UPWARD FITNESS for YOU!

 

 

Go green! Try one of these ultra healthy

 salad recipes today!

 

Fruity Green Salad

  • 1 teaspoon white sugar

  • 1 tablespoon water

  • 1/2 cup blanched slivered almonds

  • 1 head leaf lettuce - rinsed, dried and torn

    into bite-size pieces

  • 1 head romaine lettuce - rinsed, dried, and

    torn into bite-size pieces

  • 2 bananas, peeled and sliced

  • 1 avocado - pitted, peeled, and cubed

  • 2 (11 ounce) cans mandarin oranges,

    drained

  • 1 red onion, thinly sliced

  • 1 cup vegetable oil

  • 1/2 cup honey

  • 1 teaspoon salt

  • 1/3 cup distilled white vinegar

  • 1 teaspoon dry mustard

  • 1/2 teaspoon poppy seeds

     

    Stir together water and sugar in a skillet over medium heat. Add the slivered almonds, toss to coat, and cook and stir until the almonds are brown. Remove from heat.

    In a large bowl, gently toss together the almonds, lettuce, avocado, orange segments and onion, and set aside.

    In a small bowl, whisk together the oil, honey, salt, vinegar, mustard and poppy seeds. Pour over the salad mixture and toss to coat.

    • Sugar Snap Pea and Fruity Salad

  •  1/2 pound sugar snap peas, trimmed
  • 1 cup fresh or frozen raspberries
  • 2 Tbs. raspberry vinegar
  • 2 Tbs. olive oil
  • 1 pinch sugar
  • salt and pepper to taste
  • 1 cup fresh or frozen blueberries
  • 2 cups mixed salad green

    • Bring a pot of water to a boil. Place snap peas in pot, and cook 1 to 2 minutes. Drain, rinse under cold water, and set aside.

    Place about 1 1/2 tablespoons raspberries in a strainer over a bowl, and crush with a wooden spoon. Discard pulp. Mix vinegar, olive oil, sugar, salt, and pepper with the strained raspberry juice.

    In a large bowl, gently toss the dressing with the snap peas, remaining raspberries, and blueberries. Cover, and chill at least 30 minutes in the refrigerator. Toss with greens just before serving.

    Green Salad with Poppy Seed Dressing

    • 1 head lettuce, torn into bite-size pieces
    • 1 small cucumber, sliced
    • 1/4 red onion, sliced
    • DRESSING:
    • 1 cup honey
    • 1 cup vinegar
    • 1 cup vegetable oil
    • 1 tablespoon poppy seeds
    • 2 slices red onion, finely diced

     

    In a large salad bowl, toss together lettuce, cucumber and red onion; set aside. In a glass jar with a tight-fitting lid, combine all dressing ingredients; shake until well blended. Just before serving, pour about 1/2 cup of dressing over salad; toss lightly. Cover and refrigerate remaining dressing. 

    Jodee's New Favorite Dinner Salad!

  • Leafy Romaine greens
  • Four scrambled egg whites
  • 1 Tbs. almonds
  • Chopped carrots
  • 1/2 cup sliced strawberries

    • Mix and add your favorite healthy poppyseed dressing...yum!

    Lemon Poppyseed Dressing

  • 1/4 cup light mayonnaise
  • 1/4 cup fat-free sour cream
  • 1/4 cup fat-free half-and-half or low-fat milk
  • 2 tablespoons white sugar
  • 2 tablespoons artificial sweetener such as Splenda® (or increase the sugar to 4 tablespoons and leave out the artificial sweetener)
  • 2 tablespoons distilled white vinegar
  • 1 tablespoon poppy seeds
  • 1 teaspoon finely chopped lemon peel

    • Yogurt Herb Salad Dressing

    1 cup fat-free plain yogurt

    1 tablespoon white vinegar

    1 tablespoon cider vinegar

    1 teaspoon honey

    1 tablespoon dried minced onion

    1 1/2 teaspoons Dijon mustard

    3/4 teaspoon dill weed

    3/4 teaspoon Italian seasoning

    3/4 teaspoon prepared mustard

    1/4 teaspoon seasoned salt

    1/8 teaspoon pepper

    In a small bowl, whisk the yogurt, vinegars and honey. Stir in the remaining ingredients. Cover and refrigerate for at least 1 hour before serving.

