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HEALTHY WEIGHT LOSS Lifestyle Change Preventing
Heart Disease Creating Healthy Eating Habits Maintaining
a Healthy Weight
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Fun and Healthy Recipes
RICE CAKE FUN
You will need:
Rice cakes
Peanut butter
Cream cheese
Raisins
Spread peanut butter or cream cheese on rice cake and add raisins to
decorate. Enjoy!
FRUIT SMOOTHIE
You will need:
1 Banana
½ Cup Berries (Blueberries, raspberries, strawberries etc.)
¼ Cup milk
½ Cup orange juice
½ Cup vanilla yogurt
2 Ice cubes
Cut banana in slices and put in blender. Add rest of ingredients and blend
until smooth. Pour into cups and add straws. Ready!
ANDREA’S FANCY FRUIT CUP
You will need:
½ Cup vanilla yogurt
2 Teaspoons grape nuts cereal or low-fat granola
¼ Banana
¼ Cup berries
Layer yogurt, banana and berries in a cup. Sprinkle with grape nuts cereal
or granola. Substitute with other fruit (oranges, peaches, grapes etc.)
as desired.
TAMERA’S MICKEY MOUSE PANCAKES
You will need:
Pancake mix (regular or whole wheat)
1 Apple
Fix pancakes according to directions, pour dough into skillet (one big for
face and two small ones for ears), slice apple very thin, and put on
dough, flip and serve when ready! (Instead of apple, you can mash 1
medium banana and add to mixture).
KARLA’S FRUITY JELL-O
You will need:
1 Sugar free jell-o (any flavor)
1 Can fruit cocktail (in light syrup)
Fix jell-o according to directions, add fruit cocktail (drain syrup).
Pour in shallow baking dish and chill. Substitute fruit cocktail with other
fruit (like sliced banana and apple) as desired.
DORETTA’S JELL-O FRUIT
You will need:
1 Cantaloupe or honeydew melon
1 Orange or lime flavor
jell-o
Cut fruit in half, cut out seeded center. Fix jell-o according to
instruction and pour into hole in center. Chill until jell-o is firm. To
serve, slice fruit with jell-o and serve cold.
KAELIN’S FAST CINNAMON APPLES
You will need:
1 Apple
Cinnamon spice
Cut apple in four pieces, sprinkle with cinnamon, put in microwave for
about two minutes (or more) and ready to serve!
ENGLISH MUFFIN PIZZA
You will need:
½ English muffin
Spaghetti sauce
Low-fat shredded cheese
Sliced pepperoni
Place muffin on foil, put spaghetti sauce, pepperoni and cheese on
muffin, bake in oven at 350 F until cheese melts. Eat and enjoy!
JACI’S NO -BEEF TACOS
You will need:
Taco shells
Ground turkey or ground chicken
1 Package taco seasoning
Shredded low-fat mozzarella cheese
Shredded lettuce
1 Tomato, cut in pieces
Brown ground turkey or ground chicken, add taco seasoning. Put in taco
shells, add lettuce, tomatoes and low-fat cheese. Ready to serve!
ZELDA’S HUMMUS
You will need:
1 Can garbanzo beans
1 Teaspoon (virgin)
olive oil
1 Teaspoon lemon juice
Tortilla chips
Drain garbanzo beans, put in zip-lock plastic bag, add olive oil and lemon
juice, close bag (secure with extra tape if necessary). Put bag on table
and have kids smash beans with hands until smooth. Pour in dish and serve
with tortilla chips!
ALMOND - CRUSTED CHICKEN FINGERS
You will need:
Canola oil cooking spray
¼ Cup whole-wheat flour
½ Cup sliced almonds
½ Teaspoon garlic powder
1½ Teaspoons paprika
½ Teaspoon dry mustard
¼ Teaspoon salt
¼ Teaspoon ground pepper
1½ Teaspoons extra virgin olive oil
4 Egg whites
1 Pound chicken tenders
1. Preheat oven to 475F. Set a wire rack on a foil-lined baking sheet and
coat with cooking spray.
2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and
pepper in a food
processor; process until the almonds are finely chopped and the paprika is mixed
throughout,
about 1 minute.With the motor running, drizzle in oil; process until combined.
