Tuesday, August 27, 2013

Greek Yogurt & Strawberry Short Cake

Servings: 1
Calories per serving: 195 kcal
Fat per serving: 5 grams
Sodium per serving: 220 mg

1 slice of angel food cake or pound cake
1 container of Greek Yoplait Vanilla Yogurt
1/2 cup strawberries

Combine ingredients in bowl and enjoy!

*Optional: Top off with Light Reddi-Wip or Light Chocolate Syrup

Tuesday, August 20, 2013

Watermelon Donuts

Serving: 1 donut
Calories per serving: 100 kcal
Fat per serving: 2 g
Sodium per serving: 20 mg

Seedless watermelon
1 serving sour cream (see back of container)
pinch of sugar to taste
dash of vanilla to taste
9 almonds (slivered)

Cut out donut shapes from 1.5 inch thick slices of seedless watermelon.  Sweeten sour cream with sugar and a touch of vanilla to taste.  Frost half of the watermelon donut slices and sprinkle with almonds.  Add another layer of watermelon slices and top with sweetened sour cream.  Sprinkle toasted almonds over top and serve.

*Watermelon slices shaped like donuts.  A fun breakfast treat for kids! 

This recipes was found at www.whataboutwatermelon.com! 

Monday, August 19, 2013

Swirly Apples

Servings: 4
Calories per serving: 220 kcal
Fat per serving: 12 g
Sodium per serving: 10 mg

1/4 cup unsweetened applesauce
1/4 cup unsalted butter
1/3 cup light-brown sugar
1/3 cup old-fashioned rolled oats
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
4 medium apples, skin peeled in a spiral

Preheat oven to 375 degrees.  Stir together unsweetened applesauce, butter, brown sugar, oats, cinnamon, ginger, and salt in a small bowl.  Set aside.

Scoop out the core of each apple with a melon baller, being careful not to go through the bottom.  Discard cores.  Fill each apple with oat mixture.  Transfer apples to a 9-inch square non-reactive baking dish.  Add 1 cup water to the dish to cover bottoms of apples by about 1/2 inch.  Cover dish with aluminum foil.  Bake until apples are soft (40-45 minutes).  Serve warm. 

Friday, August 16, 2013

Oven-Baked Pumpkin

Servings: 4
Calories per serving: 110 kcal
Fat per serving: 2.5 g
Sodium per serving: 1.5 mg

1 medium sugar pumpkin (4 pounds), peeled, seeded, and cut into 2 inch chunks
4 shallots, peeled and quartered lengthwise
3 tablespoons olive oil
1/4 cup fresh sage leaves
salt and ground pepper to taste

Preheat oven to 450 degrees.  Divide pumpkin, shallots, oil, and sage between two large rimmed baking sheets; season with salt and pepper, and toss.

Roast until pumpkin is tender, 30 to 35 minutes, tossing once and rotating sheets halfway through. 

Thursday, August 15, 2013

100 Calorie Snacks

Here is a great list of <100 calorie snacks. Use these snacks before, during, or after work/school as a way to stay energized throughout your day. 

1 cup sliced strawberries with 3 tablespoons cool whip
Medium Banana
28 frozen grapes
Pineapple slices
Medium Apple
Baked apple dusted with cinnamon and a little brown sugar
1 cup blueberries

Yoplait Light Yogurt
String Cheese Snacks
1/2 cup Fro-Yo
1/2 cup cottage cheese with 1/2 cup cantaloupe

Starbucks Tall Skinny Latte
Chocolate Milk (1 cup skim milk with 1 tablespoon light chocolate syrup)
1 cup Whey Protein with 1 cup unsweetened almond milk
Small latte with skim milk
5 animal crackers with 1/2 cup skim milk

3 cups Air-Popped Popcorn
Quaker Instant Oatmeal
90 Calorie Granola Bar
2 egg whites with 1 slice whole wheat toast
Small Bag of Pretzels
1 Nutter Butter Granola Bar
Any 100 Calorie Snack Pack
1/2 cup Special K cereal
1 cup Cheerios

1 cup baby carrots with 2 tablespoons Hummus
1 tablespoon peanuts with 2 tablespoons Craisins
5 stalks celery with 1 tablespoon peanut butter
1 bell pepper with 1 tablespoon light ranch

1 hard-boiled egg
1/2 cup sunflower seeds
20 pistachios nuts
1 packet ready to eat tuna salad

5 Hershey's Dark Chocolate Kisses (Dark chocolate is full of antioxidants)
1 Light Snack Pack Pudding
14 chocolate covered almonds
2 graham crackers with a light layer of Nutella or peanut butter and a slice of banana
2 oz of Angel Food Cake

Wednesday, August 14, 2013

Simply Sylvia Homemade Granola Bars

Early morning is my favorite part of the day.  It's when I workout, sip on a cup of coffee, and just reflect. Like everyone, I have mornings where I'm super rushed and know I'll have to take breakfast on the go. That's when I love this recipe.  It makes 12 healthy alternatives to grocery store breakfast bars and they taste yummy too! 