     

    Dijon Herb Salad Dressing

    • 2/3 cup fat-free mayonnaise
    • 1/4 cup white wine vinegar or cider vinegar
    • 2 tablespoons minced fresh parsley
    • 2 tablespoons Dijon mustard
    • 1 tablespoon granulated pure cane sugar
    • 1 garlic clove, minced
    • 1 teaspoon dried thyme
    • 1/8 teaspoon pepper

    In a small bowl, whisk together the first eight ingredients. Cover and refrigerate for at least 1 hour. Serve over salad. Refrigerate leftovers. Yield: 1 cup.

    Yummy Banana Nut Bread

    • 1 1/2 cups whole wheat flour
    • 3/4 cup ground flaxseed
    • 2 tsp baking powder
    • 1 tsp baking soda
    • 2 tsp cinnamon
    • 4 Tbsp SPLENDA brown sugar blend
    • 4 egg whites
    • 4 ripe bananas
    • 1 1/2 tsp vanilla extract
    • 3/4 cup buttermilk
    • 3/4 cup walnuts (chopped)
    1. Preheat oven to 350 degrees F.
    2. Combine whole wheat flour, flaxseed, baking powder, baking soda and cinnamon in a large bowl.
    3. In a separate bowl, beat SPLENDA and egg whites together.
    4. Add in mashed bananas, vanilla and buttermilk. Beat lightly.
    5. Pour liquid mixture into dry ingredients and combine.
    6. Add walnuts and stir until well combined.
    7. Spray loaf pan with cooking spray.
    8. Pour mixture into pan and bake 45 minutes until toothpick inserted into center comes out clean.

    Chocolate Crunchy Ice Cream

  • 1/2 cup non-fat, no sugar ice cream
  • 1/4 cup Grape Nuts cereal
  • 1 tsp. cocoa powder

    • Sprinkle scooped ice cream with Grape Nuts and cocoa. Enjoy.

    Apple Crumble

  • 3 large granny smith apples, peeled and sliced
  • 1/2 tsp. mixed spice
  • 1 cup oats
  • 1/2 cup oat bran
  • 1/2 cup brown sugar
  • 1 tsp. cinnamon
  • 3 Tbs. butter

    1) Combine the apples and spice and place in 10" pie dish.

    2) In food processor, combine crumble ingredients.

    3) Mix to form a crumble and sprinkle over apples

    4) Bake at 350 for 30 mins.

    • Honey Banana Smoothie

  • 1 large ripe banana
  • 1 Tbs. bran cereal
  • 1 cup low fat milk
  • 1/2 cup lowfat evaporated milk (chilled for frothiness)
  • 2 tsp. honey
  • few drops of vanilla extract

    1)  Coarsely chop peeled banana

    2) Combine with remaining ingredients in a blender and blend for 30 seconds.

    3) Serve immediately (serves 2) 

    • Veggie Lasagna

  • 1 bunch spinach, washed with stalks removed 
  • 8 oz. instant lasagna noodles
  • 2 Tbs. grated Parmesan cheese
  • 2 tsp. extra virgin olive oil
  • 1 medium onion, chopped
  • 2 cloves crushed garlic
  • 8 oz. sliced mushrooms
  • 1 small green pepper, diced
  • 1 6 oz can tomato paste
  • 1 16 oz. can light red kidney beans
  • 1 15 oz. can undrained tomatoes
  • 1 tsp. mixed herbs
  • 1 1/2 Tbs. butter
  • 1 Tbs. flour
  • 1 1/2 cups low fat milk
  • 1/2 cup grated cheese
  • pinch of ground nutmeg

    1) Steam spinach until wilted; drain well.

    2) Veggie sauce: Heat oil. Add onions and garlic and cook for about 5 mins. Add mushrooms and pepper and cook 3 more minutes. Add tomato paste, beans, tomatoes, and herbs. Bring to a boil and simmer partly covered for 15-20 mins.

    3) Cheese sauce: Melt butter in a saucepan. Stir in flour and cook for 1 min. Remove from heat and gradually add milk. Stir over medium heat until the sauce boils and thickens. Remove from heat and stir in cheese, nutmeg, and pepper.