Transfer the
mixture to a shallow dish.
3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn
to coat. Transfer each
tender to the almond mixture: turn to coat evenly. Place tenders on the
prepared rack and coat
with cooking spray; turn and spray the other side.
4. Bake the chicken fingers until golden brown, crispy and no longer pink
in the center, 20 to 25
minutes
Serve with barbeque or honey mustard sauce and vegetables, like broccoli,
carrots, beans.
STRAWBERRY COOLERS
You will need:
2 Cups chilled orange juice
1½ Cups fresh strawberries
1 Teaspoon
sugar (or to taste)
1½ Cups chilled ginger ale
Combine orange juice, strawberries and sugar in a blender; blend until the
berries are pureed. Place the berry puree in a large pitcher. Add ginger
ale, stir to combine. Serve over ice.
SPACE PUDDING
You will need:
½ Cup milk
2
Teaspoons instant pudding (any flavor)
Pour milk into zip-lock plastic bag. Add 2 teaspoons pudding to milk. Get
out as much air as possible before sealing the bag. (secure with extra
tape, if necessary). Squeeze the bag gently until the pudding mixes well
and appears to thicken. Gently squeeze the pudding to the zipper. Take
scissors and snip one of the opposite corners. Squeeze pudding into your
mouth and enjoy!
QUICK AND FANCY KEBABS
You will need:
½ Ounce cubed roasted deli turkey
½ Ounce cubed cheddar cheese
¼ Cup grapes
6 Dried apricots
Thread turkey, cheese, grapes and apricots onto a wooden skewer. Quick,
fancy and healthy!
GRANOLA APPLE WEDGES
You will need:
2 Tablespoons peanut butter (crunchy)
1 Teaspoon honey
1 Red Delicious apple, sliced
1/3 Cup low-fat granola (or crushed corn flakes)
Mix peanut butter and honey in small bowl. Spread a thin layer of peanut
butter on cut sides of each apple wedge. Roll wedges in granola, pressing
gently to adhere granola to peanut butter layer. Tastes great!
THREE - BEAN SALAD
You will need:
1/3 Cup cider vinegar
1 Tablespoon coarse-grained mustard
1 Teaspoon canola oil
3 Tablespoons light corn syrup
½ Teaspoon salt
Freshly ground pepper to taste
1 Small red onion, diced
1 15-ounce can black-eyed peas or chickpeas, rinsed
1 Pound green beans, trimmed and cut
1 10-ounce package frozen baby lima beans
2 Tablespoons chopped fresh parsley
1. Put a large saucepan of lightly salted water on to boil. Fill a large
bowl half full with cold water.
2. Whisk vinegar, corn syrup, mustard, oil,
salt and pepper in a large bowl until blended. Add
onion and black-eyed peas (or chickpeas); toss to coat.
3. Cook lima beans in the boiling water until tender, about 5 minutes.
Remove with a slotted spoon
and refresh in the cold water. Pat dry and add to the onion mixture.
4. Cook green beans in the boiling water until just tender, 3 to 6
minutes. Drain and refresh in the
cold water. Pat dry and add to the salad along with parsley, toss well.
Season with salt and
pepper.
CHOCOLATE MONKEY
You will need:
1 Cup chocolate milk
1 Banana
1 Tablespoon peanut butter
1 Cup ice
Blend all ingredients to reach smooth consistency and serve.
ELEPHANT’S JUG
You will need:
1 Cup milk
¼ Cup peanut butter
1 Banana
2 Teaspoons granulated sugar
4 Ice cubes
Combine all ingredients, except ice cubes, in blender and blend until
smooth. Add ice and blend just until ice is crushed. Pour into 2 glasses
and serve immediately.
RAMEN NOODLE STIR FRY RECIPE
You will need:
Sliced carrot
Sliced celery
Sliced onion
Sliced mushrooms
Left over meat, diced (optional)
Ramen noodles
Sautee vegetables. Add leftover meat, if desired. Stir in seasoning
packet. Soften noodles for 3 minutes in boiling hot water, then drain.
