Thursday, January 8, 2009

Strawberry Field Marshall Smoothie

*Taken from "The Abs Diet for Women" book*

Add to blender:
All natural low-fat vanilla yogurt
Low-fat/no-fat skim milk
2 spoonfuls all natural peanut butter
Frozen Strawberries
Whey protein powder
Crushed ice cubes

Blend and enjoy!
Really yummy and very filling.

Tuesday, January 6, 2009

Guilt Free BLT Wrap

I LOVE BLT's. So when I saw this variation, I knew I had to try it.

1 Whole Grain or 100% Whole Wheat Tortilla
2-3 strips of Turkey Bacon (after cooking wrap up in paper towel to soak up the extra oil)
Romain Lettuce
Slicing Tomato
Fat free or Light Mayonnaise

Pretty self explanatory, just cook up the bacon and add all the ingredients in the wrap with just a skiff of mayo.


This was my lunch today. I ate a few of the veggies on the side so I could actually get to the wrap, but by the time I was done with it, I was so full I couldn't eat anything else.

A very satisfied Lori-ann...

Blueberry Oatmeal Smoothie

Smoothies are great! They make terrific breakfasts or anytime snacks. They are perfect if you're having a sweet craving because they're very satisfying and if you make them healthy, they won't expand your waistline. I'm going to be posting a lot of different smoothie recipes.

I don't measure out my ingredients. I just fill the blender about 3/4 of the way full, maybe a little bit lower. As it blends, it expands and will fill up to the top. After having a glass, I put the rest in a container and freeze for later. To reheat, microwave for a few minutes on a low power setting, stirring occasionally.

I tried this smoothie yesterday, and it was soooooo yummy.

Blueberry Oatmeal Smoothie:
Combine in blender:
Frozen blueberries
Fat free milk
1 or 2 plain instant oatmeal packets, nuked in water (I'm sure regular rolled oats would work too)
1 scoop why protein powder
crushed ice

Blend until desired consistency.

Healthy Sausage Egg McMuffins

These are very quick and easy and taste wonderful! It's better than going through the drive through, in my opinion, and is SO much healthier.

One egg, well beaten
1 turkey sausage patty or 1 slice of Canadian Bacon (precooked)
1 whole wheat English Muffin, toasted and plain.

Cook egg without stirring. Have it cook flat and then flip it, kind of like a tortilla. While the egg is cooking, toast the English Muffin but do not butter it. Once the egg is done, fold it up and place on the English Muffin. Heat up the sausage or Canadian Bacon for a couple of minutes in the same pan the eggs were cooked in. Place on top of the eggs, put the top on the English Muffin, and bite into it. Chew. Try it again. Chew. You know you like it!

With the Turkey Sausage:

With the Canadian Bacon:

Puff Pancake


1/2 Tbp real butter
6 eggs
1 cup milk
1 cup flour (I do 3/4 whole wheat, 1/4 all purpose)
1/2 tsp salt

Melt butter in microwave and pour into a 9x13 casserole dish. Put dish in oven while preheating to 375. Mix eggs and milk in a medium bowl. Sift flour and salt in small bowl. Combine flour mixture in with eggs and milk. Take casserole dish out of oven and make sure the melted butter is coating the bottom of the whole dish. Pour batter into pan and cook for 22-25 minutes, or until golden brown and "puffy." The more all-purpose flour you use, the higher it will puff up. It will deflate after it cools down.

Serve by itself, with maple syrup, or a little bit of powdered sugar. (The last two are for my kids.) It's portable and a quick fix for a rushed morning.

Broccoli Chicken Pitas

Hi, it's Lori-ann. I haven't contributed to this blog at all, but that's going to change. We're working on writing down all of our recipes and I figured as I make them, I might as well take a picture and post it on the blog! I normally cook very healthy and alter recipes to make them as such. So here we go!!!

Recipe: Broccoli Chicken Pitas



Combine:
Cubed, cut chicken breasts
Steamed broccoli
Fresh or 1 can mushrooms (I steamed the mushrooms with the broccoli, placing them on top so they didn't get too squishy)
Alfredo sauce from a packet or homemade white sauce (slightly coated)

Serve in a pita pocket. To make it even healthier, try it in a whole wheat pita. I couldn't find any for this meal, so the picture is not of a whole wheat pita.

Homemade white/Alfredo sauce:
2 Tbs real butter (normally I tend to not use this much butter)
2 Tbs. all-purpose flour
1\4 tsp salt
dash black pepper
1 1/2 cups milk (sometimes I do half of the milk skim milk and the other half 2%)
minced garlic
grated Parmesan and mozzarella cheese

Melt butter in pan with about 1 tsp or so of freshly minced garlic. Add flour,salt, and pepper making a roux so it mixes evenly. Stir in milk. Cook and stir over medium heat until it's thick and bubbly. Add a few pinches of both kinds of cheese.

You can also make the sauce without the garlic or cheese. That is just a plain white sauce.

If you use this sauce sparingly, then you will have leftovers for other meals. Freeze it or plan other meals that use the same sauce. It goes great on thin crust Chicken and Tomato pizza and Chicken Enchiladas.