Planning for Success

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Many of us take a break from our normal workout routine to enjoy the holidays with friends and family. Everyone deserves a break from time to time and you should enjoy it. However, getting back into your routine can be difficult if you push too hard or if you don’t give yourself a deadline of when to do so. Click here for some tips on how to best get back into your routine. Happy Holidays!

Bobby’s Whole Grain Apple Cranberry Stuffing

 

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A holiday dish many of us can’t go without is stuffing of course! The good news about this appetizing favorite is there are many ways you can enjoy it that are healthier such as this recipe from foodnetwork.com that uses whole grains, apples and cranberries. Do you add any other fruits or vegetables to your stuffing?

Ingredients:

  • Nonstick cooking spray, for greasing
  • 2 cups low-sodium chicken broth, hot
  • 1 cup dried cranberries
  • 1 cup chopped celery (about 7 ribs)
  • 1 onion, chopped
  • 2 tablespoons unsalted butter
  • 2 Granny Smith apples, cored and finely chopped
  • 6 cups day-old whole grain baguette, cut into 1/2-inch cubes
  • 3 large eggs, scrambled
  • 1 teaspoon salt
  • 1/2 teaspoon poultry seasoning
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon ground cinnamon
  • 1 dried sage leaf, chopped

Instructions:

1.Preheat the oven to 350 degrees F. Spray an 11-inch oval baking dish with nonstick cooking spray.

2.Combine the broth and cranberries in a small bowl and let soak for 30 minutes.

  1. Sauté the celery and onions in the butter in a large skillet until tender, 5 minutes. Add the apples and cook for 5 minutes, stirring frequently. Remove from the heat and transfer to a large bowl.
  2. Place the baguette cubes into a large bowl. Pour the broth and cranberries over. Pour in the eggs, and then add the salt, poultry seasoning, pepper, cinnamon and sage and mix together.
  3. Mix in the onion and celery mixture. Spoon the stuffing into the prepared dish and bake until the center is set, 35 to 40 minutes.

Nutritional Information:

(Per Serving)

  • Sugar 17 grams
  • Protein 8 grams
  • Dietary Fiber 4 grams
  • Carbohydrates 38 grams
  • Sodium 528 milligrams
  • Cholesterol 77 milligrams
  • Saturated Fat 2.5 grams
  • Total Fat 6 grams
  • Calories 244 calories

Sweet Potato Pecan Casserole

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You can enjoy a delicious Thanksgiving meal without getting off track. Foodnetwork.com has many tasty recipes you’ll love that will leave you satisfied but without the overindulgence. Take a look at this enticing Sweet-Potato Pecan Casserole that cuts the butter and fat by using eggs instead.

Sweet Potato Pecan Casserole

Ingredients:

  • Cooking spray
  • 3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
  • 1/3 cup honey
  • 1 large egg
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground ginger
  • Kosher salt
  • 1 tablespoon packed dark brown sugar
  • 1/3 cup finely chopped pecans

Instructions:

  1. Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.
  2. Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes.
  3. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.
  4. Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

Nutritional Information:

  • Protein 3 grams
  • Dietary Fiber 3 grams
  • Carbohydrates 31 grams
  • Sodium 180 milligrams
  • Cholesterol 25 milligrams
  • Saturated Fat 1 grams
  • Total Fat 4 grams
  • Calories 160

Quinoa Stuffed Mini-Pumpkins

 

pumpkins-018When thinking about pumpkins, most of us probably think about carving jack-o-lanterns, but pumpkins can be the “dish” for many fall recipes. Take a look at this recipe from the scandiefoodie blog for Quinoa Stuffed Mini-Pumpkins. It’s sure to become a fall favorite in your home!

 

(4 portions)

Ingredients:

  • 4 small pumpkins
  • 1 tablespoon olive oil
  • 100g cooked quinoa
  • 1 carrot, grated
  • 1 green shallot, finely sliced
  • 1/2 lime (or lemon), juiced
  • pinch of salt
  • freshly ground black pepper
  • seeds, nuts (optional)
  1. Cut the tops off the pumpkins and carve out the seeds. You can dry and roast these seeds and add them into the stuffing, if you like.
  1. Preheat the oven to 180C. Place the pumpkins (with their tops on) on a baking tray and drizzle with some olive oil.
  1. Bake for about 20-30 minutes (depending on the size of the pumpkins) or until tender. Remove from the oven and let cool slightly.
  1. Combine quinoa, carrot, green shallot and lime juice in a bowl. Season with salt and pepper. Spoon the mixture into the pumpkins. Serve warm.