Put noodles in a soup dish, then top with vegetables. Ready to serve!
MELISSA’S TURKEY CHEESE WRAP
You will need:
1 Wheat tortilla
2 Slices turkey
2 Slices low-fat American cheese
1 Cup chopped lettuce
½ Cup chopped tomato, broccoli or pepper (optional)
1 Tablespoon ranch salad dressing
Warm tortilla in skillet over medium heat until light brown and puffed.
Remove to plate and layer cheese, turkey, lettuce and optional vegetables
on top. Spread salad dressing over vegetables. Roll tightly and cut in
half or into 1-inch pieces.
PARTY CHEX MIX
You will need:
6 Tablespoons margarine
1½ Teaspoons seasoning salt
¾ Teaspoon garlic powder
½ Teaspoon onion powder
2 Tablespoons Worcestershire sauce
3 Cups corn chex
3 Cups wheat chex
3 Cups rice chex
1 Cup pretzels
1 Cup crackers
Turn on roaster to 250F. Melt margarine in roaster, add seasonings and
stir. Add cereal, pretzels, and cheese crackers. Stir every 15 minutes.
After 1 hour, spread on a tray to cool. Great for kids’ party!
FRUITY ICE TREATS
You will need:
2 Cups strawberries (or chopped honeydew, melon, cantaloupe,
pineapple or raspberries)
1 Cup cold water
1/3 Cup granulated sugar
¼ Cup lemon juice from concentrate
10 3-ounce paper cups
10 Wooden sticks
Place strawberries, water, sugar and lemon juice from concentrate in
blender and blend until smooth. Pour mixture into cups, filling until
almost full. Place cups on tray and freeze 30 minutes or until just firm.
Place sticks in the middle of each cup. Freeze until solid. Remove from
cups and serve.
TUNA FRENCH TOASTIES
You will need:
1 Can tuna
½ Cup chopped celery
1 Tablespoon lemon juice
¼ Cup (light) mayonnaise
Salt and pepper to taste
2 Eggs, slightly beaten
½ Teaspoon salt
½ Teaspoon milk
8 Slices wheat bread
Combine tuna, celery, mayonnaise, lemon juice, salt and pepper. Spread
mixture on 4 slices of bread. Cut sandwich in half diagonally.
In a shallow dish, combine eggs, salt and milk and stir until well
blended. Have a griddle or frying pan greased and heating on the stove.
Dip sandwich halves, one at a time, in egg mixture, turning to coat both
sides. Allow egg to drip off slightly. Place on hot griddle (or in pan).
Repeat until griddle is full. Gently fry until brown, turning sandwich
once. Enjoy!
FRUIT POPSICLES
You will need:
5 Peeled oranges
2 Cups pineapple juice
2 Cups granulated sugar
5 Bananas
Juice of 2 lemons
1 12-ounce can frozen orange juice
Place oranges, pineapple juice and sugar in a blender. Blend until oranges
are thoroughly chopped. In a bowl, mash bananas and add the lemon juice.
Add the contents of the blender and stir well. In a pitcher, mix the
frozen orange juice with water as directed on the outside of the can. Pour
this juice into the bowl and blend well with the banana and orange mixture.
Fill paper cups or popsicle containers with this mixture and freeze.
FROZEN FRUIT YOGURT POPS
You will need:
2 Medium-size mangoes, halved, peeled, pitted and cubed
(about 2 cups)
(you can substitute with 4 ripe kiwis, peeled and cubed, or
2 cups blueberries)
2 Tablespoons frozen fruit juice concentrate, any flavor
2 Cups low-fat vanilla yogurt
8 3-ounce paper cups
8 Foil squares
Combine mango and juice concentrate in blender. Whirl until smooth. Stir
together puree with yogurt in bowl. Add sugar to taste if mixture is too
tart. Divide mixture evenly among paper cups. Cover cups with foil
squares. Pierce foil with paring knife to make slit small enough to hold
the popsicle stick upright. Carefully insert stick through top of foil into
yogurt mixture. Freeze overnight or until solid.
