Breakfast Muffin
Toast 1/2 a whole wheat English muffin. Top it with 2 scrambled eggs, spinach, tomatoes, onions, and 2 Tab shredded cheddar cheese. Broil until cheese is melted.

Apple Berry Salsa with Baked Cinnamon Tortilla Chips

Ingredients:

2  Apple	medium Granny Smith apples
1	pint strawberries, diced (about 1 1/2 cups)
2	kiwi, peeled and diced
1	small orange
2	tablespoons packed brown sugar
2	tablespoons apple jelly or apricot jam
	Baked Cinnamon Chips

Directions:

1.     Peel, core and slice apples using Apple Peeler/Corer/Slicer. Coarsely chop apple slices using Food Chopper. Dice strawberries and kiwi using Chef's Knife. Place fruit in Small Batter Bowl.

2.     Zest orange using Zester/Scorer to measure 1 teaspoon zest. Juice orange using Juicer to measure 2 tablespoons juice. Add orange zest, juice, brown sugar and jelly to fruit mixture; mix gently. Refrigerate until ready to serve.

3.     Spoon into serving bowl. Serve with Baked Cinnamon Chips.

Yield: 3 cups (16 servings)

Nutrients per serving: (Low Fat) (3 tablespoons salsa): Calories 30, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrate 8 g, Protein 0 g Sodium 0 mg, Fiber 1 g 

Diabetic exchanges per serving (3 tablespoons salsa): 1/2 fruit (1/2 carb)

Cook's Tips: The Apple Peeler/Corer/Slicer works best with fresh, firm, uniformly shaped apples and potatoes. Ingredients:

8	(7-inch) flour tortillas

Baked Tortilla Chips

Directions:

1.     Preheat oven to 400°F. Cut each tortilla into eight wedges; arrange half of the tortilla wedges in a single layer on Large Round Stone. Bake 8-10 minutes or until edges are lightly browned and crisp.

2.     Remove from baking stone; cool completely. Repeat with remaining tortilla wedges.

3.     Variations: Baked Cinnamon Chips: Lightly spray tortillas with water. Combine 1 tablespoon sugar and 1/4 teaspoon ground cinnamon in Flour/Sugar Shaker. Sprinkle cinnamon sugar evenly over tortillas. Cut each tortilla into eight wedges and bake as directed above. Cool completely. 

Chocolate-Drizzled Cinnamon Chips: Prepare Baked Cinnamon Chips as recipe directs. Place 1/2 cup semi-sweet chocolate morsels in Small Micro-Cooker®; microwave, uncovered, on HIGH 1-1 1/2 minutes, stirring after each 20-second interval or until chocolate is melted and smooth. Drizzle chocolate evenly over cinnamon chips; let stand until set.

Yield: 64 chips (16 servings)

Nutrients per serving: (Low Fat) Nutrients per serving (4 chips): Calories 40, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrate 6 g, Protein 1 g, Sodium 130 mg, Fiber less than 1 g 

Diabetic exchanges per serving (4 chips): 1/2 starch (1/2 carb)

Cook's Tips: Use the Pizza Cutter to quickly and easily cut the tortillas into even wedges.

To easily drizzle melted chocolate, place a small, resealable plastic food storage bag inside the Measure-All® Cup. Pour melted chocolate into corner of bag. Twist top of bag; secure with Twixit! Clip. Cut a small tip off corner of bag to allow the chocolate to flow through.

Source: The Pampered Chef

Family-Sized Baked Beef Burrito

Family-Sized Baked Beef Burrito-

Heat oven to 450 degrees. Cook 1 lb. ground beef with Mexican Seasoning of choice. Drain beef and rinse with warm water. In a sauce pan, heat can of refried beans, can of black beans, and 1 cup salsa. (I like to use salsa with corn, or add 1/2 a can of corn in). On a baking pan (I use my round Pampered Chef Stone), lay out 4 large flour tortillas so they overlap slightly in the center. Spread the bean mixture over it, add the beef and top with grated cheese. Fold the tortillas over to make a square. Bake until cheese is melted and top is slightly crispy. Cut into 9 squares. 1 square is one serving. 

adapted from a Pampered Chef recipe

Note: You may top your Family Burrito with tomatoes and grated cheese before baking, or add toppings like guacamole, olives, green onion, shredded lettuce, sour cream, etc.

You may also substitute beef for ground chicken or cubed chicken

Thursday Tag A Squat

Stick that booty out and let's try to hit 100 squats. "Tag" a friend to post a squat and pass it on.

Have left-over fruit or yogurt?

Layer them together in an ice-cube tray and add to your Shakeology to make a delicious meal. Add the cubes with milk or almond milk and have a delicious drink. These make healthy treats for the kiddos too!

Water intake

Water is an important factor in keeping our body healthy and especially in helping with weight loss. You should be drinking 1/2 your weight in ounces per day. If you are in the heat or heavy exercising, even more! I love fresh sun tea unsweetened.

Veggie Tacos

Veggie Tacos
1 medium avocado, mashed
8 Tbsp. fresh salsa pico de gallo
1 can black Beans
4 servings brown rice
1 cup cooked corn kernels
4 (6-inch) corn tortillas
Directions
Combine mashed avocado and fresh salsa
in small bowl; mix well, Set aside.
Mix black beans and rice together. 