    4) Assembly: Pour 1/2 of veggie sauce in the base of the baking pan. Cover with a layer of noodles, then half the spinach. Spread a thin layer of cheese over the spinach. Repeat and sprinkle with Parmesan cheese.

    5) Cover with foil and bake at 350 for 40 minutes. Uncover and bake for an additional 30 mins.

    • Spicy Noodles - Attention peanut butter lovers!

  • 8 oz. dried thin egg noodles
  • 2 tsp. oil
  • 2 cloves crushed garlic
  • 1 tsp minced ginger
  • 1 tsp minced hot pepper (or dash of hot pepper sauce)
  • 6 sliced green onions
  • 1 Tbs. smooth natural peanut butter
  • 2 Tbs. soy sauce
  • 1 cup prepared chicken

    • 1) Add the noodles to a large saucepan of boiling water. Boil for about  5 mins.

    2) Heat oil in a nonstick pan. Add garlic, ginger, peppers, and onion. Stir fry for 1 min. and remove from heat.

    3) Stir in peanut butter and soy sauce. Gradually add cooked chicken and simmer for about 2 mins.

    4) Combine cooked noodles with the spicy sauce.

    Serves 4 as a side dish

     

    Winter Healthy Crockpot Recipes

    Chicken Noodle Soup

    • 3 carrots, peeled and cut into chunks
    • 3 stalks celery, cut into chunks
    • 1 large onion, quartered
    • 3 boneless, skinless chicken halves
    • 2 (16 ounce) cans chicken broth
    • 3 (16 ounce)  soup cans water
    • 1 dash dried dill
    • 1 dash dried parsley
    • 8 ounces noodles

    1) Put vegetables in crockpot.

    2) Add chicken.

    3) Pour in broth and water.

    4) Add dill and parsley

    5) Cover and cook on low for 8 hours.

    6) Remove veggies and chicken from crockpot.

    7) Add noodles, turn to high and heat while you shred the chicken and mince the veggies. I run the veggies through the food processor.

    8) Return chicken and veggies to crockpot and heat through. It takes the noodles about 20 minute to cook.

    Chicken Pizza-like Pasta

    • 4 boneless skinless chicken breasts
    • 1 onion, chopped
    • 1 bell pepper, chopped
    • 2 (14 1/2 ounce) cans tomato sauce
    • 2 (14 1/2 ounce) cans diced tomatoes
    • 1 tablespoon dried parsley
    • 1 tablespoon dried oregano
    • 1 tablespoon dried basl
    • 1 teaspoon thyme
    • 1 tablespoon garlic powder

    1) Cut chicken breasts into bite size pieces.

    2) Place all ingredients in crock pot, and stir until chicken is well coated.

    3) Cook on low for 8 hours.

    4) Serve over whole grain pasta.

    Cabbage Roll Casserole

    6 cups shredded cabbage and carrots
    3/4 lb cooked extra lean ground beef
    1/2 tsp salt
    1/4 tsp pepper
    1 medium onion, chopped
    1 cup uncooked long grain rice
    1-26 oz can low fat chunky spaghetti sauce
    1/2 cup water
    1/4 tsp dried basil
    1/4 tsp seasoned salt

    1) Place half the cabbage and carrots in crockpot.

    2) Crumble ground beef over top.

    3) Sprinkle 1/4 tsp of the salt and 1/8 tsp of pepper over beef. Evenly spread onion, the rice over top. Top with remaining cabbage, salt, and pepper.

    4) Combine spaghetti sauce , water, basil and seasoned salt. Pour over cabbage.

    5) Cover and cook on Low 5-6 hours or until rice is tender.

    Fajita Stew

    • 2-1/2 lbs. boneless beef top round steak
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 14 oz. can diced tomatoes, undrained
    • 1 oz. envelope fajita seasoning mix, or 2 Tbsp. Homemade Fajita Mix
    • 1 red bell pepper, cut into 1" pieces
    • 1 green bell pepper, cut into 1" pieces
    • 1/4 cup flour
    • 1/4 cup water

    1) Trim excess fat from beef and cut into 2" pieces.

    2) Combine with onion in a 3-4 quart slow cooker.

    3) Mix together fajita seasoning mix (either purchased or your own homemade) and undrained tomatoes and pour over beef.

