Monday, September 20, 2010

Healthy Dip for Sunday Football

Healthy 7 Layer Mexican Dip Recipe for Monday Night Football:)

Healthy 7 Layer Mexican Dip

Prep Time: 15 minutes, Makes 8-12 servings

*4 cups shredded iceberg lettuce
  • 1 cup refried beans, heated if desired
  • 2 cups cherry tomatoes, chopped
  • 1 cup diced onions
  • 1 cup canned black beans, heated if desired
  • 6 ounces lean ground beef
  • 4 ounces roasted red peppers (not packed in oil) chopped
  • 1/2 cup fat free sour cream
  • 1/4 cup shredded fat-free cheese
  • 3 1/2 teaspoons taco seasoning mix, dry
  • salt, black pepper, lime juice to taste
  1. Combine half of the tomatoes with all of the onions. Season to taste with salt, black pepper, and lime juice. Set aside.
  2. Place lean ground beef in a non-stick skillet sprayed with non-stick spray and cook for 5 minutes over medium heat. Drain meat and place back in the pan. Add remaining tomatoes taco seasoning and 2 tbsp. of water and cook over medium heat while stirring until mixed and heated.
  3. In a large dish, layer ingredients in this order: lettuce, refried beans, tomato/onion mix, sour cream, black beans, “meat” mixture, shredded cheese, and red peppers.

Per Serving: 1 cup, Calories: 125, Fat: 1g, Carbs: 19g, Fiber: 8g, Sugars: 3g, Protein: 12g

Thursday, September 16, 2010

Breakfast " Banana Walnut French Toast

Banana Walnut French Toast


4 large eggs, preferably organic, beaten
½ cup lowfat milk, preferably organic
1 teaspoon vanilla
½ teaspoon cinnamon
1 tbsp butter or oil (for skillet)
1 one-pound loaf of freshly-baked whole wheat bread from a local bakery
2 ripe bananas, preferably organic, sliced
¾ cup chopped walnuts

Combine eggs, milk, vanilla, and cinnamon in a large bowl and mix well. Slice bread to medium thickness.
Heat a skillet on high and add butter or oil. Dunk each bread slice in egg mixture, then place on skillet. Cook until browned on one side, then flip over; cook until browned again. Place on plates, cover with walnuts and bananas. Sprinkle with additional cinnamon if desired, and serve.

The Nutrition Data
Serves: 4 - 6
Prep Time: 2 minutes
Cook Time: 13 minutes

Nutrition Score per serving:

(2 slices): 422 calories, 20 g fat (42% of calories), 4 g saturated fat, 49 g carbs, 14 g protein, 8 g fiber, 96 mg calcium, 3 mg iron, 577 mg sodium

Provide by 

Wednesday, September 15, 2010

Grilled Salmon & Zucchini with Red Pepper Sauce

This recipe is a great way to get your protein intake inn and get some extra Fatty- Omegas 3,6...Great for the skin tone ,lower cholesterol ,Blood pressure and helps cognitive process for those stressful days of thinking...By

1/3 cup sliced almonds, toasted (see Tip)
1/4 cup chopped jarred roasted red peppers
1/4 cup halved grape tomatoes, or cherry tomatoes
1 small clove garlic
1 tablespoon extra-virgin olive oil
1 tablespoon sherry vinegar, or red-wine vinegar
1 teaspoon paprika, preferably smoked
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 1/4 pounds wild-caught salmon fillet, (see Note), skinned and cut crosswise into 4 portions
2 medium zucchini, or summer squash (or 1 of each), halved lengthwise
Canola or olive oil cooking spray
1 tablespoon chopped fresh parsley, for garnish

1. Preheat grill to medium.
2. Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth; set aside.
3. Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill, turning once, until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side.
4. Transfer the squash to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired.
Note: Wild-caught salmon from the Pacific (Alaska and Washington) and Pacific cod are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch (
Tips: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.
To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degrees angle, separating the fillet from the skin without cutting through either.

Nutrition Facts
Calories 280, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 7 g, Cholesterol 66 mg, Sodium 601 mg, Carbohydrate 8 g, Fiber 2 g, Protein 32 g, Potassium 871 mg. Daily Values: Vitamin A 20%, Vitamin C 35%. Exchanges: Vegetable 1.5,Lean Meat 4,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

Monday, September 13, 2010

Turkey Muffin Meat Loaf

I love meat loaf, hav you tried this but with turkey...Just as good but so much healthier for you...

All you need are some steamed veggies or a spinach salad and you have a very healthy and great tasting meal! These meat loaf muffins only take 40 minutes to make and it is so easy!

Turkey Meat Loaf Muffins

Time: 40 Minutes

6 servings (2 loaves each)


1 1/2 lb. ground turkey breast

3/4 cup old-fashioned or quick cooking oats

1 small red bell pepper, finely chopped

1/2 cup apple juice

3 teaspoons onion powder

1 teaspoon salt

1 teaspoon dried sage leaves, crushed

1/2 teaspoon pepper

1/4 teaspoon garlic powder

2 tablespoons apple juice


Step 1: Heat oven to 375 degree F. Spray 12 regular-size muffin cups with cooking spray. In a medium bowl, mix all ingredients except 2 tablespoons apple juice.

Step 2: Spoon mixture evenly into muffin cups, mounding tops. Brush tops with the remaining 2 tablespoons of apple juice.

Step 3: Bake 20 to 30 minutes or until thermometer inserted in center of loaf reads 165 degrees F

Nutrition Information:

210 Calories (60 calories from fat)

Total Fat: 7g (saturated 2g; Trans Fat 0g)

Sodium: 470mg

Total Carbohydrates: 12g

Sugars: 4g

Dietary fiber: 1g