Avocado Pea Guacamole Dip

Love guacamole? To afraid to make it because you will end up eating all of it in one sitting. This recipe taste like the guacamole that you love with out all the fat.

Makes about 4 cups: Serving Size about 1/2 cup

Calories Per Serving: 63
Total Fat: 3.9 g
Total Carbohydrates: 6.6 g
Fiber: 3.1 g
Sugar: 1.7 g
Protein: 1.8 g

Ingredients:

• 1 cup Peas
• 1 avocado
• 1 Clove Garlic, minced
• 1/2 small onion, chopped
• 1 medium tomato
• 1/4 cup chopped cilantro
• 1 tsp cumin
• 1 tablespoon black pepper
• 1 tsp crushed red pepper

1. In a food processor, combined all ingredients. Blend until smooth. (If you have a small processor then start blending and adding one ingredient at a time.)

Healthy Grown up Fish Sticks w/ Homemade Tartar Sauce

Love Fish Sticks when you were younger? This is one of my favorite Grown up Makeover Foods. Baked Crispy that everyone will love and served with Non-Fat Tartar Sauce. Side dish of saute veggies.

Ingredients:

• 2 cups Fat Free Buttermilk
• 4 cups Whole Wheat Bread Crumbs
• 1 cup grated Fat Free Parmesan Cheese
• 2 fish fillets, cut into strips

1. Soak fillets in buttermilk for two hours in the refrigerator.
2. Preheat oven to 375 degree. 
3. Combined bread crumbs and cheese. (sometimes I like to add crush red pepper flakes)
4. Toss fillets in crumbs until well covered. Place on a greased pan. 
5. Cook for 10 minutes.
6. Take out and with a spatula carefully flip. Put back into the oven for 10 minutes or until crispy. 
7. Remove from oven and carefully take off each stick. Allow to cool on a serving plate. (You want to remove as soon as you take them out to prevent sticking) 

Side Dish: Saute: 1 cup Mixed Veggies-2 tablespoon Olive Oil-1 Clove Garlic, minced-Salt and Pepper to taste

Tartar Sauce:

Ingredients:

• 1/2 cup Fat Free Mayo
• 1 small onion, diced
• 1 tablespoon pickled jalapenos, diced
• 1 tablespoon relish

 Combined all the ingredients and ENJOY!!

Day One Workout

October 3- Legs and Abs
Without a doubt in my mind cardio is my least favorite. So today I decided to get one of those days out of my way by doing some before and after my lifting workout. 

• Warm UP
• Bike-15 minutes
• Shoulder Super set- Warm-up 
• Band Pulls- 25 reps x 2
• Side Pull-in: elbow bent
• Side Pull-out: elbow bent
• Push ups- 10 reps x 2
• Legs
• Barbell Squats 15, 12, 10, 8, 6
• 15 being the lightest weight or warm up weight *Shouldn't be hard.
• Gradually add weight *6 should be tough, but not to straining. 
• Leg press 10 x 3
• Quad Extension 15 reps x 3
• Hamstring Extension 15 x 3
• Sumo Dumbbell Squat 10 x 3
• Bent Over Dead lift 10 x 3
• Walking Lunges- 12 x 3
• Glute Press 15 x 3
• Standing Calf Raises 15 x 3
• Sitting Calf Raises 15 x 3
• Cool Down
• Bike-15 minutes
• Shoulder Super set- Warm-up 
• Band Pulls- 25 reps x 2
• Side Pull-in: elbow bent
• Side Pull-out: elbow bent
• Push ups- 10 reps x 2

Chicken Beer-Curry Stew (Low Calorie-Low Fat-High Protein)

Love this Curry/Beer combination! It taste amazing as well as being really good for you! 8.5 g of PROTEIN in one serving! Low Calorie! You can substitute the sweet potatoes for brown rice!

About 8 servings: 146 g
Calories per serving: 85 g
Total Fat: .8 g
Total Carbohydrates 8.8 g
Fiber: 2.1 g
Sugar: 2.9 g
Protein 8.5 g


2 cooked chicken breast
1 bottle light beer
1 large sweet potato, cubed
1 tablespoon curry powder
1 tsp paprika
1/2 onion, yellow
1 large green pepper
1/2 large red pepper
1/2 cup thinly sliced cabbage
1 tsp cumin
1 tomato
1 tablespoon red pepper flakes
1 clove garlic

1. In a large sauce pan, bring 1 bottle light beer and 3 cups of water to a boil. Add in cubed sweet potato. Cook for about 5 minutes.
2. Add in curry powder, paprika, cumin, and chicken. Turn down to low heat. 
3. In a medium sauce pan, saute green pepper, red pepper, cabbage, onion, and garlic in non fat cooking spray.
4. Add in chopped tomato to the potatoes. Add other saute veggies and gently fold in. 
5. Cover and let simmer for 10 minutes. 
6. Serve and ENJOY!!