Servings: 12
Calories per serving: 200 kcal
Fat per serving: 1.3 g
Sodium per serving: 26 mg

2 1/2 cups rolled oats
1/2 cup whole wheat flour
3 egg whites 
*2 cups raisins or your choice 
1/4 cup light maple syrup
1/4 cup honey with 2 tablespoons water
**1/2 cup PB2
Cinnamon to taste

Preheat oven to 350 degrees.  Lightly spray a cooking pan with Pam. Mix together the PB2 and syrup until well blended.  Mix together dry ingredients in a separate bowl, once mixed, stir together the wet and dry ingredients.  Spread evenly into a 9X12 baking sheet.  Bake for 15-20 minutes or until golden brown.  Let cool and cut into bars.  Wrap individual bars in plastic bags or place in an air-tight container.  Store in fridge. 

*Optional: sprinkle a light layer of PB2 or peanut butter on top of the bars with a smidge of the raisins or your choice ingredient

*Be creative! I like raisins because they give me the energy I need to power through the morning.  You can substitute for chocolate chips, dried cherries, sunflower seeds, almonds, coconut, etc.  

**I use PB2 because it has 85% less fat and calories than traditional peanut butter.  It comes as powder and you just mix it with water to the desired consistency.  Not a fan of PB2? Substitute in for peanut butter. 

Tuesday, August 13, 2013

Jumbo-Sized Pumpkin Muffins

Servings: 12
Calories per serving: 300 kcal
Fat per serving: 12 g
Sodium per serving: 40 mg

1/4 cup vegetable oil
1.5 cups whole-wheat flour
1.5 cups all-purpose flour
2 teaspoons baking powder
1 tablespoon pumpkin pie spice
1/2 teaspoon baking soda
2 cups pumpkin puree
1 cup plain low-fat yogurt
5 large egg whites
1 cup sugar
1.5 cups chopped walnuts

Preheat oven to 350 degrees. Brush 12 jumbo muffins tins with Pam cooking spray. 
In a medium bowl, whisk flour, baking powders, pumpkin pie spice, and baking soda.
In a large bowl, whisk oil, pumpkin puree, yogurt, egg whites, and sugar to combine. Add 1 cup walnuts and reserved dry ingredients.  Mix just until moistened (do not over mix)
Divide evenly and spoon batter into muffin tins; sprinkle tops with remaining walnuts and sugar.  Bake 35-40 minutes.  Cool 5 minutes in pan.

*Note: You can use the same recipe and make 24 regular size muffins at 150 kcal, 6 g fat, and 20 mg of sodium. 

Monday, August 12, 2013

Farm Fresh Lasagna

Servings: 6
Calories per serving: 145 kcal
Fat per serving: .5 g
Sodium per serving: 180 mg

4 cups corn flakes
2 cups minced watermelon
2 cups fresh blueberries or sliced strawberries
2 cups vanilla yogurt

Place 1/3 of the corn flakes in an even layer in the bottom of an 8x8 serving dish.  Mix together the watermelon, blueberries, and yogurt.  Spoon half over the corn flake layer evenly.  Sprinkle another layer of the corn flakes over the yogurt and then layer the remaining yogurt over that.  Sprinkle the remaining corn flakes evenly over the top.

*Love this recipe? It was found at www.watermelon.org.  Check out the site for other great ways to use watermelon.

Sunday, August 11, 2013

Waldorf Salad

Servings: 4
Calories per serving: 115 kcal
Fat per serving: 10 g
Sodium per serving: 8.5 mg

1/4 cup coarsely chopped pecans
2 celery stalks, thinly sliced on the diagonal, plus leaves for garnish
1 Granny Smith apple, cored, halved, and thinly sliced
1 cup seedless red grapes, halved
1 tablespoon white-wine vinegar
1 tablespoon extra-virgin olive oil
Salt and Pepper

Preheat oven to 350 degrees.  Spread pecans on a rimmed baking sheet, and bake until lightly browned (4-6 minutes)
In a large bowl, combine celery, apple, grapes, vinegar, and oil.  Season with salt and pepper and toss to combine.  Garnish with celery leaves optional.

