Recipes Archive

  • Honey-nut Smoothie

    Honey-nut Smoothie

    Posted on October 22, 2009 | No Comments
    Serves 2 Ingredients 1/2 cup 1% milk 1/2 cup low-fat vanilla yogurt 1/4 cup chopped pecans 2 tsp whey-protein powder 1 tsp honey 2 tsp ground flaxseed 6 ice cubes Nutrition Information Per Serving: Calories 224; Carbs 18g; Protein 11g; Fat 13g; Saturated Fat 2g;...

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  • Almond Joyous

    Almond Joyous

    Posted on October 22, 2009 | No Comments
    Serves 1 Ingredients 1/2 cup plain nonfat yogurt 1 medium banana 1 tbsp almond butter 3/4cup orange juice dash of cinnamon Nutrition Information Calories 338; Carbs 59g; Protein 10g; Fat 10g; Saturated Fat 1g; Fiber 4g

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  • Pine-berry Parfaits

    Pine-berry Parfaits

    Posted on October 22, 2009 | No Comments
    Makes 4 parfaits Ingredients 2 8-ounce containers (2 cups) nonfat peach yogurt 1/2 pint fresh raspberries (about 1 1/4 cups) 1 1/2 cups fresh, frozen or canned pineapple chunks Prep Divide and layer yogurt, raspberries and pineapple into 4 glasses. Nutrition Information Per serving: 109...

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  • Cinnamony Oranges

    Cinnamony Oranges

    Posted on October 14, 2009 | No Comments
    Makes 4 servings Ingredients 4 navel oranges 2 tbsp orange juice 2 tbsp lemon juice 1 tbsp sugar 1/4 tsp ground cinnamon Prep With a sharp knife, remove rind and white pith from oranges. Cut each into 5 or 6 slices and arrange on 4...

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  • Lettuce & Orange Salad with Black Olive Dressing

    Lettuce & Orange Salad with Black Olive Dressing

    Posted on October 6, 2009 | No Comments
    Makes 8 servings, 1 3/4 cups each Ingredients Black olive vinaigrette 1 tbsp red-wine vinegar 1 tbsp lemon juice 1 tsp Dijon mustard 2 cloves garlic, minced 1/8 tsp salt, or to taste Freshly ground pepper to taste 1/4 cup extra-virgin olive oil 1/2 cup...

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  • Broccoli & Onions With Nuts

    Broccoli & Onions With Nuts

    Posted on October 1, 2009 | No Comments
    Makes 4 servings, 3/4 cup each Ingredients 3 tbsp pine nuts or chopped slivered almonds 2 tsp extra-virgin olive oil 1 cup chopped onion (about 1 medium) 1/4 tsp salt, or to taste 4 cups broccoli florets 2 tsp balsamic vinegar Freshly ground pepper to...

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  • Artichoke & Bean Soup

    Artichoke & Bean Soup

    Posted on September 29, 2009 | No Comments
    Makes 4 servings, 1 cup each Ingredients 1 14-ounce can artichoke hearts, drained 1 15-ounce can cannellini beans, rinsed 1 garlic clove, minced 1 tsp olive oil 1 14-ounce can reduced-sodium chicken broth Salt & freshly ground pepper to taste Prep 1. Puree artichokes and...

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  • Salmon Wheels

    Salmon Wheels

    Posted on September 25, 2009 | No Comments
    Makes 4 servings Ingredients 1/2 cup coarse dry whole wheat breadcrumbs 1 tbsp extra-virgin olive oil 1 tbsp whole-grain mustard 1 tbsp chopped shallot 1 tbsp lemon juice 1 tsp chopped rinsed capers 1 tsp chopped fresh thyme or 1/2 teaspoon dried 1 1/4 pounds...

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  • Berry Easy Breakfast

    Berry Easy Breakfast

    Posted on September 22, 2009 | No Comments
    Servings: 1 people Ingredients 1/2 c mixed berries (any berry combo) 1 tsp ground flaxseed 1 c plain yogurt Prep Add the berries and flaxseed to the yogurt cup and mix with a spoon. Nutrition Information Calories: 200; Carbs: 27 g; Fat: 5 g; Protein:...

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  • Cherry Baked Apples

    Cherry Baked Apples

    Posted on September 17, 2009 | No Comments
    Servings: 4 people     Ingredients  4 baking apples   1/2 tsp cinnamon   1/4 cup dried cherries or raisins   1/4 cup walnuts, chopped   1 cup diet black cherry soda    Prep Preheat the oven to 375°F (190°C). Using an apple corer or small knife, remove apple cores...

