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PEANUT BUTTER AND JELLY PANCAKES

PEANUT BUTTER AND JELLY PANCAKES

Jelly Syrup Ingredients:

• 1 cup jelly(flavor of your choice)
• 2 teaspoons cornstarch
• 2 tablespoons water

Jelly Syrup Directions:

1. Heat the jelly in a small pan over medium-high heat.
2. Dissolve the cornstarch in 2 tablespoons water in a small bowl.
3. When the jelly becomes liquid, add in the cornstarch mixture.
4. Simmer until the mixture reaches a syrup consistency, about 5 to 10 minutes.

Peanut Butter and Jelly Pancake Batter Ingredients:

• 1 1/2 cups milk
• 3/4 cup peanut butter
• 2 1/2 cups baking mix
• 2 eggs
• cooking spray

Pancake Directions:

1. Warm milk in a small pan over low heat, then slowly whisk in the peanut butter until the mixture is completely smooth.
2. Remove from the heat.
3. Add the baking mix to a large bowl, then stir in the eggs and milk/peanut butter mixture.
4. Mix until all ingredients are incorporated.
5. Do not over-mix.
6.  Spray a large skillet with cooking spray and set to medium-high heat.
7. Pour about 1/4 cup pancake batter in the center of the skillet and cook until golden brown, then flip and cook on the other side.
8. Cook about 1 to 2 minutes per side.
9. Transfer the pancakes to a serving platter and serve with the syrup.

Breakfast Smoothie!

 

This smoothie is a wonderful way to start the day healthy.  It provides lots of vitamins, anti-oxidants, minerals, and fiber which makes you feel full longer.  I am not a big breakfast fan myself but this smoothie has convinced even me.

You can also enjoy this smoothie as healthy snack anytime during a hot summer day.  A guilt-free, healthy, and refreshing snack to cool down a bit.

Ingredients

• 1/2 cup plain non-fat yogurt
• 1/2 cup low-fat milk
• 1 cup fresh strawberries, frozen
• 1 cup fresh blueberries, frozen
• 1/2 cup of oats, soaked overnight in 1/2 cup water + squirt of lemon juice
• honey or sugar, to taste

Directions

Soak 1/2 cup of oats overnight in half a cup of water and a squirt of lemon juice.

Unless the berries are already frozen, clean the fresh berries and freeze them overnight.

In the morning, you add the yogurt, the milk, the frozen berries and the oats to a blender and combine well.

Sweeten with honey or sugar to taste.

Egg and Spinach Quiche Cups

Egg and Spinach Quiche Cups

10  ounces frozen chopped spinach

3/4 cup egg whites

3/4 cup shredded fat free cheese

1/4 cup red bell pepper, chopped

1/4 cup onion, chopped fine

hot sauce (optional)

1. Microwave the spinach on high for 2 1/2 minutes. Drain completely.
2. Line a 12 cup muffin tray with foil baking cups. Spray the cups with cooking spray.
3. Combine the egg substitute, cheese, mushrooms, spinach and onions in a bowl.
4. Add hot pepper to taste.
5. Divide evenly among the cups.
6. Bake at 350 for 20 minutes or until knife inserted comes out clean.
7. May then be frozen if desired.

Makes six muffin cups, 75 Calories each

Skinny Chicken & Broccoli Alfredo

 

Ingredients

3 boneless, skinless chicken breasts, grilled and cut into chunks (about 2 cups)
2 cups roasted broccoli florets
8 ounces fettuccine
2 tablespoons extra virgin olive oil
2 teaspoons minced garlic
2 tablespoons flour
1 cup fat-free, low sodium chicken broth
1/4 cup plain Greek yogurt
1/4 cup skim milk
1/4 teaspoon pepper
1 pinch ground nutmeg
3/4 cup freshly grated Parmesan cheese

Directions

In a pot of boiling, salted water, cook the pasta according to package directions. Drain and set aside.

In a medium saucepan, heat the olive oil over medium-low heat. Add garlic and cook, stirring frequently, until the garlic is golden, 1 to 2 minutes.