 

 

Sweet Potato and Black Bean Burritos

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August means back-to-school for many families. If you’re concerned about packing healthy lunches for you and your kids, bonappetit.com has a tremendous selection of ideas to spice up your lunches but cut calories. Check out this recipe for Sweet Potato and Black Bean Burritos. Consider adding jalapeño to give it a little extra kick!

(Makes 2 servings)

Ingredients:

  • 1 small sweet potato, chopped
  • 1 tablespoon olive oil
  • ¼ teaspoon ground coriander
  • ¼ teaspoon ground cumin
  • Kosher salt, freshly ground pepper
  • ¼ avocado
  • ¼ cup full-fat Greek yogurt
  • 1 tablespoon fresh lime juice
  • 1 cup cooked black beans, rinsed, drained
  • ½ cup grated white cheddar cheese
  • 2 10″ whole wheat tortillas

Instructions:

  1. Preheat oven to 425°. Toss sweet potato, oil, coriander, and cumin on a rimmed baking sheet. Season with salt and pepper. Roast potatoes, tossing halfway through, until golden brown and tender, 20–25 minutes.
  1. Scoop flesh from avocado into a small bowl and mash with a fork until mostly smooth. Stir in yogurt and lime juice until well combined; season with salt.
  1. Spread ½ cup sweet potato, ¼ cup beans, and ¼ cup cheese down center of each tortilla. Top with avocado mixture. Fold sides of tortilla over filling, then roll up to enclose.

Do Ahead: Sweet potato can be roasted 2 days ahead. Let cool, cover, and chill.

Healthy Avocado Chicken Salad

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Chicken salad is often a favorite quick and easy meal, but it can be high in calories and fat. This recipe from familyfreshmeals.com uses avocado and Greek yogurt to add some vegetables and reduce the calories of this go-to summertime favorite. Enjoy!

Prep time: 2 minutes

Cook time: 20 minutes

Serves: 4­-6

Ingredients:

  • 2 cups shredded chicken
  • 1 avocado
  • ½ tsp garlic powder
  • ½ tsp salt
  • ½ tsp pepper
  • 2 tsp lime juice
  • 1 tsp fresh cilantro
  • ¼ cup mayo
  • ¼ cup plain Greek Yogurt Instructions
  1. Mix all ingredients in a large bowl. Cover and refrigerate for at least 20­30 minutes to let all those yummy flavors blend together.
  2. 2. Serve on your favorite bread, crackers, pita pocket or on a bed of lettuce.

 

A Salad a Day

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Salads are a go-to healthy lunch for many of us. They can be an easy way to add protein, fruits, and vegetables to your diet. We all know though that salads can get boring! Here’s some recipe combinations from the blog barefeetinthekitchen.com so you can eat a salad every day and like it!

Vegetable options:

Ingredients

(any combination of the below ingredients will keep nicely for several days in the refrigerator)

  • chopped greens: (a mix of romaine, spring mix, spinach, arugula, or butter lettuce )
  • tomatoes: sliced or chopped
  • cucumber: sliced or chopped
  • corn: canned, frozen, or fresh
  • bell peppers: sliced thin or chopped small
  • red onions: sliced thin
  • green onions: sliced thin

Protein options:

  • ground beef or ground turkey: cooked and seasoned generously with Mexican spices or taco seasoning
  • taco meat with black beans and corn
  • pulled pork or carnitas: shredded and chopped bite-size
  • cooked or roasted chicken: shredded or diced
  • ham: diced
  • hard boiled eggs: chopped
  • canned tuna fish: drained well
  • cooked shrimp or fish
  • beans: black, kidney, or pinto beans

Topping options:

  • cheese: shredded, diced, or crumbled
  • avocado: sliced or diced
  • fruits: diced apples or pears, orange slices, fresh berries
  • plenty of crunch: croutons, tortilla chips, or Fritos
  • fresh lime
  • salt and pepper
  • salad dressing of your choice: Italian, Poppyseed, White Balsamic Vinaigrette, Ranch

Instructions:

Prep the vegetables and place in serving size containers. Add a paper towel to each box to help the produce last longer. Place in the refrigerator until ready to eat.

