So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.

Servings: 12
Here’s what you need…

• 2 pounds lean, organic, grass-fed ground beef
• 1 pound lean, sweet turkey sausage
• 4 celery stalks, diced
• 1 yellow onion, diced
• 3 carrots, diced
• 3 omega-3, eggs
• 1/2 cup almond meal
• 2 Tablespoons dried oregano
• 1 teaspoon garlic powder
• dash of salt and pepper
• Optional: handful of olives

For the sauce:

• 14.5 oz can diced tomatoes
• 1 can tomato paste
• splash of white wine
• 2 cups fresh basil, chopped
• 6 garlic cloves, chopped
• dash of salt and pepper

For the noodles:

• spaghetti squash

Directions:

1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
3. Combine all of the sauce ingredients into a medium bowl and mix well.
4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours.
   OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutritional Analysis: One serving equals:  266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

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A simple skillet recipe. Often at the checkout line at HEB I will pick up a circular with recipes. This recipe came from Prevention Guide’s COMFORT FOOD COOKBOOK. I tweeked it, made it lower fat, cooked it and my family ate on it for a few days. Definitely squeeze the lime on it and we love Cholulu sauce to spice it up a bit!            ~ YPB Owner, Lisa Wright

Prep Time: 20 min
Total Time: 1 hour
Servings: 5

Ingredients

1 cup brown rice
1 1/2 tbsp olive oil
5 cloves garlic, minced
12 oz peeled and deveined medium shrimp
1 can (15 oz) no-salt-added black beans, rinsed and drained
1 cup medium salsa
1/2 cup shredded cheddar
1 lime, cut into wedges

Directions:

Prepare rice per package directions (makes 3 cups). Set aside.

Heat oil in large, deep skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Add shrimp and cook, stirring, until just pink, 3 to 5 minutes. Stir in beans, salsa, and reserved rice.

Reduce heat to low, cover, and cook until shrimp are opaque in thickest part and mixture is hot and bubbly, about 5 minutes.

Remove skillet from heat and sprinkle with cheese. Serve with lime wedges.

Nutrition Facts
379 calories
19 g protein
54 g carb
9.7 g fat

Pumpkin Chili Recipe
Prep Time: 15 Min           Cook Time: 30 Min

Ingredients

• 1        Tsp Olive Oil
• 1        Cup Chopped Onion
• ½       Green Bell Pepper, Chopped
• 1        Can (4 oz.) Diced Green Chiles
• 1        Can (15.5 oz.) Golden Hominy, Drained
• 1        Lg. Garlic Clove, Minced
• 1        Can (14.5 oz.) Diced Tomatoes
• 1        Can (15.5 oz.) Dark Red Kidney Beans, Drained and Rinsed
• 2        Cups Canned Pumpkin
• 2        Cups Reduced Sodium Vegetable Broth
• 2        Teaspoons each:  Chili Powder and Cumin
• ½       Tsp. Black Pepper
• * Use Salt and Cayenne Pepper, to Taste

Directions

1.      Heat olive oil in a large skillet over medium heat.
2.      Saute onion, bell pepper, green chilies, hominy, and garlic until tender (about 5 minutes).

3.      Stir in tomatoes, beans, pumpkin, and vegetable broth; cook an additional 8 minutes. Season with chili powder, cumin, and black pepper. Reduce heat. Simmer 20 to 25 minutes. Add salt and cayenne pepper to taste.

Tip: Add ground beef for a non-vegetarian option.

Makes 6 servings

Serving size 1 ½ cups

Nutrition Facts:
Total Calories                     244.5
Total Fat                               4.5g
Total Carbohydrates       33g
Dietary Fiber                      8g
Total Protein                      18g

This recipe simplifies stuffing chicken breasts.  Not only is it easier to accomplish, but you get more stuffing with each bite.  It freezes well too.  I made a batch, froze two of the breasts and ate the other two.  I added a corn tortilla and tossed green salad on the side and I still had left- overs a couple of days later and used them make chicken fajitas.

Ingredients:

• 4 (6 oz) skinless, boneless chicken breast halves
• 2/3 c  Canned fat-free refried beans
• ¼ c. chopped fresh cilantro
• 1 Tbl. Canned chopped green chilies
• 1 garlic clove, minced
• ¼ tsp. salt
• 1/8 tsp black pepper
• Cooking spray
• ½ c. bottled salsa
• ¼ c. shredded reduced-fat 4 cheese Mexican blend cheese

 Directions:

• Preheat oven to 400
• Cut a 3-inch lengthwise slit in thickest portion of each chicken breast half to form a pocket (do not cut all the way through the breast).  Set aside.
• Stir together beans and next 4 ingredients in a small bowl.  Spoon one-fourth of bean mixture into each pocket.  Sprinkle chicken evenly with salt and pepper.  Place stuffed chicken breast halves on a baking sheet coated with cooking spray.  Bake at 400 for 20-22 minutes or until chicken is done.
• Spoon 2 Tbl salsa evenly over each chicken breast half, and top each with 1 tbl cheese.  Bake an additional 5 minutes or until cheese melts.  Serve immediately.  Yield:  4 servings (serving size: 1 chicken breast half).

