Here is a favorite recipe I love to make. It is so healthful and it is impressive to serve. It makes me feel good to know I am feeding my family this healthy and oh so delicious, hearty soup. It is filled with fresh vegetables and the wonder vegetable: Kale. Enjoy!
Ingredients:
2 Tbs. extra virgin olive oil
1 large yellow onion, chopped
3 cloves minced garlic
2 large carrots, peeled and diced
4 ribs celery, diced
2 tsp. rosemary
1 lb. butternut squash, peeled and cut into 1/2 inch chunks
1 cup canned chopped tomatoes
6 cups low sodium chicken broth (no msg)
1 bay leaf
1 tsp. salt
1/4 tsp. pepper
4 cups kale - remove stems, rinse and rough chopped
1 14.5 oz can cannellini beans drained
6 3/4 inch rustic bread (mostly crust works best)
3 oz. Fontina cheese cubed
6 Tbs. grated Parmesan
Directions:
In large soup pot, heat oil over medium heat. Cook onion, garlic, carrots, celery until soft appx. 12 minutes. Add rosemary, tomatoes and stock. Braing to a boil, add bay leaf, salt and pepper. Cover, lower heat and simmer until squash is soft appx. 25 minutes.
Preheat oven to 375 degrees. Add kale, beans and cover for 10 minutes. Remove bay leaf. Spoon into oven safe bowls and cover with torn slices of bread-using mostly crust (it will be mushy if you use only the soft inside part of the bread.). Put a little broth onto bread, sprinkle parmesan and Fontina cheese on top. Bake until soup is bubbling, cheese is melted and bread is brown and crunchy appx. 25 minutes. Serve with side salad or on it's own.
Kale: a highly nutritious vegetable with powerful antioxidant properties; considered to be anti-inflammatory. Contains sulforaphane, a chemical believed to have potent anti-cancer properties.
Whole Roasted Rosemary Lemon Chicken
Eat fit on a "lean" budget
Feeds 2-4 on $7
Ingredients:
1 Whole Chicken
4 Medium Russet Potatoes, scrubbed and peeled
5 Large Peeled Carrots
2 Stalks Celery
1 Lemon, halved
1 Head of Garlic
1 Tbs. Olive Oil
1 Tbs. fresh or dried Rosemary, finely chopped
Salt & Pepper
Directions:
Preheat oven to 400 degrees. Remove chicken from refrigerator let sit out a few minutes to take chill off. Peel carrots and potatoes. Rinse and strip and dice celery. Chop into large pieces. Place in medium size oven safe pan, slightly larger than the chicken. Lightly hit garlic to separate cloves and remove skin. Add potatoes, garlic and veggies to pan. Rinse chicken inside and out, pat dry and remove giblets. Rub chicken skin with oil, add salt and pepper. Place rosemary and lemon halves into chicken cavity. Place chicken on top of veggies in pan.
It's pouring rain outside, I have 2 business meetings, need to pick up kids from school, take them to jazz and tap dance and my mother in law is coming over for dinner and watch the kids while hubby and I steal away to dinner and a flick. Hmmm. Here is what I am making them for dinner.
9am Spaghetti Crock Pot
1 lb. extra lean ground turkey
Chopped onion, to taste
2 (1 lb.) cans tomatoes, cut up
1 (8 oz.) can tomato sauce
1 (12 oz.) can tomato paste
2 tbsp. parsley
1 tbsp. brown sugar or stevia
1 tsp. dried oregano leaves
1 tsp. dried basil leaves
Chopped onion, to taste
2 (1 lb.) cans tomatoes, cut up
1 (8 oz.) can tomato sauce
1 (12 oz.) can tomato paste
2 tbsp. parsley
1 tbsp. brown sugar or stevia
1 tsp. dried oregano leaves
1 tsp. dried basil leaves
1 tsp. summer savory
1 tsp. salt
1/4 tsp. pepper
1 tsp. salt
1/4 tsp. pepper
Brown ground turkey meat and onion in fry pan, drain off fat; transfer to crock pot. Add remaining ingredients. Cover and cook on low for 6-8 hours. Serve over hot spaghetti. Can be made ahead and frozen. Tip: add diced veggies 10 minutes before serving OR alongside the pasta. Serve with garlic toast and side salad.
Dinner ready at 5pm. Easy and healthy.
