PB and Brown Rice Krispie Treats

5 c brown rice cereal (I use organic)
1/2 c. of natural peanut butter
1 T. unsweetened cocoa powder

1/2 cup honey
1/2 cup dried cranberries, chopped (as fine as you wish)
Cooking spray


Place peanut butter in microwave-safe bowl and set in micro until melted; Stir in flax seed and honey and mix well; Gently mix bowl of cereal (1 c. at a time); Add cocoa powder and mix well; Place mixture in 9x13" pan; Cover and set in freezer until formed; Cut into square and enjoy! Store in refrigerator. Makes 18 pieces.

Per Serving Pieces:

Cal. 113.75
Protein: 3.9g
Sugar: 1.13g
Fiber: 3 g

Gluten Free/Diary Free Mixed Cereal Munch

Cranberries are packed full of vitamins that can help one avoid urinary tract infections, kidney stones, high cholesterol and even cancer. These powerful berries have also been shown to aid the body in fighting against macular degeneration. In addition, cranberries can help aid in recovery from a stroke, and can help blood vessels to function better. 
Proanthocyanidine, a compound found in cranberries, prevents plaque from forming on teeth.

Try this satisfying snack that are made with this super little fruit along with protein!

3/4 cup honey
3/4 cup natural peanut butter (Smooth or Chunky work) 
1/3 cup dried cranberries (or your favorite dried berry)
4 cups organic Honey Nut o's
4 cups corn flakes 

Directions
Preheat oven to 325 degrees; In a large pot combine honey and peanut butter and melt together; Add cranberries and cereal and mix well; Place a sheet of parchment paper on a large cookie sheet or a 9x13 cake pan and spray with cooking spray; Pour contents onto greased paper and smooth out evenly; Bake at 325 for 15-20 mins, turning once. Once cool break into big size pieces and chill in fridge for at least 30 minutes. Scoop desired amount into air tight containers or baggies. Great for lunches or on-the-go snacks! Kids LOVE them!

Number of Servings: 24

Calories: 126.6 
Total Fat: 4.4 g 
Cholesterol: 0.0 mg 
Sodium: 113.7 mg 
Total Carbs: 19.3 g 
Dietary Fiber: 2.1 g 
Protein: 2.8 g

Mango Salsa 

Serves 2 Calories: 161.5 Protein:  2 Carbs:  25 Fats:  7.9 

1 ripe mango (look for red, yellow, green in color and soft but not mushy) 
1 Serrano Chile, seeded and diced 
½ red bell pepper, seeded and diced 
½ juice from lime or lemon 
½ diced ripe but firm avocado 
1 smashed, minced garlic clove 
2 tablespoons fresh, chopped mint 
2 tablespoons fresh, chopped parsley 
4 tablespoons fresh, chopped cilantro 
Salt and pepper to taste 

Chicken Marsala

Do you ever get home from a busy day whether it is working, carpooling or just running around and not have a plan for dinner? Here is a simple and healthy dinner that you can make in less than 30 minutes.

 4 servings
Preheat oven to 375

• 4 -6 oz boneless, skinless chicken breasts
• 2 Tbsp. olive oil
• ½ cup Marsala cooking wine
• 1 cup small Crimini mushrooms
• 8 garlic gloves peeled and sliced
• 3 lemons zest removed and saved
• 4 fresh rosemary sprigs
• Salt and pepper to taste

Place chicken in a roasting pan, drizzle with olive oil. Season with salt and pepper. Pour Marsala wine over chicken and squeeze the juice of the lemons.Add mushrooms and sprinkle the lemon zest, chopped rosemary and garlic slices over the chicken. Bake for 10 minutes, lower the temp to 350. Spoon juice over chicken and bake for another 15 minutes.
 
Steamed Yellow Summer Squash and Zucchini (Start veggies with 15 Minutes left on chicken) 

• 1 lb yellow summer squash & zucchini, sliced
• Salt and pepper to taste
• Steam veggies for 10-15 minutes depending on size
• Season with salt and pepper
• Top with 1 Tbsp shaved Parmesan cheese

Add a fresh green salad and you are set. 