Nutritional Guide:

Per serving:

• Calories:        259
• Fat:                 3.3  (1.3g sat)
• Protein:          44.9
• Carbohydrate:  10g
• Fiber:              3 g

TIP: Place chicken on a cutting board.  Using a sharp knife, cut a 3-inche lengthwise slit in the thickest portion of each breast (do not cut all the way through breast).  Spoon one-fourth mixture into each pocket.

Midnight Fudge Cake

We all need a little indulgence now and again to keep things balanced. With this recipe you can have your cake and eat it, too!  This recipe makeover replaces the key ingredients with healthy substitutes so as to cut calories and fat without sacrificing flavor. The unsweetened cocoa in this recipe adds an antioxidant kick that will satisfy your chocolate cravings and help chase away oxidative stress.

Serve with a fruit topping instead of the frosting to save some calories, or just go for it!

Ingredients:

1 cup Sugar In The Raw® (Turbinado sugar)

2 large eggs

2 (2.5-ounce) containers of “baby food” prunes

1¼ cup nonfat milk

1 teaspoon (tsp) vanilla

1 tsp baking soda

2 cups oat flour

1 tsp baking powder

1 tablespoon (tbs) Stevia with fiber

2/3 cup unsweetened cocoa

2 tsp instant coffee powder (decaf, if you prefer)

Preheat oven to 350° F. Grease and line (with parchment paper) two 8- or 9-inch cake pans. Cream sugar, eggs and prunes. Add milk and vanilla; whisk well. Measure and whisk dry ingredients together and whisk into liquid ingredients, mixing well. Pour batter into pans and bake for 20–25 minutes. Cake is done when you insert toothpick and it comes out with some moist crumbs on it. Cool for 10 minutes in pan, remove from pan and wrap in plastic wrap or cover with plastic wrap and a towel until ready to frost.

Chocolate Fudge Frosting

½ cup Sugar In The Raw

¼ cup unsweetened cocoa powder

1/3 cup nonfat milk

¼ cup Earth Balance® (buttery spread found in health food stores)

½ tsp instant coffee (decaf, if you prefer)

pinch salt

1 tsp vanilla

In saucepan combine sugar, cocoa, milk, Earth Balance spread, coffee and salt. Bring to boil and boil for 2–3 minutes, stirring constantly. Remove from heat, add vanilla and continue stirring until frosting begins to cool and thicken slightly (as soon as you feel it thicken, stop stirring and pour over cake to frost). Serves 12.

Per serving: 219 calories; 5.2 grams (g) fat (1.7 g saturated fat); 17 g carbohydrate; 6.2 g protein; 4.7 g fiber; 32 milligrams (mg) cholesterol; 64 mg sodium.

Healthy and Delicious – Who Knew?!

By Marcia Keener-CPT-ACSM, Wellcoach

Many of my clients have the mistaken idea that healthy eating cannot possibly be tasty, and certainly not delicious.  However, Eating for Life by Bill Phillips contains recipes which offer evidence to the contrary.  My husband, Rick and I enjoy a leisurely weekend breakfast together each week.  We wanted a breakfast that we could look forward to for both taste and nutrition that could support a busy weekend day.  We wanted a balance of enjoyment and good health.  For the past several years (No, I did not mean months.) we have been enjoying The Golden Pancakes recipe found in that particular cookbook.  Not only do we prepare these pancakes for ourselves but any weekend guests enjoy them as well.  We have used the original recipe and have experimented with new flavors. Below is our favorite version:

Lemon Golden Pancakes

1 C uncooked whole grain rolled oats (not instant)

6 egg whites (@ ¾ c)

1 C fat free cottage cheese

2 tsp vanilla (we use Mexican vanilla)

1 tsp nutmeg

6 packets Splenda

Juice and zest of one lemon

1 tsp of sea salt

1. Lightly coat a nonstick skillet or griddle with cooking spray; place over medium heat.  If using an electric griddle, use 300 degrees/medium high.
2. In a blender, combine oats, egg whites, cottage cheese, vanilla, nutmeg, sweetener, lemon juice, and lemon zest.  Blend on medium speed until smooth, about 1 minute.
3. Pour batter about ¼ cup at a time, onto hot skillet. Cook pancakes until bubbly on top and dry around edges, about 3 minutes, about 3 minutes.  Turn and cook other side until golden brown, about 2 more minutes.
4. While pancakes are cooking, microwave maples syrup and blueberries until warm.
5. Place a serving of pancakes on warm plate.  Top with warm maple syrup and/or warm blueberries and non-fat whipped topping and a small amount of walnut pieces.  Enjoy!!!!!

