Francesca Pucher's Blog

All Natural Food from the Earth---Potato

2012-01-30T13:15:00.000-08:00

So the other day Frank and I went to the farmers market in town, I asked what he wanted to eat for this weeks dinners and he comes to the checkout with a bag of potatoes. He said "it has the best ingredient, itself." So I decided to give some recipes a shot using the spud of he earth...they are super healthy, only 110 calories fat free, sodium and cholesterol free and loaded with potassium, Vitamin C, Fiber, B6, and Iron. So here we go, I call it Chicken Italian with Potato.

Ingredients:

3 Chicken Breasts
1 Cup of Broccoli
1 Cup Spinach
1 Can of Diced Tomatoes
1 TBSP Italian Seasoning
1 tsp Grated Cheese
1 palm full of black olives
2 TBSP Low Moisture Shredded Mozzarella Cheese
1/2 Cup low sodium Vegetable Broth
1 tsp minced Garlic
2 Potatoes Sliced and steamed

In a microwave safe dish, place your sliced potatoes, steam them in the microwave for about 3-5 minutes. In a saute pan, place your garlic, vegetable broth, and chicken. Cooking on low heat for about 3 minutes, on each side. Then add your broccoli, potatoes and seasoning, covering for about 10-15minutes till the vegetables and potatoes are soft. Then add your olives and grated cheese, simmer low for another 10 minutes, reduce the heat, add the shredded mozzarella, remove from stove and serve.

Tips:
Potatoes cook faster if you steam them covered in the microwave first. Then once the chicken is cooked just add everything else into the pan, except the shredded cheese. Let the whole thing simmer till the veggies are cooked and serve. Super quick, healthy and simple.

Diced Chicken with Fresh Mozzarella and Tomato

2012-01-30T12:45:00.000-08:00

A healthy meal to impress your friends or hubby, plus the kids will like it as well.

Ingredients:

1 Package of Chicken Tenders
2 TBSP of Olive Oil
2 TBSP Italian Seasoning
1 TBSP Fresh Basil
1 TSP Minced Garlic
1 Pint Cherry Tomatoes
1/4 cup diced fresh mozzarella
12 oz of Whole Grain Rigatoni

In a pot boil water for your pasta. Take a saute pan and place your olive oil, garlic, and diced chicken. Cook until the chicken is no longer pink; add your spices and tomatoes to let all the flavors blend together. Drain your pasta and add it to the pan, toss around a few times so the seasoning, and oil can coat the pasta, turn off the heat and add your mozzarella. Garnish with a little extra basil and Parmesan cheese if you want and serve.

Tips:
If you don't want to use pasta, use rice or keep it as a main dish without a starch and add a salad. So fast easy and healthy. Also if you are not a fan of chicken add shrimp or tofu.

Mediterranean Vegetable Pasta

2012-01-15T05:35:00.000-08:00

This dish is was designed for my mom, and her crazy love for Feta Cheese and Pasta. This was super easy and came out a lot better then I thought being it the first time I added Feta to pasta.

Ingredients:
8 oz of Thin Spaghetti
1 green pepper chopped
1 zucchini sliced
2 Large Porto Mushrooms sliced
1 small asparagus heads diced
1 Red Pepper diced
1 small onion diced
1 carrot diced
1 tsp minced garlic
1 handful of grape tomatoes
1/2 can on no salt petite diced tomatoes
1 cup broccoli
2 TBSP Olive Oil
2 TBSP Feta Cheese Crumbles
1 tsp Italian Seasoning

Boil up your water for the pasta and the broccoli. (We are going to boil the 2 together) In a saute pan, heat up your olive oil and garlic for 1 minutes. Then add all your vegetables to the pan on medium low heat covered; for about 10 minutes. Then add your seasoning, and stir a few times. Once the pasta and broccoli are tender and done drain them and add to your vegetable mix. You may need to add a touch more olive oil here just to give everything one more final coat. Mix together and top with the Feta cheese, let everything blend and flavor together, then serve.

Tips:
You can add chicken or Shrimp to this. It can be a great side dish or an awesome vegetarian dish for a party.

Chicken Ragu

2012-01-15T05:23:00.000-08:00

Here is one of 2012's new one pot winter warm me up meals. Plus I found a new grocery item that is great if you are on the go and want a portioned out serving of pasta. It Ronzoni Boil in a bag serving size. Cooks in 3 minutes flat. How easy is that.

Ingredients:
3 cups of pasta or rice
1 Package of chicken tenders, of boneless chicken thighs diced
1/2 of a medium onion chopped
2 carrots chopped
2 celery stalks chopped
1 Can of diced tomatoes
1 TSP Italian Seasonning
1 Large container of Tomato Sauce
1 TBSP minced garlic
2 TBSP Olive Oil

In a pot boil up you water for pasta, here I used the small sized spiral pasta. In a saute pan heat up your oil, garlic, carrots, celery and onions till slightly translucent. Then take your diced chicken and add it to the pot stirring a few times then letting it cook on medium low heat. Add your diced tomatoes, and sauce letting the flavors combine and come to a simmer. Season with the appropriate amount and let it sit for 10-15 minutes. Drain your pasta and pour it into the pan stir altogether, garnish with a little cheese and serve.

Tips:
This can be prepare in a small soup pot as well. If you don't have pasta, rice is good or you can serve it like a stew with no starch and a large salad. Either way you can't go wrong. Enjoy!

Fit Cuisine's 2012 Healthy New Year Meals

2012-01-08T06:06:00.000-08:00

Pork Parmigiana

1 Package Pork Tenderloins (lean)
1-2 Cup Italian season panko breadcrumbs (depending on size of pork and serving)
1 Egg
1-2 cup of Marinara
1/3 cup shredded low fat mozzarella
1 TBSP Olive Oil

In a dish place your breadcrumbs, in another dish place your egg and whisk it. You are going to be dredging the pork here. So take a piece of pork dip it in egg, then breadcrumb. Do the same for the other pieces. When you are done, take a skillet and coat it with olive oil. Place your pork and cook it on both sided for about 5 minutes each (covered). Then take your sauce and pour 1 cup into the saute pan let the pork cook in the meat till it is no longer pink. Remove from the heat and sprinkle your mozzarella, letting the cheese melt. Serve and enjoy.

Tips:
Pork is considered another lean form of protein if you get tired of chicken. If you don't have panko breading use whatever you like. I served this with Whole Grain Barilla Pasta.

Southwestern Goulash

I always wanted to know what Goulash was, it seems to be a popular dish to serve in the cold weather months and is always on Food Channels. So I did a little research and found out that its a popular one pot (love it) dish that consists of meat, potatoes, and vegetables, along with different spices. So I decided to put my own spin on a Fit Cuisine Goulash. Here we go!

1 Lb of ground Turkey
2 TBSP Olive oil
1 can of diced tomatoes
1 can diced tomatoes with green chilies
1/4 cup frozen corn or a small no salt can
2 cups tomato sauce
dash of cumin
2 TBSP minced onion
dash of black pepper
1-2 cups of whole grain elbow pasta or brown rice

Prepare water for pasta or rice. In a saute pan, add your onions, and oil. Heat for about 1 minute, then place your ground turkey in to cook. Cook your turkey so that its no longer pink, then reduce the heat to low add in your, canned tomatoes, corn, sauce, and spices. Cook up your grain of choice. Let the goulash simmer for about 15 minutes so the flavors fill the meat. Drain pasta, turn off the pan, and place your pasta into the Goulash giving it a huge stir. Place on the table and serve.

Tip:
You are getting a complete one pot healthy meal. Serve if you want with a mixed green salad and enjoy.

Spaghetti with Mushrooms and Italian Seasoning

This is a different approach to one of my favorite side dish. I love mushrooms, and thought why not introduce this with some whole grain pasta that everyone enjoys. Lets just say the smell was amazing, so give it a shot and enjoy.

1 Box Whole Grain Pasta
1 Container of slice white mushrooms
1 container of Shitaki mushrooms
2 TBSP olive oil
1 lemon
1 TBSP Parsley
1 tsp Italian seasoning
1 TBSP Parmesan cheese

Cook up pasta according to the box. In a saute pan heat up your olive oil, and place your mushrooms, the zest of the lemon, and all your spices together on medium low heat. Stir a few times. Before draining your pasta, reserve 1 cup of water from it. Toss your spaghetti into the saute pan with the mushrooms, stir altogether. Pour the 1 cup of reserved water toss again and remove from heat. Place into a bowl and garnish with Parmesan cheese and a little more parsley.

Beef with Green Beans and Noodles

1 lb of 90% ground beef
1 TBSP minced garlic
1 Can diced tomatoes
1 TBSP Italian seasoning (Ms. Dash)
2 cups marinara sauce
1 6 oz bag frozen cut green beans
1 Bag wide whole wheat noodles

Boil water for noodles. In a saute pan heat olive oil and garlic, then place in your chopped beef. Cook the meat until it is no longer gummy. Then reduce the heat to low, add your diced tomatoes, seasoning, green beans and marinara sauce. Cover and let the whole thing simmer for 15 minutes. Cook up you noodles, and drain them. Place the noodles in a big bowl. Remove the meat from the heat and pour it on top of the noodles, give it a good toss, and sprinkle with Parmesan cheese. Serve and enjoy!

MeatBall Marinara

2011-12-13T14:30:00.000-08:00

This was a quick and healthy dish that I prepared for a clients Pot Luck Holiday Party. It was a hit and easy to make.

Ingredients:

Meatballs, made any way to like (pork, turkey, or beef)
(breadcrumbs, Italian season, 1 egg) eye ball the measurements according to how much you are making.
1 Jar of your favorite marinara sauce, or (4 cups fresh)
1 cup of shredded part skim mozzarella

Preheat oven to 350, combine all your meatball ingredients, and mash together making about 1 TBSP size balls. Place them on a baking dish and cook them in the oven for about 30 minutes. Remove and let cool. Heat or cook up your sauce, take all your meatballs and place them in a baking dish lines with a little olive oil. Sprinkle with mozzarella, and sauce, place it back into the oven for about 10 minutes, remove and serve. So easy and simple, makes for great leftovers that can be placed on top of pasta or rice.

Baked Ziti Fit Cuisine Style

2011-12-12T05:35:00.000-08:00

This is a healthy yet easy take on a family favorite. All we changes was whole wheat pasta, low fat cheese and added spinach for extra vegetables of course.

Ingredients:

1 lb of whole wheat Ziti
1 Jar of your favorite Marinara sauce or homemade
1 -2 Cups of low moisture shredded mozzarella cheese
1 cup of part skim ricotta cheese
1 (12 oz) bag of frozen chopped spinach drained

Preheat oven to 375. Boil your pasta according to the package, but drain just shy of al dente. Heat your spinach in the microwave and drain out the extra water. Remove pasta from the water, and place it back in to the pot, adding your marinara, cheese, ricotta, and spinach. Stir together, top with a little more cheese and place in a baking dish that has been sprayed, and lined with sauce. Heat for about 20 minutes in the oven, remove and cool for about 5 minutes and serve. This is great for last minute company, or holiday gatherings.

2011-12-12T05:21:00.000-08:00

Chocolate Bites with Walnuts

Ingredients:

1 Box of Double Chocolate Ghirardelli Brownie Mix (with chips)

1 Can of pumpkin puree (15 oz)

Take a baking pan and spray it with non stick spray. Pour out your brownie mix into a bowl and add your pumpkin. Without adding anything else stir all together, till the consistancy is whipped. Place into the baking pan and bake at 350 for 25 minutes. Remove from the oven and sprinklle your chopped walnuts, let it cool slice into small 1/2 inch pieces and serve. This almost tastes like a fudge, and you are getting extra fber from the pumpkin, and not all the added fat from oil and butter you may have used in the past.

Comes to about 70 calories in 1 small bite.

Cranberry Pistachio Bite Cookies

1 Package of Sugar Cookie Mix

1/2 cup melted butter (Better Life Brand)

2 Egg Substitutes

1/4 cup of flour

1 box of sugar free and fat free Pistachio Pudding Mix

1/2 cup chopped Pistachios

1/2 cup of chopped dried cranberries

Preheat the oven to 350. In a bowl mix cookie, flour, and pudding mix. Then chop up your cranberries and nuts setting them aside. Add your egg and melted butter, along with the chopped ingredients, stir till it is all set together. Using a tsp to messure, place the cookies on a non stick baking dish lined with parchment paper. Put the cookies a few inches apart, and place in the oven for 9-15 minutes or until the edges of the cookies are light brown. Remove from the oven and let it cool. Serve and enjoy.

Calories are about 90 in 1 cookie

Here we are using less white flour, egg substitute, an Better Life Butter has no hydroginated oils and less fat. Plus you are getting a little protien and good fat from the chopped nutes and less sugar from using a sugar/fat free pudding substitute.

2011 Fit Cuisine Thanksgiving Sides

2011-11-22T12:04:00.000-08:00

Pumpkin Pie

This is a great light dessert, for the holiday's I recently made it for a cooking party and the girls went crazy, I also made one for my husband and he practically ate the whole thing. His excuse was that it was "to healthy so I had to eat most of it".

Ingredients:

1 (frozen 9 inch deep dish) pie crust.
1 (15 oz) can pumpkin puree
2 tsp pumpkin pie spice
4 egg substitutes
3/4 cup sugar (or Stevia)
1 Cup Almond Milk (vanilla, or regular)
dash of salt

Preheat the oven to 350 bake you pie crust for about 10 minutes and then remove from the oven to cool. While the pie is cooling, take all you ingredients and whisk it in a bowl. Pour the mixture into your cooled pie crust, and bake in the oven for 45-50 minutes. Make sure the inside is not watery before removing. If its good remove and let it sit for 10 minutes. Serve with yogurt of light Cool Whip.

Whipped Sweet Potatoes

1 box of potatoes, peeled and diced
2 TBSP Maple Syrup
1 cup Almond Milk
1 tsp cinnamon
1 tsp nutmeg

Preheat the oven to 350. In a large pot boil your sweet potatoes till soft. Drain the potatoes, and using a whipping tool, whip the potatoes till mashed, then start to add all your ingredients, till it is at the right consistency and taste you desire. Once it is to the consistency you like, top with a little more cinnamon and nutmeg and bake in the oven for about 25 minutes. Remove and serve.

Green Beans with Almonds

1 1/2 lb fresh green beans
2 TBSP Slivered Almonds
2 TBSP Brummel and Brown butter or Smart Balance Butter
or 2 TBSP Olive Oil
1 tsp lemon juice

Take your green beans and boil them in a water, until crisp and tender. Drain the beans and set aside. In a saute pan cook your almonds in butter or olive oil, stirring occasionally till brown. Remove from the heat, add your juice and pour over the beans. Toss all together and serve.

Whipped Cauliflower

3-4 (1lb)bags of frozen cauliflower
1/2 cup Italian Season Bread Crumbs
1 TBSP Parmesan Cheese
2 TBSP Olive Oil
1 TBSP Garlic Powder

Preheat oven to 350. Take your cauliflower and boil it in water. Once it is tender, take an emulsifier and mash it down till it is no longer lumpy. Start adding all of your ingredients, mashing together till it is smooth. You may need to add a bit more of everything to give it a little more flavor. Once it is whipped well and smooth, place it into a baking dish that is drizzles or sprayed with olive oil. Bake in the oven for about 25 minutes till it is a little brown on the top. Remove and serve. SOOO good.

This has been in my family for years, except we added a little less garlic this time.

Healthy Thanksgiving Side Dishes 2011

2011-11-15T09:22:00.000-08:00

This year Fit Cuisine is doing a healthy spin on your holiday favorites, so make sure to contact me to place your order, and let this holiday season be stress free, fun and healthy.

Healthy Package Includes

Soup:
Butternut Squash

Sides:
Green Beans with Almonds
Whipped Sweet Potatoes
Whipped Cauliflower
Pumpkin Pie

There can be substitutions, just email fitness121@aol.com

Looking forward to helping you have a great holiday season.

Baked Orzo, with Diced Chicken, Chicken Sausage and Vegetables

2011-10-17T06:17:00.000-07:00

This was a last minute collaboration, of what I had on hand in my refrigerator and the food items most enjoyed by my husband. Plus who doesn't love a dish filled with warmth, and gooey cheese. So here is my version just made a little healthier.

Ingredients:

4 Chicken Breasts Diced
2 Chicken Sausage links (diced)
1/2 cup diced zucchini
1/2 cup diced squash
1-2 cups of marinara sauce + 1/2 set aside
1 TBSP Italian seasoning
1 cup low moisture shredded mozzarella
1/2 Cup Part Skim Ricotta cheese
1 1/2 cups of orzo pasta
Olive Oil Spray (PAM)

Preheat the oven to 400 degrees. Cook pasta according to box. Spray a baking dish with olive oil, and coat the it with your set aside marinara. Take your diced chicken, sausage, and vegetables and place them in the baking dish, toss with the sauce that is already in the dish and bake in the oven for 20 minutes. This process is going to allow you to cook all the ingredients together. Drain your orzo and set to the side. Once your chicken is done remove from the oven, add your orzo, ricotta, remaining sauce and mozzarella, stir together so everything blends. Place it back into the oven for another 15 minutes and serve. If you want you can sprinkle a little Parmesan cheese, and black pepper.

Tips:
This is a great well balanced complete meal, that the whole family will love, it is light on the stomach and you are not using a lot of cheese and adding extra vegetable. This can also be made ahead of time and frozen. So make one today and enjoy.

No-Bake Healthy Mac and Cheese

2011-10-04T13:14:00.000-07:00

Alright it was time for Fit Cuisine to start trying out different healthy recipes for Mac and Cheese. So here is a light and healthy NO BAKE version to try.

Ingredients:
1 Box of Barilla Whole Grain Pasta Shells
1 12 oz Bag of Frozen Broccoli
1 1/2 cups of Fat Free Milk
1/2 cup of Almond Milk Unsweetened
1/4 tsp ground white pepper
1/2 tsp garlic powder
3 TBSP whole wheat white flour
2 Cups Shredded Low Fat Cheddar Cheese or (1%)
1/4 cup or so of Parmesan cheese
1 tsp Dijon Mustard

In a pot bring your water to a boil, and cook pasta according to box. Steam your frozen broccoli in the microwave or add it to the already boiling water and pasta, till it is just about tender. While that is cooking away heat 1 1/2 cups of milk in a large pot over medium heat until it just about simmers. Whisk in the 1/2 cup of almond milk, flour, garlic, and pepper, whisking it till it is about thickened. Remove from the heat and strain your pasta and broccoli. Add to the milk mixture your cheese, Parmesan, and mustard, then toss your pasta and broccoli stirring till everything mixes in well. Add back to the heat for another 1-2 minutes stir till all flavors are mixed and server.

Serving 4-6
Total time: 25-30 minutes

Fit Cuisine Notes:
This is a great way to get your kids to eat vegetables, it is loaded with fiber and protein. Pair it with a side salad and enjoy.

Baked Spaghetti

2011-09-25T07:12:00.000-07:00

This is a first for Fit Cuisine, and lets just say I was very happy with the results. It is easier to prepare then lasagna, and actually has a lot of flavor. It is fun to make as well.

Ingredients:

1 Box Whole Grain Spaghetti
1 Package of Ground Turkey
1 TBSP chopped Garlic
dash of Italian seasoning
1/3 cup chopped onions
1 can diced tomatoes
1 Package of low moisture Mozzarella
1 Jar of your favorite Marinara Sauce of fresh
Olive oil

Preheat the oven to 400 degrees. In a saute pan heat your garlic, onions, and oil and add your ground turkey. Cook until it is no longer pink, add your canned tomatoes, and simmer for about 5 minutes. Cook up your pasta according to box. Take a baking dish and coat the bottom with oil, add a little marinara sauce. Take your cooked pasta and layer a bit on the bottom, then take a scoop of your turkey and layer it on top of the pasta, followed by a bit more sauce and mozzarella. Continue this pattern till you finish the pasta, turkey and sauce. Finish the top off with cheese, and bake in the oven for about 30 minutes, remove and let it cool. Serve with a side salad and enjoy.

Italian Style Hubby Beef Stir Fry

2011-09-22T12:52:00.000-07:00

Ingredients:

1 Package of lean beef tenders
8 oz of Whole Grain Pasta
1 zucchini diced
1/3 cup chopped cherry tomatoes
1 cup fresh broccoli
2 cups fresh baby spinach
1 TBSP minced garlic
2 TBSP vegetable oil
dash of Parmesan cheese
dash of Italian seasoning
2-3 oz of Light Italian Dressing (All Natural)

Take a skillet and saute your oil and garlic, toss in your beef, broccoli, and zucchini letting it all cook together on medium low heat. Cook up your whole grain pasta according to the box. Drain and set aside till your vegetables are tender and meat is cooked through. Toss in your tomatoes and spinach stirring together for about 5 minutes, or until spinach wilts. Add your pasta, cheese, and Italian dressing stir together, simmer for 5 minutes and serve.

This is a great 1 pot complete Meal...Enjoy!

Healthy Ladies Lunch Party Menu

2011-09-20T13:11:00.000-07:00

Starter:
Chilled Berry Soup

Ingredients:

1 Cup of Vanilla Soy Milk
1/3 Cup Orange Juice
2 Cups Unsweetened Strawberries (partially thawed)
1 TBSP Sugar or Substitute
1 tsp chopped fresh mint or basil (optional)
1 Pint of fresh Strawberries for garnish

In a blender or processor, place your soy milk, orange juice, strawberries, and sugar. Pulse or blend for 30 seconds till smooth, then add mint or basil, pulse again for 10 seconds and serve. Top each cup with a strawberry and enjoy.

