Friday, May 6, 2016

No Bake Oatmeal Bites

These no-bake energy bites taste like oatmeal cookies!

https://blog.ifit.com/oatmeal-raisin-energy-bites/

Full of fibrous oats, heart-healthy nuts, and sweet raisins, these oatmeal energy bites are the perfect way to satisfy that afternoon sweet craving. Pair with a glass of milk for extra protein, and you’ll have a great “milk and cookies” snack even your kids will love!
Prep time: 10 minutes
Cook time: —
Makes 12 bites
Serving size: 1 bite
Ingredients
  • 6 tablespoons rolled oats (certified gluten-free, if needed)
  • ¼ cup walnuts
  • ¼ cup pecans
  • ½ teaspoon cinnamon
  • ⅛ teaspoon salt
  • ½ cup raisins
  • 1 tablespoon pure maple syrup
Directions
Pulse the oats in a food processor until coarsely chopped.  Add the nuts, cinnamon, salt, raisins, and maple syrup.  Process until the nuts form a cookie dough-like texture. Form into 12 balls and serve. Store in the refrigerator.

Nutrition info
Per serving: 70 calories (30 from fat), 3.5g total fat, 0g saturated fat, 0mg cholesterol, 25mg sodium, 9g carbohydrate (1g dietary fiber, 6g sugar), 1g protein

Thursday, May 5, 2016

Breakfast Tacos

Breakfast Tacos
Breakfast TacosThis delicious dish is made with egg whites and sautéed vegetables and makes a wonderful light breakfast. Enjoy with salsa for an added kick.

Breakfast is the most important meal of the day because it sets the tone for your eating throughout the rest of the day. Starting your day with a nutritious, filling and protein-packed meal like this one will keep you on track with your food choices all day long.

Servings: 2

Here’s what you need...
  • ¼ cup onion, chopped
  • 1 medium green bell pepper, chopped
  • 1 teaspoon minced garlic
  • 1 medium tomato, chopped
  • ¾ cup egg whites (about 4 large egg whites)
  • 2 wheat tortillas
  • ¼ of a small avocado
  • A dash of Paprika
  • A dash of Garlic salt
  1. Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set. Divide the egg and veggie mixture between the tortillas and fold like a taco.
  2. Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve.
Nutritional Analysis: One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Fitness Casserole

Fitness Casserole
Fitness CasseroleToday I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. What a delicious way to eat your veggies. This colorful dish is perfect for a healthy breakfast or a light dinner.

All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Servings: 4

Here’s what you need...
  • 1 medium zucchini, halved lengthwise and sliced
  • ¼ cup sweet onion, chopped
  • 1 12 oz bag Birds Eye Steamfresh frozen broccoli
  • 1 15oz jar Mezzetta Marinated Sweet Yellow & Red Roasted Peppers
  • ¼ cup 2% milk reduced fat shredded cheddar cheese
  • 8 egg whites
  • 2 tablespoons nonfat milk
  • 8 Calamata Olives, chopped
  • Dash of salt and pepper
  • Cherry tomatoes to garnish (optional)
  1. Preheat the oven to 350 degrees F. Coat a small saucepan with light cooking spray and sauté the zucchini and onion over medium heat until tender. Microwave the frozen broccoli according to the instructions on the package.
  2. Coat an 8inch square pan with light cooking spray. Line the bottom of the pan with the roasted peppers. Spread the zucchini and onion mixture and broccoli over the peppers. Sprinkle the cheese over the vegetables.
  3. In a medium bowl combine egg whites, milk, olives, salt and pepper. Pour the egg mixture evenly over the vegetables. Bake for 15 to 20 minutes or until the eggs have set. Garnish with cherry tomatoes.
Nutritional Analysis: One serving equals: 154 calories, 3.8g fat, 15.2g carbohydrate, and 11g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Monday, May 2, 2016