Toppings:

¼ cup per serving of frozen blueberries heated (Use your preference on berries)

Maple Syrup sweetened with Splenda

Non-fat whipped topping

Sprinkling of walnuts

Serving Size and nutritional value:

Recipe makes approximately 8 pancakes

Servings: 2

Nutritional Value per serving:  Approximately 4 pancakes

Protein:     26 grams

Carbs:          19.5 grams

Fat:               1.5 grams

Calories:    205

4 servings

1 packet Sugar Free Jello, your favorite flavor
2 cups low-fat or no-fat cottage cheese
1 serving of vanilla protein powder
1 can or about 2 servings of fresh fruit

Blend cottage cheese and protein powder together in the blender. While it blends, boil one cup of water and if your fruit is canned, drain and run under water to rinse off excess sugars. Divide fruit between 4 containers (I use glad throwaway containers, they are just the right size).

When water boils, add it to the jello and dissolve. Slowly add the jello to cottage cheese/ protein powder mixture and let the blender run for about a minute.

Pour the cottage cheese mixture evenly between the 4 containers.

Chill for 4 more hours. Add a dollop of Redi-whip tothe top and enjoy (real whipped cream, come on its only 20 calories, 2g fat, less than 1 carb).

It’s so so so good and I can’t even explain it. It’s like mousse with little bits of nirvana in it. I do this with:

• Orange Jello & mandarin orange slices
• Lime Jello & crushed pineapple
• Strawberry Jello & peaches
• Cranberry Jello & fresh raspberries

For a real treat add 2/3 cups of strawberries to the cottage cheese mixture along with the jello and pour over fresh strawberries.

Nutritional Breakdown:

• About 160 calories
• 16g carbs
• 16g protein
• 3g fat

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Lisa Wright

40 Minutes to prepare and cook sometimes seems like a long time after a day at work. Most of this time is just time in the oven for the chicken. I really like this dish as the chicken and the pasta reheat ok for lunch the next day. I just lay out some fresh baby bagged spinach on a plate and place the heated ingredients with a little heated sauce from a jar and voila! Lunch in a jiffy!

Number of Servings: 2
Ingredients:

• 2 egg white
• 1/3 cup Italian seasoned breadcrumbs
• 4 Tbsp. reduced-fat Parmesan chesses, grated, divided
• 2 chicken breasts, about 4 oz. each
• 2 portions spinach fettuccine, (4 oz. dry uncooked)
• 1 cup low-fat pasta sauce
• 2 cups baby spinach leaves

Directions:

1. Preheat oven to 400 degree F
2. Beat egg whites with fork in medium bowl. Mix breadcrumbs & 2 Tbsp Parmesan in a pie plate (or another bowl).
3. Dip chicken breasts in egg whites, then in breadcrumb mixture coating well.
4. Lightly coat a baking sheet with cooking spray. Place chicken on baking sheet, bake for approximately 12 to 15 minutes, turn over and bake an additional 12 to 15 minutes, until chicken reaches an internal temp of 165, or is no longer pink in the center.
5. While chicken is baking, prepare pasta according to package directions.
6. Warm pasta sauce in a small saucepan over medium low heat.
7. Divide spinach leaves between two plates. Layer the warm pasta and chicken over spinach. Top with pasta sauce and remaining Parmesan cheese.

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Lisa Wright

I love the idea of this recipe, especially as an appetizer for our monthly supper club outings. When we aren’t entertaining, this is a fun afternoon snack. I prefer the Flatouts over tortillas because they have less carbohydrates, more fiber and protein. Please enjoy this balanced snack from Bill Philip’s Eating for Life.
Ingredients:

• 1/4 cup Fat-free cream cheese, softened
• 1/4 tsp Dried oregano
• 1/4 cup Reduced-fat basil- and tomato- flavored feta cheese, crumbled
• 2 oz Chopped ripe olives, drained
• 2 (8 in) whole-wheat tortillas (Lisa used Flatouts instead)
• 4 oz Sliced turkey breast
• 1 cup Baby spinach leaves

Preparation:

1. In a medium mixing bowl, use a fork to combine cream cheese, oregano, reduced-fat feta cheese and olives.
2. Evenly spread half the cheese mixture on each tortilla. Then top with half the turkey breast and half the spinach leaves.
3. Roll up tightly, cover in plastic wrap and refrigerate until firm enough to slice, about 15 minutes.
4. Remove plastic wrap and slice each tortilla into 6 pieces.
5. Serve and enjoy!

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