GRILLED ORANGE CHICKEN FINGERS
You will need:
1 Pound boneless, skinless chicken breast, trimmed of fat
1½ Tablespoons frozen orange juice concentrate, thawed
1½ Tablespoons Dijon mustard
1½ Tablespoons honey
1 Teaspoon sesame oil
½ Teaspoon freshly ground pepper
Salt to taste
Cut chicken into ¾-inch-wide strips. Whisk together mustard, orange-juice
concentrate, honey, sesame oil and pepper in a bowl until smooth. Add the
chicken and toss to combine. Cover and marinate in the refrigerator for
about 15 minutes.
Meanwhile, preheat grill or broiler. Lightly oil rack or coat with
nonstick cooking spray. Remove the chicken strips from the marinade,
discarding remaining marinade. Grill or broil until no longer pink in the
center, 2 to 3 minutes per side. Season with salt and serve.
TIP: Serve with carrot sticks and dip and this is truly a finger dish.
Kids will love it!
WHOLE GRAIN WAFFLES WITH FRUIT
You will need:
1 Package whole grain waffles
Fresh fruit (blueberries, raspberries, strawberries,
peaches, grapes)
This is a healthy alternative to regular waffles. Fix whole grain waffles
according to directions on package and add any fresh fruit. Ready!
BAKED APPLES
You will need:
6 Large baking apples
½ Cup raisins
½ Teaspoon cinnamon
¼ Teaspoon nutmeg
¾ Cup brown sugar
1 Tablespoon butter
Wash and core apples, then remove a 1 inch strip of peel; around the
middle of each apple; place in
a
2-quart shallow baking dish.
Combine sugar, raisins, cinnamon, nutmeg and brown sugar in a small bowl;
fill the center of each apple and dot with ½ teaspoon of the butter. Add
just enough water to baking dish to cover the bottom of the dish; bake,
uncovered, at 350F for about 30 minutes, or until apples are tender.
Baste with juices occasionally. Serve warm (with light whip cream).
SLOPPY JOE’S
You will need:
1 Pound lean ground beef
1 Chopped onion
½ Cup ketchup
3 Tablespoons vinegar
2 Tablespoons water
1 Tablespoon brown sugar
1 Tablespoon dry mustard
1 Tablespoon Worchestershire sauce
¼ Teaspoon salt
Brown beef, add rest of ingredients and cook over medium heat, stirring
occasionally, for about 15 minutes. Serve on toasted wheat buns.
MALLORY’S FRIED RICE WITH CHICKEN
You will need:
1 Cup instant long grain rice, uncooked
1 Garlic clove (or 1 teaspoon garlic powder)
1 Cup water
1 Cup frozen combination peas and carrots
8 Ounces chicken breast, cut into ½ -inch thick cubes
6 Green onions
½ Cup fresh bean sprouts or 1 can (8 oz) sliced water chestnuts,
drained
1 Tablespoon soy sauce
Bring water to a boil and press garlic into water with garlic press (or add
garlic powder). Stir in rice and peas and carrots. Remove from heat and
cover with lid. Let stand 5 minutes. Cut chicken into ½-inch cubes
(about 1½ cups). Cut root end off green onions and thinly slice to make
about ½ cup. Stir chicken, green onions, bean sprouts and soy sauce into
rice mixture. Return skillet to heat. Cook, uncovered, over medium heat
3-4 minutes or until thoroughly heated, stirring occasionally. Serve with
additional soy sauce, if desired.
TIP: Instead of chicken, use 5 ounces frozen cooked large salad
shrimp, thawed, or 8 ounces deli roast pork, cut into ½-inch thick pieces.
DENISE’S FRUIT SMOOTHIE WITH SOY MILK
You will need:
1 Cup vanilla soy milk (light)
½ Cup apple juice (no sugar added)
½ Cup orange juice (light)
5 Ounces frozen (organic) strawberries, or (organic)
tropical fruit mix
Blend all ingredients in blender until smooth. Serve immediately. Add 1
scoop protein powder to ingredients, if desired.
SPICE CAKE MUFFINS
You will need:
1 Package spice cake mix
1 Large can pumpkin puree
2 Teaspoons water
1 Egg, slightly beaten
Add all ingredients in bowl; mix thoroughly. Put in greased muffin pan
(or use paper cups). Bake at 400F until top springs back at touch, about
25 minutes. If desired, top with frosting.