    4) Place peppers on top. Cover crockpot and cook on low for 7-9 hours until beef is tender.

    5) Combine flour with water in a small bowl and stir well to mix. Add gradually to crockpot and stir well. Cover slow cooker and cook on high for 15-20 minutes until thickened, stirring occasionally. Serve stew with hot cooked rice or hot couscous.

    Turkey Chili

    • 1 tbsp olive oil
    • 1 large onion, finely chopped
    • 1 red bell pepper, seeded and chopped
    • 1/2 stick of celery, chopped
    • 2 garlic cloves, minced
    • 3/4 pound 99% fat-free ground turkey
    • 2 tbsp chili powder
    • 2 tsp ground cumin
    • 1/2 tsp oregano
    • 1/2 tsp ground coriander
    • 1 14 1/2-ounce can crushed tomatoes
    • 1 8-ounce can tomato sauce, no salt added
    • 1 15-ounce can black beans, rinsed and drained
    • 4 tbsp fat-free sour cream or yogurt
    • 4 tbsp fresh chopped cilantro (optional)

    * Cook turkey and add all ingredients to crockpot on low for 6-8 hours OR 

    1) Heat oil in a large Dutch oven. Add onion, celery, chopped pepper and garlic. Cook for 5 minutes or until onions are translucent.

    2) Crumble the turkey into the pan, breaking it apart with a wooden spoon. Cook for about 5 minutes or until no longer pink.

    3) Stir in chili powder, cumin, coriander and oregano. Add in tomatoes and tomato sauce, and simmer for 10 minutes, stirring occasionally. Add beans, mix well and cook on low heat for a further 5-10 minutes.

     

    Previously Added Recipes

     

    Spinach Salad 

    1 bunch of baby spinach, washed and dried
    1 shallot, minced
    1 tablespoon honey
    1 green apple, sliced
    1 tablespoon balsamic vinegar
    1 tablespoon extra virgin olive oil
    Salt and pepper to taste

     

    · In a large bowl, whisk together honey, shallot, extra-virgin olive oil, vinegar, salt, and pepper.

    · Add apple and spinach. Toss to coat.

    Spiced Roast Turkey Breast

    1 turkey breast, rib attached, skin on*
    Kosher salt and freshly ground black pepper
    1 large garlic clove
    1 teaspoon each: cumin, coriander, fennel seed
    2 teaspoons kosher salt
    1/4 teaspoon black pepper
    Extra virgin olive oil
    Italian flat-leaf parsley

    · Set oven to 350 degrees F

    · On a medium-sized sauté pan over very low heat, add cumin, coriander, and fennel seed. Stir occasionally to prevent them from burning. Once the oils become fragrant, remove the spices to cool.

    · Grind toasted spices in a spice grinder or mortar pestle with black pepper and salt, then transfer them to a small bowl. Chop the garlic, add a pinch of salt and rub a chefs knife with pressure across the garlic until it forms a paste. Combine together the spices, garlic paste, and 2 tablespoons extra-virgin olive oil.

    · Coat the turkey breast thoroughly with the spice rub, and allow to sit at room temperature for 15 minutes, or wrap tightly in plastic wrap and place in the refrigerator for up to 24 hours.

    · In large sauté pan over medium high heat, add 2 tablespoons oil and sear the turkey, skin side down for just a few seconds, then immediately transfer the pan to the oven, keeping it in there for 20 minutes per pound. Remove and set aside to rest at least 5 minutes, skin side up, and covered with foil prior to slicing at an angle, against the grain. Serve drizzled with oil, and garnish with parsley.

     

    Sweet Potato Souffle

    4 large sweet potatoes
    2 tablespoons olive oil
    1/2 cup skim milk
    1/2 cup dry sherry
    1/2 cup brown sugar
    1/2 cup frozen orange juice from concentrate
    1 teaspoon nutmeg
    1 teaspoon cloves
    1 teaspoon cinnamon
    1 pinch salt
    4 large egg whites
    2 tablespoons sugar
    2 oranges cut in thin slices

    · Preheat oven to 350°F.

    · In a large pot, cover the sweet potatoes with water and bring to a boil. Boil until tender.

    · Drain and peel the potatoes and place in a large mixing bowl. Mash well.