Tip: This is a great appetizer or palette cleanser, before a meal.
Entree:
Honey Dijon Baked Salmon

Ingredients:

Salmon Filets
2-3 TBSP Dijon Mustard
1-2 tsp Honey or Agave
Salt and Pepper to taste
Pam Non-Stick Cooking Spray

Preheat the oven to 400 degrees. Take a baking dish and either line it with non stick foil or spray it with PAM. Take your mustard, honey and pepper combine it together, place on top of your fish and bake for 15-20 minutes. Remove and serve.

Mango and Strawberry Salad with Goat Cheese

Ingredients:

1-2 heads of Romaine Lettuce Chopped
1 bag mixed greens
1/4 cup chopped mangos
1/4 cup chopped strawberries
1 small can of mandarin oranges not in syrup and drained
2 TBSP chopped walnuts
2 TBSP dried craisins
3 TBSP crumbled goat cheese

In a large bowl add your chopped lettuce, mangos, strawberries, drained oranges, walnuts and craisins. Toss together, and add your crumbled goat cheese. Serve and enjoy.

Tip: With this salad you can add your favorite light vinaigrette (here we used a Mango dressing), or fresh squeezed lemon.

Dessert:
Chocolate Chip Ice Cream Sandwiches

1 Package of refrigerated cookie Dough (any of your favorite brand, here we used a Whole Foods All Natural Cookie)
1 (½ gallon) container of your favorite low fat ice cream or yogurt (vanilla, or chocolate)
½ cup mini chocolate chips
½ cup crushed walnuts

Cook the refrigerated dough according to package. Once they have chilled take your ice cream and scoop 1-2 TBSP onto the cookie. Place another cookie on top of the ice cream. Now you have a sandwich. Take your 2 toppings and roll the outside of the cookie over it so it gets a nice coating of chips and nuts. If you are eating them right away then do so; if you are making them in advance then place all the sandwiches on a baking tray and place in the freezer for ½ hour to 40 minutes and then serve.

Healthy New Vegetarian Meals

2011-09-08T13:59:00.000-07:00

So over the past few weeks I have been trying to get the family to eat less meat and increase vegetables and fruit. So this weekend my mother and I decided to make up a bunch of healthy recipes for our friends and family to share. Hope you enjoy them as much as we did; plus all of the meals made for excellent lunches and leftovers.

Chick Peas and Spinach

1 can of Chick Peas rinsed and drained
1 bag (1 lb) frozen chopped spinach
3-4 Fresh plum tomatoes
2 TBSP olive oil
1 TBSP garlic
1 TBSP grated Parmesan cheese

In a saute pan, heat up your garlic, and oil for about 3 minutes. Add your bag of spinach and cook through, then toss in your can of garbanzo beans, and tomatoes. Let the whole thing cook together for about 10 minutes. Remove from heat, sprinkle with cheese and serve.

Tip:
This dish can be served cold or hot, using fresh spinach or frozen. A great vegetarian meal.

Tomato and Mozzarella Salad

5-6 Tomatoes chopped
1 Ball of fresh Buffalo Mozzarella diced
2 TBSP fresh Basil
2-3 tsp of balsamic vinegar

Take all your dry ingredients and place into a salad bowl, toss your balsamic and chill in the refrigerator for about 1/2 hour. Remove and serve.

Tips:
This is a really clean flavored dish. If you wanted you could toss in whole grain pasta and make it a salad to go along for a BBQ. LOVE this dish.

Shakeology, Get All Your Nutrients in 1 Glass/day

2011-08-16T13:47:00.000-07:00

About a month ago, Frank introduced me to Shakeology. He said it was a great drink that a lot of fitness professionals and nutritionist were talking about, taking and selling. He had purchased a case and was taking it every morning as a meal and feeling great. So being the health enthusiast that I am I decided to give it a try. Now I am not a big fan of meal replacement shakes, I feel that most of the ones on the market are filled with ingredients I never heard of, and I actually don't feel so great after taking them. My opinion is if you are going to have a shake it should have some sort of healthy benefit and taste good. Well Shakeology is just that. After visiting there web site and listening to all the testimonials, I was a believer. All of the ingredients and nutrients in just one glass is equal to almost a wholes days worth of fruits and vegetables. Plus it has a bunch of other ingredients that most people would never think about taking but absolutely need. For Example:
-Digestive Enzymes
-Pre/Probiotics
-Greens
You name it this drink has it. Plus if you are looking to lose weight why not start the day with a meal that is good for you, gives you energy, helps you to feel full longer, and can be prepared with fruit, water, low fat milk or milk substitutes. All you need is a blender and you are good to go.

This is a shake I would recommend, to family and clients. I have been taking it now for a week and I already see an increase in energy, and a kick up in my workouts. So check out the site and get started on the right path to feeling GREAT! http://myshakeology.com/esuite/home/FPucher

Here are my recipe suggestions for Shakeology:
1 pack of Chocolate
1/2 banana
8 oz of water
1/2 cup blueberries
ice

or

1 Pack Chocolate
1/2 cup mixed berries
1/2 cup water
1/2 cup unsweetened almond milk
ice

Chicken Breast Stack with Mozzarella and Tomato

2011-06-08T13:52:00.000-07:00

I got the idea for this recipe while watching Bobby Flay...my favorite of course. He was making a steak with onions and blue cheese. So I thought why not use chicken and every ones favorite mozzarella. I feel it is a healthy play on a Parmesan without all the frying and breadcrumbs.

Ingredients:

1 Package of Chicken Breast
1 small 3 oz fresh mozzarella sliced
2 fresh tomatoes
3-4 TBSP Balsamic Vinegar
1 TBSP Italian Seasoning (Ms. Dash)

Preheat the oven to 375. Place your balsamic and your Italian seasoning into a bowl and stir together. Place your chicken on a baking dish and brush with your now prepared marinade. Place in the oven and bake for 15 minutes. Then remove from the oven place your mozzarella and tomato on the chicken and put it back in the oven for another 15. Remove and let to cool. Serve on top of rice, noodles or just with a salad and vegetables.

Pork Stir Fry with Noodles

2011-06-08T13:38:00.000-07:00

So this week Fit Cuisine decided to take a healthy and different spin in your traditional stir fry. Now most stir fries have rice and a lot of sauce. This one is filled with vegetable, lean protein, and grains (noodle form). So lets give it a try.

Ingredients:

6 oz whole grain spaghetti cooked
1 package of frozen mixed vegetables of your choice
1/2 cup Teriyaki sauce
fresh lemon rind
dash of ginger
1 package of pork tenders
1 TBSP Vegetable Oil

Cook your pasta according to package. In a saute pan, heat up your oil and place your pork into the pan and cook through. Add your package of mixed vegetables, lemon and ginger. Cook on medium low heat for about 5 minutes, add your pasta and sauce, stir together and let it simmer for another 10 minutes. Let it cool and serve.

This is a great well rounded complete meal. It is even better the next day. Serve with a salad, and enjoy. If you are not a fan of pork you can use chicken of shrimp.

Memorial Day Survival Tips

2011-05-28T05:29:00.000-07:00

We all know that Memorial Day is the unofficial start of the summer, which means BBQ's. This summer why not enjoy your time with friends and family, here is my BBQ tips for a healthy start of the summer.

1) Drink water first and alcohol after: choose light white wine or beer

2) Offer to make a dish for your guest: like a vegetable platter, or salad, something you will eat.

3) Stick to lean protein like chicken, tofu or shrimp

4) Stay active: walk the dog, play with the kids; just move around don't sit still all day

5) Avoid Mayo-laden dished

6) Stick with a light and refreshing dessert: fruit, yogurt, ice pops

See BBQ's don't have to be stressful, they need to be fun and enjoyable. If you need some healthy options go to Fit Cuisine for ideas.

Importance Of Hydration

2011-05-28T05:15:00.000-07:00

As a trainer and athelete I put strong emphasis on the importance of staying hydrated, especially during the summer months. When a client comes to me with muscle cramping or fatige druing the workout my first question is did you eat today follow by, did you get in enough fluids. Nine times out of 10 it is a water issue. The classic excuss is I didn't have time to drink or I hate water. Well you don't just have to drink water to stay hydrated there are other options. Most of them are individualized and based on the persons lifestyle and exercise routine. Below are a few ways to get fluids:

Drink. Drinking at least eight cups of water each day is a good rule of thumb, according to the American Dietetic Association. However, if you have any risk factors for dehydration, you should drink more. If you dislike plain water, try drinking a flavored water or adding a slice of lemon. Other fluids, such as juice and tea, can contribute to your fluid count, as well.

Eat foods with high water content. While drinking water is the best source of hydration, many foods contain water and can help replenish lost fluids. Choose foods like lettuce, watermelon, and broccoli. Soups, popsicles, and yogurt also have high water content.

Don't wait to drink. Make a conscious effort to drink enough on a regular basis and more often when you begin feeling ill, before you exercise, or before you go out into hot weather. Ensuring that you are well hydrated before you lose water can help reduce your risk for dehydration.

Avoid foods and drinks that may contribute to dehydration. Beverages with sugar and/or caffeine (such as fruit juice, soda, and coffee) may help to hydrate some, but they are not as effective as low-sugar or low/non-caffeine beverages.

Dehydration is cumulative, meaning the longer you go without fluids, the more dehydrated you will become. Although thirst is one way your body alerts you to drink more, other symptoms of dehydration include the following:

•A dry or sticky mouth
•Fatigue
•Irritability
•Dizziness, light headedness
•Nausea
•Headaches
•Constipation
•Dry skin
•Weight loss
•Dark yellow urine or a decrease in urination

So be smart this summer and make sure not to go to long without fluids and if you start to feel the symptoms below seek medical assistance.

Healthy Banana Date Cookies

2011-05-23T12:30:00.001-07:00

I am not a big dessert girl but I do love pie, esp (banana and coconut), and I love a good moist cookie. Since I am not a baker I wanted to do something that required a small amount of ingredients, was easy to make and had some healthy benefits. So here is what I came up with, healthy cookies that are high in potassium from the banana, loaded with good fiber, and super low in calories. Each has about 86 and it is a teaspoon size. My Ironman hubby thinks they should be a bar who knows maybe they will be.

Ingredients:

3-4 riped bananas

1 Cup chopped fresh dated

1/3 cup Vegetable Oil

2 TBSP non alcohol Vanilla extract

2 Cups of Rolled Oats

Preheat the oven to 350. In a bowl mash your bananas, add all the ingredients and stir together. Using an ungreased baking pan, take a teaspoon and scoop your mixture onto the pan. Place in the oven for 25 minutes, let them cool and serve.

Tips:

This could be a great breakfast cookie with natural peanut butter.

Portion Sized Turkey Loaf

2011-05-23T12:30:00.000-07:00

So many clients love traditional comfort food. What better then good old Meatloaf and brown gravy, except the calories are unforgiving. So I came up with a light tasty way to enjoy your favorite comfort meal, Fit Cuisine Style. With this meal made portioned out you get a perfect serving without the guilt of seconds.

Ingredients:
1 Small Package Ground Turkey
1 TBSP Ms. Dash Italian Seasoning
2 TBSP Cornflake crumbs
1 tsp Grated Cheese
1/3 cup + 3 TBSP of Marinara Sauce
2 TBSP shredded low moisture Mozzarella

Preheat the oven to 400 degrees. In a bowl combine all the ingredients, except for the mozzarella. Make sure everything is mixed together an divide the meat through the center with your hands so that is forms 2 even sized loaves. Make each one into its shape and place in on a baking tray. Top each one with the rest of the sauce and cheese. Place in the oven for about 40 minutes, and serve.

Tips:
I made this dish with whole grain rice and mixed vegetables. It is lighter and healthier, with half the fat and calories.

Whole Grain Pasta with Broccoli, White Bean and Tomato

2011-05-23T12:29:00.000-07:00

This is a great complete meal, it can be eaten hot or cold, and it takes no time to prepare. So lets get started.

Ingredients:
1 Box of Whole Grain Pasta (Barilla)
2 Cups of Fresh Broccoli
1 Cup Cherry Tomatoes Sliced
1 Can of White Beans rinsed and drained
1 tsp minced garlic
1 Small jar of low calorie or light Italian dressing
2 TBSP Parmesan cheese

In a pot boil your water for pasta. Cook it according to the directions on the box. In a bowl place your 2 cups of broccoli and stream it in the microwave for about 2 minutes. In a saute pan heat up your garlic and olive oil, add your steamed broccoli, tomatoes, and white beans. Stir together cover for about 3 minutes. Drain your pasta and toss it into the saute pan, stir in your dressing and let it cook on med/low heat for 5 minutes. Sprinkle with cheese and serve.

I have no time to exercise!

2011-05-19T13:26:00.000-07:00

This week I had the pleasure to go out to a local corporate health fair and speak about the importance of fitness and wellness. Every time I go out to one of these events I have the opportunity to speak with people that are really into health, and others that can not come up with enough excuses as to why they can't exercise. The number one excuse I hear all the time is- I have no time. To be honest I am starting to get tired of that excuse, we all have time to have dinner with friends, and browse the Internet etc. but we have NO time to move. I feel that if something is important enough for you then you will make time. I know that many people feel exercise is confusing, intimidating, and maybe even stressful. But to not exercise is silly, all you need is 30 to 40 minutes most days then not, and you are good to go. I have had people start a program saying I don't know I am really busy, and find they are exercising more frequently and feeling great once they make that commitment. Why? They made time! That 30 to 40 minutes a day can make a big difference in how you feel and perform in your everyday life. So be honest with yourself, it's not about time you just don't want to exercise, and I respect that. Just don't complain when your health starts to decline, or your body has more bad feeling then good feeling days, and your pants are a bit tighter. You have the ultimate decision to take charge of your body and why not treat it well with exercise.

Yummy Spinach-Parmesan Pie

2011-05-16T15:03:00.000-07:00

I will tell you this pie making stuff is fun; you can do just about anything with them and they are simple, quick and healthy...or at least the ones I have created are. I am the first to admit that I love spinach and will try it in anything, so here is my healthy spinach pie. Give it a try and let me know what you think.

Ingredients:
1 TBSP Smart Balance Omega 3 butter
1/2 tsp minced garlic
1 (10 oz) box chopped Spinach (thawed and drained)
1 bag of fresh spinach (steamed in microwave and drained)
1/2 cup low salt , low fat cottage cheese
1/2 cup Bisquick mix
1 cup low fat milk
1 tsp lemon juice
3 egg substitute
3 TBSP Parmesan Cheese
dash of nutmeg

Preheat the oven to 350. Grease a pie plate, in a saute pan heat up your garlic, butter, and spinach. Toss together and place into you pie plate. Mix in a separate bowl your Bisquick, milk, lemon juice, and eggs. Mix together till lumps are gone. Take your cottage cheese and spoon on top of your spinach, then pour the liquid mixture on top of the pie plate, sprinkle with nutmeg and place in the oven. Bake for 30 minutes and serve with a salad.

Fit Cuisine Spaghetti Pie

2011-05-16T14:47:00.000-07:00

Frank has always talked about how he ate spaghetti pie as a kid. I never heard of this dish and I'm Italian. So I decided to go research this pie and here is what I came up with; a complete meal that can be served with a side salad, made with whole grains and low fat cheese. So lets get started.

Ingredients:

1 box of whole grain spaghetti pasta, cooked
2 TBSP Olive Oil
3-4 TBSP shredded Parmesan Cheese
1 cup low fat ricotta cheese
1 cup marinara sauce
1/2 cup low moisture shredded mozzarella
2 eggs (use the substitute)

Preheat the oven to 350. Cook your pasta, according to the box, drain well and toss into a bowl with your olive oil, 2 eggs, and 1 TBSP of Parmesan. Grease a pie dish and toss the pasta mixture into the pan, making a nice crust shape out of the noodles. Spoon your ricotta on top and your marinara, sprinkle the remaining Parmesan on top. Bake in the oven for about 25 minutes, let cool and serve.

Italian Chicken Stir Fry

2011-05-11T12:03:00.000-07:00

When you work long days sometimes the last thing you want to do is go home and make a meal, but I have got an easy 1 pan dish that will make dinner time easy and it takes only 30 minutes. Plus it is super easy and healthy. I call it my Italian Stir Fry; why because it is low is sodium and high in MUFA's (Monounsaturated, Fatty Acids). WHich helps to keep the weight down and the body healthy.

Ingredients:
1 package of chicken breast of tenders (diced)
1 cup fresh broccoli
1/2 zucchini sliced
1/2 squash sliced
1 TBSP canola oil
1 tsp garlic
1 tsp pesto (already made)
1 cup instant brown rice
1/4 cup light Italian Dressing
1 TBSP Parmesan Cheese
1/2 can low sodium diced tomatoes

In a saute pan heat oil and garlic, add your chicken and vegetables and let it all cook together, on medium low heat. Once the chicken is just about cooked, place your rice, tomatoes and pesto, stirring all together. Lower the heat and let it simmer for about 15 minutes. Sprinkle with Parmesan cheese and serve.

Tips:
This is a complete meal, great for the whole family. The MUFA's are from the oil, and pesto (pine nuts). If you are not a big fan of chicken add tofu, shrimp, or salmon. This is also a great lunch for the next day. Serve with a salad and enjoy.

Great Read From ACE Fitness on Exercise Myths

2011-05-05T13:45:00.000-07:00

The fascinating — and sometimes frustrating — thing about science is that new evidence is constantly unfolding, changing and often disputing what we think we know about exercise. It’s easy to get stuck, holding on tight to what we’ve always done or believed, even when research clearly shows otherwise. Freshen up your fitness knowledge by taking a new look at some old myths:

Myth 1: Stretch first.

Many of us were taught to perform static stretching before a cardiovascular or strength-training workout — it was part of the warm-up and believed to help prevent injuries. Yet, there’s no scientific evidence linking reduced risk of injury or post-workout soreness with a regular stretching routine. Recent studies indicate that pre-event stretching can actually impair performance in sports requiring explosive power, like jumping or sprinting. While flexibility training helps maintain a full range of motion around joints — for optimal results, stretch after your workout.

Myth 2: Don’t let your knees go past your toes while doing a squat or lunge.

Avoiding excessive forward movement of the knee during a squat or lunge is important. However, in everyday activities such as climbing stairs, the knee and torso naturally move forward slightly in parallel with each other for balance — and to propel the body forward and upward. Restricting this movement when performing squats and lunges increases hip stress and could increase the load on your lower back.

Myth 3: To burn fat, exercise at a lower intensity.

Forget the “fat-burning zone” — just get out there and move. Your body burns both fat and carbohydrate calories to meet the demands of exercise. The proportion of fat or carbohydrate burned in a given workout depends on exercise intensity and duration, but when it comes to weight control, the type of calories burned with exercise doesn’t really matter. If you burn more calories than you consume, you’ll lose weight. If you don’t, you won’t.

Low-to-moderate intensity exercise can be sustained for longer periods than higher-intensity exercise, which burns more calories per minute. Base your exercise intensity on your goals, your fitness level, health status and how it makes you feel. Don’t worry about whether you’re burning fat or carbohydrates. For weight control, the key is to choose an intensity level that makes your exercise program sustainable.

Myth 4: Strength training will make you gain weight.

If you’re concerned about preventing weight gain, strength training is actually something you should be doing. On average, adults who don’t engage in any strength training exercises lose about 4-6 lbs. of muscle tissue per decade, silently chipping away at their resting metabolic rates. Unless caloric intake is also reduced, fat weight tends to increase.

Alternately, regular strength training on the major muscle groups at least twice a week helps prevent loss of muscle tissue, and can even help to restore it. Adults who strength-train at levels recommended for fitness gain about 3 lbs. of muscle weight on average in the first 10-12 weeks, with men gaining slightly more and women gaining slightly less. Greater muscle weight gain is not typical, even with continued training. If you spend hours bodybuilding in the gym each day, then you may put on some additional weight within your genetic limits. But if you’re strength training for fitness, your weight gain should be very modest and could be offset by fat loss.

The ARC TRAINER...Not an Elliptical

2011-04-28T14:30:00.000-07:00

I am the first to admit that before I found my love with running I was an elliptical girl. I would ride that machine for an hour with my headphone blazing. Then I found a new piece of cardio machinery when I was looking to move my studio. It was the ARC Trainer. Now most of my clients could not use an Elliptical because of its fixed motion. My orthopedic clients with knee, and back issues found it to be extremely uncomfortable. So we decided to get rid of the elliptical and buy ARC Trainer.
The ARC Trainer is a unique machine. You need to get on it to understand how it works. I tell my clients it is like running in the air. It is not easy, you need to build up the amount of time you spend on it. But once you do the results are great and you don't have to spend to much time on it. The idea behind the ARC is big calorie burning based on the muscles it targets (glutes, quads). This machine works the muscles not the joints, I have older clients with knee replacements using the machine for 30 minutes feeling great. I even use it as a recovery workout on days I don't run. When I run it's usually 60-90 minutes but on the ARC 40 minutes is just enough and great sweat going, and my knees, quads, and hip flexors feel loose.
If you have not tried the ARC trainer, I would highly recommend getting on one. If you are unsure how to use it ask a fitness professional for assistance and enjoy.

What Should I Eat Before A Workout?