Healthy Eating and Fitness- My new plan!

I have always been pretty healthy, but have never taken it to the next level of total body balance. I have a horrible sweet tooth and an inconsistent workout pattern. So, I have decided that to set a goal and begin a plan of a journey to total fitness and health. Each day, I will put up a workout plan and a daily food log. With the daily food log, I will post my recipes for the day also.


Goals

• Fitness
• Lift weight five days a week
• Do cardio at least two days a week
• Stretch 7 days a week
• Food Plan
• Eat five times a day- three meals and two snacks
• Drink 8 oz of water each meal
• Drink Green tea in the morning instead of coffee
• Limit add sugar
• Eat 20+ protein with every meal
• Get at least 35 grams a fiber a day
• Limit all processed foods
• 1 cheat meal a week
• Take a daily vitamin and omega 3(or get this through olive oil, flax seed, etc.)

Day One Begins Today!!!

Chocolate Chip Applesauce Cookies- LOW FAT

Low Calorie, low Fat cookies that you will love! My favorite Cookie to make without the guilt what so ever.

The recipes make about 24 cookies.
Calories Per Cookie:113
Total Fat: 2.4 g
Total Carbohydrates: 20.8 g
Fiber: .6 g
Sugar: 11 g
Protein: 2 g

1/2 cup Apple Sauce
1/2 cup brown sugar
1/2 cup white sugar
1 egg
1 tsp vanilla
1 tsp salt
1 tablespoon baking soda
2 1/3 cup all purpose flour
1 cup chocolate chips

1. Preheat oven to 375 degrees.
2. In a medium bowl, combined apple sauce, brown sugar and white sugar on medium speed with an electric mixer for 2 minutes. 
3. Add egg and vanilla, mix for 2 minutes.
4. In a separate bowl mix together flour, baking soda and salt
5. Fold in flour mixture slowly.
6. Add in chocolate chips.
7. Bake for 8-10 minutes.
8. Cookies should be light golden brown. Let cool on a cooling rack for 5 minutes. Enjoy!

Tomato Basil Turkey Sandwich

Love this Quick and Easy Sandwich!!!

• 2 slices of Whole Wheat Bread
• 2 leaves lettuce
• 3 slices of turkey
• 1 tomato
• 1 tablespoon olive oil
• 1/2 clove minced
• 1/4 cup of tomato paste
• 1/2 tsp Basil
• 1/2 tsp garlic powder
• 1/2 tsp oregano

1. In a small sauce pan over medium heat, add tomato paste, basil, garlic powder, oregano. Bring to a boil. Turn off the heat and set aside. 
2. In a large sauce pan over medium heat, heat olive oil, but make sure it doesn't burn. Add in garlic. Saute garlic for 1 minute. Add slices of bread. Cook until brown and flip. Brown other side and remove from pan.
3. Time to assemble, spread tomato paste on both slices of bread. On one slice lay lettuce down. Then tomatoes. The turkey. And then the last slice of bread. (I like to add green pepper sometimes)
4. Enjoy!!!!!

Chicken Wild Rice Soup

This soup is low in fat, high in protein and high in fiber! This recipe also freezes really well for later enjoyment!

About 18 servings
Serving Size: 92 g
Calories per Serving: 96
Total Fat: .9 g
Total Carbohydrates: 13.5 g
Fiber: 1.3 g
Sugar: 1.4 g
Protein: 8.4 g

Ingredients:
1 cups uncooked wild rice
1/2 cup white rice
3 cups chicken broth
1/2 cup chopped green pepper
1/2 cup seeded chopped tomato
1/2 cup chopped red onion
2 clove garlic, minced
1 tablespoon thyme
1 tablespoon sage
1 tablespoon pepper
1/2 tablespoon oregano
1 teaspoon salt
2 chicken breast
1/2 cup tomato paste