    · Add the olive oil, milk, sherry, brown sugar, orange juice, nutmeg, cloves, cinnamon and salt. Beat well with a mixer.

    · Spoon mixture into an oiled ,ovenproof gratin dish.

    · Bake until the potatoes are hot, about 25 minutes.

    · While the soufflé is cooking, make the meringue. In a clean bowl, whip egg whites until almost stiff. Gradually add the sugar and continue to beat until soft peaks form.

    · During the last five minutes of cooking the soufflé, top with the meringue mixture.

    · Return to oven and remove when the meringue is lightly browned. Garnish with the sliced oranges.

    Frozen Pumpkin Pie Mousse

    Crust ingredients:

    30 small gingersnap cookies (about 7½ ounces)

    2 tbsp raisins

    1 tbsp canola oil

    Filling ingredients:

    1 cup canned pumpkin puree

    ⅓ cup packed brown sugar

    ½ tsp ground cinnamon

    ¼ tsp ground ginger

    ¼ tsp freshly grated nutmeg

    2 pints (4 cups) frozen low-fat vanilla ice cream, softened (see Tip)

     

    · Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.

    · To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.

    · Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.

    · To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

    Don't forget to try the healthy pumpkin recipes!

    Pumpkin Pie Oatmeal 

    1/4 cup old fashioned oats (rounded 1/4 cup)

    1 1/2 tablespoons oat bran

    1/2-2/3 cup water (depending on how thick you want your cereal)

    2-3 tablespoons pumpkin puree

    1/2 teaspoon pumpkin pie spice (more or less to taste)

    Splenda sugar substitute (or no sugar added maple syrup)

    · In a bowl big enough to allow for cooking expansion place the oats and oat bran.

     

    · Add water and microwave for 1 min 20 secs and check it.

     

    · If you want it thinned add some more water and microwave for another 30.

     

    · Immediatley add the pumpkin and spice and stir it in vigerously to mix well.

    Add as much sweetening as you like.

     

    Pumpkin Oat Bread  

    1 1/3 Cup Flour

    1/2 Cup Quick-cooking rolled Oats

    1 Cup Splenda for baking (or other cup-for-cup sugar substitute)

    1 tsp Baking Soda

    1 tsp Cinnamon

    1/2 tsp Nutmeg

    1/2 Cup Unsweetened Applesauce

    1/2 Cup Egg Substitute (equivalent to 2 eggs)

    1 Cup Canned Pumpkin 

    · Preheat oven to 325 degrees. Spray a medium sized bread pan with cooking spray.

    · In a large bowl, combine dry ingrediants (flour through nutmeg).

    · Add applesauce, egg substitute, and pumpkin and mix until just combined.

    · Pour into bread pan and bake for 40 minutes or until a toothpick comes out clean.

    Lowfat Pumpkin Cheesecake Bars 

    16oz fat-free cream cheese, softened
    1/16cup sugar (use 1/2 cup Splenda)
    1/2tsp. vanilla extract
    1/2cup egg beaters
    1/2cup pumpkin
    1/3tsp pumpkin pie spice
    1/3cup graham crumbs
    1/2cup light Cool Whip

    • Preheat oven to 325 degrees
    • Whip cream cheese, sugar and vanilla until blended
    • Blend in eggs but don?t beat
    • Remove 1 cup of batter and stir in canned pumpkin and spice
    • Spray a 9-inch pie plate with cooking spray and sprinkle in graham crumbs evenly to make a crust
    • Pour remaining batter into pan, then top with pumpkin batter
    • Bake at 325 degrees for 40 minutes, or until center is set
    • Refrigerate for three hours or overnight

    Pumpkin Bites 

    • 1 cup canned pumpkin
    • 1 cup brown sugar
    • 1/3 cup applesauce
    • 3 cups oatmeal
    • 1 1/2 cups flour
    • 1 tsp baking soda
    • 1/2 tsp nutmeg
    • 1/2 tsp ginger
    • 1/2 tsp cinnamon
    • 1/2 tsp ground cloves
    		 · Pre-heat oven to 350 degrees.

    · Mix together the pumpkin, sugar and applesauce.

    · In a separate bowl, combine the remaining ingredients, then add to the pumpkin, mixing well.

    · Drop by spoonfuls onto a baking sheet. Bake for 13-15 minutes or until done.