2011-04-28T14:02:00.000-07:00

This seems to be a question I get more often then not. Should I or shouldn't I eat before I workout? My answer is you should eat a little something before a workout. I know that other fitness experts will tell you that you should workout first thing in the morning on an empty stomach to burn fat and calories, but what if you can't work out first thing in the morning or you are hungry when you wake up. My recommendation to clients is to eat something light before a workout like a banana dipped with almond butter, or a Greek yogurt. The body is no different than a car, it needs fuel to run and if your body is running on coffee and water in the morning the workout will feel like a struggle. Now some people will say I can't eat before a workout I feel sick. To them I say find something you can digest and plan to eat at least 30 to 40 minutes before you exercise so it has time to get absorbed in the stomach. After your workout I would say to eat something a bit more substantial if you feel necessary or depending on the intensity of the workout. If you are looking to lose weight don't eat after you workout. If you are looking for muscle mass, and not interested in weight loss then have something after the training, like a protein shake with fruit or egg whites and vegetables. Protein is a great post workout recovery meal and carbohydrates are good for pre workout (whole grain starches not a bagel). Here is a list of some of my pre workout meal recommendations:

-0% Greek Yogurt with berries
-Light English Muffin with a TBSP Almond Butter or Natural Peanut Butter
-Oatmeal with Cinnamon
-whole grain Cereal with fruit
-Whole Grain toast with sliced banana and almond butter
-Yogurt Drink (Dannon)

Post Workout Meal
-2 Eggs (substitute) with spinach or tomato
-Whey Protein Shake with fruit and almond milk
-Yogurt Parfait with almonds and fruit swirled with honey

This is just a few I like as well as my clients. Remember breakfast is the most important meal of the day, it jump starts the metabolism, and helps energize the workouts. So YES you should eat something before you exercise.

What can I do to lose weight in my stomach?

2011-04-25T15:26:00.000-07:00

This is a question I get asked all the time, all of my clients say they do all these crunches and sit ups yet the belly just won't go away. Well unfortunately you can do all the sit ups you want but it will not change the appearance of the stomach. The body is a great machine and will do what it needs and wants based on how you treat it, and sometimes that means storing fat where you may not like or want, and for most that is the midsection. The way to lose belly fat is with cardiovascular exercise first; then incorporating a strength workout, and healthy eating plan. Without doing these things the belly will not show muscle definition. You need to start off doing 30-40 minutes of cardio more days then not, followed by some basic large muscle combination type strength work (squat press). Then the food plan: stop eating white products, eat more fruits and vegetables, drink fluids, and get more omega 3 good fats. Don't use the exercise as means to eat more use it as a way to DO more, and have longer lasting energy.

If you make a commitment to do those things you will start to see that midsection shrink, and the 2 pack, 4 pack, 6 pack, whatever it is you want start to show in no time.

Bunny Cupcakes

2011-04-24T04:37:00.000-07:00

It is tradition in our family to make an Easter Bunny Cake. It is really fun and easy, but we eat a small amount and throw it out. Now that most of my family is health conscious they would rather taste something sweet them eat a whole big piece of cake. When my mother in law approached me this year to bake I wanted something that all will enjoy, and not feel guilty about, yet still held tradition of the bunny cake. Which is why this year the bunny cake had babies. They are so cute and simple, my sister and I spend the evening decorating them which is also a bonus when baking. You can include the family as well.

Ingredients:
2 Cupcake Cake Mix
1 container of white frosting
1 bag of coconut
1 bag large marshmallows
1 small bag of jelly beans
1 small bag peanut M and M's
1 pink gel icing
1 black gel icing
1 container of pink sprinkles
toothpicks or lollipop sticks

Cook your cupcakes according to package. Let them cool before decorating. Set up a bowl for your coconut, one for your sprinkles, m and m, and jelly beans. This way it is easy to get to. Take a knife and slice your marshmallow in half, stick your toothpick or pop stick inside so it is easy to place on the cake.

1) Frost your cooled cupcake
2) Dip in coconut
3) Take your marshmallows ears and dip in pink sprinkles, place them on the cupcake
4) Take jelly beans and place eyes
5) Take your M and M and make a noise
6) Use your black gel icing and make eyes and mouth
7) Use your pink gel and make whiskers

Place in a container and serve to friends and family. SO CUTE!

New Bar Find

2011-04-22T07:02:00.000-07:00

Came across these bars in a cycle shop, I was so excited that they had ingredients I could read, they were gluten free (I am sensitive to gluten) and they looked good. I purchased these two flavors because I love pineapple, and dates. I wanted to see how the bars held up as far as energy pre workout and post workout. Both flavors were Great. I would recommend this bar in a second, as an athlete (runner), and fitness professional always moving I try to find something that is not loaded with sugar or additives. This is the bar for me, and they have other flavors I have not even tried yet. So if you are working out, running with the kids or traveling long hours give this bar a try. I promise you will love it.

Tough Love to Rid Pain!

2011-04-21T14:37:00.000-07:00

As a trainer it is tough to see a client not feel great, there are days when they feel no aches and days when they do. When my clients come to me with an achy whatever all I want to do is asses the problem and help in the best way I know how. Sometimes I can help with stretches, or mobility work, and other times it is with words, calm understanding non stressful or worrisome words. Yesterday was a great example of what a day of pain can turn into. I have a great client that has been with me for 3 years. We have made great improvements in his workouts and lifestyle. He originally came to me with terrible back pain and we used Pilates and nutrition to cure it. This time it was different. He was coming in late, canceling sessions, and not loving exercise anymore. He needed to get out of a funk, and fast. If he kept up with this mental mushy attitude all the work we did would be gone. The only thing I could think of to get him to snap out of it is to realize that there are going to be days of pain as we get older (he is 72), we need to make the necessary adjustments to the workouts, be grateful that you can still do things you enjoy (cycle, run, hike). He looked at me quiet at first but thanked me for the verbal loving smack in the face. He left the session pain free and ready to take on the rest of the day. So sometimes it is not about the exercise to help aleviate pain it is getting out of your head and listiening to tough love.

100 Calorie Easter treats click the link below...what do you like?

2011-04-20T14:30:00.000-07:00

http://www.sparkpeople.com/resource/slideshow.asp?show=52

Fit Cuisine Passover Meal

2011-04-20T14:25:00.000-07:00

So we all know that I love to try new recipes and make them healthier. But this week I needed to work with religion in mind. This week many of my clients celebrated Passover which means no bread, pasta, etc. I wanted to make meals that people still enjoyed but still had flavor and substance. So I came up with this menu:

Matzoh Lasagna (never used it before) always a first for everything

Ingredients:
4 Matzoh Boards
1 lb Fat Free Cottage Cheese
1 TBSP Italian Seasoning
1 tsp Pesto
1 Jar of your favorite marinara or your own jarred tomato sauce
1/2 cup of grated parmesan cheese

Preheat the oven to 350. In a baking dish spray the bottom with olive oil. Take your cottage cheese and put it into a bowl. Add your Italian seasoning and pesto stirring it all together. Make sure your pan is big enough to fit the entire matzoh board. Place a little sauce on the bottom of your pan, place one board on top, spread the board with a bit more sauce, and take your cottage cheese and place it on the matzoh. Repeat this pattern till all 4 boards are done. Top the last matzoh with the rest of the cottage cheese and parmesan, cover and place in the oven for 30 minutes.

This was fun to make, and a lot easier than lasagna. It smelled wonderful and it was amazing how much flavor absorbed into the matzoh. A must make.

Chicken Marinara

Ingredients:
4 Chicken Breasts pounded
2 TBSP Olive Oil
2 TBSP Italian Seasoning
1 Can (28 oz) Stewed Tomatoes
1/2 cup chopped fresh broccoli
1/3 cup chopped green beans
1 small yellow squash sliced
1/3 cup sliced mushrooms
3 TBSP Sliced olives of choice

Preheat your olive oil in a large saute pan. Season your chicken with the italian season and place in the pan on low/med heat. Take your stewed tomatoes and place them on top of your chicken along with all of your vegetables. Let the entire pan cook till the vegetables are soft and the chicken is cooked though. Entire cooking time is about 25 minutes simmered on med low heat.

Tips: If you are doing this dish for the holiday they don't add a starch. If you want to use this for an weeknight meal then add rice or pasta.

Chicken Roll Ups
Ingredients:
4 Chicken Breasts Pounded
1 small jar roasted red pepper
4 Slices oven roated turkey breast
1 tsp pepper
1tsp paprika
1 TBSP olive oil

Preheat the oven to 375. Take your chicken breast and season them with olive oil and pepper. Take a slice of pepper and place it onto the chicken, then take a piece of turkey and place on top of the pepper. Slowly start to roll the chicken breast and place tuck side down on a greased baking dish. Sprinkle with the paprika, and bake for about 25 minutes.

Tips: This dish can have almost anything in it, for passover (no cheese) but you can add cheese whenever you want. This is a quick, simple and flavorful dish. Serve with a salad ,vegetable, or rice.

Sweet Carrots
1 small package of baby carrots
1/4 cup of water
1 tsp cinnamon
1 tsp butter substitute (brummel and brown or smart balance)
1 tsp honey

Take all of the ingredients and place into a small pot. Bring to a boil for about 10 minutes or until carrots are tender. Serve with any of the above chicken dishes or as a side for meals during the week.

Asparagus with Roasted Almonds
1 Stalk of Asparagus
1 TBSP sliced almonds
Olive oil Spray

Preheat the oven to 375. Take your stalks and spray them with olive oil, and spinkle your almonds. Roast in the oven for about 15 minutes remove and serve.

Broccoli and Chicken Pie (Fit Cuisine Style)

2011-04-11T13:19:00.000-07:00

So this weekend I wanted to try and make a pie. No, not an apple or pumpkin although I think Frank would have enjoyed that. I wanted to try a vegetable style pie, and since everyone loves broccoli and chicken I thought why not try these ingredients in a healthy dish. So here is the recipe, let me know what you think.

Ingredients:
2 Cups of fresh broccoli florets, steamed and sliced or a 12 oz frozen chopped bag(thawed)
1-2 cooked chicken breasts diced
1/2 cup low fat cheddar cheese + 1/4 cup
1/3 cup of sliced cherry tomatoes
1/2 cup Original Bisquick mix
1 cup fat free milk
2 eggs (use egg substitute)
1/4 tsp black pepper

Preheat the oven to 400 degrees. In a 9 inch pie dish spray it with PAM. Put the broccoli, tomato and chicken into your dish, sprinkle with 1/2 cup of cheese. Next mix up your Bisquick, eggs, milk and pepper so that it is not lumpy. Pour the mixture into the dish and place it in your oven for about 30-35 minutes. Remove from the oven and sprinkle the dish with the rest of your cheese. Put back to bake for another 5 minutes and serve.

This dish is really light, complete meal. It pairs well not only with Chardonnay, but with a salad as well.
This is something the whole family will enjoy.

Rest/Active Rest Day

2011-04-05T14:58:00.000-07:00

I love to run and exercise. It is a part of my life, just like brushing my teeth. This Saturday I did Power Yoga, felt strong, Sunday I had a great 10 mile run. My legs felt strong, heart rate was perfect, felt like I could have run another 30 minute longer. Monday came and my grand plan was to run again with that same great feeling, except my body wanted NO part or a run. It was time to take a rest or active rest day. When that happens you need to respect what the good old body is saying. So I did and instead of doing nothing I did Pilates (active rest activity of choice). It is a great compliment to a well rounded workout routine. It is none weight bearing, challenging, and I actually feel taller and stronger. So if you are not feeling like a run or cardio, relax. Try something different (yoga, mat Pilates) of take the rest your body requires. I promise the next day you will feel refreshed and rejuvenated, I do all the time and you reduce your chances of injury.
Oh and one more silly thing girls, you will not get fat by taking a rest or active rest day it is the best thing you can do for yourself and will lead to future workout success.

New Lap Band Requirements-Not practical

2011-04-05T14:37:00.000-07:00

Dr. Oz is probably one of my favorite shows to watch while running. The program is filled with some great information and some gross information about health, medicine and wellness. Although as a fitness girl I would love for them to discuss the importance of exercise more, but hey a little is better than none I guess. But today's show really bothered me and got me thinking as a society have we given up trying to better our health through proper eating, and movement? Or have we chosen to go under the knife for a quick weight lose fix without thinking of the consequences. The topic of discussion I am referring to is Lap Band.
Recently they just changed the requirements for the procedure. First you needed to be morbidly obese, over 45 BMI (body mass index) and had health risks, then they changed it to 35 BMI, and now it is 30 BMI with at least 1 health risk factor, that is not much. What really got me was not one mention of movement to help with weight. The 2 women on the show spoke about how they were ready to get this done, they tried every diet, shake, etc to lose weight and nothing changed they got bigger and felt worse, one woman was even diabetic and tired of her body hurting. Now I am not saying that the Lap Band does not have its place, but it has a lot of risks, what they actually due to the stomach, and what other health problems can occur from having it done is really scary. I personally known people that had it done that got skinny and felt great for a few months even a few years. Then as time progressed they became ill and the main cause was lack of proper nutrients, real food, no exercise, and to much medication. Now isn't the point of the Band to not be sick (prevent diabetes/high Cholesterol/hypertension)? Not sure. The doctors on the show were speaking about all the ways this could help, but only one mentioned exercise and cleaner eating. She was not in favor of the NEW guidelines and neither was I.

We have become such a quick fix society, you see it everyday on the TV. Infomercial, cleanses, DVD's, diet shakes all layed out to lose weight for summer, holiday, birthday you name it. Why can't we just speak the truth. People really stress themselves out about their bodies, and health. I know, I at one point went through it and help my clients not go through it everyday. We look at food now as the enemy and exercise is second to that. When in actuality it is the best free medication nobody is getting. I find that the less you obsess over your diet and exercise the quicker the results. When I saw what the Lap Band people ate I was wondering how they enjoy life (socially with friends and family). One girl ate 4 TBSP of yogurt, a cup of clear broth and 3 TBSP of chocolate pudding. That has NO nutrition, and how do you order that in a restaurant.

So lets stop having surgery our bodies were not intended to have (Lap Band). Lets instead make a promise to ourselves to stop buying bad food that we know make us weak, add more fruits and vegetables to our day, drink more water (even if it has a splash of juice) and MOVE YOUR BODY. We are issued one per lifetime so get off you butt and walk, start slow and build up. If you are overweight remember it did not happen overnight in it took time, just like getting healthy does. The resources out there are endless. If you are unsure where to start hire a fitness expert, join weight watchers, or a weight support group. Surgery may be quicker but not better.

Athlete Iron Deficiency

2011-04-02T06:05:00.000-07:00

This is an article worth sharing. I got the information from IDEA Fitness. It is a topic that I personally had to deal with over the past month. I wanted to share it with all of you athlete or not. It is so important to make sure we are getting good iron through vitamins and nutrients. I never realized how low mine were till a CBC pointed it out. So read the article below and make sure to take care of your health and body.

If you’re an athlete or an active person, you probably already know that exercise can put stresses on your body that ultimately increase your daily nutrient needs. What you may not know is that your daily intake of key vitamins and minerals is also crucial in supporting the body’s ability to exercise intensely. One essential nutrient that often goes unnoticed until it becomes a problem is the mineral iron.
To learn if you have iron deficiency and what you can do to increase your iron intake, read these guidelines from Joanne Adamidou, MS, a dietetic intern at Ohio State University who is pursuing her registered-dietitian credential, and Jenna Bell-Wilson, PhD, RD, LD, assistant professor of clinical allied medicine in medical dietetics at Ohio State University.

Iron’s Role in the Active Body

Iron plays a key role in oxygen transport and fuel utilization. But how exactly does this mineral affect peak physical performance? When an athlete operates without adequate iron, less oxygen is delivered to the muscles, maximal oxygen consumption (VO₂max) drops, and physical performance suffers. Additionally, iron deficiency may impair immune and other physiological functions.

Iron Deficiency in the Athlete

Elite and recreational athletes who train hard will deplete their iron stores much faster than less physically active people. An athlete can lose iron through sweat, urine and the gastrointestinal tract, which makes iron deficiency among athletes very common. Female athletes are at greater risk of iron deficiency because of the added losses through menstruation. Adolescent athletes are also at high risk of iron deficiency and often have difficulty meeting iron requirements through diet.

While the stress of exercise is a significant factor, dietary choices cause most cases of iron deficiency . Vegetarian athletes are especially vulnerable in this regard, because they avoid animal sources of dietary iron, known as heme iron, which is more effectively absorbed than the nonheme iron from plant sources. In fact, heme iron provides up to one-third of all absorbed dietary iron.

Achieving Adequate Iron

Unfortunately, the body cannot manufacture its own iron and is thus dependent on food intake for an adequate supply. Most nutrition experts question the need and long-term safety of taking daily iron supplements to prevent iron depletion. That’s because there is a plethora of foods that are very good sources of bioavailable, or readily absorbed, iron. For a look at some common examples, see “Good Sources of Iron in Food.”
Here are some practical food-pairing ways that will optimize the iron in your diet:

Combine plant nonheme iron sources, such as lentils and green, leafy veggies, with foods that are high in vitamin C, such as orange juice.
Use cast-iron cookware, which may increase the iron content of cooked foods.
Don’t drink tea and coffee while eating iron-rich foods, since both beverages can impair iron absorption.
Avoid pairing iron-rich foods with certain grains, such as wheat bran, or with veggies such as spinach, rhubarb, chard and beet greens. These foods contain chemical compounds called phytates and oxalates, which impair iron absorption.
Don’t mix calcium-rich beverages, like milk and fortified orange juice, with foods that are high in iron, since calcium can also inhibit iron absorption.

Morning Infomercial Thoughts

2011-04-02T05:53:00.000-07:00

Thanks to my lovely dog Corona, this morning was a 5:45 wake up..and it was Saturday, my sleep till 7 day. So I decided I am not going to go back to sleep; the sun is starting to rise, I will sit and watch TV. It is amazing the programs that are on so early in the morning about diets to start and exercises to try. The one that was very interesting yet not practical for any of my clients is this workout called Turbo Fire. This workout is guaranteed to burn major calories in no time flat, they actually showed a mom 46 who dropped 40 lbs. Without seeing what the workout was I thought; lets see what you need to do. Well ladies and gentlemen it was a high end dance workout with upbeat music and a group of people kicking legs and bringing their knees to their face. Wow, that is crazy! Although I am sure that this style of exercise has its place (the dance craze is here) it is to a small population. We need to sell to the masses. People that feel they can actually perform the exercises being demonstrated. If I were to show any one of my clients this video they would laugh. We need to stop making exercise a joke, it needs to be taken seriously. We don't have an obesity epidemic because people are doing to much Turbo Fire, we are just not moving enough. So lets go back to the basics and make a promise to ourselves to move 30 minutes everyday or most days. Your body and health will thank you for it!

Mid Week Fit Cuisine Recipe!

2011-03-31T15:01:00.000-07:00

So last night I had a pork tenderloin in the refrigerator that I wanted to cook for Frank, he loves pork and tenderloin is a very lean cut, so it needs to be flavored well. I was starting to get bored with the same marinade of honey mustard, or soy. So I decided to encrust it with cornflakes and panko, and it came out AWESOME! I also topped it with Fire Roasted diced tomato to add a bit of a kick. This is a must try, and I served it over whole grain pasta with roasted broccoli. Here is the recipe, let me know what you think.

Crusted Pork Loin with Tomato

Ingredients:
1 Pork Tenderloin
1/2 Cup Corn Flake Crumbs
1/2 Cup of Italian seasoned Panko
1 TBSP Italian Medley seasoning (Ms. Dash)
Nonstick Cooking Spray
1 Can Fire Roasted Tomatoes
1/4 cup low calorie Italian Dressing

Preheat the oven to 400 degrees. In a Ziploc Bag place your pork and dressing, shake it around so everything is nicely coated. Remove your pork from the bag and place it on your baking dish. Season each side with your Italian seasoning, then coat each side of your pork with the corn flake crumbs and panko. Make sure that all the pork is covered nicely, top with your canned tomatoes. Place the entire baking dish in the oven for about 45 minutes and serve.

Ladies Start Lifting

2011-03-30T13:49:00.000-07:00

Ladies, if you really want to tone up and lose those unwanted issues on your body, like the stomach, butt, thighs, and hips you need to incorporate strength training into your workouts. Most women don't want to touch the weight machines or dumbbells due to fear of getting bulky. Well ladies I promise you are not genetically made to get such large muscles without the help of unwanted supplements. So to pick up the weights and properly strength train is a great workout. It not only helps to tone unwanted areas but it protects out bones as we age, helps us to perform everyday tasks like lifting and carrying, along with this amazing feeling of being stong and powerful.

I am not suggesting you start benching 80 pounds there is no need for that, but I also don't recommend walking around with the little 2 lb pink weights in your hand either. Lift weights that are relatively easy to move but become a bit of a struggle by rep 10 to 12. Sometimes in order to see results sooner than later we need to push ourselves a bit harder. Not all strength work needs to be difficult it needs to be practical and safe. When you are at the gym don't waist time working the small muscles (shoulder, biceps, triceps) get those larger ones (back, chest, legs). If you are unsure what you should be doing ask a fitness professional for some help. The one thing you don't want to do is waist time at the gym performing exercises that are going to hurt your joints. So my professional advice would be to take advantage of the studios training sessions and get a safely designed exercise for you.

Fit Cuisine Recipes for 3/28-4/1

2011-03-28T14:27:00.000-07:00

So this week I made a small Thanksgiving meal portioned out, and a really great vegetarian dish. Along with some other great healthy quick meals. So try them out and let me know what you think.

Italian Tortellini Soup
1 Bag of frozen cheese tortellini
1 Zucchini diced 1 squash diced
1 can low salt diced tomatoes
1 small bunch of asparagus diced
1 cup of green beans
1 TBSP minced garlic
1 TBSP olive oil
1 Large container of vegetable stock (low sodium)
2 Cups water
1 TBSP Italian seasoning (Ms. Dash)

In a large soup pot heat up your oil and garlic, add all of your vegetables, and saute for about a minute or so. Then add your stock and water and bring the entire pot to a boil for about 5-10 minutes or until the vegetables are tender. Once they are, reduce the heat to low and add you tortellini. Cook for another 8 minutes and serve. This is the fastest soup you can make.

Tips: This soup is a complete meal, you are getting protein from the pasta, and lots of vegetables. So this soup is really filling. Sprinkle with fresh Parmesan cheese and serve. The kids like it as well.

