Carrot Cake

1 cup Greek yogurt

1/2 cup carrot, grated

3/4 cup orange juice

1/3 cup brown sugar

1/3 cup raisins

1/4 cup sunflower oil

3 eggs, beaten

½ tsp vanilla extract

1 1/3 cup whole meal flour

1 1/2 tsp baking soda

2 tsp cinnamon

¼ tsp nutmeg

3/4 cup mini grain sweetened chocolate chips (or reg.)

Recipe Addition Options:  1/3 cup sunflower seeds, 1/2 cup wheat germ

Preheat oven to 325 degrees.  Mix the carrots, yogurt, orange juice, sugar, raisins, sunflower seeds (if desired), oil, eggs, and vanilla in a large mixing bowl.  In another bowl, thoroughly mix the flour, wheat germ (if desired), baking soda, cinnamon and nutmeg. Fold the dry ingredients gradually into the carrot mixture until blended.  Spoon the mixture into a lightly greased 9x13 cake pan, and bake for ~50 mins to 1 hour.  Remove from the oven and turn out onto a cooling rack. Allow to cool for 10 mins, then sprinkle top with mini chocolate chips (instead of frosting).

Then cool for 2 hours, cut into squares and store in an airtight container.

Stuffed Chicken Breast

1 ½ c fresh spinach
1 T chopped walnuts
2 T feta cheese, crumbled
¼ c chopped fresh herbs, thyme, oregano & rosemary
Salt and pepper to taste (Mrs. Dash's no salt seasoning)
4 skinless boneless chicken breasts (6 oz each)
1 t olive oil
Zest of 1 lemon

Combine spinach, walnuts, feta and fresh herbs in a small skillet over low heat. Cook gently until spinach is bright green and wilted. Remove from the heat and add salt and pepper to taste. Add the lemon zest and set a side.

Heat grill to high heat.

Make a small pocket on one side of each chicken breast and stuff with equal amounts of filling mixture (you may want to tie breasts with string). Drizzle each breast with olive oil and season with salt and pepper. Grill on medium high heat for 10-12 minutes until cooked through.

Great served with mixed green herb salad!

Makes 4 servings

Baked Donuts ~ Happy "FIT" Tuesday!

A paczki is a traditional Polish doughnut traditionally eaten on Fat Thursday, the Thursday which falls before Lent. Paczkis are deep-fried and shaped like a sphere, often filled with a sweet filling and topped with icing sugar or orange zest. They are made with lard, sugar, eggs and fruit - therefore people celebrate Paczki Day prior to lent to fill up on all these ingredients before their fast begins. So, to sum up, Paczkis basically run around 500 calories (give or take 20), filled with nothing but sugar and artrey clogging ingredients and have between 14-23 grams of fat (this is equivalent to a double cheese burger served at a fast food chain with golden arches). 

Is it worth it? 

American's consumption of sugar continues to riser year after year.  So too, does obesity in our county.  In my opinion, the correlation between increased sugar consumption and obesity is telling.  When 16-20% of daily calorie intake is coming from sugar, Americans are not only locking in stored body fat, but also squeezing out the healthier, more supportive and nutrient-dense food.    These simple carbs increases blood sugar levels which also increases insulin that can elevate appetite and the risk of excess fat storage.

Is it worth it?

Below is my alternative to the Fat Tuesday's tradition with less sugar, fat and calories as the Paczki.  ENJOY!

Equipment:  
bowls & spoons
hand mixer
whisk
donut maker  (I used Baby Cakes®)
brown lunch bags

Ingrediants:

1 c flour
1/3 c whole wheat flour  
1/2 t baking powder
3/4 c skim milk  or unsweetened almond milk
1/2 c brown sugar
1/4 c olive oil
1/4 c yogurt (I used plain Greek)
1 egg 
1 t vanilla
2 t cinnamon

Options:  mini grain-sweetened chocolate chips, substitute applesauce for oil

Toppings placed in brown lunch bag and large bowl for shaking:
1 part cinnamon + 2 parts raw sugar or Stevia (in Tablespoon amount)  OR
1 part unsweetened cocoa powder + 2 parts raw sugar or Stevia  OR
2 T protein powder (any flavor, i.e.  cinnabun, chocolate or vanilla)


Combine dry ingredients in a mixing bowl. In separate bowl, whisk together wet ingredients. Pour all together and using a mixer, blend until smooth. Spray reservoirs of the donut maker with non stick spray and fill each  of about 2 t of batter.  Bake 4-5mins.

Carefully remove from unit and place hot donuts in a paper bag and dust/shake with topping of choice until fully covered. Gently place donuts on cool rack for 2 mins. 