TOP FOODS FOR MEN
1. Tomato Sauce. Men who eat a lot of tomatoes, tomato sauce, or pizza smothered with the stuff may be giving themselves a hedge against prostate cancer. So say researchers at Harvard, who studied the eating habits of more than 47,000 male health professionals. They found that men who ate tomato sauce two to four times per week had a 35 percent lower risk of developing prostate cancer than men who ate none. A carotenoid called lycopene, which tomatoes contain in abundance, appeared to be responsible. But scientists were puzzled: tomato juice didn't seem to have a protective effect. Other research showed why. For best absorption, lycopene should be cooked with some kind of fat. So pizza may be just what the doctor ordered.
2. Oysters. Myth has it that oysters are the food of love. Science may agree. Just two to three oysters deliver a full day's supply of zinc, a mineral critical for normal functioning of the male reproductive system. Scientists are divided over reports that sperm counts have declined over the last 50 years and that environmental factors are to blame. Nutritional deficiencies do seem to be the cause of certain cases of low testosterone. Getting adequate zinc is sometimes the answer (11 mg per day is recommended for men; more than 40 mg can pose risks). In one trial, 22 men with low testosterone levels and sperm counts were given zinc every day for 45 to 50 days. Testosterone levels and sperm counts rose.
3. Broccoli. A recent Harvard study finds that cruciferous vegetables, like broccoli, may protect against bladder cancer. It's one of the most common cancers in this country, and affects two to three times as many men as women. Scientists analyzed the diets of nearly 50,000 men and discovered that those who ate five servings or more per week of cruciferous veggies were half as likely to develop bladder cancer over a ten-year period as men who rarely ate them. And broccoli and cabbage were singled out as the most protective foods.
4. Peanut Butter. If you want a healthy heart, spread your morning toast with peanut butter. Heart disease is the leading killer of men and women, but men fall victim at an earlier age. Researchers from Pennsylvania State University compared the cholesterol-lowering effect of the American Heart Association's Step II Diet with a higher-fat diet based on peanuts. The AHA plan included more carbohydrates. The peanut regimen was 36 percent fat. After 24 days both diets lowered "bad" LDL cholesterol. But the peanut plan also caused a drop in blood fats called triglycerides and did not decrease HDL, the "good" cholesterol. The AHA diet raised levels of triglycerides and lowered levels of HDL.
"Peanut butter is a little higher in fat," says Penny Kris-Etherton, Ph.D., the lead author of the Penn State study. "But it's the type that's good for you -- monounsaturated fat." Researchers have predicted that the peanut diet could reduce heart-disease risk even more than could the AHA diet. Just don't go nutty plastering on the tasty spread, since it is high in calories.
5. Watermelon. Until the age of 55, more men suffer from high blood pressure than do women. Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure. "There isn't a dietary requirement for potassium," says Kathleen Cappellano, nutrition-information manager at Tufts University in Boston. "But a good goal is about 2000 milligrams or more a day." Watermelon, a rich source of this mineral, has more potassium -- 664 mg -- in one large slice than the amount found in a banana or a cup of orange juice. So cut yourself another slice and enjoy the taste of summer.
2. Oysters. Myth has it that oysters are the food of love. Science may agree. Just two to three oysters deliver a full day's supply of zinc, a mineral critical for normal functioning of the male reproductive system. Scientists are divided over reports that sperm counts have declined over the last 50 years and that environmental factors are to blame. Nutritional deficiencies do seem to be the cause of certain cases of low testosterone. Getting adequate zinc is sometimes the answer (11 mg per day is recommended for men; more than 40 mg can pose risks). In one trial, 22 men with low testosterone levels and sperm counts were given zinc every day for 45 to 50 days. Testosterone levels and sperm counts rose.
3. Broccoli. A recent Harvard study finds that cruciferous vegetables, like broccoli, may protect against bladder cancer. It's one of the most common cancers in this country, and affects two to three times as many men as women. Scientists analyzed the diets of nearly 50,000 men and discovered that those who ate five servings or more per week of cruciferous veggies were half as likely to develop bladder cancer over a ten-year period as men who rarely ate them. And broccoli and cabbage were singled out as the most protective foods.