Sausage and Pepper Stewp with Brown Rice
1 package of chicken sausage (Italian Season) diced (Al Fresco brand or Nature's Promise)
1 red pepper chopped
1 yellow pepper chopped
1 orange pepper chopped
1 small shallot chopped
1 can of low salt stewed tomatoes
1 can low salt tomato sauce
dash of basil
dash of pepper
1 package of brown rice
1 TBSP minced garlic
1 TBSP Olive Oil

In a saute pan, heat up your garlic and oil. Add to that your diced peppers and shallots, saute with the oil and garlic. Add your stewed tomatoes and tomato sauce. Let the entire thing cook till the peppers are soft. Add your diced sausage (it should already be cooked). Let the an simmer for about 10 minutes on medium low heat. Cook up your rice and add it to the mix of sausage and pepper. Serve and enjoy.

Tips: When using this type of sausage it is gluten free and hormone free. It usually is already cooked. If not let it cook with the mixture just add another 10 minutes on the simmer. This is a complete one pot meal as well. When you can serve this for large parties, or bring to pot luck dinners. I like to serve this with a sprinkle of Parmesan cheese as well.

Thanksgiving Portion Size
1 Package of Turkey Cutlets
1 Box of whole wheat Stuffing
1 small jar or low fat or fat free Turkey Gravy
1 can whole cranberry sauce

Preheat the oven to 375 degrees. In a ziploc bag place your cutlets and pour half the jar of gravy on top to marinate them. While the oven is heating cook up your stuffing. Place your cutlets on a baking dish in the oven for 25 minutes (they cook fast). Take your stuffing and place a little on each dish or your serving dish and put your cutlets on top of the stuffing. Take your cranberries and mash then till soft. Heat up the rest of your jarred gravy, pour it over the cutlets and place the cranberry sauce on top of the gravy. This is so moist and yummy.

Tips: I made this dish portioned out so if you do this on a place each person gets about 2-3 TBSP of stuffing, the cutlet goes on top, then finish with gravy and cranberries. Quick and simple.

Cavetelli with Sauteed Spinach, White Beans and Cherry Tomato
1 Bag(1 lb) of Cavetelli Pasta
2 bags (16 oz of chopped frozen spinach)or 4 Large bags of Fresh
1 can white beans drained and rinsed
1 TBSP olive oil 2 TBSP minced garlic
1 cup chopped cherry tomato

In a saute pan, heat up garlic, oil and spinach. Boil your water for pasta. Saute the spinach till defrosted or wilted. Add you beans and tomatoes and stir together. Once the pasta is complete place it into a serving bowl and pour the spinach in. Toss together and serve.

Tips: This is a great vegetarian dish. You can use whole wheat cavetelli if you want as well. I loved this dish as a kid and it is loaded with iron, and fiber. This can be a great side dish as well with chicken or fish. Tastes great with fresh Parmesan cheese.

How to Improve Your Metabolism

2011-03-21T14:18:00.000-07:00

This seems to be a question that I get a lot and one that I was not 100% clear on when I started in the fitness business. There are so many theories out on how to get the energy juices to burn more for you. Some experts said eat high protein, low carbs, others said increase cardio workouts, start a crazy eating plan and high intensity workout routine. I don't know that seemed a bit crazy and it was a lot to plan and think about. I needed to come up with my own theory that combined the studies or those in the industry already and what I found to work best for me and my clients that required minimal planning, was stress free and easy to incorporate into your lifestyle. So here is what I came up with...I do this in my own life and I my clients all do the same. We all feel great, have energy and for those that needed to maintain weight or lose did so following these steps:

1) Don't Starve Yourself-you need food to fuel the metabolism and if you don't eat at least 3 meals a day your body thinks it is starving and will hold on to your visceral fat, and the body will not change.

2) Eat Breakfast Every Morning-it really is the most important meal of the day. Eat a well balance meal of grains; fruit; protein. In whatever form you want (food or shake)

3) Eat More Nutrient Rich Foods-fruits and vegetables will help you feel fuller longer; plus they are low in calories and rich in vitamins; and fiber and all that great stuff our body needs to perform at high levels

4) Eat Lean Protein-protein does not just have to be beef (Not a fan myself) so I choose, tofu fish,chicken, beans, eggs, even certain grains like quinoa are high in protein or Greek yogurt, Almond Milk etc.

5) Drink More Water-hydration is very important to the body. If you are not eating good sources of nutrients then your muscles are going to be fluid depleted. If you are not a fan of just water (like myself) add a splash of cranberry; lemon, or whatever you like to it. Sometimes after a workout to get quick fluid to the body I drink Coconut Water LOVE IT.

6)Exercise More Days Then Not-we need to move our body everyday, if we don't it is not going to perform the way we need it, we will begin to lose flexibility, muscle mass, bone density. All of which are important as we get older. So get moving (lift weight; walk; find something you enjoy doing often)

7) Rest-It is so very important to get good quality rest, without it we are just pushing our bodies till the gas tank runs out and when that happens recovery is that much longer. Who needs that? So when you feel that your body needs a rest from a workout take it. When it comes to sleeping try to get at least 7 hours...and don't watch the news it will only increase your stress levels.

Revving up the bodies metabolism does not have to be so complicated, it needs to be practical and smart. So why not try these simple 7 steps and let me know what you think. I promise that metabolism will improve and you will see the results you want in your body fast.

Yoga Saturday's

2011-03-19T05:03:00.000-07:00

I was never a fan of Yoga, I felt that I didn't have the right mindset to shut down and find my inner Chi. When I was getting my undergrad degree I was introduced to yoga for the first time, I was in a class that was dark and told to close my eyes and find the inner light. Well my light was not on and I think the bulb was dead. (this was before energy efficient bulbs I guess) So I never pursued yoga, didn't even suggest it to clients because I saw no benefit fitness wise. That was until I started hearing the buzz about this hot Vinyasa yoga, and Power yoga. Well now I am hooked. I started doing research about the different style, the benefits, calories burned etc. and found a studio that taught both practices, so I gave it a shot, LOVED it! Saw instant benefits, both physically and mentally, and now I practice almost every Saturday. It is something I truly look forward to. The difference between this style yoga and the one I was first introduced to is you are really working out in Power/Vinyasa Yoga. I leave class every time like a wet noodle, and in totally relaxation mode. Plus this style of yoga you can judge how you want to practice...for me I will hold a pose, or take it to the next step depending on how my body feels. Most times my hips are so tight I can't go any further then the poses hold. For me that is hard enough. So my advice would be is you have not tried a yoga class take one. It will really change your physical and mental being. Plus ladies it burns about 400 calories in a 75 minute class (just saying).

Yet Another Crazy Diet

2011-03-18T05:35:00.000-07:00

This morning while sipping my coffee and reading emails, I turned on GMA. I love that show and today's health topic was based on a new diet book that came out called The Dukan Diet. This diet is supposed to help you shed the old lb's fast. It is so great that Kate Middletone's mom and J Lo are on it. The diet is French inspired. Whatever that means.

So I turned up the volume to listen. Lets just say NO diet should have 4 steps of what to have and not have in each phase. They say it is personalized weight coaching but the do's and don't are all the same. No fruit in step one, all protein in step one go back to step 3 after step 4. Is this a board game or means to get one healthier. And that does not include exercise.

I say follow a plan that is BEST for you and be smart about it. My plan is as follows:

1) eat more fruits and vegetables whenever you can

2)switch to whole grains instead of white

3)eat lean protein

4)drink more water

5)have a glass of wine

If you keep these 5 things in your mind you will see results without stressing over phase 1-4. Eating well needs to be a way of life and not a quick fix 30 day plan. So even though it sounds great do what works best for YOU!

Cake Boss Event Thanks

2011-03-17T14:55:00.000-07:00

Tuesday evening I got the pleasure to bake a cake for cake boss "Buddy." This whole cake baking would not have happened if it weren't for the baking skill, and icing skills of my parents. Without then the last few days of preparation would have made me nuts. I am now going to call my dad the official Spackle cake decorator. I have never in my 31 years seen cake icing perfection like he had. Good thing he watches Food Network and HGTV. Mom is just a great flavor collaborator. She would say needs more rum or juice, she also helped place the decorations on the cake and took a photo of it in the fridge the morning of the event so I wouldn't panic that it fell. Having them in my corner during the event prep was a true blessing and for that Mom and Dad I love you.

I was glad to share the event with my mother, she was more nervous then I was.....well maybe. When we cut the cake for Buddy our stomachs dropped. We made a last minute decision to add the pineapple fill and had no time to taste it. Our original had no fruit. When the judged said how great it was we looked at each other and said YES! I brought her a piece so we could taste and we both said home run....YEA!

So now the Pina Colada Cake is born and I have my first request to bring it for Easter...can't wait to hear what the rest of the family thinks.

3rd Place Cake Boss

2011-03-17T13:30:00.000-07:00

This past Tuesday, I participated in NCJW Bake Off for "Cake Boss." Now we all know that I am not a baker. When the invitation to make a cake for charity presented itself I had to step up to the plate. So I asked around for different cake ideas, chocolate, vanilla, red velvet, carrot, what was I to do.. So I tought about what my favorite cake would be. I also wanted the cake to represent me. As all my clients know, Luce resturant in Caldwell, NJ is my favorite makes the best Coconut Pie, and when I am in South Beach I search for the best Coconut Gelato. Needless to say coconut became my flavor of choice inspired by my love for Luce's pie and South Beache gelato.

Coconut itself was boring I wanted to wow Buddy over with taste as well as presentation. So Pina Colada became the 3rd place cake. It was so much fun to make and the flavors blended really well together, and I must say I impressed myself with the presentation. So here is the recipe for you to try.

Pina Colada Cake

1/2 Cup of toasted Coconut

1 Box of white cake mix with the pudding included in the mix

1/2 cup of water

1/2 cup 100% natural pineapple juice

1/3 cup light Bicardi Rum

4 Egg Whites

1 can of pineapple filling (Whole Foods or Shop Rite)

Simple Syrup

1/2 cup of pineapple juice

1/2 cup of sugar

Frosting

2 containers of vanilla whipped frosting

1 TBSP rum extract

1 cup toasted coconut

Preheat the oven to 350. Place your coconut (toast the whole bag) on a baking sheet for about 5-7 minutes. Be careful it brown quickly. Remove from the oven and place to the side.

Lightly flour or spray your 9 inch round cake pans. In a bowl, combine your cake mix, water, rum, oil, toasted coconut, and pineapple juice together. Blend on low for about a minute and then on medium for 2 minutes. Pour the batter into the 2 cake pans and place in the oven for 25-30 minutes. Once it is done remove and let it cool for about 1 hour. In a small sauce pan bring to a boil your syrup (1/2 cup pineapple juice and 1/2 cup sugar). Using a long-tined fork or the other end of a wooden spoon poke large holes all over the cake and pour the syrup over the cake so it gets moist and flavor infused. Let it sit in the refrigerator for about 2 hours till you frost it. Once cooled take your icing and add the rum, stirring it together. Remove cakes from pan and place on a cake dish. Ice your bottom cake very thin. Then take your pineapple cake fill and put a small layer on top of the cake. Place your other cake on top and frost it as well. At this point frost the entire cake. Top with the rest of the toasted coconut and refrigerate for another hour. Decorate as you wish and serve.

FYI: This is NOT a kid friendly dessert, it does have rum.

This is going to be our official summer dessert. Very proud of the work we did.

Fit Cuisines Menu 3/7-3/11

2011-03-08T08:36:00.000-08:00

This weeks Fit Cuisine Menu was one of my favorites. I got to cook up some yummy lunch meals, and collaborate ideas with my mom the assistant chef. This was the first time I tried to make a vegan burger and boy was it good. They are great for lunch or dinner. So lets get started.

Chicken Salad

Ingredients:

1-2 cans of Chicken Breast White in water drained

1/2 carrot shredded using a grater

1 stalk of celery diced

2 TBSP Light Mayo

Dash of onion powder

Dash of Crushed Black Pepper

Drain your chicken breast and place in a bowl. Grate your carrot and add your celery. Then take the mayo and spices and stir together, breaking up the chicken as you like. Let it sit covered in the fridge for 1 hour. Serve.

Tips:

I love chicken breast in a can, it is usually in the same isle as tuna fish, and is quick, high in protein, low in fat. I served this with a flat bread I found at Trader Joe's called Lavasha Bread. It is low in calories and gluten. But 1/2 is a serving so read the label. You can also put this over mixed greens, or have as an afternoon snack with whole grain crackers as well.

Broccoli Slaw

Ingredients:

1 Bag of Broccoli Slaw

2 TBSP Light Mayo

4 TBSP or so of Rice Vinegar

Dash of Dill

Dash of Onion powder

Dash of Black pepper

In a bowl place your slaw, and all your ingredients. Stir together till the flavors blend. Refrigerate for 1 hour and serve.

Tips:

This dish is such a pretty color. The vinegar pops out the green from the broccoli. It is also a lot healthier then regular cole slaw. This is great for summer parties, top on grilled chicken or burgers, add in a wrap with turkey breast. The skies the limit. Kids will like it as well. They are getting veggies and don't even know it.

Black Bean Burgers

2 (14 oz) can of Black Beans drained and rinsed

1/2 cup whole wheat flour

1/4 cup corn meal

1/2 cup salsa

dash of cumin

Using a food processor, blend all your ingredients together. Take a baking tray and place parchment paper on it. Using a spoon roll your bean mixture into balls, however big you want it. Place them on the paper. Once complete put the tray in the oven for 1-4 hours. Heat up a grill pan or outside grill and flatten your balls out till they are patties. Cook 4-5 minutes on each side. Serve and enjoy.

Tips:

This is a great way to get iron and healthy fiber in your diet, plus the flavors are so simple yet flavorful. You can make them in advance and leave in the fridge. The longer they sit in the fridge the better them taste. I gave this to a client with half a light English muffin. She put the broccoli slaw on it and had it for lunch.

Broccoli and Rice Bake

Ingredients:

1 Package of Chicken Breast

1 Can Cream of Broccoli Soup (low sodium)

1 Cup of Unsweetened Almond Milk or low fat milk or water (I used Almond Milk)

1 cup fresh Chopped Broccoli

Dash of Paprika

Dash of Black Pepper

1 cup Brown rice or Orzo not cooked

Preheat oven to 400. Take a casserole dish and place your soup can, milk, paprika, pepper, and chicken in the dish. Top with your rice and broccoli, mix in the liquid and place covered in the oven for about 40 minutes. Serve and enjoy.

Tips:

This is a good make ahead meal, I put this together before work one morning and then placed it in the oven when I got home. It is a good pot luck dinner as well.

Pasta with Escarole White Beans, Sausage and Raisins

Ingredients:

1 package homemade pasta or whatever shape you like boxed

4 Sausage links out of the casing chopped

1 large head of escarole

2 Cups Low Sodium Chicken Broth

1 TBSP Olive Oil

1/2 (14 oz) can of white beans drained

1 palm full or raisins

In a skillet, cook up your oil and sausage. Wash your escarole, chop it up and add it to the saute pot, with your chicken broth. Let the entire thing simmer on medium low heat for 10 minutes. Boil your pasta water, and follow the directions on the bag. Add your beans, and raisins to the escarole and simmer low for 10 more minutes. Remove pasta from water and place in a bowl, top with mixture and toss with Parmesan cheese.

Tips:

I got the idea of this meal from a restaurant we went to with friends last week, I was so intrigued by the raisins I had to try it...came so good, and the homemade pasta gave it something special.

Fit Cuisines Menu 2/28-3/4

2011-02-27T05:30:00.000-08:00

This weeks Fit Cuisine we went back and gave the clients some of there favorite dishes. One was the Bruschetta Chicken Breast; the other was Chicken with Sundried Tomatoes and Pasta.

So lets get rocking on the recipes for this week, there is a stewp in here that can out amazing, and it only took 15 minutes to make. Who says cooking takes to long!

Chicken Sausage Ragout

Ingredients:

1 Package of Chicken Sausage diced

1 Zucchini Diced

1 Squash Diced

1 can white beans (rinsed and drained)

1 16oz bag of frozen chopped kale

2 cans low salt diced tomato

dash of pepper

3 cups low sodium chicken broth

1 TBSP minced garlic

2 TBSP Olive Oil

In a medium pot saute oil and garlic. Add your zucchini, squash and sausage and let them cook for 5 minutes or so. Then add your chicken broth, kale, diced tomatoes and let it simmer for 10 minutes. At this point the sausage is about cooked and your vegetables are tender. Add your beans and pepper. Stir together and let it simmer low for 5 minutes. Remove from heat and serve.

Tips:

This is a great complete meal and it cooks so fast. Serve it with rice or quinoa if you wish, sprinkle with parmesan and enjoy.

Marinated Italian Pork Loin

Ingredients:

1 Pork Tenderloin

1 bottle of light Italian dressing

1 TBSP Parmesan Cheese

1 tsp Ms Dash Italian Seasoning

Take a ziplock bag and place everything in it. Seal and massage everything into the meat. Refrigerate for 30 minutes or over night. Preheat oven to 400 place the pork and all the juices in a baking dish and cook for 40 minutes or until pork is done.

Diced Chicken with Sundried Tomatoes, Artichokes, and Roasted Peppers with Whole Grain Pasta

Ingredients:

1 Package of Chicken Tenders or Chicken Breast Diced

2 TBSP Sun Dried Tomatoes cut in oil

1 small jar of artichoke hearts marinated

1 small jar roasted red peppers diced

1 TBSP garlic

1 TBSP Olive Oil

1 box of whole grain pasta

1/2 cup low sodium chicken broth

Cook up your pasta according to box. In a saute pan heat up your oil, and garlic. Add your diced chicken and chicken broth. Cook till your chicken is no longer pink. Then add your tomatoes, artichokes, and roasted peppers. Let it simmer with your chicken so all the flavors blend. Drain your pasta and add it to the chicken. Let it simmer low for about 5 minutes, sprinkle with parmesan cheese and serve.

Tips:

This is a great easy to make dish. You can also do this with large pieces of chicken breast and layer it in a baking dish with all the goodies on top. Your side dish can be the pasta. I bring this to parties and people always ask me for the recipe. With this dish I added sliced mushrooms and it was great. If mushrooms are not your thing add a vegetable of your choice.

10 Reasons To Do Aerobics for your Health

2011-02-22T14:01:00.000-08:00

So not all my info is food and healthy eating related...you can't live a healthy lifestyle in diet alone. We need to move our bodies. This is from the Mayo Clinic on 10 Reasons why you should be doing more cardio if you aren't doing so already. Aerobic activity can help you: 1)Keep excess pounds at bay combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off. 2)Increase your stamina; Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue. 3)Ward off viral illnesses Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu. 4)Reduce your health risks; Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis. 5)Manage chronic conditions; Aerobic exercise helps lower high blood pressure and control blood sugar. If you've had a heart attack, aerobic exercise helps prevent subsequent attacks. 6)Strengthen your heart; A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body. 7)Keep your arteries clear; Aerobic exercise boosts your high-density lipoprotein (HDL or "good") cholesterol and lowers your low-density lipoprotein (LDL or "bad") cholesterol. The potential result? Less buildup of plaques in your arteries. 8)Boost your mood; Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation. 9)Stay active and independent as you age; Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults. 10)Live longer; Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly.

Fit Cuisine Menu 2/21-2/25

2011-02-21T12:22:00.000-08:00

This week was a great one for me. I got the opportunity to work with a fun family and am looking forward to helping them eat cleaner and live a healthier life. I also was informed by another one of my dear clients that her cardiologist was impressed by her cholesterol numbers from a recent blood test. Since working with the doctor (low dose medication) and eating better she dropped her total cholesterol number and raised her good cholesterol (HDL) number. Which made me proud. So this weeks menu was fun and I tried to go back to some of my old school favorites growing up as a kid, and I learned that silkened tofu can really make a soup taste like cream soup without cream and extra calories.... So lets get started on the weeks recipes.

Soup: Non-Cream of Vegetable
1 TBSP Olive Oil
1/2 cup shallots
4 cups of Low Sodium Vegetable Broth
1 Cup Water 2 (12 oz bags of frozen cauliflower thawed)
1 Cup Chopped Red Pepper
1 package of silkened tofu
1 TBSP white wine vinegar
Dash of black pepper
Dash of Sea Salt
Dash of Nutmeg

In a soup pot saute you olive oil and shallots, till they are translucent. Place your vegetable broth and water into the pot till it simmers. Add your vegetables until then are tender. Using a blender or mixer of choice puree your soup either in groups or all together till it becomes pureed. Once blended add your tofu, and white wine. Pour back into your pot and add your remaining seasonings. Serve with Parmesan cheese and enjoy.

Tips: Make sure you have a large enough blender for this recipe; if not use a Cuisinart processor. This is a very clean style soup so you may feel it needs more salt; please try not to add to much there is enough in the broth. This will go great with a turkey sandwich or a large salad.

Elbow Pasta Bake with Vegetables
Ingredients:
1 lb of elbow pasta
1lb of lean ground beef or grass fed beef (93% lean)
1 Zucchini diced
1 (28 oz) can of crushed tomatoes
1 Squash diced
1 TBSP minced garlic
1 TBSP Olive Oil
1 tsp basil
1 tsp oregano
dash of black pepper
1/2 cups of low moisture mozzarella (optional)

Preheat oven to 400 degrees. In a pot heat up your oil and saute your garlic, and beef. Add your crushed tomatoes, and vegetables and let the entire thing cook till the vegetables are tender and the beef is just about done. The meat is going to continue to cook when you place it in the oven. Cook your pasta according to the box, drain and add it to your casserole or baking dish. Take your meat and vegetable pot and pour it on top of the pasta and mix though. Sprinkle the top with cheese mix one final time and place it in the oven for about 20-25 minutes. Remove for the oven let it cool and serve.

Tips: This dish is a healthier spin on baked ziti. With this dish you get smaller pasta, not in a heavy cheeses sauce, and you are adding vegetables which makes the dish filling and healthier.

