making sure to coat all the crispsies. Form into balls or line a pan with wax paper and spread the mixture evenly into the pan. Place a sheet of way paper on top of the mixture, then press down as firmly as you can. Freeze for at least a half hour before slicing. These treats can be stored in the freezer, in the fridge, or loosely covered in a  cool dry place. But the best place is in your tummy :)

EAT IN MODERATION!


Wednesday Get Fit Recipe

What are you having for dinner?

Here’s mine, can’t wait!

Cuban-Style Black Bean Bowls

You all know how much I love beans; there super cheap, healthy, and easy! I cook with them whenever possible! Served with brown rice and toppings like, Greek yogurt, tomatoes, avocados, and baked tortilla chips for scooping, they are a meal in themselves.

Black beans have a ton of flavor all on their own. Their earthy flavor only intensifies when seasoned with oregano, bay leaf and cumin along with an onion, bell pepper and garlic.

The goal is to cook the beans until they’re super soft and creamy so they just about melt in your mouth. You can mash up a cup or two of the beans and add them back to the pot for extra creaminess.

They’re best made in the slow cooker but I’ve also included the stove top method in the recipe. They are a bit of work as they call for dried beans that need soaking first. I included a quick method for that too.

The good thing is the recipe makes a lot so you can count on leftovers unless you’re feeding a crowd.

 

Ingredients:

  • 1 pound dried black beans
  • 1 bay leaf
  • 2 teaspoons dried oregano, crushed between fingertips
  • 4 tablespoons olive oil
  • 1 tablespoon ground cumin
  • 1 large onion, diced
  • 1 small green bell pepper, diced
  • 6 cloves garlic, minced
  • sea or kosher salt and freshly ground black pepper
  • fresh cilantro leaves, chopped
  • for the bowls:
  • cooked rice
  • your choice of:
  • avocado/guacamole
  • sour cream
  • hot sauce
  • shredded cheese
  • diced tomatoes/salsa
  • tortilla chips

Directions:

Soak the black beans using one of the methods below before using.
Stovetop Directions:
    1. Put beans, bay leaf, oregano, and 1 tablespoon of the oil into a large pot, then cover with cold water by 3″. Bring to a boil over high heat then reduce heat to medium-low and simmer, adding more water as needed to keep beans covered, until beans are very soft about 2 hours.
    2. Heat remaining oil in a medium skillet over medium-low heat and add cumin, onions, green peppers and garlic. Saute until soft and onions translucent. Season to taste with salt and pepper, then add to beans. Continue cooking beans, stirring occasionally for 15-20 minutes, tasting and reseasoning as needed. For a super creamy texture remove a cup of the beans, smash them up and mix back in. Remove bay leaf before serving. Garnish with chopped cilantro. Serve with rice and your choice of toppings.
Crockpot Directions:
    1. Add the beans, bay leaf, oregano, 1 tablespoon oil and enough water to cover the beans by 2″.
    2. Heat remaining oil in a medium skillet over medium-low heat and add cumin, onions, green peppers and garlic, saute until soft and onions translucent. Add to beans.
    3. Cook on high 4-5 hours on high or 8 hours on low until beans are very soft. For a super creamy texture remove a cup of the beans, smash them up and mix back in. Remove bay leaf. Garnish with cilantro. Serve with rice and your choice of toppings.
Quick Soak Method: Sort and rinse beans. Add to a large pot with 6-8 cups cold water, bring to a rapid boil and boil for 2 minutes. Remove from heat, cover and let stand for 1 water. Drain and rinse before using.
Long Soak Method: The night before sort through the dried beans and throw away any stones. Rinse under cold water and place in a pot with 6-8 cups of water and allow to soak overnight.* Drain and rinse before using.

 

 


Wednesday Fit Recipe

Light Mexican Lasagna

Who doesn’t love the classic Mexican lasagna? I’ve take the recipe and incorporated some healthy adjustments ;) I’ve extended the ground beef with re-fried beans which helps lower saturated fat and add more fiber, using corn in the recipe adds volume and nutrients, such as folate and manganese, and not so many calories. The whole wheat tortillas, onion, green pepper, and onion add about 3 grams of fiber per serving. Switch out the seasoning packet for spices plus flour to thicken, sprinkle cheese on top only. Garnish with shredded lettuce and chopped tomato for added eye appeal.

Ingredients:

  • 2 pounds extra-lean ground beef (95% lean) (I used 1 lb of hamburger and 1 lb of turkey burger)
  • 1 medium onion, chopped
  • 1 medium green pepper, chopped
  • 3/4 cup water
  • 2 tablespoon all-purpose flour
  • 2 tablespoon hot chili powder
  • 2 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 2 can (16 ounces) refried beans
  • 1 cup salsa
  • 4 whole wheat tortillas
  • 1 cup frozen corn
  • 1 1/2 cup shredded sharp cheddar cheese
  • Shredded lettuce and chopped tomatoes, optional

Directions:

  • In a large nonstick skillet, cook the beef, onion and green pepper over medium heat until meat is no longer pink. Stir in the water, flour, chili powder, garlic powder, cumin, coriander and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 5-6 minutes or until thickened.

In a small bowl, combine beans and salsa. Place two tortillas in a round 9×13 baking dish coated with cooking spray. Layer with half of the beef mixture, bean mixture and corn; repeat layers. Top with cheese.

  • Bake, uncovered, at 350° for 25-30 minutes or until heated through and cheese is melted. Let stand for 5 minutes before cutting. Serve with lettuce and tomatoes if desired. Yield: 12 servings.

Questions:

1. Whats your favorite Mexican dish?

Mine is defiantly nachos!!!!!!


Wednesday Fit Recipe

Favorite Granola

Notice the title, Favorite Granola. I have a gazillion and one granola recipes, it’s one of my favorite treats but this has got to be my very favorite! It’s simple, crunchy, sweet, and just plain delicious. I make a batch of granola about every other week, I always double the recipe put half of it in a cookie jar and freeze the other half. I love granola plain, in yogurt, on top of my protein shakes, on top of oatmeal, for cereal, the list goes on and on and on and on. I realize granola is high in calories so I “try” and eat it in moderation.

Ingredients:

8 c. oats

3 c. whole almonds (you can use any type of nut)

1/2 c. brown sugar

1 t. salt

1 t. ground cinnamon (I like more)

1/2 c. canola oil (You can use any type of oil, my favorite is coconut because it’s healthier)

1/2 c. honey (tip:use same measuring cup that you measured the oil in and the honey will slide right out)

2 t. vanilla extract

3 c. dried fruit (my favorite is craisins and blueberries)

Handful of Flax and Chia seeds (optional)

Directions:

Preheat oven to 300 degrees. In a large bowl, mix oats, almonds, brown sugar, salt, and cinnamon.

In a small saucepan, warm the oil and honey. Wish in vanilla extract. Pour the honey, oil, and vanilla mixture over the oat mixture. Mix gently but well. Mix with spatula and then your hands.

Spread mixture on two cookie sheets and bake for 40 minutes, stirring after the first 20. Cool, then break up clumps. Mix in dried fruits. At this point I sprinkle flax seed and chia seeds on top for extra nutrition ;)

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Questions:

1. How do you eat your granola?

2. Do you have a favorite recipe or brand you love?


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