4. Peanut Butter. If you want a healthy heart, spread your morning toast with peanut butter. Heart disease is the leading killer of men and women, but men fall victim at an earlier age. Researchers from Pennsylvania State University compared the cholesterol-lowering effect of the American Heart Association's Step II Diet with a higher-fat diet based on peanuts. The AHA plan included more carbohydrates. The peanut regimen was 36 percent fat. After 24 days both diets lowered "bad" LDL cholesterol. But the peanut plan also caused a drop in blood fats called triglycerides and did not decrease HDL, the "good" cholesterol. The AHA diet raised levels of triglycerides and lowered levels of HDL.
"Peanut butter is a little higher in fat," says Penny Kris-Etherton, Ph.D., the lead author of the Penn State study. "But it's the type that's good for you -- monounsaturated fat." Researchers have predicted that the peanut diet could reduce heart-disease risk even more than could the AHA diet. Just don't go nutty plastering on the tasty spread, since it is high in calories.
5. Watermelon. Until the age of 55, more men suffer from high blood pressure than do women. Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure. "There isn't a dietary requirement for potassium," says Kathleen Cappellano, nutrition-information manager at Tufts University in Boston. "But a good goal is about 2000 milligrams or more a day." Watermelon, a rich source of this mineral, has more potassium -- 664 mg -- in one large slice than the amount found in a banana or a cup of orange juice. So cut yourself another slice and enjoy the taste of summer.
Readers' Digest Magazine
May 2010
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TOP FOODS FOR WOMEN
Tofu. Foods high in soy protein can lower cholesterol and may minimize menopausal hot flashes and strengthen bone. Isoflavones, plant chemicals in soybeans that have a structure similar to estrogen, may be the reason. Though animal studies form the bulk of the evidence, a human study found that 90 mg of isoflavones was beneficial to bone (specifically the spine). And two other studies suggest that 50 to 76 mg of isoflavones a day may offer some relief from hot flashes. A half-cup of tofu contains about 25 to 35 mg of isoflavones.
Papaya. This tropical fruit packs about twice the vitamin C of an orange. Add it to your arsenal against gallbladder disease, which afflicts twice as many women as men.
After analyzing the blood of over 13,000 people, scientists from the University of California, San Francisco, found that women who had lower levels of vitamin C were more likely to have gallbladder illnesses. One medium papaya (about ten ounces), with its 188 mg of vitamin C and a mere 119 calories, is a refreshing source of the vitamin. The once exotic fruit now can be found in most supermarkets.
Flaxseed. Bakers use this nutty-flavored seed mainly to add flavor and fiber. But scientists see the tiny reddish-brown seed, rich in estrogenlike compounds called lignans, as a potential weapon against breast cancer. An exciting report at last year's San Antonio Breast Cancer Symposium showed that adding flaxseed to the diet of women with breast cancer effectively slowed tumor growth. You can flavor your muffins with flaxseed, but the easiest way to get the beneficial lignans is to sprinkle a few tablespoons of ground flaxseed on your morning cereal. Look for the seeds in health food stores or in supermarkets on the flour aisle. They're easy to grind in a blender or coffee grinder. But get seeds -- there are no lignans in the oil.
After analyzing the blood of over 13,000 people, scientists from the University of California, San Francisco, found that women who had lower levels of vitamin C were more likely to have gallbladder illnesses. One medium papaya (about ten ounces), with its 188 mg of vitamin C and a mere 119 calories, is a refreshing source of the vitamin. The once exotic fruit now can be found in most supermarkets.
Flaxseed. Bakers use this nutty-flavored seed mainly to add flavor and fiber. But scientists see the tiny reddish-brown seed, rich in estrogenlike compounds called lignans, as a potential weapon against breast cancer. An exciting report at last year's San Antonio Breast Cancer Symposium showed that adding flaxseed to the diet of women with breast cancer effectively slowed tumor growth. You can flavor your muffins with flaxseed, but the easiest way to get the beneficial lignans is to sprinkle a few tablespoons of ground flaxseed on your morning cereal. Look for the seeds in health food stores or in supermarkets on the flour aisle. They're easy to grind in a blender or coffee grinder. But get seeds -- there are no lignans in the oil.
