week 8 recipe

Can you eat healthy and have dessert?  The answer is YES!

This weeks recipe is Whole Wheat Nutella Fudge Brownies.  Sounds delicious.

Ingredients

1 cup Nutella
2 eggs
1/2 cup and 2 tablespoons whole wheat flour

How-To

Preheat the oven to 350 degrees.
In a 12 cup muffin pan, line 7 of the cups with either foil or paper liners.
Beat the Nutella and eggs together in a medium bowl.
Add in the flour and mix until blended.
Pour evenly into cups about 3/4 the way up.
Bake for 20-25 minutes, or until they are crackly on the top

MMMMMMMMMMMMMMM I know you will love these!

week 7 recipe

This week we have Tuscan Style Tuna Salad!  This would be a really great lunch item, especially over a nice green salad.

Ingredients:

• 2 6-ounce cans chunk light tuna, drained (see Note)
• 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
• 10 cherry tomatoes, quartered
• 4 scallions, trimmed and sliced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Preparation

1. Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
• Ingredient Note: When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.

Nutrition

Per serving: 253 calories; 8 g fat ( 1 g sat , 5 g mono ); 53 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 453 mg sodium; 451 mg potassium.
Nutrition Bonus: Fiber (25% daily value), Vitamin C (20% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 3 1/2 very lean meat, 1 fat

week 6 recipe

Who doesn't love pizza?

This week's recipe is Easy Pita Bread Pizza. This is a great pizza that you can make at home for less calories and it's totally customizable. You can make this with any healthy toppings that you'd like.

Ingredients:
1 pita bread
2 tbsps pizza sauce (spaghetti)
14 cup mozzarella cheese (shredded)
spices (dried herbs oregano basil garlic powder)
olive oil (optional)

1 Brush on a little olive oil on the pita.
2 Spread sauce on top of the pita.
3 Sprinkle on the shredded cheese.
4 Sprinkle on pinches of desired herbs and spices, and add any toppings you'd like.
5 Place on baking sheet, bake for 5-7 minutes at 400°, or until cheese is melted (times may vary).
6 Slice with pizza cutter and enjoy!

This is meal that will satisfy your cravings and leave you eating healthy, and it's very customizable! Enjoy!

week 5 recipe

I think these would be great for breakfast, especially when you need something fast when running out the door.

Don't throw away those bananas that are turning brown and soft. They're perfect for making these muffins moist with lots of banana flavor.

Prep Time: 10 Minutes

Total Time: 30 Minutes

Makes 12 muffins

1

cup mashed very ripe bananas (2 medium)

1/2

cup packed brown sugar

1/3

cup skim (fat-free) milk

1/4

cup canola oil

1

egg

1 1/2

cups Gold Medal® white whole wheat flour

2 1/2

teaspoons baking powder

1/2

teaspoon salt

1/3

cup miniature semisweet chocolate chips

2

tablespoons granulated sugar

1. Heat oven to 400ºF. Grease bottoms only of 12 regular-size muffin cups with shortening or cooking spray, or place paper baking cup in each muffin cup.
2. In large bowl, beat bananas, brown sugar, milk, oil and egg with electric mixer on medium speed, or mix with spoon. Stir in flour, baking powder and salt just until flour is moistened. Fold miniature chocolate chips into batter.
3. Divide batter evenly among muffin cups; sprinkle each with 1/2 teaspoon sugar. Bake 13 to 18 minutes or until toothpick inserted in center comes out clean. Immediately remove from pan.

Makes 12 muffins

 

Nutrition Information: 1 Serving (1 Muffin)

• Calories 190 (Calories from Fat 60),
• Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g),
• Cholesterol 20mg;
• Sodium 190mg;
• Total Carbohydrate 30g (Dietary Fiber 2g, Sugars 16g),
• Protein 3g;

Percent Daily Value*:

• Vitamin A 0 %;
• Vitamin C 0 %;
• Calcium 6 %;
• Iron 4 %;

Exchanges:

• 1 Starch;
• 0 Fruit;
• 1 Other Carbohydrate;
• 0 Skim Milk;
• 0 Low-Fat Milk;
• 0 Milk;
• 0 Vegetable;
• 0 Very Lean Meat;
• 0 Lean Meat;
• 0 High-Fat Meat;
• 1 Fat;

Carbohydrate Choices:

• 2;

*Percent Daily Values are based on a 2,000 calorie diet.

Recipe week four

(The photos and recipe are from here.)

The secret to a grilled pizza is having all your ingredients ready to go before you head out to the grill. Make it a meal: Toss the extra black beans, diced tomato and some avocado with prewashed salad greens and a tangy vinaigrette and dinner is on the table in no time.
6 servings

Active Time: 30 minutes

Total Time: 30 minutes
Nutrition Profile


1 plum tomato, diced
1 cup canned black beans, rinsed
1 cup fresh corn kernels, (about 2 ears)
2 tablespoons cornmeal
1 pound prepared whole-wheat pizza dough
1/3 cup barbecue sauce
1 cup shredded mozzarella, preferably smoked mozzarella

Directions:
Preheat grill to medium.
Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Per serving: 316 calories; 6 g fat ( 3 g sat , 0 g mono ); 13 mg cholesterol; 48 g carbohydrates; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.