Whisk in the flour until smooth, about 2 minutes. Gradually whisk in the chicken broth, Greek yogurt, milk, pepper and nutmeg. Bring to a low boil, stirring constantly. Lower the heat and simmer, stirring gently, until the mixture thickens, about 3 minutes. Stir in 3/4 cup Parmesan.

Add cooked chicken and broccoli to sauce mixture, followed by the cooked pasta. Toss to combine and serve with more Parmesan, if desired.

Prep Time

10 minutes

Cook Time

15 minutes

Servings

4

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58 Calorie Triple Chocolate Chunk Muffin!!!

 

Triple Chocolate Chunk Muffin Knock-Offs of Whole Food’s 6 Dollar per 4 Chocolate Chunk VitaTop Muffins

Ingredients:

1 3/4 c oats

•  3 egg whites
•  3/4 cup unsweetened cocoa
• 1/2 cup unsweetened applesauce
• 1 tsp. vanilla extract
• 1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
• 1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)
• 1-1/2 tsp. baking powder
• 1-1/2 tsp. baking soda
• 1/4 tsp. salt
• 1 cup hot water
• 1 cup sugar substitute (like Splenda granular) OR 1/4 cup + 2 tbs stevia
• 1/2 cup semi-sweet chocolate chips (or use white chocolate or peanut butter chips!)

Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.
In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.
Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans.
Place muffins tins in the oven for 10 minutes.  After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.
Place  the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean. *Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight, but this method gives the muffins the traditional ‘VitaTop Muffin’ look with the chocolate chips on top!Cool muffins before removing from pan. ENJOY!!!
Servings: 12 Big Muffins or 24 Smaller Muffins
Calories: 116 Calories Per Muffin or 58 Calories Per Muffin 

Baked Chicken and Spinach Flautas

Baked Chicken and Spinach Flautas

Yields 10 flautas
Prep Time: 15 minutes; Total Time: 45 minutes

Baked flautas stuffed with seasoned, shredded chicken, spinach, and cheese are crispy, but don’t have the greasiness of fried versions. 

To shred poached chicken easily, put it into the bowl of a stand mixer fitted with the paddle attachment and mix on medium for 45 seconds. Store-bought rotisserie chicken can be substituted for the poached chicken to save time. 

Ingredients

• 1 pound boneless, skinless Chicken Thighs (about 4)
• 16 ounces Beer
• 2 cups Water
• 1 teaspoon Paprika
• 1 teaspoon Kosher Salt
• 1 teaspoon Garlic Powder
• 1 teaspoon ground Cumin
• 1 teaspoon Chili Powder
• 1 Jalapeno Pepper, minced
• 3 cups Baby Spinach, chopped
• 5 burrito-size Flour Tortillas (9 inches)
• 6 ounces Queso Quesadilla or other melting cheese, shredded
• 1 tablespoon Olive Oil, or cooking spray
• Salsa, for serving

Preparation

1. Preheat the oven to 450*F.
2. Put the chicken thighs in a deep sided saute pan and cover with the beer and water. Bring to a boil, then reduce heat and simmer for 10 minutes. Remove the chicken from the liquid and shred it. Mix together the chicken and seasonings.
3. Pour out all but 1/4 cup of the cooking liquid. Add the jalapeno and spinach and cook over low heat until for 2-3 minutes, or until the spinach is wilted.
4. Cut the tortillas in half. Spoon 1/10th of the chicken (about 1 tablespoon) along the long edge of a tortilla. Repeat with the spinach and cheese. Roll the tortilla up, starting with the straight edge. Place seam-side down on an oiled baking sheet. Repeat with remaining tortillas.
5. Brush the flautas with olive oil or spray with cooking spray. Bake for 10 minutes, then turn them over and bake for until 10 minutes, or until crispy. Serve with salsa.

Each flauta has approx. 180 calories, 9 grams fat, 6 grams carbs, 1 gram fiber, 18 grams protein

Cucumber Sandwiches!

Put anything you want in them and they are perfect for snacks!

Caramel Filled Apple Cups!

Caramel Filled Apple Cups! 