    Pumpkin Pancakes

    1 ½ cups flour

    ½ cup whole wheat flour

    2 Tbs. brown sugar

    2 tsp. baking powder

    1 tsp. cinnamon

    ½ tsp. salt

    ½ tsp. ground ginger

    ½ tsp. ground nutmeg

    1 ½ cups skim milk

    ½ cup pumpkin puree or canned pumpkin

    1 egg white

    2 tbs. canola oil

    · Combine flours with the sugar, baking powder, cinnamon, salt, ginger, and nutmeg.

     

    · In a separate bowl, mix milk, pumpkin, egg, and oil.

     

    · Stir this mixture into the dry ingredients.

     

    · Pour batter by ¼ cupfuls onto a preheated griddle and cook until golden brown.

     

    · Serve with sugar free syrup.

    Sugar Buster's Pumpkin Delight

    3 (1.5 oz) pkgs. instant sugar free vanilla pudding mix

    1 ½ cups skim milk

    1 cup pumpkin or 15 oz. can

    1 tsp. pumpkin pie spice

    1 ½ cups lite frozen whipped topping

    1 low fat graham cracker pie crust (optional)

    · Beat the pudding mix and milk until well blended.  Blend in the pumpkin, spice, and fold in whipped topping.

     

    · Spoon into a dish or pie shell. 

     

    · Top with whipped topping and then garnish with a sprinkle of ginger.

     

    · Chill for at least two hours. 

    Low Sugar Sweet Smoothie

    1 ripe banana, sliced
    5 packets Splenda® No Calorie Sweetener
    1/2 cup reduced fat milk
    1 1/4 cups frozen unsweetened raspberries

    NOTE: TO OFFSET THE NATURAL SUGARS IN ANY SMOOTHIE DRINK, ADD A SCOOP OF VANILLA FLAVORED PROTEIN POWDER. THIS WILL SLOW THE INGESTION OF THE NATURAL SUGARS IN THE BLOODSTREAM.

    • Place sliced banana on a plate and freeze for 10 minutes or until slightly firm.
    • Combine all ingredients in the jar of a blender. Blend on medium speed until smooth.
    • Pour into glasses and enjoy. 2 servings, 8 ounces each.

    Deviled Alaskan Seafood Salad

    16 oz. imitation crab meat

    2 hard boiled egg whites, chopped

    1/3 cup chopped scallions

    1/2-3/4 cup non-fat mayo

    1 Tbs. mustard

    1 Tbs. paprika

    1 tsp. salt

    hot sauce - to taste

    · Mix ingredients.

    · Spread on whole wheat bread and toast on each side 1-3 mins.

     

     

     

     

    Shrimp and Mushroom Linguine

    8 oz. whole wheat linguine

    1 Tbs. extra virgin olive oil

    1/3 cup light butter

    2 cloves minced garlic

    8 oz light cream cheese

    2 Tbs. parsley

    3/4 tsp. basil

    2/3 cup boiling water

    1/2 pound cook shrimp

    1/2 pound sliced mushrooms

    · Saute' mushrooms in olive oil.

    · Cook linguine and shrimp, separately.

    · Melt butter and garlic.

    · Stir in cream cheese, parsley, and basil.

    · Simmer 5 minutes (will be lumpy).

    · Stir in boiling water. 

    · Add shrimp and mushrooms.

     

     

    Whole Grain Crispy Waffles

    2 cups whole wheat flour
    2 teaspoons baking powder
    1 1/2 teaspoons baking soda
    1/4 cup sesame seeds (optional)
    2 eggs, separated
    1 tablespoon honey
    2 tablespoons oil
    1 cup plain yogurt
    1 cup milk

    · Sift flour, baking powder, and baking soda together.  Mix in sesame seeds.

     

    · In separate bowl, beat egg yolks, sweetener, oil, yogurt, and milk until smooth.

     

    · Add the yogurt mixture to dry ingredients and mix well.

     

    · In separate bowl, beat egg whites until stiff.  Fold egg whites gently into batter.

     

    · Heat waffle iron.  Brush or spray cooking surfaces with oil.

     

    · Pour in just enough batter to fill iron. 

     

    · Top with fresh fruit, yogurt, and granola.