Enjoy!!

Whole Grain Panzanella

Straight from the garden!

Try this quick and tasty vegan salad/meal on your family tonight ~ I bet they won't miss a thing!

Ingredients

2 c whole-grain bakery-style bread, cut into 1/2 inch cubes
1/2 c red onion diced
4-5 tomatoes, diced 
1 cucumber, peeled and diced 
2 garlic cloves, chopped
1/2 t black pepper
1/4 c parsley, chopped
1/4 c fresh basil, chopped, or 2 tablespoons thyme, fresh
1/2 head Romaine lettuce, torn into bite-size pieces, 
1/2 cup feta cheese, crumbled
2 t Dijon mustard or any spicy mustard
2 T red wine vinegar
3 T ev olive oil

Options:  1 T capers, drained and rinsed; yellow peppers

Directions

Preheat the oven to 375 degrees.
Spread the cubed bread on a sheet pan and bake, shaking the pan every 5 minutes until bread turns a golden brown. Remove from the oven to cool.
Combine all the salad ingredients except for the cheese in a large mixing bowl.
Place the mustard and vinegar in a small bowl, then slowly whisk in the oil to emulsify the dressing. Pour the mixture over the salad. Cover and set aside for 10-15 minutes.
About 10 minutes before serving, add the bread and cheese to the salad and toss well to combine.

Makes 6 two-cup servings.

Super Moist Sweet Bread (made with baby food)

1 c. butternut squash baby food  (I used Gerber brand)
1/2 t. baking soda
3/4 t. baking powder
1 c. whole wheat flour
1 t. real vanilla extract
1/4 t. salt
2 egg whites
1 T. nondaiy butter 
1/2 honey OR 1 c. RAW sugar OR 1 c. other granulated natural sweetener
1/4 c. mini semisweet chocolate chips OR dried blueberries OR chopped nuts
1/4 c. wheat germ

Preheat over to 350 degrees.  Combine all ingredients in a bowl and mix well by hand.  Cut a piece of parchment paper to fit the bottom of the loaf pan; put it in the bottom of the pan and spray it with cooking spray. Pour batter and cover it loosely with foil; bake for 30 mins.  

Remove foil and bake for additional 20 mins or until a toothpick inserted in the middle comes out almost clean; cool completely, slice, serve and smile!

This bread is so moist! It has to do with sealing in the moisture from using parchment paper!

Low Cal/Low/Sugar/Low Fat HIGH FLAVOR Eggnog

Low Fat, Calorie, Sugar 

Eggnog

4 Cups Skim Milk
2 Egg Whites
2t Vanilla Extract
4T Splenda
1t Rum flavoring
Ground Nutmeg


Directions
Combine the egg yolks and milk in a saucepan. Cook over medium heat until the mixture coats a metal spoon. Cool. Beat the egg whites until soft peaks form. Add to the egg custard mixture with the vanilla, sweetener, and flavoring. Mix lightly. Cover and chill. Pour into serving cups and sprinkle with nutmeg.

Number of Servings: 5

Nutritional Info
Amount Per Serving
Calories: 70.1
Total Fat: 2.3 g
Total Carbs: 7.7 g
Protein: 5.9 g

Sweet Potato Muffins

• 2 cups mashed baked sweet potato, about 1 large
• ½ unsweetened applesauce
• 4 tbsp olive oil
• 4 egg whites
• 10 oz apple butter or pumpkin butter
• 1 ½ cups brown rice flour
• 1 ½ cups oat bran
• 1 ½ teasp baking soda
• 1 ½ teasp baking powder
• 1 cup chopped pecans (optional)

Pre-heat oven to 350 degrees.

Mix dry ingredients, then add one at a time wet ingredients until combined.  Add nuts if desired.
Bake in preheated oven for approximately 20 minutes.