Friday, August 9, 2013

Homemade Grape Sorbet

Servings: 12
Calories per serving: 35 kcal
Fat per serving: 0 g
Sodium per serving: 3 mg

1 1/2 pounds grapes
1/4 cup water
2/3 cup simple syrup (sugar and water syrup)
1 1/2 tablespoons lemon juice

Prepare an ice bath; set aside.  Combine grapes and the water in a medium saucepan.  Cook over medium-high heat until the liquid begins to bubble and grapes start releasing liquid. (4 minutes)  Reduce heat, simmer until juice is dark purple and grapes begin to break apart. (3 minutes)
Pass mixture through a food mill and through a fine sieve into a large bowl and set in the ice bath; stir frequently until completely cool.  Stir in simple syrup and lemon juice.
Transfer mixture to an ice-cream maker, and freeze.  Transfer to an airtight container and store in the freezer until ready to serve, up to 2 weeks.

Thursday, August 8, 2013

Chocolate Pear Tart


Servings: 8
Calories per serving: 250 kcal
Fat per serving: 12 g
Sodium per serving: 90 mg


1/4 cup Chobani non-fat yogurt
1/2 stick light, unsalted butter
3/4 cup whole blanched almonds
3/4 cup stevia
5 egg whites
1/3 cup unsweetened cocoa powder
1 teaspoon pure vanilla extract
1/2 teaspoon salt
1/4 teaspoon almond extract (optional)
3 firm, ripe pears
1/2 lemon
2 tablespoons apple jelly


Preheat oven to 350 degrees.  Brush a 9 inch removable-bottom tart pan with Pam cooking spray, set aside.
In a food processor, combine almonds and sugar; process until very finely ground.  Add salt-free butter, egg whites, cocoa, vanilla, salt, and almond extract, if using; process until combined.  Spread mixture evenly in prepared pan.
Peel, halve, and core pears; cut lengthwise into 1/4-inch thick slices, rubbing them with lemon (to prevent discoloration).  Arrange slices on chocolate mixture, slightly overlapping, without pressing in.
Place pan on a baking sheet; bake until top is puffed and a toothpick inserted in center of chocolate mixture comes out with only a few moist crumbs attached, 45 to 50 minutes.  Cool completely in pan.
Briefly heat jelly in the microwave or on the stove until liquefied.  Gently brush pears with jelly, let set, at least 20 minutes  Remove tart from pan and serve.

Enjoy =]

Tuesday, August 6, 2013

Cherry Lime Tarts

For the crust:
  • 7 tablespoons cold unsalted butter, cut into pieces, plus more for muffin pan
  • 1 1/3 cups all-purpose flour (spooned and leveled)
  • 1/4 cup sugar
  • 1/2 teaspoon coarse salt
  • 2 large egg yolks
  • 1/2 teaspoon pure vanilla extract
For the filling:
  • 2 large eggs, lightly beaten
  • 3 tablespoons all-purpose flour
  • 2/3 cup sugar
  • 1/4 cup plus 1 tablespoon fresh lime juice (from 3 limes)
  • 1/4 teaspoon coarse salt
  • 9 cherries, halved and pitted


Make crust: Preheat oven to 350 degrees. Lightly butter six standard muffin cups. In a food processor, process butter, flour, sugar, and salt until mixture resembles coarse meal. Add yolks and vanilla and process until dough comes together when pressed (dough will be crumbly.)        
Divide dough into 6 pieces. Roll each into a ball and place in a muffin cup, pressing evenly into bottom and up sides. Place a paper cupcake liner into each muffin cup over dough and fill with pie weights or dried beans. Bake until edges are dry, 15 minutes. Carefully remove liners and weights; bake until crusts are dry and barely golden, 5 to 7 minutes.

Meanwhile, make filling: In a medium bowl, whisk together eggs, flour, sugar, lime juice, and salt. Place 3 cherry halves into each crust and divide filling among each. Bake until filling is set, about 25 minutes. With the tip of a knife or a small offset spatula, remove cups from pan. Let cool completely on a wire rack.

Thursday, August 1, 2013

Watermelon Salsa


1 cup diced watermelon (seeds removed)
¾ cup diced strawberries
¼ cup diced red onion
2 tablespoons chopped fresh mint leaves
2 tablespoons diced seeded jalapeno chile
1 tablespoon lime juice
1 teaspoon sugar (optional, to taste)


Gently stir together all ingredients in bowl. Let stand to blend flavors, about 1 hour. For a dynamite combination, serve salsa with Caribbean or jerk seasoned grilled items, or with pretzels.