Buffalo Meat. Due largely to menstruation, women tend to be anemic more than men. And low iron levels in blood can cause severe fatigue. To get a good dose of iron, try bison. Bison, or buffalo, meat is lean and has what diet-conscious women want -- lots of iron and less fat than most cuts of beef. "The iron content is about 3 milligrams in a 3 1/2-ounce uncooked portion," says Marty Marchello, Ph.D., at North Dakota State University. "That portion contains less than 3 grams of fat." Buffalo meat can help boost energy and lower weight. And you don't have to have a home on the range to get some bison anymore. You can pick it up at many supermarkets across the United States, or through mail order or on the Internet.
Collard Greens. This humble vegetable may help fight osteoporosis, which afflicts many women late in life. In addition to getting adequate amounts of calcium and vitamin D, some studies suggest that vitamin K may have a bone-protective effect as well. Based on data from one of the largest studies of women, the Nurses' Health Study, researchers discovered that women who ate enough vitamin K-rich foods (at least 109 micrograms of the vitamin daily) were 30 percent less likely to suffer a hip fracture during ten years of follow-up than women who ate less. Researchers point out that dark-green leafy vegetables -- Brussels sprouts, spinach, broccoli -- are all good sources of the vitamin. But collard greens, with about 375 micrograms per half-cup, are among the best.
Reader's Digest Magazine
May 6 2010
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Easy healthy dinner with Asian Twist
Pork Filets
Pan sear pork filets in olive oil, brown both sides. Add few tsp. low sodium soy sauce. Cover and simmer few minutes. While it's simmering, chop green onions into fine pieces.
Heat olive oil. Remove pork filets and top with green onions. Pour a little hot hot olive oil on top of green onions so they sizzle. Drizzle on low sodium soy sauce.
Serve with brown rice and peas. Ah so goot.
Hi Fit Moms!
Hope your kids (and you) are in the school routines. Mornings are so crazy. It seems I sign a little of relief when I get them to school on time, homework and healthy lunches in their back packs, hair and teeth brushed and ready for the fun school day.
Here are a few of my personal Fit Mom Prep tips to make your mornings go a little more smoothly:
Every Sunday I will make 2 dozen whole wheat pancakes with an added scoop of steel oats and/or trail mix pre chopped in the food processor. I put the pancakes in an airtight container to reheat in the toaster on busy mornings. This is a much healthier and more economical option to the brands you by in the grocery store.
I chop of several types of fruit and put them in labeled containers. This is a healthy addition to yogurt for breakfasts or after school snacks.
Hard boil 2 dozen eggs and put them back into the carton. I write "Hard Boiled" directly on the carton. My kids love them in their lunch box and after school.
It's amazing what you will eat when you are starving. If you make healthier options available to you, it will be easy to feed your body with nutritious foods.
Enjoy!
"Kiana's Fit Cooking" Episode 1
(View at Fit Mom TV Video Player)
Breakfast Blueberry and Brown Rice Pudding
By Guest Fit Mom TV Chef, Winner of the Iron Chef Competition and Father of 6
Eldon Pico
1 cup cooked med grain brown rice
1 cup organic soy milk (flavored if desired)
1 teaspooon Stevia
¼ teaspoon ground cinnamon
½ teaspoon lemon zest
½ cup fresh blueberries
Toasted almonds to taste
In a medium saucepan combine rice, soymilk, Stevia, lemon zest and cinnamon. Cook for 6-8 minutes stirring frequently until the pudding is thick and creamy. Remove from heat and at the end add blueberries and toasted almonds stirring gently to combine. A huge bonus to this recipe is that it gives you something to do with cooked rice leftover from dinner. Serve warm or at room temperature. Eat in a bowl with a spoon and feel happy about the decision you’ve made. Serve with a side of fresh strawberries and sprig of mint to dress up the plate.
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I love good coffee. I love Starbucks. I have a coffee shop set up at home including the Starbucks cups, expresso machine and frother, soy milks, sprinkles, straws, you name it. Believe it or not, but I've never had a frappuccino due to the high amount of sugar content. After reading the ingredients and the nutritional breakdown of some of their coffee drinks, I decided to revise the popular Frappuccino Fit Mom Style. Enjoy with no guilt!
Plain, Dark Chocolate, Carmel or Cinnamon Frappucchino
- Make double-strength coffee by brewing with twice the coffee required by your coffee maker: That should be 2 tablespoons of ground coffee per each cup of coffee. Chill before using. Tip: I pour the left over morning's coffee into air tight pitcher every morning and use it to make frappauccinos or iced coffee.