Soyaki Chicken Breast with Broccoli and Rice Bake
Ingredients:
1 package of chicken breast
1 cup of a Low Sodium Terriyaki Marinade (whole foods had a great Brand)
2 TBSP Sesame Seeds

Take your chicken breast and marinate it overnight in a bag with your sauce and seeds. Preheat the oven to 375. Place on a sprayed baking sheet and cook till done.

Broccoli and Rice Bake
Ingredients:
1 Bag of Fresh Broccoli
1/2 Cup of Brown Rice (instant or regular)
1 Cup Tomato Basil Sauce Parmesan Cheese (optional)

Keep your oven heated. Steam your broccoli in a microwave safe bowl with a little water on the bottom for 2-3 minutes. Cook up rice, and once it is done combine it with your broccoli, and sauce. Place the entire mixture into a baking dish. Stir together and top with cheese. Bake in the oven for 15 minutes remove and serve.

Tips: This was a great side dish. You can use it with anything. It is my go to side for a complete meal. I love the way the broccoli, tomato, and rice work together. If you are not a fan of rice you can use a whole grain small pasta, or quinoa.

Spinach and Goat Cheese Turkey Burgers of a Flat Bread with Sweet Potato Fries Ingredients:
1 Package of ground Turkey
3 oz of Goat Cheese crumbles
1 10 oz frozen spinach or 1 cup of fresh chopped
dash sea salt
dash of pepper

You can use your grill for this or Bake it. Whatever you wish. If you bake it do so at 400 degrees for 30 minutes. Take all your ingredients and mix together. Make your burgers and place on the grill or baking dish. Serve on top of a whole grain flat bread, top with tomato and fresh spinach. Serve with your favorite condiment. Mine would be Greek yogurt Sauce.

Sweet Potato Fries
Ingredients:
3 small sweet potatoes slice into sticks
Olive oil spray
dash of sea salt and pepper

Preheat your oven to 400 degrees. Take your sweet potato and slice them into sticks. Place them on a baking dish and spray with olive oil, and add the salt and pepper. Toss together and cook. Tips: The sweet potato fries are soft and sweet so make sure to watch them. I love this side you really don't feel so guilty eating it, since you are getting a great source of nutrients. So if you are looking for a great and healthy side to compliment your burger give this a try.

Honey Mustard Pork Tenderloin with Whole Wheat Couscous (Zucchini and Carrots added)
Ingredients:
1 Pork Tenderloin
1 Jar of your favorite Honey Mustard (**marinate your pork overnight and tenderize it)

Preheat the oven to 400 degrees. Place your pork in a baking dish and cook till internal temp is about 165 or whatever the package says on your meat. Always check to make sure it is cooked to your liking.

Whole Wheat Couscous with Zucchini; Carrots, Tomato and Olive Oil Ingredients:
1 Box of Whole Wheat Couscous
1 Zucchini Chopped
1 TBSP Olive Oil + 1 TBSP
2 Vine Riped tomato Chopped
1/3 cup diced carrots

Follow the cooking directions for your couscous. In a saute heat up your oil, and add your zucchini, carrots and tomato till tender. Add the mixture to your cooked couscous stir together, add another TBSP of olive oil and serve.

2011-02-14T06:16:00.000-08:00

This weeks Fit Cuisine recipes are really good. We took some favorites and added a twist, we also used freshly made pasta that I infused with lemon and olive oil for the first time. When all was said and done I must say I was happy with the way everything came out...if you need some quick ideas for the week try one of the following out and let me know what you think. The Dessert for the week was portioned vanilla and chocolate cupcakes...made with applesauce/vegetable oil; egg whites and water. Frosted with Dark Chocolate Frosting and for a cute Valentine's Day touch I put colored jimmies on top. Cupcakes are great treats because all you need is one, and you feel completely satisfied. Soup: Tuscan Tortellini Stewp with Chicken Sausage Ingredients: 1 Package (Nature's Promise Italian Seasoned Sausage) removed from casing and chopped 1 Large Can of Plum Tomato (in Juice) 1 Zucchini (diced) 1/2 Eggplant (diced) 1 Squash (diced) 1 Cup Fresh chopped spinach 1 tsp Ms. Dash Italian Seasoning 1 Cup Fresh Tortellini 2 Cups Organic Low Sodium Chicken Broth 1 TBSP Garlic 2 TBSP Olive Oil In a soup pot saute olive oil, garlic and sausage together. Once your sausage starts to cook, which is quick because its chicken, add your can of plum tomatoes and break then apart. Let the whole thing come to a boil, for about 15-20 minutes. Add your sliced vegetables and chicken broth, along with your seasoning. Let the entire pot come to a boil again for about 10 minutes then lower the heat to a simmer for another 5. Make sure that your vegetable are cooked before you add the pasta. Let the past cook with the soup for about 5 minutes. Lower the heat and serve. I called this meal a Stewp because its thick and hearty like a stew but eats like a soup. It can be a complete meal with a side salad for lunch or dinner. It freezes well so you can make it in advance and reheat it. Stuffed Acorn Squash Ingredients: 3 Acorn Squash (or use however many you are serving) 1 package chopped Turkey Breast 1/2 tsp Minced Garlic 1/2 tsp Olive Oil 1/2 tsp Pesto 4 Vine Tomatoes (chopped) 1 cup Chopped Spinach 3 Tbsp cooked Quinoa 3-4 Tbsp Marinara Sauce Preheat the oven to 400 degrees. Take you acorn squash and slice them down the center, scooping out the seeds and taking the stringy flesh out. Place squash in the microwave for 3 minutes till slightly soft. Remove and let sit to the side to cool. Now take your saute pan and place your olive oil, garlic and ground turkey. Let the turkey cook till no longer pink. Put your pesto, spinach, quinoa, chopped tomatoes, and marinara to the mixture and stir together over medium heat. Let it blend together for about 5 minutes. Remove pan from heat and place your squash on a spray baking tray, scoop your mixture into the squash and place in the oven for about 20 to 25 minutes. Remove from the oven and serve. This was a total wing it recipe...I was trying to figure out what else I could stuff instead of peppers. I just love squash and thought why not Acorn. The first time I did this I only cut the tops off. This time I wanted to find an easy way to cook it and eat it, so I sliced it down the center. I also used ground turkey instead of sausage to lessen the salt. Really good so give it a shot. Place it with a side salad for extra greens. Bakes Zucchini Parmesan 6-8 Zucchini's sliced down the middle 1/2 package ground turkey 1 small container of Part Skim Ricotta cheese 2 Cups Low Moisture shredded Mozzarella 1/2 Jar of Marinara sauce 1 TBSP Garlic minced 2 TBSP Olive Oil Preheat oven to 400 degrees. Slice your zucchini down the center and set to the side. In a saute pan, brown up your olive oil, garlic and ground turkey till cooked through. In a bowl place your ricotta, and 4 Tbsp of marinara, mixing together. Spray a baking dish with nonstick spray, and coat the bottom with sauce. Start to layer your zucchini like you would lasagna, or eggplant. On top of the zucchini drop a few tsp of your ricotta, and your turkey along with the sauce and shredded cheese. You are going to repeat this pattern till you are all out of vegetables. Place it in the oven uncovered for 25-30 minutes and let it cool for about 5-10. Tips: This is not fried it is all baked. I served it with a whole grain roll, and a salad. Or you can serve it with brown rice, quinoa, whole grain pasta, whatever you like. Stuffed Chicken with Spinach, Roasted Red Pepper and Mozzarella Ingredients: 1 Package of Chicken Breasts 4-6 oz Balsamic Vinegar 1 tsp Ms. Dash (Tomato Basil Garlic Seasoning) Dash of Grated Parmesan Cheese 1 Small Bag Baby Spinach 1 Small Jar Roasted Red Pepper (rinsed) Fresh sliced Part Skim Mozzarella Cheese (Polly O) Preheat Oven to 400 degrees.Take your chicken breast and slice it butterfly style (not all the way through). Take your chicken and place it in a Ziploc bag. Using a mallet or a frying pan pound the chicken breast till it is thin. In a small bowl combine your vinegar, seasoning, and cheese, stir together. Take a basting brush coat your pounded butterflied chicken opened. Stack a few pieces of baby spinach, a small slice of roasted pepper, and your mozzarella to one side of your chicken. Fold the other half of the chicken and close (if you want you can seal it with a toothpick). Place your stuffed chickens on a PAM sprayed baking dish. If you have more dressing coat the rest of the pieces and bake. Total baking time is about 35 minutes. Lemon Infused Linguine Ingredients: 1 package fresh or boxed pasta 1 cup Lemon Juice 2/3 Cup Olive Oil fresh Basil Chopped 2 TBSP fresh Parmesan Cook your pasta according to package direction. Once it is cooked strain it and place into a bowl. Add the rest of the ingredients into the bowl and toss. That is all there is to it. The smell of the olive oil with the the lemon and cheese is amazing.

Fit Cuisine for 2/14-2/21

2011-02-11T14:20:00.001-08:00

So this weeks menu is going to be GREAT! With Valentine's Day Monday I am surprising my clients with a healthy treat to enjoy with there sweetie. The recipe will be posted Sunday but here is what you can look forward to. Soup: Mom's Tuscan Tortellini Soup Entrees: Stuffed Chicken Breast with lemon infused linguine on the side Zucchini Parmesan with a whole wheat biscuit Stuffed Acorn Squash with Quinoa All of these dished are super healthy and can be made in advance if you need. Stay tuned for the recipe to try with your family.

New Fit Cuisine Recipes

2011-01-25T13:44:00.000-08:00

Last weeks fit cuisine involved another creative soup idea and some vegetarian favorites. This was the first time I used baby raviolis. They turned out great and make a complete meal. Also I just read that eggplant is good for the skin...who knew. So know I have made a soup that is completely good for the skin. So lets get started on these healthy meals. Eggplant and Ravioli Soup Ingredients: 1 (28 oz) can Crushed Tomatoes with Basil 4 cups of low sodium Vegetable Broth 2 cups Water 1 Eggplant (zebra peeled and sliced) 1 TBSP Olive Oil 2 TBSP (I Can't Believe Its Not Butter) 2 TBSP minced Garlic Dash of black pepper 1 Package of tiny raviolis (found in fresh food section of market) In a medium size soup pot low heat your oil and butter. While that is setting up peel and chop your eggplant. Add it to the pot along with your garlic and let it start to get soft. Pour your crushed tomatoes, broth and water. Let the entire pot simmer for about 5-10 minutes or until the eggplant is soft. Wait to add the pasta till the entire soup is complete. You don't want to have ravioli that burst and ruin the soup. Turn the soup to low and add the pasta. Simmer for 5 minutes and turn off heat letting it sit and cook. Serves about 6-8 (1 cup servings) Tips: You can add any vegetable you want to this (broccoli, Zucchini, Squash). I actually added a few sliced of zucchini and it was great. This can be lunch or dinner, with a salad. Zucchini Boats Ingredients: 3 Zucchini sliced in half ½ lb of ground turkey 3 Tbsp Quinoa (cooked) 1 Tbsp olive oil 2 Squirts of pesto Jarred marinara 3 chopped roasted peppers 1 palm full of baby spinach chopped Handful of low fat mozzarella (shredded) Preheat the oven to 400 degrees. In a sauté pan heat up oil, cook your ground turkey, peppers, spinach, and quinoa till turkey is no longer pink. Add you marinara (till the mixture is just about coated) and pesto; stir together. While that is finishing up scoop out your sliced zucchini halves (make sure you leave a bit of flesh on the bottom for flavor and texture) and place on a sprayed baking sheet. Once they are hollow place your meat mixture inside the boats, pour a Tbsp of marinara on top and sprinkle with a bit of cheese. Place in the oven for about 20 minutes and serve. Tips: I placed the boats on top of quinoa with roasted peppers, sun dried tomato pesto, and artichokes chopped. It was a great complete to the dish. Sauteed Zucchini, Eggplant and White Beans with Whole Wheat Pasta Ingredients: 1 Zucchini (sliced) 1/2 cup diced eggplant 1 tsp minced garlic 1/2 cups Small White Beans (rinsed) 1 tsp sun dried tomato pesto 4 sliced cherry tomatoes dash of grated Parmesan 1 TBSP olive oil 1 14 oz box whole wheat or whole grain pasta In a pot boil your pasta water. In a saute pan heat your garlic, oil and toss in the zucchini and eggplant. Let the whole mixture cook till the vegetables are tender. Add your cherry tomatoes and pesto spread stirring occasionally. Cook up your pasta according to box and drain when complete. By this time the vegetables should be done and you can toss in the beans. Heat on medium low for about 5 minutes, drain the pasta and pour the mixture over you grains. Sprinkle the Parmesan cheese, toss and serve. Tips: This dish is considered a complete vegetarian meal. You get protein from the beans, all your vitamin enriched nutrients from the vegetables, and whole grains as well. The reason you put the beans in last is because they tend to cook up really quick and break apart. I like to serve my beans whole. If you don't like beans you can leave it out or add your favorite protein. (chicken, shrimp)

Fit Cuisine Menu for 1/24-1/28

2011-01-20T11:03:00.000-08:00

This is going to be a really great tasting menu, filled with warming ingredients for the cold weather and hearty nutrients. Soup: Eggplant Soup with Ravioli Entrees: Zucchini Boats on top of Quinoa with toasted Pine Nuts Chicken with Mango Chutney served with baked sweet potato Vegetarian Pasta Dish (a mix of different nutrient rich veggies) Check back for the recipes.

1/17-1/21 Fit Cuisine Menu

2011-01-18T12:59:00.000-08:00

This was a week I was shocked about Sweet Potatoes, found new food finds, and experimented with a new clean ingredient soup. This weeks menu got some great reviews so go ahead and try one of these healthy easy menus, and check out my new food finds. Food Finds: Ellies Vegetarian Stew (vegan, gluten free, and low sodium) SOOOO Yummy! This should be a go to staple in your fridge. I added some of my own zip to it but it is really great with pasta, rice, or protein dishes. Al Fresco Chicken Sausage Italian Style (no antibodies, really tasty, many varieties and flavors). Great with salad, soup, rice and pasta. Soup: Sweet Potato Soup *OK did not know that sweet potatoes were white, and when I googled sweet potato soup on the Internet the picture was orange....go figure* Ingredients: 4 Large Sweet Potatoes 2 containers of Low Sodium Vegetable Broth (luv Pacific brand) 3 cloves of minced garlic Take your sweet potato and either roast them or do what I did and flash steam them. What that means is you take the potato, puncture hole in it with a fork, and stick it in the microwave 4-5 minutes on high heat till soft. Do this with all your spuds. While the spuds are heating, take your soup pot and heat up your broth and garlic. Carefully remove the inside of your potatoes and place in into the pot. Let it simmer for about 20 minutes. Then using a masher or emulsifier, puree your soup till thick and creamy. Heat for a remaining 5 minutes, and serve. Tips: This soup is loaded with vitamins and nutrients for the cold weather...plus it is super easy to make. My biggest thing was the color, but taste and texture were spot on. Chicken Sausage and Peppers with Brown Rice Ingredients: 1 Package of Chicken Sausage (Italian Style) 2 Red Peppers (diced) 2 Yellow Peppers (diced) 2 Orange Peppers (diced) 1 package or brown rice (Uncle Ben's Instant) 2 1/2 cups of your favorite Tomato Basil Sauce 1 tsp Parmesan cheese 1 hand full of Low Fat Mozzarella Preheat oven to 400 degrees. This is a very simple dish to make, and it is a healthy version of the traditional. Take your rice and cook it as the package says. Chop up your vegetable fine and add them to your cooked rice in a large bowl and mix together. Either dice your sausage or leave it whole, I prefer to dice. Mix the remaining ingredients to the bowl, (sauce, cheese). Pour the entire mixture into a sprayed baking dish and sprinkle the top with your low fat mozzarella, and the bit more sauce. Bake in the oven for about 30 minutes. Let cool and serve. Tips: This is a great take to a gathering dish or a good dish to freeze for during the week. It is a complete meal as well. You have vegetables, starch (grain) and a protein. Vegetable Stew Chicken Breast Ingredients: 1 Zucchini (diced) 1 Package of Chicken Breast 1 Jar of Ellies Stew 2 squirts of tubed pesto 1 tsp Ms. Dash Tomato Basil Garlic seasoning Preheat oven to to 400 degrees. In a baking dish sprinkle your seasoning on both sides of the chicken, top your chicken with your diced zucchini and your jar of stew. Then squirt a small amount of pesto over the chicken mix. Bake in the oven for about 20 minutes depending on chicken size. Remove from oven and serve with a side salad or Quinoa.

Stuffed Shells with Zucchini Topping Ingredients: Shells (jumbo) 1 Medium Container of Ricotta (Part Skim) 1 small container of Cottage Cheese 1% 3 Squirts of Tube pesto 2-3 cups of Marinara 1 Zucchini (diced) 1 Cup Shredded Low Fat Mozzarella Black pepper (sprinkle) Ms. Dash Italian Medley (sprinkle) Preheat oven to 400 degrees. Boil your shells according to box. In a bowl combine, 1/2 the container of ricotta with your cottage cheese, pesto, seasoning and 1/2 cup of sauce. Mix all together. Take your shells and drain them (run under cool water for a second so that they are easy to handle. Talk your mixture and fill your shells, place them on a baking dish sprayed with olive oil and poured with some sauce so it does not stick. Continue your filling and placing till you are done. Pour the rest of your sauce on top of the shells along with your diced zucchini and mozzarella. Bake for about 25 minutes and serve. GREAT with salad, and it freezes well. Saute Green Beans with Cherry Tomatoes

Ingredients:

1 16oz bag of Green Beans 1 tsp minced garlic 1 tsp olive oil 1 cup sliced cherry tomato Place your green beans in a microwave safe dish for about 5 minute in the microwave. Place your green beans, oil, garlic into the saute pot. Stir together and let it cook for about 10 minutes till tender. Then add your tomatoes and let them get soft for about another 5 minutes. Serve and done. Tips: This dish can be a side to anything, or you can pour it over chicken, or pasta.

Quick and Easy Recipes

2011-01-13T13:34:00.000-08:00

Last week I must say that I made some yummy healthy meals for my clients and they all came back with great feedback. One of them said to me "I have so much energy on your food plan; I am very lucky to have you." I thought that was so sweet and it made me realize why I love what I do both fitness wise and eating. So here is the recipes from last weeks menu, give them a try and let me know what you think. Low Fat Turkey Chilli Ingredients: 1TBSP Olive Oil 1 TBSP minced garlic 2 packs of ground turkey 6 peppers (mix of yellow, orange and red) 2 (15.5 oz) cans or red kidney beans drained ½ jar of tomato sauce 2 (14.5 oz) cans of low salt diced tomatoes Dash of chili powder Dash of black pepper Dash of crushed red pepper flakes Slightly coat the bottom of a pot with olive oil, turn heat on and saute garlic. Add turkey to the pot once your garlic starts to cook. Let the turkey cook all the way thru, and start cutting your peppers. When the turkey is done add the peppers, diced tomatoes, and tomato sauce to the pot. Let it simmer until the peppers are tender, add the beans and spices. Let the pot simmer on low for about 30 minutes and serve. I mad this dish for Frank, he loves Chilli and I am not the biggest fan of the spices or oil. So I decided to try a healthier version without all the spice, oil and indigestion. He loved it and it can double as a meal if you add quinoa, rice, or whole grain noodles to it. Stuffed Peppers with Quinoa Ingredients: 1 lb Ground Turkey 3-4 Peppers (yellow; orange; red) 4 TBSP cooked Quinoa Palm full of Chopped baby Spinach Squirt of Pesto ¼ cup of Marinara sauce plus 3-4 TBSP 6 Chopped black olives 1 TBSP grated parmesan cheese Preheat the oven to 400 degrees. Clean the seeds out of the peppers and place upside down on a sprayed baking sheet for 10 minutes and remove from oven. In a bowl combine all the rest of your ingredients and mix well. Take your mixture and place inside your cooled peppers. Place the filled peppers back on the baking dish, and add your additional 3-4 TBSP on top of all your peppers (each pepper should get about 1 TBSP of sauce). Bake in the oven again for 40 minutes so the stuffing is cooked through. Remove from the oven and let it cool for 5 minutes and serve. This recipe was a staple in our house growing up. My dad loves stuffed peppers, only now I can't eat green peppers and the rice and chop meat combination is too heavy and caloric. So I decided to switch the pepper color, use turkey, NO rice; quinoa instead and to add extra nutrients I decided to add some more vegetable to the mixture. They are light and so good. I usually make this with a salad or another vegetable if the client prefers. Balsamic Chicken with Mushrooms, Tomatoes, Olives, Basil and Goat Cheese Ingredients: 1 Bag of Portion Controled Chicken Breast (Perdue) 4-6 in a bag 1 tsp Black Pepper Sprinkle Ms. Dash Tomato Basil Garlic Seasoning 1/2 cup Balsamic Vinegar 1/2 container of chopped mushrooms 1/2 small Pint Cherry Tomato diced 2-3 TBSP sliced Olives 1 TBSP Basil 1 TBSP Crumbled Goat Cheese 1 TBSP Olive Oil or PAM Spray On a cutting board, season your chicken with the pepper and Ms. Dash. Heat a nonstick skillet with olive oil spray, place your chicken in the skillet and cook both sides. I a bowl place your chopped mushrooms, tomatoes and olives. Remove your chicken and set it to the side. Pour your balsamic into the skillet with all the chicken juices still in there. Add the chicken back in with your vegetables. If you find it needs more balsamic now is the time to add it. Turn the heat down to low and let it simmer for 5 minutes. Remove the chicken onto a plate and add the balsamic sauce on top of the chicken. Sprinkle with the basil and goat cheese and serve. **if you don't like mushrooms use squash or green beans** This dish is a twist to the plain balsamic chicken they serve out. I needed one with vegetables and pizzaz so I came up with this, plus any excuse to eat mushrooms (luv them). Brown Rice Bake with Meatballs Ingredients: Baby Turkey Meatballs (already made; or bought in the health foods frozen section measured out) 3 is a normal serving double depending on family size 1 Bag Instant Brown Rice or Microwave Brown Rice 1/2 Cup Part Skim Mozzarella 2-3 TBSP Parmesan Cheese 1 (15 oz) can of Diced tomato (no salt) 1/4 cup of Tomato Basil Sauce (light) Preheat oven to 375 degrees. In a bowl combine your cooked rice, mozzarella, tomato sauce and diced tomatoes. Stir the whole mixture together and place it into a baking dish. Place your meatballs (cooked) on top and sprinkle with your parmesan cheese. Place in the oven for about 10-15 minutes and serve. This was a favorite of mine when I was a kid, my mom used to make this with ground meat and of course white rice. But I decided to make it with brown rice for grains, and instead of all the chop meat the turkey meatballs are portioned and taste amazing without all the density to it. This freezes really well and if you wanted to you can add frozen drained spinach to it as well.

