Cranberry and Pear Stuffed Sweet Potato

From Jenny Grothe

Makes 1 serving

Ingredients:

• 4 oz sweet potato
• 10g craisins or unsweetened cranberries (I used craisins for this)
• 30b bosc pear, diced
• 3 tbsp VOSKOS nonfat Greek Yogurt
• 1 tbs Isopure zero-carb vanilla protein powder
• 1 tbs Torani sugar-free caramel syrup
• 1 tsp sugar-free honey

Directions

1. Bake sweet potatoes in preheated 400 degree oven for an hour or until done.
2. Peel and dice pear. Place pear and craisins in a small saute pan. Add a little water and heat over medium while covered until tender.
3. Meanwhile stir caramel syrup, protein powder and Voskos together.
4. Cut open sweet potato. Add yogurt mix to center. Sprinkle with softened fruit.
5. Add 1 tsp sugar free honey or agave to top. Broil for 3-4 minutes.

Nutrition:

• Calories 269
• Calories from Fat 7.4
• Total Fat 0.82g 1%
• Cholesterol 3.99mg
• Sodium 98.98mg
• Total Carbohydrate 48.73g
• Dietary Fiber 4.14g
• Sugars 10.72g
• Protein 18.49g

GAL Slam Breakfast

From Jenny Grothe

I had this yesterday as a snack. Totally hit the spot. Yum! I made it using P28, but P28 hasn't been added to Livestrong's db yet, so I wasn't able to easily calculate the nutrition, so I calculated it using the next best thing (which I also eat all the time) - Ezekiel. Either way, it's super yum!

Makes 1 serving

Ingredients:

• 1 piece toasted Ezekiel 4:9 bread
• 1 tbs reduced-fat Ricotta Cheese
• 1 slice Kirkland brand lean deli turkey meat
• 1/4 cup egg white or egg sustitute
• 1 tbs almond milk (40 cal/cup)
• 1 tbs sugar-free maple syrup

Directions:

1. Toast Ezekiel bread. Smear ricotta cheese on bread.
2. Mix eggs and milk in a cup. Microwave for 30 seconds at a time until cooked through. Smash with fork.
3. Layer turkey breast on cheese and then add scrambled eggs.
4. Drizzle eggs with syrup and enjoy!

Nutrition:

• Calories 162
• Total Fat 1.28g
• Cholesterol 11.25mg
• Sodium 545.7mg
• Total Carbohydrate 19.31g
• Dietary Fiber 3.06g
• Sugars 1.25g
• Protein 17.31g

The FITNESS 2010 Healthy Food Awards

They don't really tell what their definition of "healthy" is, we all know healthy means very different things to people, but all in all a great list. Certainly some things on here I want to try!

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/2010-healthy-food-awards/?page=2

Chinese Salad Dressing

From Jenny Grothe

Makes 6 servings

Ingredients:

• 3 tbs light rice vinegar
• 2 tbs hoisin sauce (I used Soy Vay)
• 5 tbs Torani sugar free peanut butter syrup
• 1/2 tsp minced ginger
• 1 tbs PB2 powder
• 1 stevia packet (optional)

Note: Apparently there is a sugar free hoisin sauce, but I haven't been able to find it yet.

Directions:

Mix all the ingredients together until will combined and serve over salad.

Note: You could opt to add a little oil to the dressing, but I decided not to because I was already adding avocado and nuts to my salad. **smile**

Nutrition:

• Calories 29
• Calories from Fat 5.2
• % Daily Value *
• Total Fat 0.58g
• Cholesterol 0mg
• Sodium 328.25mg
• Total Carbohydrate 5.25g
• Dietary Fiber 0.33g
• Sugars 4.5g
• Protein 0.83g

Chinese Chicken Salad

From Jenny Grothe

Makes 1 serving

Ingredients:

• 1 1/2 cups chopped romaine lettuce
• 1 1/2 cups chopped and shredded cabbage
• 1/4 cup chopped cilantro
• 2 tbs rinsed, drained, and chopped water chestnuts
• 4 won ton wrappers (baked crisp)
• 1/2 tbs chopped unsalted peanuts
• 1 tsp toasted sesame seeds
• 2-3 tbs grated carrot
• 1 tbs thinly sliced green onion with green parts
• 2-3 wedges chopped orange
• 4 oz cooked and cubed chicken breast

Directions:

1. Chop and prep all ingredients. Layer salad and cabbage in a bowl. Top with cooked and cubed chicken, green onions, grated carrots, chopped cilantro, chopped peanuts, roasted sesame seeds, chopped chestnuts, and sliced orange.
2. Turn oven to 350. Slice won ton wrappers 1/4" thick. Place on cookie sheet and toast until crisp for around 5 minutes. Place on top of salad before serving.
3. Serve with dressing.

Nutrition:

• Calories 305
• Total Fat 5.44g
• Cholesterol 70mg
• Sodium 113.09mg
• Total Carbohydrate 32.72g
• Dietary Fiber 6.18g
• Sugars 8.59g
• Protein 30.57g

Chocolate Peanut Butter Protein Brownies

From Jenny Grothe

Makes 12 rectangle bars

Ingredients:

• 15 oz rinsed and drained black beans
• 1 tbs olive oil
• 3/4 cup egg substitute
• 1/2 cup PB Chocolate protein powder (Myofusion)
• 3 tbs whole wheat flour
• 3/4 cup sugar substitute (granular)
• 1 tsp vanilla extract
• 20g chopped cashews
• 10g unsweetened coconut

Directions:

1. Place all ingredients except for coconut and cashews in a blender and puree for a minute until smooth.
2. Coat an 8x8 pan with cooking spray and pour batter in.Smooth with spatula.
3. Sprinkle with coconuts and chopped cashews.
4. Baked in a preheated 350 oven for 20 minutes or until firm.
5. Top with frosting of your choice.