- To make drink, combine all ingredients in a blender and blend on high speed until ice is crushed and drink is smooth. Pour into two 16-ounce glasses, and serve with a straw.
- CARAMEL Version: For this version, add 3 tablespoons of caramel topping to the original recipe and prepare as described. Top each glass with whipped cream and drizzle additional caramel over the whipped cream. (Warning: you may gain weight just reading this version.)
- MOCHA Version: For this version, add and blend on high-3 squares dark chocolate (get 70% cocoa for the most antioxidant benefit and reduced guilt!) to the original recipe and prepare as described. Top each glass with whipped cream, if desired.
- CINNAMON Version: Add a 1/2 tsp. of cinnamon and sprinkle some on top.
Ingredients:
3/4 cup double-strength coffee, chilled
2 tablespoons Splenda or Stevia equivalent
1 cup soy milk or reduced-fat milk
2 cups ice
Optional:
caramel topping, 3 Tbs
whipped cream
3 squares 70% cocoa dark chocolate
cinnamon 1/2 tsp
How to make it
If your family is anything like mine, for some reason there are "almost empty boxes of cereal" in the pantry. It's as if they eat the last bit they will have to physically do "extra work" and "throw the boxes away!?" Aggravating... but that's another blog altogether. lol.
Here is what I do with the "left over" cereal. I Make Fit Mom Kiana Cereal Cookies! It's a "healthier" alternative to cookies and is a real treat with "less guilt." It's a good basic recipe that you can add anything to! Enjoy!
Fit Mom Kiana Cereal Cookies Recipe
Mix together:
1 cube butter of margarine - cream in bowl
Add 1 cup Splenda or Stevia equivalent
Add 1 egg
Add 1 tsp. vanilla
Sift together in separate bowl:
Add 1/2 cup whole wheat flour
Add 3/4 cup flour
1/2 tsp. baking soda
Add to flour and baking soda / dry ingredients:
2-3 cups leftover cereal (the healthier the better!)
Mix wet and dry ingredients together. Mix well.
Add Optional:
bits of dark chocolate 70% cocoa bar (yummy anti oxidants), raisins, almonds (extra protein), walnuts, trail mix, dried cranberries...
Bake: 350 degrees
12-15 minutes
We love summer! We barbecue a few times per week and enjoy healthy food, relaxing music and time with our family. We love hanging out in the back yard, looking at the blue sparkling ocean, feeling the warm breeze and relaxing in the shade of the palm trees. Try this delicious recipe...
Here is one of my favorite Grilled Shrimp recipes. As you know, I love recipes that are simple to prepare, require a minimum of high quality ingredients, that are easy to clean up. This Parsley Pesto sauce is so easy to make and you can store the extra in the refrig for up to a week...
Parsley Pesto Shrimp
1 lb. shrimp: rinsed and deveined
2 cups parsley
2 cups mint leaves: packed down to measure
1/2 tsp sea salt
2 Tbs. lime juice
1 cup pumpkin seeds aka pepitas: toasted (save 1/4 cup for your salad topper!)
2 cloves chopped garlic
1/4 tsp. cayenne pepper
1 cup extra virgin olive oil
Directions:
Combine all ingredients (except oil) into food processor or high speed blender. Pulsate on high until finely chopped. With food processor or blender running, slowly pour olive oil into the mixture.
Skewer shrimp, brush with olive oil and grill. Use medium/high heat until the shrimp changes from transparent/gray tone to opaque. Appx. 2 minutes per side. Brush with Parsley Pesto. Serves 4.
Tip: Serve with crunchy romaine salad topped with pepitas (pumpkin seeds), brown rice and steamed asparagus.
Nutrition: Shrimp is high in protein, low in fat and calories. It is a good source of vitamin b12 and zinc.
Here is one of my favorite recipes! I make this every week and keep it in the refrigerator to add to lettuce wraps, in taco shells, in pita bread, put on pizza, or stuff bell peppers. It's great for lunches and to put in air tight containers to enjoy with baked tortilla chips for lunch on the go. I love topping it with hot sauce, low sodium soy sauce or amino soy sauce. You can use as much or as little of the ground turkey, brown rice, black beans or corn as you like. You don't need to measure. I like extra turkey and veggies in ours. Enjoy!