When ready to eat:

Warm the protein of your choice and chop bite-size, if needed. Add the protein to the pre-made salad greens and vegetables. Add the toppings of your choice. Squeeze lime generously over the salad, sprinkle with salt and pepper. Or toss with your favorite salad dressing. Enjoy!

Try topping your salads with these combinations:

Carnitas (or pulled pork), avocado, cotija cheese, lime, salt, and pepper

Grilled chicken, bacon, hard-boiled egg, cheddar cheese, ranch dressing

Chicken, berries, feta cheese, almonds or walnuts, poppyseed dressing

Tuna fish, strawberries, avocado, lime, salt, and pepper

Chicken or bacon, red grapes, shaved parmesan cheese, candied walnuts, white balsamic dressing

Taco meat, beans, corn, avocado, shredded Mexican cheese blend, lime, salt, pepper

* Don’t forget to add plenty of crunch to each salad!

Carrot-Zucchini Cake with Coconut-Cream Cheese Frosting

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Are you dreading the Easter holiday because you’re afraid to ruin your diet? Don’t be! Myrecipes.com has many wonderful recipes that are great for family gatherings and who would guess your holiday dish has half the calories? Consider adding this Carrot-Zucchini Cake with Coconut-Cream Cheese Frosting to your menu. Yum!

Ingredients:

  • 9 ounces white whole-wheat flour (about 2 cups)
  • 1 1/2 teaspoons baking powder
  • 1 1/2 teaspoons baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground nutmeg
  • 3/4 cup granulated sugar
  • 1/2 cup dark brown sugar
  • 1/2 cup canola oil
  • 3 large eggs
  • 1 cup grated carrot
  • 1 cup grated zucchini
  • 3/4 cup drained canned crushed pineapple in juice
  • Cooking spray
  • 4 ounces 1/3-less-fat cream cheese, softened
  • 1 tablespoon unsalted butter, softened
  • 2 cups powdered sugar
  • 1/2 cup flaked sweetened coconut, toasted

Instructions:

  1. Preheat oven to 350°.
  2. Combine first 6 ingredients in a bowl. Combine sugars, oil, and eggs in a separate bowl, stirring with a whisk. Stir carrot, zucchini, and pineapple into sugar mixture. Add flour mixture to sugar mixture; stir until moistened. Spoon batter into a 13 x 9-inch metal baking pan coated with cooking spray. Bake at 350° for 33 minutes or until done. Cool on a wire rack.
  3. Combine cream cheese and butter in a bowl; beat with a mixer until smooth. Add powdered sugar; beat just until smooth. Spread evenly over top of cake. Sprinkle with coconut flakes. Cut into 16 pieces.

Nutritional Information:

  • calories 292
  • fat 11.3 g
  • sat fat 2.9 g
  • monofat 5.4 g
  • polyfat 2.3 g
  • protein 4 g
  • carbohydrate 44 g
  • fiber 2 g
  • cholesterol 42 mg
  • iron 1 mg
  • sodium 243 mg
  • calcium 55 mg
  • sugars 33 g
  • Added Sugars 31 g

Clean Eating Chicken Chili

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Are you in need of a good, clean recipe? Try this Chicken Chili recipe we found on thebewitchinkitchen.com. It’s low in fat, packed with protein, and so delicious!

 Ingredients:

  • 1 tbsp olive oil
  • 1 lb ground chicken
  • 1 onion, chopped
  • 1 red bell pepper, diced
  • 1 cup chicken broth
  • 1 can black beans
  • 1/2 cup frozen corn
  • 1 can fire roasted tomatoes (14oz)
  • 1 can tomato paste (roughly 1/4 cup)
  • 1/4 cup applesauce
  • 1 tbsp ground chili powder
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tsp thyme
  • 1 tsp garlic
  • 1/2 tsp cayenne

Instructions:

  1. Heat a large pot over medium heat and add the olive oil. Once that is heated add the ground chicken and scramble fry until it’s cooked (about 7-8 minutes). Add the onion and red bell pepper and cook for 3 minutes.
  2. Add the rest of the ingredients and bring to a boil.
  3. Cover the pot and bring it down to a simmer for 50 minutes. Check on it at the 30 minute mark to give it a good stir.

 

 

Optimize Your Workout

Have you ever wondered if you’re making the most of your workout by exercising at the right time of day? Check out this article to see the perks of working out in the morning or afternoon to help decide what’s best for you.