Options:  instead of sweet potato, 3 mashed bananas and 1 cup frozen berries (blueberry, blackberry or raspberry).
For Apple muffins, use 1 cup applesauce and 1 cup chopped apples, can add raisins or carrots also.
Have fun create!!
Makes 12 muffins 

A MUST TRY Cauliflower Soup

Ingredients

Cauliflower, raw, 1 head, large broken into medium pieces.

1 onions chopped, raw

4 c chicken stock, home-prepared or low sodium version 

2 slices turkey bacon,chopped

1/2 c milk, canned, evaporated, nonfat

Parsley, 5 sprigs chopped

Tips

I top my soup with Chives, Cracked Pepper and Parmesan Cheese

Directions

Cook bacon in a soup pot over medium heat. Add onions when bacon is cooked through. Saute for 5 minutes. Add chicken stock, parsley and cauliflower and simmer uncovered for 30 minutes. Use an immersion blender to puree the soup. Add milk and soup is ready to serve.

Serving Size: makes 6 1-cup servings.

Pumpkin Bean Dip

INGREDIENTS:

1 C (overflowing) canned pumpkin
1 C black beans (rinsed)
1/2 C cannelloni beans (rinsed)
2 T extra virgin olive oil
2 cloves garlic
juice from 2 lemons
1/2 t cumin (this totally made the dip!)
1/4 t salt
1/4 t pepper

DIRECTIONS:

Toss it all into a food processor and whirl away! Keep refrigerated until ready to serve. It's great with blue corn tortilla chips, pita chips, crackers, veggies, or whatever you like!

Number of Servings: 6

Comfort Stew

•1 lb lean beef, cubed
•3 T brown rice flour
•2 T Chinese 5 spiced spice mix (I found this amongst other goodies at Kroger in their great organic section)
•2 t ground pepper
•1 ½ T olive oil
•1 c fat-free, low sodium beef broth
•4 garlic cloves
•1 12 ounce dark beer  (yes, I did write beer)
•3 carrots, sliced (1/2 inch)
•3 turnips, sliced (1/2 inch)
•1 medium white onion, chopped
•2 t thyme
•1 bay leaf


Preheat oven 300 degrees

Place flour and five spice mix in plastic baggie. Add meat and shake. Heat olive oil in large pot over medium high heat. Add meat and brown well on all sides, about 10 minutes). Add broth, garlic, thyme and bay leaf. Bring to a boil. Cover and bake in oven for 1 ½ hour at 300 degrees. Add carrots: cover and cook another 25 minutes. Add turnips and onions, cover and cook for an additional hour.

Makes 4 servings

Apple Pie Smoothie!

Ingredients

1/2 cup vanilla fat-free yogurt

1 Red Delicious apple, cut into pieces

1 Tbs apple sauce

1/2 cup milk

1 Tbs granola

1 Tbs unsalted almond butter

1 tsp maple syrup

1 tsp honey

1/4 tsp ground cinnamon

2-4 ice cubes

Directions

Combine all ingredients in a blender and pulse until smooth. Serve immediately.

Pumpkin Dip

Try this dip on a toasted whole-wheat bagel at breakfast or with apple slices or whole-grain crackers for a snack. It's even good with carrots.

Ingredients

1 cup 1% milkfat cottage cheese
8 ounces neufchatel cheese, softened
1/2 cup pumpkin puree
1 t pumpkin pie spice

Directions

Combine all ingredients in a food processor. Process until mixture is smooth. Transfer to a container and chill. Store in the refrigerator for up to one week.

