Pear Power Snack

December 19, 2008 By

 

This is a great snack or even a nice light breakfast.

Come on, even you can do this 🙂

Enjoy………..

This simple recipe makes a fast, healthy snack. The fresh pear, non-fat ricotta cheese and natural honey blend with great flavor and texture. It is also tasty with cracked black pepper instead of honey. Servings: 1

Here’s what you need…

  • 1 fresh pear, sliced
  • 1/4 cup nonfat ricotta cheese
  • 1 teaspoon natural honey
  1. Arrange the pear slices on a plate and spoon the ricotta cheese over the pears. Garnish with honey.

Nutritional Analysis: One serving equals: 197 calories, 0g fat, 34g carbohydrate, 5g fiber, and 6g protein.

Filed Under: Recipes

Super Flour

December 7, 2008 By

 

Quick Sunday tip: You know that wheat bread is a healthier choice than white bread-so why not enrich your home baking with super flour? Regular flour is processed and contains little nutritional value, while super flour is packed with healthy grains.

To make one cup of super flour place the following in a one cup dry measuring cup: 1 tablespoon wheat germ, 1 tablespoon wheat bran, 1 teaspoon soy flour and 1 teaspoon nonfat powdered milk. Top off with whole wheat flour.

Every little bit helps.

Sarai D. Jones

Booty Boot Camp

Filed Under: Nutrition, Recipes Tagged With: ,

Chocolate Peanut Butter Protein Bars

December 6, 2008 By

 

What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.
Servings: 8 bars

Here’s what you need…

  • 2 1/2 cups oats
  • 1/2 cup chocolate whey protein powder
  • 1 teaspoon cinnamon
  • 2 tablespoons organic peanut butter
  • 3 egg whites
  • 2 mashed bananas
  • 1 tablespoon honey
  • 4 tablespoons nonfat milk
  1. Preheat oven to 350 degrees and coat an 8×8 pan with non-stick spray.
  2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
  3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.

Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.

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Flax Meal Protein Cakes

November 5, 2008 By

 

Yesterday I talked about he simple step of eating a healthy breakfast. I wanted to give you an idea of somethings that would make a great breakfast and who doesn’t love pancakes?

Here’s a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development. Servings: 2

Here’s what you need…

  • 1 egg and 2 egg whites
  • 2/3 cup nonfat cottage cheese
  • 1/2 cup whole grain cornmeal
  • 2 tablespoon whole wheat flour
  • 1 teaspoon baking powder
  • 1 tablespoon sugar
  • 1/3 cup nonfat milk
  • 2 tablespoon flax meal
  • 1 teaspoon grated lemon peel
  • Sliced banana *optional*
  1. Place all ingredients in a blender and blend until smooth.
  2. Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.

Nutritional Analysis: One serving equals: 264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.

Filed Under: Fat loss, Nutrition, Recipes Tagged With: , ,

Delicious Dinner Idea

October 4, 2008 By

 

You can never have too many ideas for a healthy meal.

Check this one out.

Enjoy!

Curried Chicken and Veggies

This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.
Servings: 2

Here’s what you need…

  • 5 oz boneless raw chicken breast, diced
  • 1/4 cup chicken broth
  • 4 teaspoons cornstarch
  • 5 cups raw mushrooms, sliced
  • 4 teaspoons olive oil
  • 2 cups red bell pepper, chopped
  • 2 cups China peas
  • 1 cup plain lowfat yogurt
  • 2 teaspoons curry powder
  1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
  2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
  3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.


Check out my website for more great recipes

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Healthy Breakfast Idea

September 9, 2008 By

 

Looking for a healthy breakfast idea?

One of my clients gave me a serving of a great hot cereal for breakfast. She was in a concoction making mood and came up with the recipe and I think it’s pretty good and healthy too.

What should I have for breakfast? is the question I get most often from my boot camp ladies and personal training clients and this is a good option.

The recipe is for a large batch of dry cereal that you can then cook in single servings as desired.

Give it a try.

Danette’s Morning Mix

1 bag ground flax seed (16 oz)
2.5 oz. (1.5 cups) wheat bran or wheat
germ
1 c. ground almonds
2 scoops vanilla protein shake powder

Mix it all up in a zip loc bag and keep it in the freezer (because of the flax).

To make a single serving:

  1. Mix 1/4 cup cereal mix with 1/2 cup water
  2. Cook in
    the microwave for 1 1/2 minutes.

You may add a little sweetener and about 2 teaspoons non-dairy creamer or non-fat milk to make it nice a creamy.

Note: Just like with any hot cereal, play with the quantities of water, cream,
sweetner to get the taste and consistency you like.

I calculate aprox. 157 calories per serving or less and it’s loaded with both protein and fiber

Enjoy!

Sarai Jones

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Healthy Pizza

August 18, 2008 By

 

Healthy eating is not always the easiest thing to do.

I know I am always looking for the answer to the question "What’s for dinner?" (or lunch)

One of our Elk Grove Boot Campers,Renee, came up with this tasty version of a veggie pizza.

I can already think of quite a few variations using my favorite vegetables. I’m sure you will too.

Make the recipe as is, or use it as jumping of point to many creative dinners.

Give it a try!

Veggie Pizza

La Tortilla Wheat (80 cal)

1/4 cup of mozzarella cheese (80 cal)

1/4 cup of tomato sauce or pizza sauce (30 cal)

4-6 marinated artichoke hearts cut up it (depends on brand but about 100 cal)

1/2 cup of mushrooms (10 cal)

Bake at 375 until edges are light brown about 10min

Total calories=300

Its Yummy and filling!!

Sarai Jones

Filed Under: Nutrition, Recipes Tagged With: ,
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