    TIP:  Can add bananas or blueberries to sweeten batter.  For crisper waffles, place in the toaster before serving. 

     

    Healthy Fruit Dip (compliments of Becky Cook and Sue Ann Creamer)

    1 container Cool Whip Free

    2- 6 oz. yogurts (vanilla orange cream or white chocolate strawberry)

    1 pkg sugar free instant pudding (vanilla or white chocolate)

    · Mix all ingredients together.

    · Grate 1 Tbs. of orange rind over mixture.

    · Sprinkle with nutmeg.

     

     

    H-H-Hot Southwestern Dip (Not for WIMPS!)

    2 (8 oz.) pkgs reduced fat cream cheese, softened

    ¼ cup lime juice

    1 (4 oz.) can chopped green chilies

    1 Tbs. ground cumin

    1 tsp. cayenne pepper

    1 ½ tsp. pepper

    ½ tsp. salt

    1 can whole kernel corn, drained

    · Combine cream cheese and lime juice until smooth.

     

    · Beat in chilies, cumin, cayenne, pepper, and salt.

     

    · Stir in corn.

     

    · Cover and refrigerate for at least 4 hours.  Serve with blue chips or whole grain crackers.

     

    Chicken Salad with Mint Dressing

    Lettuce or spinach leaves

    Soynuts

    Red Grapes

    1/3 cup Fat-Free Mayo

    1/3 cup Fat-Free Sour Cream

    1 Tbs. Mint Flakes

    1 Tbs. Lemon Juice

    3 Tbs. Skim Milk

    ·    Add seasonings (oregano, garlic powder, pepper) to chicken and grill.

    · Make dressing:  1/3 cup mayo, 1/3 cup sour cream, 3 Tbs. Milk, 1 Tbs. Lemon juice, and 1 Tbs. Mint flakes (more or less as desired)

    ·  Top lettuce with chicken, soynuts, and halved red grapes.

     

     

     

    Strawberry and Spinach Salad

    2 tbs. plus 2 tsp. extra virgin olive oil

    2 tbs. plus 2 tsp. balsamic vinegar

    2 tbs. dark brown sugar

    2 tbs. raspberry, strawberry, or orange juice concentrate

    ½ tsp. paprika

    ½ tsp. Worcestershire sauce

    8 cups baby spinach leaves

    3 cups strawberries, sliced

    ½ cup chopped almonds

    scrambled egg whites (optional)

    diced chicken (optional)

     

    · Whisk together the first 6 ingredients; set aside until serving time.

     

    ·  In a large bowl, toss remaining ingredients together.

     

    · When serving, add dressing. If desired top with diced chicken or scrambled egg whites.

    Mexi-Chicken Stuffed Peppers

    6 green peppers

    2 eggs

    1 cup salsa

    3 cups cooked chicken, shredded

    ¾ cups bread crumbs

    ½ cup cooked long grain brown rice

    2 cups tomato sauce

    shredded cheese

    · Cut the tops of the peppers off and chop the usable remnants to add to the filling.

     

    · Combine eggs, salsa, chicken, and bread crumbs, and rice.  Spoon into peppers.

     

     

    · Coat baking dish with nonstick spray.

     

    · Spread 1 cup tomato sauce into the pan and then arrange the peppers over this.

     

    · Top with remaining sauce and shredded cheese.

     

    · Cover and back at 350 for 55-60 mins.

    Oatmeal Chocolate Chip Cookies

    ¼ margarine (or butter), softened

    ½ cup firmly packed brown sugar

    2 egg whites

    2 Tbs. Light corn syrup

    ½ tsp. Vanilla extract

    1 cup whole wheat flour

    ¼ cup instant nonfat dry milk powder

    ¼ tsp. Baking soda

    ¼ tsp. Salt

    ¾ cup oats, uncooked

    1/3 cup semisweet chocolate chips

    ¼ cup crispy, rice cereal

    · Beat margarine at medium speed until light and fluffy; add brown sugar.

     

    · Add egg whites, corn syrup, and vanilla, beating well.

     

    · Combine flour and next 3 ingredients; gradually add flour mixture to margarine mixture. 

     

    · Stir in oats, chocolate chips, and cereal.

     

    · Bake 10 minutes at 350 degrees.

    More recipes coming soon!