Fit Cuisines Grocery List

2011-01-07T12:41:00.000-08:00

So everyone has been asking me what seems to be the same few questions with the first week of the new year here.

1) What should I eat that is healthy?

2) What can I eat that will give me energy for my workouts and work week?

3) Can you suggest recipe or meal options that are easy and healthy?

Well I decided to come up with the GO TO Shopping List that you should keep on you at all times and the items on this list should be staples in your home so you always have healthy options in your pantry. About 95% of the items listed below are in my home right now!

Beverages:

Zico Coconut Water

Water

Perrier

Green Tea

Cranberry Juice

Vitamin Water Zero

Horizon Organic Chocolate Milk (small container)

Coffee

Herbal Teas

Cereals Hot and Cold:

Instant Oatmeal (no sugar like Quaker Plain)

Steel Cut Oats

Kashi (Heart to Heart Cereal Honey Toasted or Sunshine Puffs)

Cream of Wheat

Farina

Vegetables:

ALL KINDS FRESH OR FROZEN

(It does not matter, just eat the ones you like)

Fruit:

ALL KINDS FRESH OR FROZEN

(Pick the ones you enjoy so they don't spoil)

Dairy Products/Substitute:

Milk (non-fat, 1%; skim)

Almond Milk (unsweetened)

So Delicious Coconut Milk (vanilla)

Goat Cheese

Low Moisture Mozzarella

Grated Parmesan Cheese

Soy Milk

Low fat String Cheese

Cottage cheese (low salt, low fat)

Chobani or Fage Greek Yogurt (0%)

Low Fat Ricotta Cheese

Feta cheese

Blue Cheese

Eggs:

Regular Eggs

Liquid Egg substitute

Liquid Egg Whites

Bread/Pasta/Grains:

Whole Wheat Bread

Everything Thin Bread (Arnold's)

Light English Muffins (whole grain)

Thomas Whole Grain Bagel or bagel thins

Brown Rice

Whole Grain Pasta (Barilla Pasta Plus or Whole Grain)

Quinoa

Bulgar

Couscous

Bulgar

Tortilla (small)

Meat/Meat Substitute:

Chicken (breast, thigh, tenders or ground)

Turkey (breast, ground, tenderloin, cutlets)

Soy (ground)

Canned Turkey or Chicken (water packed)

Tofu (extra firm, or firm)

Whole Roasted Chicken

Seafood:

Salmon

Tuna

Shrimp

Scallops

Crab Meat

Tilapia

Mahi Mahi

Halibut

Canned Tuna or Salmon (water or olive oil packed)

Nuts:

Walnuts

Pine Nuts

Almonds

Pistachios

Dates

Pecans

Legumes:

ALL Varieties

Canned Items:

Sliced Beets

Olives

Diced Tomatoes (low salt; basil garlic or fire roasted)

Petite Diced Tomato

Artichokes (water, olive oil)

Mandarin Oranges

Low Fat/Low Sodium Vegetable or Chicken Broth

Low Sodium Soups (Progresso, Amy's, Healthy Valley)

Extra Staples:

Tubed Pesto

Light Marinara Sauce

Sliced Sundried Tomato

Fresh Hummus

Fresh Salsa

Lemon Juice

Light Salad Dressing (not cream)

All Natural Peanut Butter (Skippy, Jiff)

All Natural Fruit Spread

Lara Bars

Soy Joy Bars

Corn Flake crumbles

Jarred Roasted Red Pepper

Spices and Oils:

Garlic Powder

Cumin

Ms. Dash Tomato Basil Garlic

Ms. Dash Italian Medley

Ms. Dash Lemon Pepper

Ms. Dash Lime Cilantro

Ginger

Turmeric

Cinnamon

Coriander

Mint

Black Pepper

Red Pepper Flakes

Basil

Thyme

Curry

Olive Oil

Balsamic Vinegar

Cooking Sprays

Canola Oil

Vegetable Oil

Red Wine Vinegar

Rice Vinegar

With all of these items in your home you can make quick healthy and delicious meals in no time.

Fit Cuisine Cooking Menu for 1/3/2011

2010-12-28T14:24:00.000-08:00

Soup: Pasta Fagiolo This soup was made so many time by my mom and now my sister and I; it is a complete and healthy meal that can be eaten for lunch or dinner. All the nutrients you need are in this great soup. Entree: Bruschetta Chicken Breast This dish was a thought up in the middle of a long run; my thinking was that every family gathering we go to they serve this dish before dinner with bread and crackers that we don't need, so why not add it to dinner. Since everyone LOVES chicken but runs out of ideas on what to do with it I thought lets come up with a less oil filled way to do that. Goes great with a side vegetable and rice. Lasagna Rolls: Love the stuff but hate all the cheese and extra calories. So I decided to come up with a way to get a taste in a small portion size. I changes the noodles to whole wheat, and cheese is combination of low fat ricotta, and cottage cheese. Plus since the noodles are rolled you get a small taste with great flavors. Very good! Individual Meat Loaves: This dish has been in the family forever, we call it Italian meat loaf. I changed it a bit by adding, pesto, using lean meat, and adding flavorful marinara. Frank is a big fan of this dish and loves it for lunch. I make 2 small loaves so that they cook fast and you have dinner or lunch for 2 days. Great with my whipped butternut squash or sweet potatoes.

Healthy Banana Cookies (or Bars)

2010-12-21T04:23:00.000-08:00

Last week I was on a mission to find a small ingredient, healthy cookie that Frank and I could eat that wouldn't mess the waistline, had some form of nutrients, and took me all of 10 minutes to make after a long day at work. I came across these banana bars in the store and decided to try and make a small cookie that mimicked it. I google searched a ton of recipes and believe me there are plenty...but here was what I came up with and they were really good, and healthy. Ingredients: 1 cup rolled oats 4 small riped bananas 1/2 cup chopped dates 1 tsp vanilla extract 1/3 cup vegetable oil Preheat oven to 375. In a bowl mash up your bananas, add all the rest of your ingredients and mix well. Line your baking sheet with parchment paper and place your cookies about 1 inch apart. Use a tsp to measure how big your cookies will be. You may need to shape them with your hands as well. Place in the oven for about 15 minutes and let them cool for about 10. Tips: These cookies can be made into small bars, if you like. They can also be good breakfast cookies...(no more then 2 servings). You get a well balanced treat here with the potassium from the banana the fiber from the dates and whole grains from the rolled oats. They are a light healthy treat that you can make and keep in a container for up to a week. If you are not a fan of dates add cranberries, or chopped walnuts, shaved coconuts. Whatever you enjoy is fine. So let me know what you think and healthy eating!

Dark Chocolate Chip Cookies

2010-12-19T17:39:00.000-08:00

Well lets just say that I clearly don't enjoy baking (thought today would be different)....I have zero patience for measuring, whipping, mixing...there is just to much work required, to many ingredients and clearly the time it takes to bake is just not worth it.

So today I decided to try a recipe for the holiday that I thought would be quick; but as I started to deconstruct it, I realized it is so much easier to roast a veggie. The baking item today was a healthy cookie...the results came out well Frank even ate a few...so if you are the baker type gives these a try.

Ingredients:

3/4 cup rolled oats

1 cup whole wheat flour

1/4 cup can't believe its not butter

1 egg

1/3 cup organic cane sugar

1/3 cup organic brown sugar

1/4 cup canola oil

1/2 tsp baking soda

1 cup dark chocolate chips

1 tsp vanilla extract

Preheat oven to 375. Take your oats and chop them in a processor (be careful I spilled mine all over the counter). In a small bowl combine, processed oats, wheat flour, baking soda and mix together. Then add both sugars, egg, vanilla, oil and soft butter. Mix all together till everything is well combined. Add chips for the final stir. Line a baking sheet with parchment paper and place your cookie dough on the sheet. Bake for about 20 minutes and let cool.

I decided to try to make these cookies Fit Cuisine style put everything in a bowl and serve...it worked out well, just reminded me that I should stick to cooking healthy meals not healthy desserts. But if you are game enjoy!

Fit Cuisine Meals

2010-12-06T05:41:00.000-08:00

This weekend I made some yummy meals for a few clients. I decided that with the cold weather coming, "what better comfort meal is there then soup?" The problem with ordering soup from a restaurant is often the high sodium content. Sadly, the canned varieties aren't any better. I prepared two soups: "Vegetarian Split Pea" and "2 Bean Minestrone" - (Both) low-sodium and filled with nutrients . These were very easy to make, with a total cooking time of 30 minutes. The best [art is that they were as YUMMY as they were EASY. To try these simple recipes look below. 2 Bean Minestrone 1 TBSP Minced Garlic 1 TBSP Olive Oil half small Onion Chopped 1 can rinsed White Beans 1 can rinsed Red Beans 1 cup chopped green beans 1 small squash Diced 1 can diced stewed tomatoes 1 TBSP Ms. Dash Tomato Basil Garlic Seasoning 4 Celery Stalks chopped 1/4 cup chopped carrots 1 box low fat low sodium vegetable broth 3 cups water In a medium soup pot saute, onions, garlic, celery and carrots till the onion is just about soft. Add your box for vegetable broth and water. Bring to a small boil and add your squash, green beans, stewed tomatoes, and canned rinsed beans. Let the whole pot simmer for about 20-30 minutes until the vegetables are soft. Add your seasoning stir one last time and serve. Tips: If you want this dish is great with small pasta like ditalini. I prefer this soup without pasta, but if you are going to use it opt for whole grain. This soup is truly a complete meal. Vegetarian Split Pea 1 bag dried split peas 1/2 cup diced carrots 3 celery stalks chopped 3 TBSP diced onion 1 TBSP minced garlic 1 TBSP olive oil 1 container of vegetable stock (low sodium) dash of black pepper 6 cups of water In a soup pot heat oil, garlic, and onions till translucent. Add in your carrots and celery, along with the vegetable stock and water. Bring to a small boil and add your peas. Let the entire pot boil for about 30 minutes until your vegetables are tender and the peas have gotten mushy. Once it is to the soft texture, add your black pepper and simmer low for an additional 10 minutes and serve. Tips: I like split pea but not with the ham. I started looking at other recipes but most required potato, or a touch of cream. I wanted this soup to be as clean as possible to the palette. You don't need a tone of ingredients to have a yummy soup. Sometimes less is more. This soup I think is a great lunch soup. So give it a try and let me know what you think.

Healthy Holiday Recipe Sides

2010-11-23T14:39:00.000-08:00

So this weekend I made Thanksgiving sided for my clients. It was fun and all of these recipes are super simple and easy. My mother was my helper for the day and we had a lot of fun and made some great dishes. Butternut Squash Soup Ingredients: 2-1/2 -3cups Butternut Squash (fresh or frozen) if fresh roast first for 20-25minutes @425 1 1/2 containers of Low Sodium; Low Fat vegetable or Chicken broth 1 TBSP Olive Oil 1 Large Onion (diced) 1 TBSP Garlic (minced) 1/4 tsp Curry Powder 1 TBSP Honey Crushed Black Pepper Take your oil and saute your garlic and onion till the onions are translucent. Place your butternut squash in the pot and stir so the flavors start to combine. Add your broth and let the whole thing simmer for about 15 minutes on medium low heat. Take your emulsifier and puree the vegetables till smooth. Add your curry powder, honey and black pepper. Taste to make sure that it is to your liking and let in sit covered for about 10 to 15 minutes and serve. Tips: This was the 3rd time I made this soup and I tried to do it as clean as I could with as few ingredients as possible. I made 4 pots of this soup. Every one came out a little different. By time we got to the 4th pot Frank was done testing. The end result was great...a low sodium soup filled with healthy vitamins and superfood powers. Whipped Sweet Potatoes Ingredients: 4-6 Sweet Potatoes (Roasted in foils) Dash Cinnamon Dash Nutmeg 2 TBSP Organic Maple Syrup 1-2 cups Unsweetened Almond Breeze (container) Preheat Oven 425 degrees. This recipe requires what I call the taste test ingredient adder. Place potatoes on the sheet and bake for 30-40 minutes depending on the size of your potatoes, or until soft. Using a mixer (Kitchen Aide) place the potatoes (skin off), add ½ cup of Almond Breeze, 1 TBSP of syrup, and the dashes of cinnamon and nutmeg. Start the blender on a low whip and make sure all the lumps are out. Taste…it should be smooth and creamy if not do the process over till it is to your liking. Once you have found the right taste, get a baking dish and spray it with non stick spray. Place your potato mixture in the dish and sprinkle some cinnamon on top. Bake in the 425 oven for about 10 to 15 minutes just so all the ingredients blend together. Take out and serve. Tips: This dish is by far my favorite. It was given to me by a dear friend who is a diabetic with a gluten allergy. I was a bit uneasy about the dish because I had not idea what Almond Breeze was but when I tried the dish I was impressed. So was my mother. Whipped Cauliflower Ingredients: 2-3 Bags of 16 oz Frozen cauliflower (cooked) 2 Tbsp Olive Oil 2-3 Tbsp Grated Parmesan Cheese ½ cup Italian seasons bread crumbs 1 Tbsp Minced Garlic Preheat Oven to 400 degrees. Cook up you cauliflower till tender, and drain. Using a mixer place you cauliflower. Start to add the rest of the ingredients a little at a time and taste as you go. The idea is that you want this to be like whipped fully and then placed in the oven. Start by adding a bit of olive oil, then a sprinkle of bread crumb, the garlic, and cheese. Mix on medium speed for about 5 minutes. Check the flavors and add whatever you feel is missing from the list above. Once it is at the consistence desired, place into a sprayed casserole dish. Put a little more grated cheese on top and bake till just about bubbly on the side. (About 20 minutes) Tips: This dish has been in my family for a long time. We grew up with it as kids. For awhile I thought it was potatoes till one day I watched my mom make it and saw it was a veggie. Now my sister and I make it all the time for the holidays. Out in law always request it so it is made a lot, and tastes better every time. Sauted Green Beans Ingredients: 1 Large Bag or Green Beans (1-2lbs) 1 TBSP Olive Oil 1 TSP garlic (minced) 2 TBSP Sesame Seeds Take your beans and flash steam them in the microwave, or boil/blanch them. If you use the microwave, place a wet paper towel over the beans. Remove and place into your skillet that has already been sauteing with your garlic. Stir the beans around to coat and let it sit covered for about 5 minutes. Add your sesame seeds stir and serve. Tips: I love this dish because it is quick, easy and healthy. I like it hot and cold. Hope you enjoy it as well. I have also made this dish with grape tomatoes if you are feeling brave.

Healthy Thanksgiving Side Dishes

2010-11-16T15:04:00.001-08:00

So this Thanksgiving I am going to help my clients out by preparing a package of healthy dishes to enjoy with there loved ones. They are dishes I have made before and enjoyed, so I thought this year instead of printing out the recipe for these specific dishes I would just make them for all to enjoy. So here are the sides: Package: Butternut Squash Soup (NO Cream) Whipped Organic Sweet Potatoes (this is made with 5 ingredients) Whipped Cauliflower (Hard to explain how this is made but better then white potatoes) Green Beans (saute or Casserole) These dishes are GREAT! Stay tuned for the recipe after Turkey Day!

Baked Whole Wheat Rotini with Squash

2010-11-16T14:46:00.000-08:00

So this weekend officially launch my new side venture "Fit Cuisine" cooking preparation of healthy meals. During my cooking I decided to try and convert a clients husband into eating a dish that was kinda like baked Ziti, only made with Rotini (whole grain), and part skim cheese. Well lets just say I was proud of this dish...and he was as well. It is so easy to make so lets get started. Ingredients: 1 box Whole Grain or Whole Wheat Pasta 1 Jar Low salt Marinara or your own 1 1/2 cups Part Skim Ricotta or Cottage Cheese 2 Squirts of Pesto 1 large Squash sliced small 1 cup or so of Shredded Mozzarella Cheese Preheat oven to 400 degrees. Cook your pasta according to the box. Slice your squash, and place it in a baking dish that is sprayed with PAM. Drain your pasta and place it into the dish, with your squash, tomato sauce, ricotta, pesto, and shredded mozzarella. Stir the whole thing together so that the flavors blend. Sprinkle some more mozzarella on top and place in the oven for 25 minutes till just about golden brown. Remove and serve with a side salad. Tips: This meal is a complete dish and serves about 6. The pasta used here is infused with omega 3 and flax seed so if you are allergic just use regular whole wheat. It is great if you have last minute company, and you can add any vegetable of your choice(i just like the way it tastes with squash).

Baked Eggplant Parmesan

2010-11-01T17:13:00.000-07:00

So I decided that this would be the weekend I tried an eggplant dish. Since everyone I talk to loves Eggplant Parmesan I decided to try a healthy version of this classic Italian dish. I will say it did not go over very well with Frank, all he kept saying was "it's not fried". NO if it's a healthy version then NO frying is involved. I did give it to a dear friend of mine who LOVED it, and since she has a husband that is not the easiest of eaters I was glad to hear this was a hit. So enough talking, lets get to the ingredients:

2 Eggplants (sliced long)

2 Egg Whites

1 cup Panko (Italian season)

1 Jar Tomato Sauce

1 (15oz) container of Part Skim Ricotta

1 bag Low Moisture Shredded Mozzarella

2 squirts or 1 tsp Pesto

Non cooking Spray

Preheat your oven to 425 degrees. Make sure you eggplant is sliced long, no circles. In a small bowl or dish place your egg whites, in another dish place your panko. Take a baking dish and spray it with cooking spray. Use your jarred or fresh sauce and cover the bottom of the pan slightly. Take your sliced eggplant and dip or brush egg whites on both sides, then cover with panko. Layer the eggplant on the dish. Take your ricotta and place it into a bowl with about 2 TBSP of sauce and your pesto; stir together. Take a few dollops of ricotta and place it on different pieces of eggplant (you are not spreading); sprinkle your shredded mozzarella on top of the ricotta, and a bit more sauce. Then layer your next round of eggplant and repeat the pattern until you are all out off ricotta, eggplant and sauce. Eyeball it. Place in the oven for about 30 minutes and serve.

Tips:

Serve with a salad or vegetable. Remember it is not fried, but you are adding all the great flavors or Italian cooking without all the fat and calories.

Happy Halloween Treats!

2010-10-28T14:14:00.000-07:00

Well I am not a big fan of this holiday, but I enjoy the excitement of the kids, esp. my niece. The only thing I enjoyed growing up about this holiday was the candy. My favorites were anything chocolate covered. Now we need to watch the calories, and sugar but I do believe in moderation and not depriving yourself. So I am going to give some recommendations of treats that have 100 calories or less, so it's OK enjoy some candy this holiday season. 1) 2 Mini Size Reece's Pieces (my favorite) 2) 1 Fun Size 3 Musketeer Bar 3) 11 Pieces of Candy Corn 4) 10 Gummy Bears 5) 2 Mini Snickers Bars 6) 1 Tootsie Roll Pop 7) 1 Fun size Pack of M & M 8) 1 Fun size Almond Joy Bar 9) 2 Pieces of caramel 10) 3 Dark Chocolate Kisses Have a safe holiday and TRICK OR TREAT!