Cut the top of your apple off and set aside. Scoop out the body of the apple with a melon baller and fill with melted caramel or dipping sauce of your choice. (Make sure to melt your dipping sauce in a bowl and NOT the actual apple)  

Get Sexy Arms in 6 weeks!

Here is a great article by Glamour on how to get GREAT SEXY arms in 6 Weeks, just in time for tank top season!


http://www.glamour.com/health-fitness/2010/07/workouts-how-to-get-sexy-toned-arms-in-six-weeks?slide=2?slide=2&printable=true

Hummus and Avacado toast with roasted Tomatoes.

Hummus and Avacado toast with roasted Tomatoes.  

Best Hummus EVER!

The Best Hummus You Will Ever Eat

1/4 cup tahini (sesame paste)
3 tbsp fresh lemon juice
3 tbsp olive oil
2 or 2 cloves of garlic (minced)
1/2 tsp ground cumin ( I have never had this on hand and have thus never used it...but it tastes great without so its ok if you don't use it either)
1/2 tsp salt
1/4 tsp hot sauce
1 1/2 cups of canned chick peas, drained and rinsed

Directions:

1. Combine all ingredients in a food processor and puree. Place in bowl, sprinkle with paprika, and serve with pita wedges and chopped veggies.

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Healthy Mac N Cheese

Broccoli & White Cheddar Mac & Cheese

Printable Recipe
Serves 2-4 as a main dish, 4-6 as a side

Buy blocks of cheese and grate it yourself. It makes a world of difference! The pre-shredded stuff just doesn’t melt as smoothly. Plus, the more calories you burn shredding cheese, the more mac & cheese you can eat.

Ingredients

3 cups frozen baby broccoli florets
1/2 pound elbow macaroni
1 1/2 tablespoons unsalted butter
2 tablespoons flour
1 1/3 cups milk
4 ounces sharp white cheddar cheese, grated
2 ounces pepper jack cheese, grated
salt to taste

Directions

Microwave broccoli florets in a large, microwave safe bowl according to package instructions until tender (usually 4-5 minutes). Drain off any water and set aside.

Fill a large pot with water and bring to a boil. Add elbow macaroni. Boil according to directions until al dente. Drain.

Meanwhile, melt butter in a saucepan over medium heat. Add flour and whisk to form a paste (roux). Cook 1-2 minutes to eliminate raw flour taste. Slowly pour in milk, whisking briskly to remove lumps. Continue cooking over medium heat, whisking constantly, until milk mixture thickens. Remove from heat and whisk in shredded cheese. Add salt to taste.

Add drained macaroni back to pot. Pour cheese sauce over macaroni, add broccoli, and stir to combine. 

You Can!

We Love Smoothies!

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Men's Power Force Shoes

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Who is going to stop you?

Jessica Cox- A True Hero

Jessica Cox became the first pilot with no arms, proving you don't need 'wings' to fly! Now thats determination!! Power Your Inner Force! 

Sometimes You Have To Be Your Own Hero

Superfood Salad with Lemon Vinaigrette

 

 

Superfood Salad with Lemon Vinaigrette

Print this recipe!
Serves 5
Ingredients:
1/2 cup dry quinoa
1/3 cup red onion, chopped
1 orange, peeled and segments chopped
1 avocado, chopped
1 cup canned black beans, rinsed and drained
1 cup pomegranate arils (about 1 pomegranate worth)
1 cup frozen corn, thawed
1/3 cup cilantro, chopped
salt & pepper
For the Lemon Vinaigrette:
2 lemons, juiced (need 1/4 cup juice)
2 garlic cloves, microplaned or finely minced
dash of sweetener (agave nectar, stevia or white sugar)
salt & pepper
6 Tablespoons extra virgin olive oil
Directions:
1. Cook quinoa according to package directions. Set aside to cool.
2. For the Lemon Vinaigrette: combine all ingredients in a jar with a tight fitting lid, and shake to combine. Or, add lemon juice, garlic, sweetener, salt and pepper into a small bowl and whisk in oil.
3. Combine cooled quinoa with red onion, orange segments, avocado, beans, pomegranate arils, corn, cilantro, salt and pepper. Pour Lemon Vinaigrette over the salad and stir to combine. Serve cold or at room temperature.