Turkey Surprise:
Ingredients:
1 package extra lean ground turkey
1 red or green bell pepper
small diced onion or chopped garlic
1/2 cup frozen peas, frozen asparagus or any fresh veggies you like
1 can black beans
1 can corn kernels
low sodium soy sauce or amino soy
salt & pepper
brown rice-prepared according to package instructions
Directions:
Heat 1 tsp. oil in pan, add onion and garlic until brown. Add ground turkey to pan and brown. When brown, turn down heat and add diced bell pepper, frozen peas (or asparagus, broccoli...)corn, black beans, salt, pepper. Fold in brown rice.
We all know protein is a necessity for building lean muscle. I love TOFU. I will often add it to stir fry dishes to add variety, texture and protein with noodles and veggies. You find it in the grocery store in the cheese dept.
What is TOFU?
Being of part Chinese decent, I grew up eating tofu. It is made of soy beans and is also called bean curd. The taste is very mild and you can use it in place of meat or eggs and add it to puddings and protein shakes! There are different "firmness" to buy: extra firm: (for sandwiches or stir fry), firm: for eggs, silken: for puddings or shakes. Hope you enjoy it like I do!
Try adding TOFU to your protein shakes, it's an easy way to add variety and extra protein to your shakes! Because it really doesn't have a definite flavor, you can add it to every type of protein shake from fruit to chocolate.
Each 1/2 cup serving of tofu has:
10g protein - wow!
2g carbs
5g fat
1g sugar
88 calories
I love going to the East coast. I hosted the "X Games" for several years and loved when we filmed in Maine and the New England States. In regards to food, it had to be the very best crab, lobster and clam chowder I have ever had in my life. I still order seafood delivered to me in Hawaii and So Cal. It's that good.
Here is an easy recipe you'll enjoy for summer. It's easy, healthy, full of natural ingredients and you don't even have to turn on the oven.
Ingredients:
Mix together and fold in carefully
Canned Crab
Small White Onion - diced
Handful Cilantro - chopped
1 large stalk Celery - diced
Chili Sauce - 3 Tbs.
Juice of whole lime
Hot sauce 10 dashes +/-
few pinches salt
Avocado - cut 2/3 slices to spread like a fan, 1/2 or dice
Top avodado with the above Crab mixture
Top with freshly squeezed lime & ground pepper
CRAB: Nutrition Facts Organicfacts.net:
Nutritional Value of CrabsCrabs are another type of seafood found in all the oceans in the world. There are many types of crabs including horse crab, flower crab, snow crab, blue crab, edible crabs, Dungeness crab and mud crabs.
Nutrition Facts and Information about Crabs (blue): Crabs are rich in sodium, potassium and phosphorus with good amounts of calcium, magnesium and small amounts of iron, zinc, copper, manganese and selenium.
Vitamin Content of Crabs (blue): Crabs have good amount of vitamin A, C, B6, thiamin, riboflavin, niacin and pantothenic acid with small amounts of folate and vitamin B12.
Calorie Content of Crabs (blue): 100g of Crabs has 87 calories. Calories from fat are 10.
Health Benefits of Crabs (blue): Crabs are rich source of protein needed for good nutritional diet. They make the diet healthy. The Omega 3 fatty acids in crabs keep the heart problems away and the protein content in the crabs is good for muscular health. Crabs are good for eyes due to the presence of vitamin A in it.
This is one of my favorite breakfast recipes! The egg whites are filled with healthy protein and the sour dough is delicious! Enjoy!
Ingredients:
4 slices sourdough bread
2 scrambled egg whites
dash cinnamon
1 Tbs. soy or non fat milk
Directions:
Mix all ingredients except sourdough bread. Heat non stick pan on medium, spray with non stick spray. When pan is hot, dip both sides of a slice sourdough bread into egg white batter. Place in pan. When brown on one side, flip. Serve hot, topped with sugar-free syrup, Fage yogurt, berries, bananas, peaches....Yum!
omg. it's midnight and i have to blog about this.
i was trying to come up with a unique-healthier dessert option for my family using these juicy, sweet ripe peaches i bought at the grocery store. my kids wanted homemade peach pie and since i am in the midst of editing my tv show, making a pie from scratch was totally out of the question. so here is what i did. this took me about 15 minutes tops. it is amazing! enjoy!
ingredients:
- 6 ripe juicy peaches
- low fat, no sugar added vanilla ice cream or frozen yogurt
- low sugar pound cake or low sugar angel food cake
- cinnamon
directions:
- this can be cooked on the barbecue grill, in the oven or in the toaster oven (which is how i did it)
- place peaches in oven safe dish and cook at 350 degrees for 20 minutes until hot and the top is syrupy (is that a word?)