2010-10-19T14:31:00.000-07:00

On Friday October 15th I officially launched my "Fit Cuisine" cooking class and gathering. I could not have asked for a better turn out and response. The evening was filled with good food, wine, and great company. We hosted at my mothers home which has an amazing Tuscan Kitchen. She was by far a great chef's assistant along with my sister. I was able to answer many questions on how I prepare healthy, quick meals, demonstrate how I do it, and then prove to everyone how delish it can taste. The response from the guests were nothing but great, and everyone got to go home with a card to host a part of their own as well as the menu form the evening class. It was truly a great start to what is about to be an amazing venture. I am working on the "Fit Cuisine" cooking manual now and hope to have it out as soon as possible. Listed below is the menu that we prepared. Started: Presentation Salad Ingredients: 1 small can Mandarin Oranges (drained) 1 English Cucumber sliced 1 package Mixed Greens 1 Endive sliced 2 TBSP dried Craisins 1 Small Fennel bulb chopped 1 TBSP toasted Pine Nuts This is a ‘toss in one bowl’ dish. Add your mixed greens, endive and fennel. Then toss in your cucumbers, pine nuts and craisins. Toss that all together and finally layer the mandarin oranges around the bowl for presentation. Serve with your favorite light vinegar or squeezed lemon. Main Course: Whole Wheat Orecchiette Pasta with Garlic Oil and Pine Nuts Ingredients: 1 Box Whole Wheat Pasta 1 Tbsp Toasted Pine Nuts 1 Garlic Bulb 2 Tbsp Olive Oil 2 Tbsp Grated Parmesan Cheese Cook pasta according to package. Take your pine nuts and toast them on low-heat in a small pot for about 4 minutes. In a saute pan, heat your olive oil and garlic bulb. You are not going to mash the garlic; it is going to be infused into the oil. (approximately 5 minutes). Drain your pasta and place into your bowl; pour the oil and garlic mixture on top and toss together. Add your pine nuts and grated parmesan cheese. Toss again and serve. Chicken with Tomato, Basil and Goat Cheese Ingredients: 1/2 tsp fresh ground black pepper 4 (6oz) Skinless, Boneless Chicken Breast halves 1 cup Grape Tomatoes sliced 16-20 pitted Kalamata or Black Olives halved ½ can Artichokes in water drained and sliced 2 TBSP Sun dried Tomatoes chopped in oil 3-4 Tbsp Light Balsamic Vinaigrette 3 Tbsp crumbled Goat or Mozzarella Cheese 2 Tbsp fresh Basil leaves chopped Preparation: 1. Sprinkle pepper over chicken. 2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes or so on each side until it is done. Transfer chicken to a platter and keep it warm. 3. Combine tomatoes, artichokes, sun dried tomatoes, olives, and vinaigrette in a medium bowl. 4. Add tomato mixture to pan; cook 1 to 2 minutes or until tomatoes are soft. Spoon over chicken. Top evenly with cheese and basil. Dessert: Fresh Fruit with Yogurt Dressing and Angel Food Cake Ingredients: 1 Cup Fat Free Greek Yogurt 1 tsp Honey ½ tsp Cinnamon 1 Banana sliced in circles 4 Strawberries sliced in half 2 Tbsp of Raspberries 2 Tbsp Blueberries 1 Store bought Angel Food Cake sliced In a small bowl: combine yogurt, honey, and cinnamon. (Making sure all ingredients are well stirred). Place your Angel Food Cake on a dish and place your fruit on top. Drizzle with the yogurt sauce and serve. If you are interested in hosting a "Fit Cuisine" Class please feel free to contact me. fitness121@aol.com

Baked Apple Crisp

2010-10-10T06:23:00.000-07:00

I love warm baked fruit, especially apples. It goes so well with gelato or ice cream. When Frank and I go to dinner he usually will say "if I get dessert what are you most likely to try or share?" I always say fruit pie or tart of some sort. I wanted to try something without all the calories and fat that the restaurants have so I came up with this.

Ingredients:

4-5 apples sliced (I used Gala)

1 TBSP Organic Raw Brown Sugar

1-2 packets of Instant Cinnamon Roll Oatmeal

1 tsp dried Cranberries

Cooking Spray

Preheat the oven to 375. Take a baking dish and spray it. Place your sliced apples on the dish and layer them all around, sprinkle your sugar, oatmeal packet, and cranberries on top. Place in the oven for 15 minutes and serve.

Tips:

This was a total look in the pantry surprise. It came out really good. I put it in my Greek yogurt for lunch yesterday and I was impressed with the flavors. It was not at all to sweet, but if you want to use low sugar oatmeal you can. I just don't enjoy stevia/splenda; it is garbage for the stomach. You can also serve this with frozen yogurt, or any ice cream of your choice.

Apple Sauce

2010-10-10T06:08:00.000-07:00

I love apples, eat one everyday. So I was excited when a client of mine dropped of a huge bag of apples she picked at a friends orchard. The only problem was what to do with 3 lb of them. So I decided to make apples sauce and give it to my nieces to snack on, and of course Frank. It was so easy and the final product was excellent. I recommend you give it a try. So lets get started.

(The amount of apples is based on how many people you want to serve)

Ingredients:

5-8 apples of your liking (sliced)

1 TBSP Cinnamon

Take all your apples and slice them with the skin on (skin has all the nutrients). Place them in a pot of water and let it come to a boil until soft. It should be about 10 minutes. Drain your apples and place them back into your pot. Using a masher, blender or food processor, spoon your apples into the processor, sprinkle your Cinnamon, and pulse till smooth. Once you are done place into a container and refrigerate for and hour.

Tips:

I did this in two batches, so I don't overflow the processor. Apple sauce can also be frozen so if you want to make up a bunch and freeze it go right ahead. This is great in oatmeal, or you can use it to bake with in place of oil.

5 Nutritional Mistakes

2010-10-05T12:17:00.000-07:00

This is from my friend out in Nevada, he sums up exactly what I preach about health and nutrition. Wanted to share it with you. Enjoy! Nutrition has often been recognized as the most effective way to improve immunity, increase longevity, decrease risk for chronic diseases, lose weight, gain lean muscle tissue, and feel well. With such an important aspect of life, why is it so confusing, and why don't most of us enjoy the benefits of a healthy diet? There are 5 key mistakes that I believe are limiting you from reaching all of the benefits provided by a healthy diet and what you can do to change these mistakes into learning experiences and get better. 1. Eating too much like everyone else The modern North American diet is composed of mostly what? Usually whatever people feel like eating, or whatever they are being sold or told to eat. There is no rhyme or reason behind the physiology of why they should eat certain foods. I have news for you, you are different than any other person you meet and thus you need to nourish your body differently than everyone else. Do you know someone that has had great results with one typical diet plan, and someone else that has completely failed with that same plan? The key to learning from this is to listen to your body and feed the body the most nutrient dense foods it deserves. If your body doesn't agree with a certain food or makes you feel sluggish or slow then you should limit your consumption. 2. Ignoring the importance of workout and post-workout nutrition Pre-workout, during workout and post-workout are the most important times of the day to eat if fat loss, and muscle gain/maintenance are your goal. Not to get too much into the physiology of it, but you must also listen to your body, monitor your energy levels before, during and after an exercise bout, and make some adjustments accordingly. 3. Not adding good fats There has been a lot of misinformation about fats in the media in the past few years, but it’s important to understand just how important they are to a healthy diet. Fats are great for maintaining hormonal balance, increasing the fluidity of cells, and forming the membranes of most cells. However, we must make sure to get our fats from good sources like avocados, nuts, olive oil, flax seeds, fatty fish,etc. These are the fats we need, not the fats found in fruit pastries and bakery rolls. 4. Poor breakfast habits Breakfast sets your metabolism up for the entire day, skip it and watch your metabolism stay in a FASTED state. Breakfast is the perfect time of the day to get some good, energy boosting and nutritious foods in. If you are new to eating breakfast then start small and make sure you eat some high quality whole foods. 5. Not getting enough protein, vegetables and/or water. Too many people get barely the recommended amount of protein per day. Since there is no storage of protein in the body, it is important that we get enough or our muscles and various other cells of the body will become degraded. Vegetables have phytonutrients in them that have shown to reduce the risks for chronic diseases, and improve health. In general it is safe to say we don't get anywhere close to the recommended amount of vegetables per day. 5-6 servings is recommended, and we usually only eat vegetables for dinner, and this has to change if improved health is a goal. Water is the most biologically important nutrient that we can get, you can go a few days without eating, but how many days can you go without water? Far less than you would think.

Butternut Squash and Apple Soup

2010-09-27T14:10:00.000-07:00

The other night Frank and I went to dinner at one of our favorite Montclair restaurant, 32 Church. We actually sat behind a Jonas Brother...don't know which one. Anyway the special soup was Butternut Squash with Apple. So I was intrigued to try it without using cream...I wanted a lightly spiced clean feeling. So here is what I did. Ingredients: 1 Batch of already cut butternut squash (or half of a whole one) 3 Honeycrisp Apples (skin removed and sliced) 1 small onion chopped 1 Container of Low Sodium Vegetable stock (organic) Dash of Thyme Dash of Black Pepper 1 Tbsp Olive Oil 1 Small Container of Fage 0% Yogurt Preheat Oven to 400 degrees. On a baking sheet place your squash, apples, and onions. Coat everything with the thyme, olive oil, and pepper. Place into the oven for about 30 minutes. In a pot place your vegetable stock and heat, once heated thru turn on low and simmer till vegetables are done. Take your vegetables/fruit from the oven place it in the pot of vegetable stock. Let it come to a boil for about 5 minutes so that everything is soft. Take a blender, food processor or emulsion blender and whip everything together. Remove from heat for and let it cool a bit before you place your yogurt. Once cooled add the yogurt and some more pepper to taste whip or stir on last time. Heat again and serve. Tips: I loved the way this came out. It sounds weird but it is so clean tasting and healthy that you can eat 2 bowls and not have all that salt and crazy spices. Plus you get added fiber from the apples, and protein from the yogurt. I used yogurt so that I can get a creamy texture without the fat.

Stuffed Acorn Squash

2010-09-27T12:12:00.000-07:00

So fall has come and it is time to start using the great fruits and vegetables at the markets. So with that said I decided to try Acorn Squash. Never cooked it but hey how hard can it be. So I researched different ways to prepare it, but none strikes me as healthy. I didn't want to use butter or brown sugar (it's not dessert). I decided to stuff it, with something other than ground turkey. I must say it was delish and I got 5 stars from the bossman (he did eat all of this and 1/2 of mine again). Ingredients: 3 Acorn Squash (or use however many you are serving) 1 package of Sweet Turkey Sausage links (casing removed) 1/2 tsp Minced Garlic 1/2 tsp Olive Oil 1/2 tsp Pesto 4 Vine Tomatoes (chopped) 1 cup Chopped Spinach 3 Tbsp cooked Quinoa 3-4 Tbsp Marinara Sauce Preheat the oven to 400 degrees. Take you acorn squash and slice the tops off, scooping out the seeds and taking the stringy flesh out. Place squash in the microwave for 3 minutes till slightly soft. Remove and let sit to the side to cool. Now take your saute pan and place your olive oil, garlic and sausage. Let the sausage cook till no longer pink. Put your pesto, spinach, quinoa, chopped tomatoes, and marinara to the mixture and stir together over medium heat. Let it blend together for about 5 minutes. Remove pan from heat and place your squash on a spray baking tray, scoop your mixture into the squash and place in the oven for about 20 to 25 minutes. Remove from the oven and serve. Tips: I served this with a roasted vegetable salad. It was really good and yes you can eat the skin. Make sure the squash is really soft, so that it is easy to eat with a spoon or fork. This is a great complete meal. You get protein, complete grain, and vegetable. Easy to serve for large party or group.

Chicken Roll with Goat Cheese and Asparagus

2010-09-20T12:54:00.000-07:00

I love asparagus, I eat it just about every night. I actually go to Costco and buy 3 large bunches for myself and Frank for the week. I also like how quick easy and healthy chicken is, and to add some extra excitement I fell in love with goat cheese after eating a salad made with it and asparagus. I know that most people would say that goat cheese if fattening but NO. It has CLA in it which is a fat burning agent plus a little won't hurt....just don't tell my husband. It took me so long to get him into goat cheese; still working on Feta. So here is the recipe: Ingredients: 4 Thin Chicken Breasts 1 Small Roll or Herb Goat Cheese 5 Tbsp Balsamic Vinegar 1 Tbsp Olive Oil 1 tsp Ms Dash Tomato Basil Garlic Seasoning 8 Asparagus Spears cut in half Preheat the oven to 400 degrees. In a small bowl combine your balsamic, olive oil, and seasoning, stir together. Take your chicken breast and place flat on the cutting board. Use your goat cheese roll and spread a layer along the top of the breast. Take your 2 spears of asparagus and place it to the top of the chicken and slowly start to roll the chicken breast down to the other end; wrapping the spear with it. Take a baking dish sprayed and place your chicken. Use your balsamic marinade and coat the top and sides of the chicken with a brush, making sure you get everything coated. Place in the oven and bake for about 25 minutes. Remove from oven and serve. I made this dish over the weekend for my client....So yummy. Tips: Serve with vegetable and quinoa, or salad and sweet potato.

Fit Cuisine Enterprises

2010-09-20T12:21:00.001-07:00

This weekend launched what is about to become Fit Cuisine Enterprises. I was hired by a great client to cook up and plan out breakfast; lunch; dinner; and snacks for just about 1 week. It was GREAT! I got to cook up some dishes that I have shared here on the blog and ones not yet posted. It was time consuming I will admit but if you know what the client likes and dislikes it makes the process that much easier. I realized that this is what I love to do with my clients. Not only make them feel better through proper exercise but teaching them how to eat better, and by cooking up healthy meals they can see you are not depriving yourself of foods you like you are just making better choices planning meals out and watching portion sizes. I want to thank my client for the opportunity to let me help her and do what I enjoy. I also want to thank my loving husband Frank for his support, cutting skills and encouragement to do what I love. I am looking forward to more Fit Cuisine ventures to come. Speaking of which.... Please Join My Very First Fit Cuisine Cooking Class: Space is limited so please reserve your space: October 15th 6:30pm My Home RSVP October 1st at fitness121@aol.com Cost $25 Meal TBA in one week.

Eat Real 100 or 200 Calorie Food for Energy

2010-09-16T14:20:00.000-07:00

So my clients ask me all the time about what they can snack on that is healthy, good, and will give them energy. Since I am not a big fan of the 100 calorie packs I did some research and came up with this: I do eat these and recommend them to my Nutrition Clients.

100 CALORIES

1 hard-cooked egg;with half a slice of toasted wheat bread

1⁄2 cup ice milk or sherbet 1 large rectangular graham cracker; with 11⁄2 tsp peanut butter 1⁄2 cup wheat-flake cereal ; with 1⁄2 cup nonfat milk 1 small (4") whole-wheat pita; with 1 Tbsp hummus

1⁄2 cup cranberry juice cocktail; and 1⁄4 cup nonfat plain yogurt blended with ice

1 slice whole-wheat bread; with 1 oz sliced turkey breast and mustard

1⁄2 cup 1% lowfat cottage cheese;with 1 cup cherry tomatoes

1 cup baby carrots, celery and bell peppers with 2 Tbsp light dressing

1⁄4 cup 1% lowfat cottage cheese with 1 cup berries

200 CALORIES

6 oz nonfat yogurt;mixed with 1 TBSP fruit spread

1 slice whole-wheat bread;with 1 Tbsp peanut butter; and 1 tsp jelly

One 8" flour tortilla; with 2 oz sliced turkey;lettuce, tomato and balsamic vinegar

1 medium baked potato; with 1⁄4 cup 1% lowfat cottage cheese

Pomegranate Marinade

2010-09-12T06:23:00.000-07:00

I am not one who gets creative in using fruits and oils to make a marinade, but I was inspired by watching Rachel Ray the other morning so I tried it. Not so bad so here it is. FYI I gave the basic formula I used but taste it and see what you want to add more of. Enjoy!

3 Whole Pomegranates (or 1 cup POM Juice)

1 Bay Leaf

3 Cloves

4 Tbsp of Balsamic

2 Limes Juices

1 Lime Rind (grated)

1 Squirt of Honey

1 Lemon juices

1 tsp Extra Virgin Olive Oil

In a small sauce pan or pot, juice your whole pomegranates by rolling it on the side so the seeds burst and pop. Then make a small slice on the side and squeeze the juice out into the pot. (or you can just use the POM juice) Place your bay leaf and clove into the pot along with all the rest of the ingredients. Place over medium low heat and cook stirring the mixture together. About 5 minutes. Before you pour onto over your meat, or fish, remove the bay leaf and cloves.

Tips:

I used this marinade on chicken, and served it over salad. I took my the chicken and placed it in a Tupperware container. Then I poured the marinade over the chicken, and placed it in the fridge for about 30 minutes. Bake in a 400 degree oven (which I did) or grill them which ever you prefer.

Stuffed Zucchini Boats

2010-09-08T13:09:00.000-07:00

I absolutely LOVE zucchini and I always wanted to do something different with it other them roasting. So I wanted to try something that was flavorful and healthy. The only problem was I didn't make enough for Frank to eat. When you slice the whole zucchini in half you get two small pieces...let just say that wasn't enough. So I gave him mine (he ate 1 1/2 stuffed boats). Gotta luv him. These boats are so quick and easy they are sure to impress your guest or family. So give it a shot and let me know what you think. Ingredients: 3 Zucchini sliced in half ½ lb of ground turkey 3 Tbsp Quinoa (cooked) 1 Tbsp olive oil 2 Squirts of pesto Jarred Marinara Sauce 3 Chopped Roasted Peppers (jarred) 1 Palm full of baby spinach chopped Handful of Low Fat Mozzarella (shredded) Preheat the oven to 400 degrees. In a sauté pan heat up your oil, cook ground turkey, peppers, spinach, and quinoa till turkey is no longer pink. Add you marinara (eyeball till the meat is just about coated) and pesto; stir together. While that is finishing up scoop out your sliced zucchini halves (make sure that you leave some zucchini flesh on the bottom for taste and texture) and place on a sprayed baking sheet. Once they are hollow place your meat mixture inside the boats, pour a Tbsp of marinara on top and sprinkle with a your cheese. Place in the oven for about 20 minutes and serve. Tips: I served this dish with an arugula salad and roasted asparagus, and of course white wine.

100 Calories of Nuts

2010-09-03T12:25:00.000-07:00

So when I am talking to people and they ask for a healthy snack, I always say Nuts. The next question people ask is how many, and are they fattening? Well I did some research and found out how many are in a 100 calorie serving. Use this to make some healthy trail mix for yourself or for your kids. Almonds: 14 (whole unsalted) or Dry Roasted with salt Cashews: 10 (raw) Cashews: 9 (oil-roasted with salt) Hazelnuts: 10 (dried unsalted) Macadamias: 5 (raw) and dry salted Peanuts: 17 (raw) Peanuts: 16 (salted) Pecan halves: 10 (raw) Walnuts: 13 (raw) Pine Nuts: 77 Dried Pistachio Nuts: 29 (dried and Salted) So use this info to mix up a trail mix, just make sure to read the serving size when doing so. I have made one with Frank that includes plain Cheerios 1/3 cup, dried cranberries 1 TBSP, and almonds 6. We broke it up in little sandwich bags (about 2-3)Just try not to make any with chocolate, stick to dried fruit and nuts. Enjoy

Lemon Pepper Panko Salmon

2010-08-31T14:21:00.000-07:00

This recipe I really liked, it was the first time I used Panko Bread Crumbs. My original idea here was to go with panko chicken, but Frank and I had just finished walking NYC for 4-5 hours and our legs were tired so I went with Omega 3 Salmon instead. Better for muscle recovery. Ingredients: 2 Salmon Fillets 2 Cups Panko Bread Crumbs 1/3 cup TBSP Lemon Juice 2 TBSP Ms Dash (Lemon Pepper Seasoning) PAM Baking Spray Preheat the oven to 375 degrees. In a dish place your panko and lemon pepper seasoning and mix together. Take another dish and place your lemon Juice in it. Now with each salmon fillet dip it into the lemon juice first then the panko, make sure that both sides are coated well, and place on a sprayed baking tray. Once both pieces are done and coated well place in to the oven for 20 minutes. Serve. Note: I love how clean this dish tastes. I made it with a side of broccoli rabe, and if you want put some sliced avocados on top or greek yogurt sauce.

Healthy Whole Wheat Pizza

2010-08-31T13:46:00.000-07:00

Sorry it took so long to post but my schedule has been crazy. So here was Saturday's creation, whole wheat pizza...made the dough myself. I was very excited I always wanted to try to make dough but a healthy kind. That same day I watched Tyler Florence make pizza he kicked the idea into high gear. It started out pretty good the dough was rising the sauce was heating the oven was on, all the ingredients were in order. There was just one problem, how do we get the dough on the pizza stoned without getting it all over. Minor problem, I wanted to use the baking sheet like Tyler but NOOOOOOOOOOO, Frank wanted the stone, so lets just say it made for some interesting pizza making, with a yummy turn out. FYI: For this use the baking sheet, not the stone. This dough makes 2 small personal pizzas. (83 calories 1g Fat, 196 Sodium) Ingredients: Dough 1 (.25 oz) Active Dry Yeast 1 Cup of Warm Water 2 Cups of Whole Wheat Flour 1/4 cup of Wheat Germ 1 tsp Salt 1 TBSP Honey Preheat oven to 400 degrees. In a small bowl combine your yeast and water. Let it stand till it is creamy (about 10 minutes). In a large bowl add your flour, wheat germ, and salt. Make a well in the middle of the mixture and add the yeast along with the honey. Stir altogether and let it sit covered for about an hour. Frank's Pizza 1 Piece of Dough Tomato Sauce (on bottom) Fresh Buffalo Mozzarella (3 Pieces) 1 Palm full of Shredded Low Fat Mozzarella Note: This was on the stone a bit messy dripped all over Francesca's Pizza 1 Piece of Dough Tomato sauce (on Bottom) 3 TBSP cooked up Ground Turkey 3 Stalks of Asparagus (chopped) 2 Slices of Avocados (placed after cooking) sprinkle of crumbled goat cheese Note: This was on a baking sheet sprayed and pressed with my hands, worked much better. Both Pie's cooked for 20 minutes. They were good but obviously mine was better. I served this with a large salad and of course some chilled Vino.

Healthy Leftover Creation

2010-08-26T14:05:00.000-07:00

So the other day I got home late (as did Frank) and needed to get dinner on the table really fast. I forgot to get a protein (chicken or fish) set out the night before so I had to go with what was left in the fridge. I'll call this meal the "Healthy Leftover Creation." So here it goes: I must say I'm very proud of it! Ingredients: 1/2 Rotisserie Chicken Breast (diced) 1/2 Eggplant (diced) 1 yellow squash (diced) 1 head of Asparagus (diced) 2 Cups of Green beans (already steamed in Microwave) 1/2 jar of Marinara 2 squirts of Pesto 1 can diced low sodium tomatoes few sprinkles of Ms. Dash (Tomato, Basil, and Garlic) seasoning 8 Large Olives diced 1 cup Low fat Mozzarella 2 TBSP Sun dried Tomatoes Chopped Preheat the oven to 400 degrees, and take out a large baking dish. This meal is all about tossing everything together into a dish and adding the final touches. Start by placing your diced tomatoes on the bottom, then toss in some diced chicken, eggplant, squash, asparagus, green beans, a little tomato sauce, a squirt of pesto, a touch of seasoning, sun dried tomatoes, and olives. This is a "drop, toss, and bake" kind of dish. I did not layer, or get fancy. Remember, it's leftovers that you are baking in a short period of time, so be creative and have fun with it. What I do recommend is to leave your mozzarella for the end and top the dish with it. This leaves for a nice presentation. Bake in the oven for about 20 minutes or until the vegetables are tender, and serve. Notes: I had fun making this dish and it got me to use my leftovers which were pretty healthy. No need to order in or go out. I served this dish with whole grain pasta for Frank and he loved it. It's a great way to get a healthy - yummy meal on the table.