BUNNIE’S SAVORY PORK CHOPS
You will need:
2 Thick pork chops (or more)
½ Cup plain yogurt
2 Tablespoons apricot preserves (sugar free)
1 Teaspoon marjoram
Brown pork chops in pan. Mix ingredients and put on browned chops. Bake
uncovered at 375F for about 40 minutes.
SUGARLESS CAKE
You will need:
2 Cups raisins
2 Cups water
1 Cup applesauce (no sugar added)
2 Eggs
4 Teaspoons sweetener (Splenda or equivalent)
¾ Cup olive oil
1 Teaspoon baking soda
2 Cups flour
1¼ Teaspoon ground cinnamon
½ Teaspoon nutmeg
¼ Teaspoon salt
Cook raisins in water. Drain. Add applesauce, eggs, sweetener, and
oil. Mix dry ingredients, blend into raisin mixture. Bake in greased
12x9x2 pan at 350F for 45 minutes.
ORANGE - TAPIOCA DESSERT (LOW - CALORIE)
You will need:
1 Tablespoon brown sugar
¼ Cup quick-cooking tapioca
2½Cup orange juice
1/8 Teaspoon cinnamon
Dash salt
2 Teaspoons Graham Cracker crumbs
In 2-quart pan mix orange juice, tapioca, brown sugar, cinnamon, salt.
Let stand for 5 minutes over medium heat; then heat mixture to boiling,
stirring frequently. Remove, let stand for 20 minutes, stir. Spoon into
6 small dessert cups, refrigerate for several hours. To serve, top each
with Graham Cracker crumbs. This dessert has only 80 calories per serving!
DORIS’S ROMAN HOLIDAY
You will need:
1 Pound lean ground beef
1 Onion, chopped
1 Large can tomato sauce
¼ Package of egg noodles
Shredded cheese
Boil noodles until partially done. Meanwhile, brown meat and onion in
olive oil. Layer meat, noodles in four layers, starting with noodles.
Pour tomato sauce over mixture, using a spoon to work it into layers. Top
with shredded cheese. Bake at 350F for about 35 minutes, or until lightly
brown. Serve with green salad and crackers, if desired.
TIP: Add ½ cup peas or mixed vegetables, chopped celery, sliced
mushrooms, if desired.
Increase sauce if mixture is too dry. It should be very moist.
CRUNCHY RAISIN TREATS
You will need:
½ Cup peanut butter
½ Cup honey
¾ Cup non-fat dried milk
½ Cup rice crispies
½ Cup raisins
Put all ingredients into bowl. Mix well. Roll into small balls. Chill for
1 hour. Makes about 20 treats.
POPSICLE SQUARES (EGG AND DAIRY FREE)
You will need:
1 Jar applesauce (or pineapple sauce), preferably organic and
unsweetened
1 Container Cool Whip topping
Pour fruit in pan, spread topping over top, cover and freeze. Cut frozen
squares into any shape (will cut better if allowed to warm up for few
minutes.
COOL DESSERT
You will need:
1 Cup bananas, sliced
1 Cup fruit cocktail, drained
1 Cup mini marshmallows
1 Cup crushed pineapple, drained
1 Cup sour cream or plain yogurt (fat-free)
Mix all ingredients well. Chill for 1 hour or longer. Serve cold.
KERI’S FROZEN “YOGONANAS”
You will need:
7 Large bananas, peeled and cut crosswise in half
2 Cups Golden Graham cereal, finely crushed
2 Containers (6 ounces each) strawberry yogurt (fat-free)
14 Wooden sticks (for icecream) with rounded ends
Cover cookie sheet with waxed paper. Place yogurt in shallow bowl.
Carefully insert wooden stick into cut end of each banana half. Roll each
banana in yogurt, then sprinkle with cereal. Place on cookie sheet.
Freeze about 2 hours or until firm. Cover tightly and keep frozen. Makes
14 treats.