Nutrition:

• Calories 122
• Calories from Fat 31.6
• Total Fat 3.51g
• Saturated Fat 0.87g
• Cholesterol 7.94mg
• Sodium 57.05mg
• Total Carbohydrate 12.02g
• Dietary Fiber 2.54g
• Sugars 1.11g
• Protein 11.17g

Tropical Blueberry Chees Baked Oatmeal

From Jenny Grothe

This was today's mid morning meal. I loved it. I think it's a new favorite.

Makes 1 serving

ingredients:

• 1/2 cup old-fashioned oats
• 1/2 tbs Bob's creamy rice hot cereal
• 10g blueberries (halved)
• 55g crushed pineapple with juice
• 3/4 cup water
• 1/4 cup egg substitute
• 2 tbs nonfat cottage cheese
• 1 tbs Torani sugar free brown sugar cinnamon
• 1/4 tsp coconut extract
• 1/2 tsp baking powder

Directions:

Combine all the above in an oven proof dish. Bake in a preheated 350 degree oven for 30 minutes or until the top starts to firm.

Nutrition: TBD

Toasted Coconut French Toast

From Jenny Grothe

This sound amazingly good! thanks Briana for sharing!

Makes 1 serving

Ingredients:

- 2 slices Sara Lee Multi-Grain bread (45 calories per slice)

- Parkay Spray Butter (0 Calorie)

- 1/4 cup egg whites

- Pinch baking powder

- 1/4 tsp coconut extract

- 1/2 tsp vanillla extract

- 1/2 tbsp Torani sugar-free Caramel syrup

- 1/2 tbsp Torani sugar-free Brown Sugar Cinnamon syrup

- 1/2 tsp Jello sugar-free Cheesecake pudding mix

- Splenda/sweetener to taste

- Dash of cinnamon & ground ginger

- 1/4 cup sugar-free maple pancake syrup (20 calories per 1/4 cup)

- 1 tbsp Unsweetened Coconut flakes

* Optional: Redi-whip Lite (5 calories for 2 tbsp)

Directions:

*Spray skillet with non-stick spray (I used this awesome Coconut Oil Spray! zero calories, don't know how they do it!)

*Spray bread with spray butter

*Mix egg whites, baking powder, extracts, syrups, cheesecake pudding mix, sweetener, cinnamon & ginger together in a bowl.

*Dip bread into the mixture and fry on the skillet.

*Top with maple syrup, coolwhip and coconut flakes! :)

Nutrition Info:

Calories: 155

Fat: 2.5 grams

Protein: 12 grams

Carbohydrates: 26 grams

Fiber: 5 grams

*from Briana Brumfield

Butternut Squash and Turnip Soup

• Mike made this for dinner tonight he found it on allrecipes.com...it was super hearty and good! He put more cayenne in it so it was pretty spicy, but it was amazing-the perfect mix of sweet and spicy! If you don't like spicy food, maybe just add a dash of cayenne.
• 
  
• 3 tablespoons butter
• 1 tablespoon olive oil
• 2 cups cubed butternut squash
• 2 cups cubed turnips
• 1 cup thinly sliced celery
• 1 onion, diced
• 3 cloves garlic, minced
• 1 quart chicken stock
• 1 bay leaf
• 1 tablespoon honey
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon ground nutmeg
• 3/8 teaspoon ground coriander
• 1/8 teaspoon cayenne pepper
• salt to taste (optional)

Directions

1. Heat the butter and olive oil in a skillet over medium heat. Stir in the butternut squash, turnips, celery, onion, and garlic; cook and stir until the vegetables just begin to brown, about 10 minutes. Meanwhile, heat the chicken stock in a large pot over medium heat until simmering.
2. Transfer the vegetables to simmering stock, and add the bay leaf, honey, pepper, nutmeg, coriander, cayenne pepper, and salt. Continue simmering until all the vegetables are softened, about 20 minutes. Remove the bay leaf before serving.

Nutritional Information

Amount Per Serving Calories: 204 | Total Fat: 13g | Cholesterol: 24mg

Jamie Eason's Leg Workout

From Jamie Eason

(Everyone has girls they look up to, copy and wish they looked like, Jamie Eason is one of those girls for me. I think she is amazing!! I found this on her website and wanted to save it for reference-Kels)

Okay, you asked for a leg workout. My friend Joanna and I did a pretty intense leg workout yesterday. Here is the breakdown...

* Remember, I'm only sharing the weight that I do to give you an idea of the intensity in which I train, NOT to suggest you try it! This routine has supersets with some lighter weights to really fatigue the muscles.

seated leg curl (warm up with 60 lbs just until pumped) 3 sets of 10 at 85 lbs.
super set barbell step-ups with single leg barbell deadlifts - 15 step-ups followed by 10 deadlifts on each side, perform 3 sets
deep smith machine squats (shoulder width), 50 lbs - 3 sets of 15 reps
smith machine glute raises on bench, 50 lbs - 3 sets of 15 reps (perform ab crunches during rest)
super set leg extension with walking lunges - 55 lbs on extensions and 40 lbs barbell for walking lunges, perform 10 reps on extension and then 10 lunges down the floor and 10 back (3 sets)
calf raises on leg press machine - 3 sets of 12 at 110 lbs.