Top 1 tortilla with: 1/8 cup avocado, 1/4 cup bean/rice mixture, 1 Tab corn, 2 Tab Pico de Gallo
Servings per person: 2 tortillas 

Fresh Pico de Gallo

Ingredients:
1 small onion
1/2 cup (125 mL) loosely packed fresh cilantro
2 tbsp (30 mL) fresh lemon juice
2 garlic cloves, peeled
1/2 tsp (2 mL) salt
2 cups (500 mL) tomatoes, divided
Directions:
1.  Cut onion into quarters. Combine onion, jalapeño,
cilantro, lemon juice, garlic and salt in a Food Processor
or blender; blend until coarsely chopped.
2.  Add half of the tomatoes; blend until coarsely
chopped, removing lid and scraping down sides of as necessary.
Add remaining tomatoes; pump handle to chop to desired consistency.
Yield:  10 servings (about 2½ cups)

Chicken Apple Spinach Salad

Chicken Apple Spinach Salad

2 cups spinach

3 oz. baked or grilled chicken breast

¼ apple raw w/skin-chopped

1 ½ Tab. Dressing (See Dressing file)

2 Tab. Sunflower seeds-Raw/unsalted

Directions

Mix all the spinach with the chicken and apple. I put the sunflower seeds and dressing on when I am ready to eat. I put the seeds in a baggy and the dressing in a container.

Whole Wheat Orzo and Grilled Vegetable Salad with Feta, Olives, and Herbs

Ingredients:
1 cup whole wheat orzo, cooked according to package directions
2 small zucchini
1 large green pepper (I’m using orange)
olive oil or grape seed oil, for brushing vegetables
Italian seasoning or other dried herb seasoning
1/4 cup thinly sliced green onions
2 T chopped fresh basil
2 T chopped fresh oregano
(or use 4 T chopped fresh herbs of your choice such as parsley, mint, thyme, or chives)
1 can  black olives, drained and cut in half  (6 oz. drained)
1/2 cup Feta cheese, crumbled

Dressing Ingredients:
1/4 cup olive oil
2 T red wine vinegar
1 T Dijon mustard
1/2 tsp. dried oregano

Instructions:

Preheat grill to high.  Cook orzo according to package directions, being careful not to overcook.  Drain and let cool while you prep other ingredients.

Cut the zucchini and bell pepper lengthwise into fourths and remove seeds and stem from pepper.  Brush the vegetables on both sides with  oil and sprinkle with dried herb mix.  Turn the grill down to medium-high, then grill vegetables until they are cooked, but still slightly crisp, about 10-15 minutes.  I turned them several times so I had grill marks on all the sides.  Remove vegetables and let them cool. (You can also bake if you do not have a grill)

Thinly slice green onions and chop fresh herbs.  Whisk together the olive oil, red wine vinegar, Dijon, and dried oregano to make the dressing.  

When vegetables are cool enough to handle easily, pull the skins off the peppers.  (They should come off fairly easily, but no worries if some of the skin stays on.  You can put the peppers in a bowl and cover it with cling-wrap to "steam" them if you want to be sure you get all the skin off, but I didn't have any trouble removing it without doing that.)  Cut the zucchini and pepper into bite-sized pieces and put into a plastic bowl large enough to hold all the salad ingredients.  Add about 1/3 of dressing and stir so all the vegetable pieces are coated with dressing.  

Let the vegetables marinate while you drain olives, cut them into half, and crumble the feta.  Add the cooked orzo, green onions, and herbs to the vegetables and add enough dressing to moisten all ingredients.  (You may not need all the dressing.)  Gently stir in the olives and crumbled feta.  Serve at room temperature or slightly chilled. 

Home >> Food & Recipes >> Recipes >> Broccoli & Feta Omelet with Toast

Broccoli & Feta Omelet with Toast

• 
• 

Jim Bathie

Ingredients

• Cooking spray
• 1 cup chopped broccoli
• 2 large eggs, beaten
• 2 tablespoons feta cheese, crumbled
• 1/4 teaspoon dried dill
• 2 slices rye bread, toasted

Preparation

1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.

2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.

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Print

• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Yield: 1 serving (1 omelet and 2 pieces toast)

Nutritional Information

Calories per serving:	390
Fat per serving:	19g
Saturated fat per serving:	6g
Monounsaturated fat per serving:	5g
Polyunsaturated fat per serving:	2g
Protein per serving:	23g
Carbohydrates per serving:	35g
Fiber per serving:	6g
Cholesterol per serving:	440mg
Sodium per serving:	550mg
Rs per serving:	1.8g

Good to Know

Who needs breakfast in a diner when you can whip up a dish like this in no time flat? Use either fresh or frozen broccoli. Both work just fine. The feta cheese adds some CLAs plus a punch of flavor, too.

The CarbLovers Diet

 

PiYo- Define Yourself

http://www.teambeachbody.com/shop/-/shopping/BCPPY160?referringRepId=337387

The Perfect Hard-boiled egg

The Perfect Hard Boiled Egg


Recipe By : Julia Child, “The Way to Cook”


*note: water should cover the eggs by 1 inch, so use a tall pan, and limit
cooking to 2 dozen eggs at a time.

1. Lay the eggs in the pan and add cold water just covering the eggs. Set over high heat and bring just to the boil; remove from heat, cover the pan,
and let sit exactly 17 minutes.

2. When the time is up, transfer the eggs to the bowl of ice cubes and
water. Chill for 2 minutes while bringing the cooking water to the boil
again. (This 2 minute chilling shrinks the body of the egg from the shell.)

3. Transfer the eggs (6 at a time only) to the boiling water, bring to the
boil again, and let boil for 10 seconds - this expands the shell from the
egg. Remove eggs, and place back into the ice water.


Chilling the eggs promptly after each step prevents that dark line from
forming, and if time allows, leave the eggs in the ice water after the last
step for 15 to 20 minutes. Chilled eggs are easier to peel, as well.

The peeled eggs will keep perfectly in the refrigerator, submerged in water
in an uncovered container, for 2 to 3 days.