- if you cook it on the grill, put in foil
- put cake on grill or in toaster. toast until brown and warm
- scoop ice cream into footed glass
- slice warm peaches
- *serve on top of ice cream sprinkled with cinnamon. enjoy a small piece of grilled/toasted cake on the side.
- wow.
Tip: There are usually left over egg whites: scramble them and add shredded cheese and serve on the side for extra protein!
Hi Fit Moms!
My 3 and 7 year olds ask for 4, 5, 6 helpings of "SALAD!" Fit mama Kiana say, whaaaat? Yes, it's true. Even I am shocked when they do that.
The catch is they only do that when I use this dressing. It is delicious, has quality ingredients and is easy to make. Even better, it is less expensive and doesn't have preservatives as compared to buying a similar dressing in the health food stores. Hope you (and your kids) love it too!
Ingredients:
1/2 c rice wine vinegar
1/2 Tbs. low sodium soy sauce (or mix regular soy sauce with water 50/50)
2 Tbs. organic honey (or 1 Tbs. sugar, Splenda or Stevia to taste)
1/2 tsp. fresh grated ginger
2 tsp. toasted sesame seeds
2/3 cup canola oil
1/2 cup toasted almonds (to sprinkle on top of your salad)
Directions:
Stir all ingredients except oil and (except almonds which I keep in air tight container to sprinkle on top of our salad just before serving.) Slowly add oil, whisking the entire time while you drizzle it in to the mixture. Store in refrigerator in air tight container up to 3 weeks.
Enjoy!
Sweet Potato - Hawaiian Style
Ever since the body building days, I have loved sweet potatoes. I still eat them as a regular part of a Protein Power Plate Meal: Grilled chicken or steak, broccoli and sweet potatoes. Here is one of my very favorite recipes for Island Hawaiian Style Sweet Potatoes. Hope you enjoy them like I do!
Ingredients:
6-8 Sweet Potatoes
1/2 cup brown sugar or splenda brown sugar
1/4 cup butter
1 can crushed pineapple in pineapple juice (no sugar)
1/2 cup lite coconut milk
Directions:
Steam sweet potatoes for 20 minutes or boil. Peel and cut into 3/8 inch thick slices. Spray non stick buttered spray in casserole dish, layer 1/2 of sweet potato slices, brown sugar, butter (little thin dots of butter randomly placed), and pineapple. Repeat layers. Pour lite coconut milk all over. Bake 20 min. 350 degrees. Aloha!
Food for thought:
According to nutritionists at the Center for Science in the Public Interest (CSPI), the single most important dietary change for most people, including children, would be to replace fatty foods with foods rich in complex carbohydrates, such as sweet potatoes.
CSPI ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and caffeine. The higher the score, the more nutritious the food. Ref: http://www.foodreference.com/html/sweet-pot-nutrition.html
In Hawaii, my friends and I would get coconuts and drink the milk. Then we would paint the coconuts like an island canvas. Now I enjoy doing it with my little girls. To increase the nutritional value of the foods and protein shakes I make, I love using Reduced Fat Coconut Milk. It makes it so creamy and boosts the nutritional value. I also use it in place of water when I make rice. Yum!
Coco: means " Monkey Face!"
Coconut water vs. coconut milk:
The difference between the two is that coconut water is taken from the coconut before it's ripened. Coconut milk is taken from the coconut after the coconut is ripe and it is pressed from the meat of the coconut giving it a milky white consistency.
I love adding coconut milk to my protein drinks as it provides a quick source of energy. For avid trainers, this magic milk reduces inflammation and supports tissue healing and repair. Coconut milk is very pure. Only water is more pure. Coconut milk is full of calcium, essential vitamins/minerals and hydrates the body. It has been known to fight digestive issues and helps fight vomiting. It settles the stomach and is a good thing to drink to help cure a hang over. Monkey face milk is high in electrolytes, helps strengthen the immune system by combating digestive issues and has anti bacterial properties. Coconut milk is beneficial to the heart, it helps to keep your arteries clean.
Coconut Oil: has been called the "healthiest oil on earth."