Makes 2 cups 2 tablespoons per serving

Italian Bean Soup

4-6 servings

1 can of cannellini beans, drained and rinsed
4 garlic cloves, peeled and chopped
1 medium onion, thinly sliced
2 tablespoons each fresh thyme, rosemary and sage
6 ounces Canadian bacon, cut into ½ inch cubes
1 sweet turkey or chicken Italian sausage, removed from casing
1 tablespoon olive oil
4 cups low sodium chicken or vegetable broth
8 ounces small tubular pasta
Salt and pepper to taste
Fresh finely chopped Italian parsley for garnish
1/3 cup shredded Parmesan cheese for garnish

In a large heavy pot with lid or Dutch-oven, combine Canadian bacon and sausage; heat over medium -high heat, stirring frequently and breaking sausage up into bits with wooden spoon, cook for about 7 minutes. Add olive oil, onion, garlic, thyme, rosemary and sage, cook for about 3 minutes. Add broth and beans cook for about 25 minutes lowering heat to simmer.
Increase heat to a boil; add pasta and cook pasta al dente. Season with salt & pepper; ladle soup in to bowls and garnish with fresh parsley and Parmesan cheese.

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Home-made Almond Milk

Don't be a prisoner to store bought almond milk again!  


Makes approx 3 – 4 cups

1 cup raw almonds, soaked 8 – 10 hours or overnight, skinned if desired, not necessary                                                                                                   

2 – 6  dates soaked in warm water 30 mins or overnight, reserve water        

3 - 4 cups filtered water and a Pinch of sea salt if desired.

Drain and rinse almonds discarding the soaking water. Pit dates if using. Process almonds, dates, soaking water, filtered water and sea salt if using, in a powerful blender for 3 - 5 minutes or longer.  Strain the frothy blend in a cheese cloth or a fine mesh strainer.   Refrigerate milk in a covered glass container for up to 5 days. 

OPTIONS:

Flavors may be added such as ½ tsp – 1 tsp vanilla extract, 2 tbsp raw cocoa powder or berries.

Reserve almond pulp for smoothies, humus, power balls, nut burgers, vegan loaf, etc.  Freeze until needed.

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Grilled Prosciutto Wrapped Shrimp w. Arugula Salad

Serves 4

Preheat grill to medium high

Shrimp

1 pound Jumbo Shrimp (U-15), peeled 
½ pound thin sliced prosciutto, cut into 2 inch strips 

Wrap each shrimp with a piece of the prosciutto (It should stick but you can secure with toothpick that you have soaked in water) 
Grill shrimp for about 4-6 minutes being careful not to overcook.  Place on top of the arugula salad.

Arugula Salad

2 cups of fresh arugula
½ cup fresh cubed watermelon (no seeds)
¼ cup crumbled feta cheese
1 tablespoon fresh lemon thyme
Zest of 1 lemon.

Dressing

1/4 cup good olive oil
1/4 cup white balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon fresh crushed ginger

Post-Workout Tips & Smoothie Recipe

5 easy tips to maximize post workout recovery! 

1. Consume a post-workout recovery meal within 15-60 minutes following your workout. 

2. Eat foods that are easy to digest – your muscles need blood to deliver nutrients to them.  Dairy is notoriously hard to digest

3. Stay away from acidic foods – greens, sprouted vegetables, lemons and limes are good neutralizers to acids.

4. Nourish your adrenal glands (Your adrenal, or suprarenal, glands are located on the top of each kidney. These glands produce hormones that you can't live without, including sex hormones and cortisol, which help you respond to stress and has many other functions).  Great source is ground maca root.

5. Recovery doesn’t stop with your post-workout meal.  Eat again an hour or two after your workout and drink at least your body weight in ounces of water per day. 


Signature Smoothie

½ cup crushed ice 
1 cup cooked sweet potato mashed 
½ cup of kale plus 2 tablespoons lemon juice, pureed 
½ teaspoon cinnamon 
8 oz of almond or rice milk 
1 scoop of your favorite vanilla protein mix   

Blend thoroughly and enjoy!