Directions:

1.  In a medium pot, bring add 5 cups of water to a boil, turn down to low heat. Then add raw chicken breast. (Frozen chicken will take longer to cook-about 50 to 55 minutes. Thawed chicken should take about 40 to 45 minutes)
2.  In a separate medium pot, bring 2 cups water to a boil, then add wild rice. Cook for 20 minutes.
3. Turn heat down to low, add 1/2 cup white rice and cover. Cook for 10 minutes.
4. After rice is done, rinse rice off in a strainer. Return back to pot.
5. Add 3 cups low sodium chicken broth to rice, 1 clove garlic, minced- Over medium heat.
6. In a greased sauce pan (with nonstick zero calorie spray), saute onions until almost translucent. Add in green pepper, tomato, 1 clove garlic, thyme, sage, oregano, pepper, and salt. Cook until peppers are tender.
7. By now, your rice should be at a boil. Turn down to low and add saute veggie mixture and tomato paste. Stir and cover.
8. Take out chicken breast, check temperature (165 degrees F is desired). Shred chicken and chop roughly. Add shredded chicken rice. Stir and cook for 10 minutes on simmer. 
9. Dish and serve!!!!! ENJOY! 

Low-Fat, Low Calorie Omelette

 

A great start to the day, this omelette will keep you full and energized until your next meal!

Calories Per Omelette: 137

Total Fat: 4.7 g

Total Carbohydrates: 10.8 g

Dietary Fiber: 2 g

Sugar: 7.4 g

Protein: 14 g

Ingredients:

• 2 egg whites
• 1 egg
• 1/4 cup chopped red grapes
• 1/4 cup red onion
• 1/4 cup green peppers
• 1 cup lettuce
• 1/2 tsp finely chopped cilantro
• Optional: Salt/Pepper/hot sauce

1. In a small bowl, whisk egg whites, egg, and cilantro.
2. Heat a large sauce pan on medium heat.
3. Pour egg mixture in pan and circle egg around the until the surface of the pan is full covered.
4. Cook for about 1 minute or til the egg is no longer liquid. 
5. Remove from pan and lay out on a flat surface. 
6. In a medium pan, saute grapes and onions. Then add green pepper.
7. When onions are almost translucent, add in lettuce.
8. Salt and Pepper as desired. 
9. Add mixture to the middle of the omelette and roll like a tortilla.
10. Cut at in the middle and ENJOY!!

Healthy Living

 The Beginning.

So as I started this blog, I was thinking what I wanted this blog to be about. I feel that cooking can do wonders. All the way from making your favorite comfort food to creating a romantic night for your loved one to cooking for your family, or my favorite... Because your bored! Cooking also inspires me as well as gives me a release from a stressful day. I love cooking and being able to transform foods into something amazing!

For whatever reason your cooking, eating healthy is important. So as I post, you will be getting what I make for my fiancee and my myself each day. :) For the majority of the posts, each recipe will be as health conscious as I can get it without losing flavor. Now keep in mind that I do have my "cheat" meals here and there, but I will let you know which one those are. I also will do my best to add nutrition facts with each post.

Classic Chocolate Chip Cookies

Classic Chocolate Chip Cookies- Soft and fluffy

Ingredients:

• 1/2 cup reduced fat butter
• 1/2 cup Splenda brown sugar mix
• 1/2 cup sugar
• 1 egg
• 1/2 tsp vanilla
• 1/2 tsp salt
• 1 tsp baking soda
• 2 cups flour





Raw Cookie Dough Balls


1. Preheat oven to 375 degrees.
2. Cream together butter, brown sugar, and sugar.
3. Add in vanilla and salt. Blend well.
4. Mix in egg.
5. In a small bowl, whisk together flour and soda.
6. Mix flour mixture slowly to wet ingredients.
7. Fold in chocolate chips.
8. Spoon 1 tablespoon of cookie dough and roll into a 20 balls.
9. Place on an un-greased cookie sheet.
10. Bake for 8-10 minutes.
11. When done, transfer cookies to a cooling rack. Allow to sit for a few minutes.
12. ENJOY!

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Cinnamon Banana Bread- Whole Wheat, Rolled Oats, and LOW FAT!!

The Banana Bread itself is so delish-ish it doesn't need anything added. I like to add sometimes chocolate chips if I'm craving something sweet or I add raisins and nuts sometimes. It's really up to you.