Coconut Infused Grilled Chicken with Strawberry and Pineapple Topping

2010-08-24T13:30:00.000-07:00

I was reading a magazine the other day and they were talking about the benefits of coconut. Well I love it; but I've never really cooked with it. I use the ZICO water to hydrate after a long run or hard workout and many fear how 'fattening' Coconut Milk is (NOT). Always use the right kind and read the label to measure your portions. The Milk I used is called "SO Delicious Coconut Milk" (vanilla). It has only 90 calories, 5g fat, 7 sugar in 1 cup (more than enough for this meal.) I loved it and so did my trainers/clients. Ingredients: 1 package of Chicken Breast 1 cup of Coconut Milk (plus 2 TBSP) dash of black pepper 1 pint of Strawberries (sliced) 1 small fresh container of pineapple (cubed small) 2 TBSP Pine Nuts (toasted) In a container; place your chicken with your 1 cup coconut milk and pepper...if the chicken is more then 4 pieces use the whole cup; if not you may be able to get away with 1/2 cup. Let it sit in the refrigerator for about 30 minutes. Next, in a small skillet - toast your pine nuts and set aside. In a small bowl - place your cut up berries, pineapple, cooled pine nuts, and either the rest of the Coconut Milk from your 1 cup or the extra 2 TBSP; You just want to let the flavors mix, you don't want a soup. Place this in the fridge to chill while you get ready to cook your chicken. Preheat your grill to medium high and cook your chicken till its no longer pink. Remove your chicken topping from the refrigerator, stir and get ready to place on top of the chicken. Do this as soon as all the pieces are cooked on every one's dish. Serve with a salad or vegetable of your choice. It's so good, with clean ingredients and healthy benefits. Notes: At first I thought this dish sounded weird but I really liked how easy it was and I loved all the ingredients. You can even drink the milk at night if you want something sweet (but not to caloric.) You can find this Coconut milk in any supermarket or whole foods store. It looks just as good as it taste. Enjoy!

Grilled Vegetable Bake

2010-08-24T12:29:00.000-07:00

OK so this recipe I was really excited to make and even more excited to try. I call it my girlie version of lasagna. I would have been happier if Frank was more excited at first bite, but I guess him finishing the whole tray was all the proof I needed. If you love vegetables and want a healthy impress your guests meal try this with a side salad or grilled chicken. Ingredients: 1 Eggplant (cut length wise or into circle) 1 Yellow Squash (cut length wise) 1 Zucchini (cut length wise) 1 Fennel Bulb (cut into pieces) 1 Tomato (sliced) 1 small container (part skim) ricotta 1 Bag of part skim mozzarella 1 Jar Tomato sauce 1-2 good squirts of pesto (tube) Preheat oven to 400 degrees. Take all of your sliced vegetables and place then on your sprayed grill. Make sure they are just about tender before you remove them. In a small bowl spoon out about 3-4 TBSP of the ricotta, with your squirts of pesto and mix together. In a baking dish layer a ladle of your tomato sauce on the bottom. Place you eggplant on top and spread a bit of your ricotta over the vegetable you don't want to cover everything just coat a bit of each piece. Then sprinkle some of your mozzarella, and sauce and repeat the same pattern for the squash and zucchini (I layered the zucchini and squash together) but you can do whatever you like. Once I get to the top layer I place the fennel around the sides of the dish and my tomatoes in the middle. Finish it off with another handful of mozzarella, and bake covered for about 20 minutes. Remember the vegetables are already cooked, you are just heating all the other ingredients together so the flavors combine. Once your cheese has melted a bit remove the lid or foil and bake for another 10 minutes. This dish can be served right away or made in advance and served the next day. Notes: When I did this dish I made it in advance and let it rest. I reheated the dish at 400 degrees for 20 minutes and had a side salad. Also don't be afraid of a little ricotta remember you are not using to much and it is part skim. If you want my recommendation for a GREAT Jar Sauce I found Lidia's (Tomato Basil or Marinara) both are filled with flavor and low in salt. Its what I use if I can't make my own, and with my schedule most times I can't.

Stuffed Peppers with Quinoa, Turkey and Spinach

2010-08-17T12:49:00.000-07:00

Here is a healthy take on Stuffed Peppers. This recipe has no rice so it's low carb with extra vegetables, and hey who couldn't use more veggies in their diet. I gave this to Frank who is not a huge quinoa fan and he gave it 4.5 out of 5 stars. You can use any color pepper you want I am a big fan of the yellow, red and orange. For me they are easier to cook and digest. If you wanted to make this meal really fast you can cook your mixture in a skillet, then stuff your already heated peppers, and place it in the oven for 20 minutes. Just as good if you are pressed for time. This dish is great with a large salad since you already have all the vegetables you need within the dish. I am also going to recommend some Vino because hey who couldn't use a great glass of wine after making a healthy dish like this. Enjoy and let me know what you think! Ingredients: 1 lb Ground Turkey 3-4 Peppers (yellow; orange; red) 4-5 TBSP cooked Quinoa Palm full of Chopped Baby Spinach (eye ball to your liking) Squirt of Pesto (in a tube or 1 tsp jarred) ¼ cup of Marinara sauce plus 3-4 TBSP 6 Chopped black olives 1 TBSP grated Parmesan cheese Preheat the oven to 400 degrees. Clean the seeds out of the peppers and place upside down on a sprayed baking sheet, in the oven for 10 minutes. In a bowl combine all the rest of your ingredients and mix well. Remove your peppers and let them cool. Take your mixture and place it inside your cooled peppers. Place the filled peppers back on the baking dish, and add your additional 3-4 TBSP of marinara on top of all your peppers (each pepper should get about 1 TBSP of sauce). Bake in the oven again for 40 minutes so the stuffing is cooked through. Remove from the oven cool for 5 minutes and serve.

Coconut Cookies

2010-08-08T13:18:00.001-07:00

OK I love coconut, and I was watching an international cooking show on Cooking Channel and was intrigued by a story on how the host used to eat fruit desert and this was one of her favorites. Only her recipe was to be a bar with lots of additives, I wanted to make it simple. So after 2 attempts to this recipe Frank and I finally decided to make it a cookie; the bars just didn't work. So here we go these cookies are REALLY GOOD:

Ingredients:

1 (14 0z) bag of shaved coconut (about 4 cups)

1 medium size can of Sweetened Condensed Milk

1 TBSP mini Semi Sweet Chocolate Chips

Preheat the oven to 400 degrees. In a large bowl combine coconut and the entire can of condensed milk. Using your hands mix the coconut and milk together making sure all the coconut is covered. Place 1/2 tsp of chips in and mix. Using parchment place your cookies on a baking dish about 1 inch apart. Measure the size of your cookies by using a TBSP. Each cookie should be the size of one TBSP you may have to use your hands to fix them. Before you place your cookies in the oven place some chips on top where you feel they need some decorating. Bake for about 15 minutes or till the tops are slightly brown.

Quick Tips

The bottom of your cookies should be brown and they should be soft in the center. Let cool for about 20 minutes and then place on a dish and store in the fridge. They should get you about 16-20 cookies.

Roasted Eggplant Spread

2010-08-08T12:43:00.000-07:00

Friday night Frank and I went to one of our favorite restaurants Bistro 18. They serve this amazing eggplant spread, which got me thinking about our other favorite dining place Luce. So my idea for dinner while running 10 miles yesterday was how can I make an eggplant spread healthy and versatile. So here is what I came up with:

Ingredients:

1 Eggplant

1 TBSP of Extra Virgin Olive Oil

1/2 tsp of minced garlic

2-3 Celery Stalks, chopped

1 Red Bell Pepper, chopped

1 Yellow Pepper, chopped

2-4 squirts Tomato Paste, tubed or 1 canned

3 Plum Tomatoes, chopped

1 cup of Marinara sauce

2 squirts Pesto in a tube or 1 tsp jarred

Low Fat Mozzarella (whole cheese so you can grate it)

Dash Crushed Red Pepper flakes

Dash of Black Peppercorns

Preheat oven to 425 degrees. Take your eggplant and shave only some of the skin so that it looks like a zebra. Slice your eggplant into cubes and place it on a sprayed baking dish. Place in the oven for about 20 minutes. In a skillet heat your olive oil and garlic and place in your celery. Stir till your celery starts to get soft, add your chopped peppers, tomato paste and chopped tomatoes. Remove your eggplant from the oven and add to the skillet, stir in your marinara, crushed red pepper flakes and peppercorns. Taste to see if the flavors have blended well, if so add the pesto stir and simmer for about 15 minutes. Right before you are ready to plate your spread take the mozzarella and grate as much as you like into the mixture, stir and transfer to a bowl.

Quick Tips:

This spread can be served as a side dish, add it to whole wheat pasta, make it and appetizer with crackers, or what I did was place it on top of grilled chicken breast. It taste even better the next day; you can get many different meals out of this one dish. So enjoy!

Stuffed Chicken with Spinach, Roasted Pepper and Cheese

2010-08-02T13:25:00.000-07:00

This weekends meal was inspired by watching the food network. I always wanted to pound a chicken breast but all the recipes I see are not all that quick or healthy. I wanted NO frying, flouring or egging. So I tried this recipe and got a 5 star review from my biggest food critic (FRANK my loving husband). Ingredients: 1 Package of Chicken Breasts 4-6 oz Balsamic Vinegar 1 tsp Ms. Dash (Tomato Basil Garlic Seasoning) Dash of Grated Parmesan Cheese 1 Small Bag Baby Spinach 1 Small Jar Roasted Red Pepper (rinsed) Fresh sliced Part Skim Mozzarella Cheese (Polly O) Preheat Oven to 400 degrees. Take your chicken breast and slice it butterfly style (not all the way through). Take your chicken and place it in a Ziploc bag. Using a mallet or a frying pan pound the chicken breast till it is thin. In a small bowl combine your vinegar, seasoning, and cheese, stir together. Take a basting brush and brush your pounded chicken with the dressing. Keeping your chicken butterflied stack a few pieces of baby spinach, a small slice of roasted pepper, and your mozzarella to one side of your chicken. Fold the other half of the chicken and close (if you want you can seal it with a toothpick). Place your stuffed chickens on a PAM sprayed baking dish. If you have more dressing coat the rest of the pieces and bake. Total baking time is about 35 minutes.

Peanut Butter Cookies

2010-07-26T13:02:00.000-07:00

This weekend I wanted to experiment with the baker side of me (which I am not). I wanted to bake something healthy, easy and with as few ingredients as possible. I decided to try "PEANUT BUTTER COOKIES." But these cookies have a healthy spin, they are made with all-natural peanut butter (my favorite.) These cookies are so simple that I left my husband to the recipe while I worked on dinner! So guys, if you think you can't bake something special try again. Ingredients: 1 cup Sugar (I used Brown Raw Sugar) 1 cup Natural Peanut Butter (I used Skippy) 1 egg (Organic Brown) Preheat oven to 375 degrees. Take all three ingredients and stir them in a bowl. Using a tablespoon scoop out your cookie mixture and place it on a cookie sheet. Make sure to spray it with a little PAM cooking spray so they don't stick. Place into the oven for 10 minutes and let cool for about 5. You now have some really healthy cookies that are great for a date night in, party or if you want to impress a loved one. Francesca Pucher

Cucumber Roasted Pepper and Tomato Salad

2010-07-19T15:01:00.000-07:00

So my team memeber Jeff grew his very first Jersey Garden this season. When he told me that he got some nice cucumbers I said have you ever eaten a cucumber salad, if not I am making you one that is really good and healthy. Well today was the day I made it and brought it in for him to eat for lunch. He LOVED it and here is how simple it is to make. Give it a try let me know what you think... Ingredients 2 Large Cucumbers (peeled and sliced) 2 Large Roasted Red Peppers (jarred and washed) 1 TBSP Sliced Black Olive (or your favorite) 6 oz Chopped Cherry Tomatoes 1 ½ TBSP Cut up Low Fat Mozzarella (Slice the block long ways and cut into small pieces) Sprinkle of Ms. Dash (Italian Medley Seasoning) 1 TBSP Plain Balsamic Vinegar Take your cucumber, peppers, olives, and tomatoes cut them all up and put into a serving bowl. Sprinkle your seasoning on top and toss. Add the balsamic vinegar and cheese toss again and serve. You can serve this dish chilled or room temp. Great as a side dish with your favorite grilled protein or as a refreshing light salad.

Turkey Spinach Baked Meatballs

2010-07-14T12:32:00.000-07:00

Ingredients: 1 package lean ground turkey meat 1/2 bag fresh baby spinach steamed 1 cup any jarred tomato sauce or fresh 2 squirts of Pesto Paste (in a tube) Sprinkle of Ms. Dash Tomato Basil Garlic seasoning Dash of Parmesan Cheese This dish is so easy. You can make up a bunch and have them for dinner or lunch the next day, its even a great way to get your kids to eat veggies. So lets get started: 1) Preheat oven to 400 degrees (baking then will cut the fat, its way healthier) 2) Take all the ingredients above and mix together 3) Take the mixture once you are done and start to form medium size balls and place in on your baking sheet a good distance apart. 4) Bake for about 35-40 minutes Once your turkey balls are complete take your tomato sauce that is left over and heat it up for a few minutes. Using a nice size dish or bowl take the sauce and pour it on the bottom of your dish, place your meat on the dish and garnish with a bit of Parmesan cheese and serve. I love this dish it is delish and its portioned out. I like to serve with a huge salad of mixed greens and roasted vegetables or you can serve it with some Quinoa. The best part about making a bunch is you have leftovers for lunch with a salad, or you can make this for company with some pasta as a last minute resort. So try and enjoy.

Chicken with Goat Cheese and Tomato

2010-07-13T13:25:00.001-07:00

Ingredients: 1 Package of Chicken Breast Black pepper Tomato Basil Garlic (no salt season)Ms. Dash Balsamic Dressing (light or regular) 1 cup Diced cherry tomatoes(fresh) Olives (whatever you like black, Kalamata) about 2-3 TBSP if jarred rinse liquid 2 TBSP sundries tomatoes in seasoning 3 Roasted Red Peppers (jarred and rined) chopped Goat Cheese crummbles Fresh Basil torn and chopped This is such an easy dish especially if you want left overs or are entertaining for a group and don't know the likes of all the guests (can't go wrong with chicken). I made this dish for a dear friend of our who had surgery and wanted to get together. The entire dish took 35 minutes, and it was a hit. So lets get started: Get a large flat bottom saute pan and spray with PAM. Take your chicken and coat with black pepper and Ms. Dash. Cook till its no longer pink. While that is cooking chop take the rest of your ingredients (tomatoes, peppers, olives, sundried tomatoes) place in a separate bowl. Remove the chicken from the pan and place on a dish to the side. Take your balsamic dressing and coat the bottom of the saute pan you just used, add the chopped ingredients a heat till tomatoes get soft. Add back the chicken to the pan and let it all heat up for about 5 minutes. Turn the heat off and sprinkle with your goat cheese and fresh basil. So good your guest will love it. Also its nutritious and low in calories. Serves about 6. Serve with your favorite vegetable, rice, pasta, or a large salad.

Grilled Steak and Vegetable Salad! Must Eat.

2010-07-07T06:18:00.001-07:00

So the other day Frank and I were in the supermarket; I am typically not a meat eater but my body was starting to feel tired and it wasn't just from my running but from what I felt was lack of some REAL Iron. So I headed to the meat department and picked up a pack of the leanest cut of steak they had. I went home that night and made a GREAT salad that my body thanked me for. Call it my Grilled Steak and Vegetable Salad, and all you need is a grill pan or your regular outdoor grill and a bowl to put everything in. So here's how to do it.... 1 pack lean steak cutlets 1 yellow zucchini 1 large tomatoes 1 head of asparagus 1 orange pepper Pam spray 2 large roasted red peppers (jarred) 2 TBSP chopped olives any kind (I used black) 1/2 can drained artichokes sliced in water 1 fresh lemon 1 TBSP crumbled goat cheese 2 TBSP Italian Dressing 2 cups Arugula Salad 1 cup fresh Spinach That's all the ingredients you'll need. I typically buy a bunch of these vegetables from the market and keep them in my fridge ready to go at any time...especially in the summer when it is to hot to put the oven on and you want a quick and healthy meal after work.

OK lets get started: 1) Marinade your meat with the dressing and let it sit room temp while you get the vegetables 2) Slice your vegetables so that they cook even on your grill, and spray your grill with PAM 3) Heat Grill to medium/medium high, and place your vegetables on top (cooks for a total of 10-15 minutes) We are talking all veggies (orange pepper, tomato, zucchini, asparagus) 4) Place your arugula/spinach/olives/roasted peppers/and artichokes in a large salad bowl 5) Remove vegetables when they are done slice them and add to bowl 6) Place steak on grill and cook at same temperature for 5 minutes, but watch them.. they cook really fast! 7) Remove steak & slice it up and toss in the bowl 8) Toss everything together and spritz your lemon juice over the entire salad mixture 9) Place your crumbled goat cheese on top toss again and serve This dish is so great. If you are not a fan of Steak then add Chicken tenders or even Shrimp....this whole dish took me about 20 minutes and it was so good. The next day my body definitely felt better. So give it a try and let me know what you think.

7 Foods to Always have Stocked in your Kitchen

2010-07-02T12:21:00.000-07:00

1.Greek Yogurt: Yes, sure, this is perishable, but if you pick a few up before you head out the door for vacation … or even if that’s not a concern, but you always want to have a super easy snack on hand, individual containers of Greek yogurt are smart. 2.Nuts: In our opinion, these are some of the greatest foods. Ever! They’re a great source of healthy fats, they’re a decent source of protein, and loaded with antioxidants. Oh yeah and they don’t need to be refrigerated. An absolute win win! 3.Canned salmon/chicken (or tuna): So these may not be "your thing" — but hear me out. They’re not perishable. They will last in your cabinet for a long time and if you are open to either salmon and/or tuna, they’re a great source of protein and healthy omega-3’s. 4.Frozen berries: Remember, we’re going for non perishable. And these are winners. Always have them on hand to throw in smoothies, yogurts, or have with oats. 5.Nut butters (almond, peanut, etc): These are perfect for a quick meal — spread them on some whole grain bread, or just have with a banana or celery, as a quick snack. Here’s a favorite meal of ours — 1 cup blueberries, 1 TBS almond butter, a sprinkle of unsweetened coconut on wheat bread. 6.Black beans: Natures perfect carbohydrate — super high in fiber and antioxidants, yet also provides a nice amount of protein to boot. Try mixing a can of the salmon or tuna with 1/2 cup black beans, toss with balsamic vinaigrette, and you’ve got an easy meal that’s ready in minutes. Too bad we didn’t have these available when we got home! 7.Jarred tomato sauce: We’re advocates of throwing together you’re own sauce — it’s quick, easy, and has waaaaay less sodium and sugar. But this is always great to keep on hand for the times you’re in a really tight pinch … quick, easy, and can help you put together a meal in no time flat. A quick one for us — pick up a rotisserie chicken, top it with a little jarred sauce, melt some mozzarella on it, and you’ve got the easiest chicken parm you’ve ever eaten!

Papaya-Avocado Salad

2010-07-02T05:07:00.000-07:00

Ingredients 1 medium papaya, diced 1 medium avocado, diced 3/4 cup(s) jicama, diced 2 tablespoon nuts, walnuts, chopped, toasted 2 tablespoon dressing, raspberry vinaigrette, low-fat Preparation Toss papaya, avocado, jicama, walnuts and raspberry vinaigrette in a medium bowl. Great refreshing salad to go with your July 4th or summer BBQ.

The New Fruit and Veggie Swap..

2010-06-30T12:16:00.000-07:00

The five best fruits and vegetables to eat: 1. Sweet potatoes instead of carrots 2. Papaya instead of oranges 3. Raspberries instead of strawberries 4. Watercress instead of mustard 5. Kale instead of spinach Why switch? • Sweet potatoes have nearly twice as much beta-carotene as carrots. • Papaya has 15 times more beta-cryptoxanthin than oranges. • Raspberries have three times more ellagic acid than strawberries. • One cup of watercress contains as much isothiocyanate as four teaspoonfuls of mustard. • Kale has three times more lutein/zeaxanthin than spinach. The findings were presented at the Experimental Biology conference in Anaheim, California.

Layered Fruit Salad

2010-06-30T05:17:00.000-07:00

Ingredients 1/2 to 3/4 cup each of strawberries, sliced bananas, blackberries and blueberries 1/2 cup fat free or low fat Greek yogurt 1 TBSP cinnamon 1TBSP Honey 1/2 cup of high fiber low sugar cereal 1/4 cup unsweetened shredded coconut 1/4 cup chopped walnuts or sliced almonds Mix fruit together and put half of the mixture into a large bowl. Blend yogurt with cinnamon and honey. Spoon half of the yogurt mixture on top of the fruit. Then top with half the cereal, coconut and walnuts. Repeat the layers with the remaining fruit, yogurt, cereal, coconut and nuts. Makes 2-4 servings Great for breakfast or Lunch