HAPPY "FIT" TUESDAY!

Gluten Free Penne w/ Asparagus & Lemon Cream Sauce

For all of our gluten-free clients (including myself) here is one of my favs!

Ingredients:
1 16-oz bag rice pasta( penne or rigatoni)
2 tsp. olive oil
1 lb. asparagus, trimmed and cut into 1-inch diagonal pieces
2 bunches scallions, trimmed and coarsely chopped
3/4 cup part skim ricotta or low fat cottage cheese
2 tsp. freshly grated lemon rind
S&P (or Mrs. Dash's)
1/4 cup slivered fresh basil

Directions:
Cook pasta according to instructions on package. In a large sauté pan heat oil and saute asparagus and scallions until vegetables are tender, about 5 minutes.

Drain penne and return to cooking pot. Add ricotta cheese and lemon rind and toss. Add vegetables and stir. Fold in seasonings and basil. Serve immediately.
Serves 4

Protein/Oatmeal Energy Balls

Great quick post-work out snack!

2 c. rolled oats (not quick cooking)
1/2 c. raisins (or any dried fruit)
1 t. cinnamon
1/2 c. almond butter  (or natural pb)
1/2 c. honey
1 t. vanilla extract
1/4 c. sunflower seeds  
4 T. flax seed (ground)
whey vanilla protein powder for dusting


Combine oats, sunflower seeds, dried fruit, cinnamon, flax seed in a large bowl; stir in almond butter, honey and vanilla until soft dough forms; moisten hands and roll dough into balls; coat balls in protein powder; place in freezer for 20 mins. to set; then serve or store in fridge.

Guilt-Free 7 Layer Dip

This was a BIG hit for yesterday's game!
Enjoy this classic appetizer without the added guilty! 

INGREDIENTS
16 ounces refried beans, fat free
1 cup plain fat free Greek yogurt
1/2 cup black beans, drained and rinsed
3 green onions, chopped (both white and green parts)
1 lime
1/2 avocado, chopped
1 tablespoon cilantro, washed and chopped
2 Roma tomatoes, diced
1 cup green leaf lettuce, shredded
2 whole-wheat tortillas
1/4 teaspoon salt
1 T Mrs. Dash no salt seasoning

DIRECTIONS
Preheat oven to 350 degrees. Slice each tortilla into six wedges. Place wedges on a baking sheet sprayed with nonstick cooking spray. Spray the tortillas with a light mist of nonstick cooking spray and a pinch of salt (optional). Bake for five minutes or until crisp. Remove from the oven and immediately squeeze the juice of half a lime over the chips.

Combine Mrs. Dash with the yogurt and mix well. Refrigerate until ready to use.

Rinse and drain the black beans. Combine the chopped avocado with the juice of the remaining half of a lime and the chopped cilantro, then set aside. Line the bottom of a 10-inch round dish with the re-fried beans. Layer on the yogurt mixture, black beans, and green onions. Top with chopped tomatoes, lettuce and avocado. Serve chilled. Makes 6 one cup servings with 2 baked lime chips

Number of Servings: 6

Chicken Chilaquiles Casserole ~ Family Fav!

Ingredients

• 1 Tablespoon olive oil
• 1 medium onion, diced
• 1 medium zucchini, diced
• 1 red bell pepper, diced
• 2 garlic cloves, chopped
• 2 tablespoons each oregano and lemon thyme, chopped (fresh if available)
• 1 - 19 ounce can black beans, rinsed and drained
• 1 - 19 ounce can red or green enchilada sauce
• 2 cups favorite fresh salsa
• 1 ½ cups fresh corn, cut from the husk
• 1 lb cooked chicken breast, shredded
• 1 cup of reduced fat cheese or feta cheese
• 12 corn tortillas, quartered (I also have used blue corn and flax seed corn tortillas)
• Salt and pepper to taste

Directions

Preheat oven to 400 degrees

Lightly spray a 9 x 13 inch pan with olive oil spray.  In a large skillet over medium high heat, add the oil, onions, peppers and zucchini, saute for about 5 minutes.  Add the garlic, corn, herbs and season with salt and pepper and cook for another 3 minutes.  Remove from heat. 

In the baking pan start layering the casserole, start with ½ of the tortillas then add ½ of the sauteed veggies followed by the black bean, salsa and chicken. Top with ½ of the enchilada sauce and ½ the cheese. Repeat the layers starting with the tortillas and ending with the cheese.  Cover with Foil.  Bake for 15 minutes covered with foil and then another 10 without the foil until the cheese is melted. 


Allow the casserole to rest for 5 minutes before cutting. Serve with a fresh green salad!