FROZEN PINEAPPLE ON A STICK
You will need:
8 Pieces fresh pineapple (about 3x1 inch), (or ½ slice of
canned pineapple)
¼ Cup pineapple juice or orange juice
¾ Cup shredded coconut, toasted
8 Wooden skewers
Line cookie sheet with waxed paper. Insert wooden skewer into narrow end of
each piece of pineapple. Dip pineapple into juice, then roll in coconut,
coating completely. Place on cookie sheet. Cover and freeze 1 to 2 hours
or until firm. Let stand 5 to 10 minutes before serving. (You can prepare
and freeze the pineapple up to one week ahead of time. For an interesting
display, poke pineapple skewers in an orange).
TIP: To toast coconut, bake uncovered in an ungreased shallow pan in a
350F oven 5 to 7 minutes,
stirring occasionally, until golden brown.
NANCY’S TACO GRANDE
You will need:
1 Pound ground turkey
1 Package taco seasoning mix
Water
1 Jar (16 oz) salsa
8 Flour tortillas (6 to 7 inches)
2 Cups (8 oz) shredded cheese, skim, any kind
1 Green onion (sliced)
4 Cups shredded iceberg lettuce
½ Cup sour cream, low-fat or fat-free
Preheat oven to 350F. Spray bottom and side of glass baking dish with
vegetable oil. Place ground turkey in frying pan, cook and stir over
medium heat 8 to 10 minutes or until turkey is no longer pink, breaking
turkey into small crumbles. Add taco mix and amount of water directed on
package. Continue cooking according to package directions. Remove pan from
heat. Stir in 1 cup of the salsa.
Arrange 4 tortillas in bottom and up side of glass baking dish (tortillas
will overlap on bottom of dish, but not all of the area on the side of the
dish will be covered). Spoon turkey mixture evenly over tortillas.
Sprinkle with 1 cup of the cheese. Slice green onion and sprinkle half of
the onion over cheese. Top with remaining 4 tortillas, overlapping
tortillas slightly to create a scalloped edge effect. Press tortillas and
sprinkle with remaining cheese and onion. Bake for 30 minutes. Remove dish
from oven and let stand for about 5 minutes. Cut into wedges. Serve taco
wedges over shredded lettuce and top with sour cream.
DENISE’S PITA PIZZA
You will need:
1 Package pita bread (whole grain)
1 Jar pizza or spaghetti sauce
Toppings as desired (pepperoni, peppers, mushrooms,
spinach etc.)
1 Package shredded mozzarella cheese, low-fat
Top pita bread with sauce and your choice of toppings and shredded cheese.
Bake in oven or toaster oven until cheese melts.
KITTY’S CORN MUFFINS
You will need:
2 Tablespoons finely chopped green or red bell pepper (or
combination of both)
1 Package (7½ to 8½ oz) corn muffin mix (plus ingredients to
make muffins)
½ Cup thawed frozen corn or canned corn, drained
Preheat oven to 350F. Place paper liners in cups of mini-muffin pan or spray
cups with nonstick cooking spray. Finely chop peppers. In medium bowl,
prepare corn muffin mix according to package directions. Stir in bell
pepper and corn. Fill muffin cups with mixture about ¾ full. Bake 12 to
13 minutes (do not overbake). Remove muffin pan from oven and put muffins
on cooling rack. Serve warm.
PEG’S BLACK BEAN AND QUINOA QUESADILLAS
You will need:
½ Cup quinoa, rinsed
1 Cup water
1 Can black beans (15 oz)
4 Large corn or flour tortillas
¾ Cup grated Monterey Jack or Cheddar cheese
Measure the quinoa and water into a small saucepan. Bring the quinoa to a
boil. Reduce to a slow simmer, cover, and cook for 15 minutes until the
water is fully absorbed. Set the pan aside. In a separate saucepan, warm
up black beans over low-medium heat. Warm a cast-iron skillet over high
heat.
Place a tortilla in the skillet until barely warm, then flip. Spoon
about ¼ of the cooked quinoa and black beans over half the tortilla.
Sprinkle about ¼ of the cheese over the black beans. Fold the top of the
tortilla down. Cook for about 1 minute on one side. Flip and cook for
another minute. Repeat with remaining tortillas Serve with green salad,
if desired.
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