Tip: It's best to cut your coconut right before you drink it.
Having travelled to Italy, I can honestly say the sites, shopping and food were above average. I love italian food and the culture, but the dishes are often higher in calories than I prefer. With that in mind, I am constantly trying new recipes and modifying them to be healthier: lower in fat and calories but still taste delicious. My entire family loves this recipe! I comes out of the oven soft, creamy, the noodles and veggies are soft. I serve with a nice bottle of cabernet or merlot, , garlic toast made on sourdough bread and a crispy salad loaded with tomatoes, cucumbers and mushrooms. Fit Mom Bonus: The dish is EZ to re-heat and enjoy for lunch or next night's dinner! Enjoy!
Kiana's Low Fat Lasagna Recipe
Ingredients:
1 pkg. extra lean ground turkey
2 minced garlic cloves
1/2 diced small onion
2 Tbs. olive oil
1/2 tsp. each: oregano, basil, parsley
dash salt & pepper
1 cup water
small can tomato paste
large can crushed tomatoes
1 pkg. ruffled edge lasagna noodles
small carton low fat ricotta (less fat and calories than both the regular and part skim ricotta)
1 pkg. shredded mozzarella
shredded Parmesan
1 sliced zucchini and/or few sliced mushrooms (optional)
Directions:
Heat cast iron skillet. Add oil. When hot, add garlic and onion. Brown turkey. Add oregano, basil, parsley, salt, pepper and stir well. Add water. Simmer 30 minutes uncovered, stirring occasionally.
Cook noodles according to package instructions. In large glass pan 13 x 9 size, add 1/2 cup sauce on bottom of pan. Add noodles, layer with sauce, ricotta, mozzarella, Parmesan, zucchini, mushrooms. Repeat. Finish top layer with sauce, mozerella and Parmesan.
Cover with foil and Bake 350 degrees 45 minutes. Remove from oven and cool 20 minutes before serving.
Hi Fit Moms!
I am always looking for simple, simple, simple. It must also be healthy, healthy, healthy. Here are some of my "go to" snacks that my family and I love. I stock up on these items every time I go to Trader Joes, Henrys, Whole Foods, Costco, Smart n Final, or Ralphs. I only pick snacks that my 3 & 7 year old will love and that are good for their little bodies.
EZ Fit:
Eggs: Egg whites are quality protein to feed your muscles. Hard boiled eggs are an easy way to get your protein with every meal. I just finished hard boiling a dozen eggs to grab-n-go. After boiling & cooling, I put them back into the egg container and write: Hard Boiled on the carton.
Directions: Here is my fool proof recipe for FitMomTV hard boiled eggs: Place eggs in pot, cover with water. Boil. Remove from heat, cover, let sit for 15 min. Rinse with cold water. Done.
86 the Chips N Dip: Try a healthier option to crunchy chips & dips. I love to buy the pre packaged mini (must be mini, they are crunchier and easier for little kids to chew) carrots & single serving hummus dip are healthy snacks. Costco sells single serving hummus packs and single serving mini carrots. So simple and satisfies the need for crunching. "I love hummus and carrots-they make you strong!" Kiana's 3 year old.
Protein Shakes: I buy a few flavors of protein: chocolate, cafe mocha, vanilla and strawberry. I put a pre measured amount in the Fit Mom TV Shaker cup. (coming soon to our e-store!) It's easy to add cold water, soy milk, low fat milk or juice: shake, drink and go. It's a convenient way to have when my blood sugar drops and I am STARVING! It satisfies my hunger and prevents me from eating "whatever is closest...."
Nature's Energy Bars: Pre packaged convenience foods are expensive and often loaded with preservatives. I stock up on Nature's pre packaged foods: Tangerine cuties, bananas, oranges, apples-nature's packaged snacks.
Go Nuts: Trader Joe's sells pre packaged almonds and trail mix. The trail mix has dried cranberries, almonds, walnuts, etc. and is easy to keep in your car, purse, gym bag.
Cold shoulder: Every night I pack my 7 year old's lunch box. Then I go to the gym and buy my $20 lunch. Hmm. Fit Mom healthier-cost-effective idea: I bought the cutest lunch tote and make my own lunch too. It keeps my water, fruit, yogurt, sandwich, etc. cold all day long AND I have my healthy snacks with me in my car to keep my energy up all day. AND I save alot of money and time.