Serving:12 (Serving Size: 80 g)

Calories per serving: 109 calories

Total Fat: 1 g

Carbohydrates: 23.3 g

Fiber: 3 g

Sugar: 5.2 g

Protein: 3.8 g

Ingredients:

• 1 1/3 cup Old Fashioned Oats
• 2/3 cup Fat Free Milk
• 3 Bananas
• 2/3 cup Original Apple Sauce
• 1 teaspoon Vanilla
• 2 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 2 Egg Whites
• 1 cup Whole Wheat Flour
• 1/2 teaspoon Salt
• 3 tablespoon Baking Powder
• 1 teaspoon Baking Soda

Optional: 1 cup chocolate chips, raisins, nuts, etc.

1. Preheat Oven to 400 degrees.
2. Soak Oats in 2/3 cups milk for ten minutes.
3. In a medium bowl, whisk flour, salt, 1 tablespoon baking powder, and baking soda. Set aside.
4. In a food processor, combined bananas, apple sauce, vanilla, cinnamon, cloves and egg whites.
5. Bend until smooth, add 2 tablespoon Baking Powder. Puree until foamy.
6. Quickly pour into a large bowl. (Might form over)
7. Fold in Oats.
8. Add flour mixture slowly to the wet ingredients.
9. Fold until well combined. (At this time you would want to put 1/2 cup of Optional ingredient(s).)
10. Pour mixture into a bread pan.
11. Place on middle rack and set timer for 10 minutes.
12. After timer goes off....
1. If you didn't add optional ingredient then set timer for 20 minutes.
2. If you added optional ingredient, sprinkle remain 1/2 cup over bread. Press ingredients gently down. (This step evenly distributes optional ingredient throughout the bread instead of stinking to the bottom of the pan.)
• Place bread once again on the middle rack. Set timer for 20 minutes.
13. Once timer goes off. Take out bread and allow to sit for 10 minutes. Then Enjoy!

Good Points:

• Very low in saturated fat and cholesterol.
• High in calcium and FIBER!
• High in phosphorus and potassium

Healthy Deep Dish Apple Pie

Whole Wheat Crust with half the fat and all the flavor! Filling low in sugar. This guilt free dessert that everyone will love.

• 1/2 teaspoon salt
• 4 tablespoon Applesauce
• 1/4 cup low fat Greek Yogurt
• 3 tablespoon olive oil
• 4 tablespoon cold water

Filling:

• 4 pounds of granny smith apples
• 1/3 cup Splenda/Brown sugar (It's a pre-blended mixture Splenda makes. I absolutely love when baking.)
• 3 tablespoon orange juice
• 1 tablespoon Cinnamon
• 1 teaspoon ground all spice
• 1 teaspoon ground pistachios
• 3 tablespoon flour

2 tablespoon sugar

1 egg white

1 teaspoon Cinnamon

Crust:

1. In a medium bowl, whisk Whole Wheat Flour, Flour, Sugar, and Salt together.
2. Cut in applesauce into dry ingredients. (Continue to cut in until small crumbs form)
3. Then add in yogurt and olive oil. (With a large fork, fold and fluff dough until evenly combined)
4. Add cold water.
5. Knead dough in bowl first. (Keep in bowl first because the dough will crumble at first, but will come together.)
6. Knead dough on a flour surface until well combined.
7. Divide dough into two balls. Cove with plastic wrap and place in the refrigerator.

Filling:

1. Slice apples thinly and place in a large cooking pot.
2. On medium heat, add brown sugar, orange juice, cinnamon, all spice, and pistachios.
3. Cook until tender and remove from heat.
4. Allow to cool and add 3 tablespoons of flour, mix well.

Assembly:

1. Preheat oven 375 degrees.
2. Take out dough and allow to return to room temperature.
3. Roll out dough balls on a lightly flour surface.
4. In ungreased pie dish, mold one dough sheets. (You want the dough to be molded and crust to be over the edges of the dish.)
5. Add filling.
6. Lay second dough sheet over pie.
7. With a fork, press edges together. Trim overhanging edges.
8. Mix 1 egg white, 2 tablespoon sugar, and 1 teaspoon cinnamon.
9. Brush mixture on top layer of the pie.
10. Place pie in middle rack. Cook for 30 minutes. (When done the crust should be golden brown.)
11. Take out and let sit for 1 hour. ENJOY!!!