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  • Peanut Butter Wafflewich

    Peanut Butter Wafflewich

    Posted on September 10, 2009 | No Comments
    A good breakfast to keep you full all morning. Great source of whole-grains, good fats and protein. Servings: 1 people Ingredients 1 whole-grain waffle  (Kashi is a good brand) 2 Tbsp peanut butter 1/4 c slightly crushed blueberries, blackberries, or raspberries  Prep Prepare the waffle...

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  • The Cinnamon Swirl

    The Cinnamon Swirl

    Posted on September 4, 2009 | No Comments
    Serves 2 Ingredients 3/4 cup instant oatmeal nuked in water 2 tbsp low-fat vanilla yogurt 1 tsp honey 1 tsp ground flaxseed 1/8 tsp cinnamon 6 ice cubes Nutrition Information Per Serving: Calories 142; Carbs 25g; Protein 5g; Fat 1g; Saturated Fat 0g; Fiber 3g

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  • Healthy Apple Bake

    Healthy Apple Bake

    Posted on September 2, 2009 | No Comments
    Servings: 4 people     Ingredients  4 Rome apples   5 large pitted prunes or dried apricots, chopped   2 tbsp pine nuts   2 tsp apricot or other fruit spread (optional)   1/2 tsp pumpkin pie spice   4 tsp butter, cut into 4 equal pieces   3/4 cup apple cider...

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  • Stuffed French Toast

    Stuffed French Toast

    Posted on August 31, 2009 | No Comments
    A healthy version of a breakfast favorite!  Add eggs for an extra blast of protein. Servings:1 Ingredients 2 Tbsp part-skim ricotta cheese 2 slices whole-grain bread 1 tsp honey Pinch + 1/2 tsp ground cinnamon 1/2 Tbsp sliced almonds 1 egg 1 Tbsp 1% milk...

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  • Garlic Greens & Pepper

    Garlic Greens & Pepper

    Posted on August 30, 2009 | 1 Comment
    Healthy and delicious side dish.  Very low in calories! Makes 1 pound of greens cooks to 1 to 2 cups Ingredients 1 lb. Greens 1 tbsp Olive oil Garlic, thinly sliced Crushed red pepper, a pinch lemon juice Salt, to taste Pepper, to taste Prep...

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  • The Georgia Peach

    The Georgia Peach

    Posted on August 30, 2009 | No Comments
    Serves 2 Ingredients Per Serving: 1 cup 1% milk 2 tbsp low-fat vanilla yogurt 1/2 cup frozen peaches 1/2 cup strawberries 1/8 tsp powdered ginger 2 tsp whey-protein powder 3 ice cubes Prep Combine ingredients in blender on high for 30 seconds Nutrition Information Calories...

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  • Tuscan Tuna Salad

    Tuscan Tuna Salad

    Posted on August 29, 2009 | No Comments
    Makes 4 servings, 1 cup each Ingredients 2 6-ounce cans chunk light tuna, drained 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note) 10 cherry tomatoes, quartered 4 scallions, trimmed and sliced 2 tbsp extra-virgin olive oil 2...

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  • Pecan-Coated Chicken

    Pecan-Coated Chicken

    Posted on August 18, 2009 | No Comments
    Makes 4 servings   Ingredients 4 boneless, skinless chicken breasts trimmed 1/2 cup pecan pieces 1/4 cup plain dry breadcrumbs 1 1/2 tsp freshly grated orange zest 1/4 tsp ground chipotle pepper (see Note) 1 large egg white 2 tbsp water 1 tbsp olive oil,...

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  • Moo Shu Vegetables

    Moo Shu Vegetables

    Posted on August 14, 2009 | No Comments
    A delicious eastern dish.  Highly nutritious and low in calories.  Add a cut up chicken breast for more flavor and protein if wanted. Ingredients 3 tsp toasted canola oil, divided 4 large eggs, lightly beaten 2 tsp minced fresh ginger 2 cloves garlic, minced 1...

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  • Apple Wheat Pancakes

    Apple Wheat Pancakes

    Posted on August 13, 2009 | No Comments
    Delicious and healthy alternative to your typical pancake Ingredients  1 1/4 cup whole-wheat flour     1/3 cup cornmeal   1 tbsp baking powder   1 tsp ground ginger   1/2 tsp baking soda   2 cups nonfat plain yogurt   3/4 cup liquid egg white   1/4 cup honey   2 tbsp canola...

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