Saturday, December 28, 2013

So what's in your pantry?

With these ingredients you can make several healthy meals that are very filling, low in fat and are a quick easy meal everyone can enjoy for lunch or dinner.  All you need is a microwave, and a can opener and you are ready to go with these items.  Walmart has the best prices for the Green Giant frozen bags of cheesy broccoli, rice and Brussels sprouts.  Make these items staples in your pantry and freezer.

Tuna fish mixed with cheesy broccoli and rice
Beans mixed with cheesy broccoli and rice
Tuna fish on a wheat low fat tortilla, insert some tomatoes and Brussels sprouts on the side
You can even substitute a can of chicken instead of tuna fish to change it up

Super easy, super fast and will keep your weight in check. 

Friday, September 20, 2013

Let's Juice

3 Easy Juicing Recipes that are amazing for you!

Energy Boost
1/2 pineapple
1 apple
3 - 4 mint leaves
4 carrots

Stress Reliever
2 green apples
bunch of spinach
1/2 cucumber
1 stick celery
1/4 lemon
1/2 inch ginger root (optional)

Reduce Blood Pressure
1 apple
1/2 grapefruit
2 stalks celery
1/2 cucumber
1/4 fennel bulb
one clove garlic

Tuesday, June 11, 2013

Baked Oatmeal #2


1 tablespoon chopped walnuts

1 teaspoon baking powder 1 1/2 cups fat-free milk

1/2 cup applesauce

2 tablespoons butter, melted

1 large egg, beaten

Cooking spray


Preheat oven to 375°.

Combine the first 5 ingredients in a medium bowl. Combine the milk, applesauce, butter, and egg. Add milk mixture to oat mixture; stir well. Pour oat mixture into an 8-inch square baking dish coated with cooking spray. Bake at 375° for 20 minutes. Serve warm.

Baked Oatmeal

Baked Oatmeal


2 tablespoons unsalted butter, melted and cooled slightly

2 cups old-fashioned rolled oats

1/2 cup walnuts or almonds, chopped

1/3 cup fine-grain natural cane sugar

1 teaspoon aluminum-free baking powder

1 1/2 teaspoons ground cinnamon

1/2 teaspoon fine-grain sea salt

2 cups milk

1 large egg or 1/4 c egg substitute

2 teaspoons pure vanilla extract

2 ripe bananas, cut into 1/2-inch slices

1 1/2 cups huckleberries, blueberries, or mixed berries

Maple syrup, for drizzling (optional)


1.Preheat oven to 375 degrees. Cooking spray your 8-inch square baking dish.

2.Combine the oats, half the nuts, sugar, baking powder, cinnamon, and salt in a bowl. In another bowl, whisk the milk, egg, half the butter, and the vanilla.

3.Arrange bananas in a single layer on the bottom of the coated baking dish. Sprinkle with two-thirds of the berries, then cover with the oat mixture. Slowly drizzle milk mixture over the oats. Gently tap dish on a work surface to distribute liquid. Scatter remaining berries and nuts across the top.

4.Bake for 35 to 40 minutes, until the top is nicely golden and the oat mixture has set. Let cool slightly. Drizzle with remaining melted butter and maple syrup.

Serves 6-8

Tuesday, May 28, 2013

Whole Wheat Pancakes

Whole Wheat Pancakes


• 2 cups whole wheat flour (or white whole wheat )

• 4 1/2 tsp baking powder

• 1/2 tsp salt

• 2 tsp cinnamon

• 2 tsp sugar

• 2 large eggs (or egg beaters)

• 2 cups + 2 tbsp fat free milk

• 2 tsp vanilla

• cooking spray


Mix all dry ingredients in a bowl. Add wet ingredients to the mixing bowl and mix well with a spoon until there are no more dry spots; don't over-mix

Makes 14 pancakes Nutrition: Servings: 2 medium or 3 small pancakes

Calories: 171.7 • Fat: 2.1 g • Carbs: 31.5 g • Fiber: 4.9 g • Protein: 8.9 g • Sugar: 2.5 g

Wednesday, April 24, 2013

Yummy pancakes

2/3 c all-purpose white flour
1/4 c whole wheat flour
2 tbsp pure cane sugar
2 tsp baking powder
1/2 tsp salt
1 egg (or 1/4 c egg beaters)
1 c milk (skim, almond, soy)
2 tbsp butter (butter spray)

Preheat griddle to 375 F.  Sift the flour, whole wheat flour, sugar, baking powder, and salt in one bowl.  In another bowl beat egg, milk and butter.  Add flour mixture and mix until combined.

Pour 1/4 c of batter per pancake and cook until bubbles the flip. 


Tuesday, February 5, 2013

Pulled Chicken (Crock Pot Style)

Great recipe 5 min prep time and awesome leftovers!

1 medium onion or 1/2 large onion thinly sliced
3-4 boneless skinless chicken breasts

1 cup ketchup
2 tb cider vinegar
2 tb molasses
1 tb yellow mustard
1/4 teas black pepper
1 teas onion powder
1/4 teas cumin
1/2 teas garlic powder
1/2 teas Tabasco sauce (optional)

Cut onion into thin half ring slices.  Line on bottom of crock pot
Trim the chicken breasts and place on top of the bed of onions
Mix the sauce ingredients together and pour on top of the chicken covering completely
Cook for 6 hours on low or 4 hours on high
Sauce will thicken and turn into a dark rich brown.  Onions will dissolve into the sauce
When the cooking time is over take two forks and shred the chicken

Serve on top of whole wheat pita bread, or over top of coleslaw or cucumber salad.

Great for lunch the next day!