Nutrition Bonus: Calcium (15% daily value).

Carbohydrate Servings: 3

Exchanges: 3 starch, 3 medium-fat meat


Wow this looks so yummy! Who says pizza is bad for you????

Recipe week three

(The photos and recipe are from here.)


Adapted from the lovely cookbook, Super Natural Every Day, written by Heidi Swanson, this is perfect when serving a crowd for breakfast. You can bake this the night before and reheat in the morning for an easy and impressive breakfast. Replace strawberries with blueberries or other berry. If you do not have Chinese five spice, you can simply substitute with 1 teaspoon of ground cinnamon, the flavor will be slightly different, but still delicious.
Ingredients

2 cups old fashioned rolled oats
1/3 cup light brown sugar
1 teaspoon baking powder
1 tablespoon grated orange zest
1 teaspoon Chinese five spice
1/2 teaspoon salt
1/2 cup walnut pieces, chopped
1 cup sliced strawberries
1/3 cup semi-sweet chocolate chips
2 cups milk
1 large egg
3 tablespoons butter, melted
2 teaspoons vanilla extract
1 ripe banana, peeled, 1/2-inch slices

Method

Preheat oven to 375°F and generously spray the inside of a 10-1/2 by 7 inch baking dish with cooking spray and place on a baking sheet.
In a large bowl, mix together the oats, sugar, baking powder, orange zest, Chinese five spice, salt, half the walnuts, half the strawberries and half the chocolate. (Save the other half of strawberries, walnuts and chocolate for the top of the oatmeal). In another large bowl, whisk together the milk, egg, butter and vanilla extract.
Add the oat mixture to prepared baking dish. Arrange the remaining strawberries, walnuts and chocolate on top. Add the banana slices to the top then pour the milk mixture over everything. Gently shimmy/shake the baking dish to help the milk mixture go throughout the oats.

Bake 35 to 40 minutes or until the top is nicely golden brown and the milk mixture has set. For an extra tasty top, sprinkle a tablespoon or so of extra brown sugar on top then place back in the oven under the broiler and broil for 20-30 seconds. Serve warm with an extra sprinkle of sugar or drizzle of maple syrup.


We can't even tell you how excited we are about this recipe! I am making this the second I can. MMMMM! Enjoy!

Recipe week two

Whole wheat penne with broccoli and sausage

Ingredients:
12 ounce(s) whole wheat penne pasta
1 large bunch broccoli, cut into florets
12 ounce(s) hot Italian turkey sausage
1 pint(s) grape tomatoes, each cut in half
1/2 cup(s) (loosely packed) fresh basil leaves, chopped
1/4 cup(s) freshly grated Pecorino Romano cheese

Directions:
Heat large saucepot of salted water to boiling on high. Add pasta and cook as label directs, adding broccoli when 3 minutes of cooking time remain. Reserve 1/2 cup cooking water; drain pasta and broccoli.
Meanwhile, thinly slice sausage on the diagonal. In 12-inch nonstick skillet, cook sausage on medium 7 to 8 minutes or until it begins to brown, stirring occasionally. Add tomatoes and cook 5 minutes longer, stirring.
Stir pasta, broccoli, and 1/4 cup pasta cooking water into sausage mixture in skillet; heat through, adding additional cooking water if needed. Remove from heat; stir in basil and cheese.

Nutritional Information
(per serving)
Calories 505
Total Fat 13g
Saturated Fat 4g
Cholesterol 71mg
Sodium 760mg
Total Carbohydrate 74g
Dietary Fiber 10g
Sugars --
Protein 32g
Calcium --

This looks so good I can't even tell you!!! Enjoy everyone!!!

Recipe week one

Healthy Tacos!


First prepare your healthy meat.

Lean and spicy taco meat:
Ingredients
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
1/2 teaspoon dried oregano
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
Per serving: 98 calories; 2 g fat ( 1 g sat , 1 g mono ); 35 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 17 g protein; 1 g fiber; 243 mg sodium; 26 mg potassium.

Next prepare your tacos

12 Hard baked taco shells
Lean & Spicy Taco Meat (recipe follows)
3 cups shredded romaine lettuce
3/4 cup shredded reduced-fat Cheddar cheese, (3 ounces)
3/4 cup diced tomatoes
3/4 cup prepared salsa
1/4 cup diced red onion
To assemble, fill each taco shell with (in any order): a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon cheese, 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon onion.
261 calories; 5 g fat ( 1 g sat , 1 g mono ); 38 mg cholesterol; 31 g carbohydrates; 24 g protein; 5 g fiber; 582 mg sodium; 272 mg potassium.


This recipe is from Eating Well. Enjoy!