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Family Fav: Whole Wheat Pasta w/ Turkey Sausage

1 T olive oil
1 lb. fresh sweet turkey sausage (Lean)
3 cloves minced garlic
1 sweet onion, chopped
1 T fennel seeds
2 T dried oregano
1 24 ounce can marinara sauce (suggestion:  Trader Joe's brand, good and low fat)
Zest and juice of 1 lemon
2 T freshly chopped basil (Garnish)
8oz of whole wheat pasta (suggestion: Trader Joe's pappardelle)  - can also be gluten free 
In a large skillet, sauté the onions and garlic in olive oil over medium heat for about 5-10 minutes.
Remove sausage from casing, chop and add to the onions and garlic, add fennel seeds and cook until sausage is just about cooked through, about 10 minutes.
Add marinara sauce, lemon juice and oregano cook for another 10 minutes to combine flavors. In the meantime boil the pasta and cook as directed.
When pasta is done, drain the noodles divide into 4 bowls and top with sauce.
Garnish with lemon zest and basil. 

Let me know what you think....

I LOVE FEEDBACK!

                       teamfitcorp@hotmail.com

Simple Salad Dressings

Dressings are fun and easy. Cut them with flavored vinegars and fresh fruit juices, try and use 2/3 vinegar blend to 1/3 oil. Add lots of great raw vegetables to your salads for extra flavor, red, yellow and orange peppers are great. Carrots, yellow squash, mushrooms and garbanzo beans are other favorites. I always zest a lemon on my salads; actually I use lemon zest in most of my recipes for added fresh flavor! If you need cheese use a lower fat cheese like feta or mozzarella.

Staple Salad Dressing 

1 cup white balsamic vinegar
2 garlic gloves, minced 
2 tablespoons Dijon mustard
2/3 cup olive oil 
1 tablespoon fresh crushed ginger 
Juice of 1 lemon or orange plus zest 
Pepper taste

Add above ingredients to a jar, seal the lid and mix until smooth. 

Low fat Citrus Salad Dressing 

1 cup white balsamic vinegar (I use Orange Muscat Champagne Vinegar from trader Joe’s) 
1 orange juiced and zest from skin 
3 tablespoons Dijon mustard
1 shallot, minced 
½ cup fresh chopped tarragon (you can also use 2 tablespoons dried) 
1/8 cup citrus olive oil

 

Add above ingredients to a jar, seal the lid and shake it up!!! Great on any salads, especially with fruit and chicken.

Asian Salad Dressing 

1 cup rice wine Vinegar 
4 tablespoons sesame oil 
2 tablespoons hot & spicy mustard 
2 tablespoons sesame seeds  
1 garlic clove, minced

 

Add above ingredients to a jar, seal the lid and shake it up!! Great side dish served with fish, pork or chicken; better yet add the protein to your salad!

Give me some feedback ~ I LOVE TO HEAR FROM YOU!!

Mediterranean Chicken Salad

Serves 4-6 

 

Ingredients:

 

¼ cup extra virgin olive oil 
2 garlic cloves, minced 
3 cups reduced-sodium chicken broth 
1 box Israeli couscous 
Zest and juice of 2 lemons 
1 cup fresh chopped basil or tarragon 
½ cup fresh chopped mint 
¼ cup dried cherries 
¼ cup toasted sliced almonds 
1 cup chopped cooked chicken breast 

 

Directions: 

 

In medium saucepan, warm 3 tablespoons of olive oil over medium heat. Add the garlic, cook for 1 minute and then add the couscous. Cook until lightly browned stirring often, about 5 minutes. Slowly add the chicken broth and the juice of 1 lemon and bring to boil. Reduce the heat to simmer, cover and cook for 10-12 minutes until tender and liquid is dissolved.  

 

In a large bowl, toss the cooked couscous with the remaining lemon juice and remaining olive oil. Season with salt and pepper and let cool to room temperature.  Once the couscous has cooled add the fresh herbs, chicken, dried cherries and chicken. Toss and garnish with lemon zest!

 

I love to serve this dish for lunch or as a side dish for brunch.  For a variation, you can use cooked tuna or swordfish!