Pesto Veggie Pasta - it's scrumdiddlyumptious.

After making my first batch of Almond Pesto in August, I decided it was time to make another one. Since I've done so, I've made this recipe twice... because it's just that good!

PESTO VEGGIE PASTA

4 oz. Ronzini Smart Taste Thin Spaghetti

1 c. frozen pepper mix

1/4 c. sliced white or yellow onion

3 tbsp. capers and liquid

30 or so medium sized asparagus

3 tbsp. Fit Foodie Almond Pesto

salt to taste

Makes 2 large servings -  315 calories each

Cook your pasta per packaging directions until al dente. For this brand and serving size it should be 9-10 minutes. If you would prefer to use a different type of pasta that is fine, just grab one around 180 calories per serving.

Using a large 12" skillet or wok, spray with olive oil cooking spray, and heat to medium low. Add asparagus first and cook for 4-5 minutes but still bright green, tossing around every minute or so. They will continue to cook while adding the rest of the ingredients. Add in onion, capers, frozen peppers and cook for 3-4 minutes. Once the pasta is cooked to al dente (where it still has a bite to it) add it into the pan as well and toss through with the pesto and veggies. 

You can top with grated Parmesan and freshly ground black pepper.

This recipe is vegetarian friendly! If you want to add protein feel free to add 5 oz. of grilled chicken breast, tofu, seitan, or any other meatless substitute you wish.

Off the Grid... but it paid off!

As you may know, I have been studying for my ISSA Certified Fitness Trainer course which is why I've been off the grid all week taking different sections of the exam.

And it paid off! I passed my exam and am officially a Certified Fitness Trainer!

Raisin Bran - to buy or not to buy...

Bran cereal is good for you. Raisins are good for you (though higher in sugar content). Skim milk (Soy, Almond, whatever your pleasure) is good for you.

Raisin Bran cereal - not so much.

Stats:

1 cup serving
190 calories
1g fat
46g carbs
17g sugar
5g protein
5g fiber

Make your own:

3/4 cup Bran Cereal
10-12 raisins

120 calories
1g fat
31g carbs
8g sugar (less than 1/2 of Raisin Bran!)
3.5g protein
5g fiber

If you add 1/3 cup of skim milk to the mix, it only brings your grand total to 150 calories and ups the protein to 6g! When you add the same amount of milk to Raisin Bran - it brings it up to 220. Now maybe 70 calories isn't that big of a deal for you, but it is half the amount of sugar. If you like your cereal a little sweeter, add Stevia or Splenda - for zero calories.

Now I'm not knocking Kellogg's (I happen to love most of their cereals), I just wish they'd get on the bandwagon and lighten up a little. Plus, let's be honest, Raisin Bran is expensive! You can buy generic, sure. Or you can buy generic bran flakes and raisins. After all, raisins are good to have on hand to toss in oatmeal, throw into some homemade granola or snack mix, cookies, whatever!

Fall Flavors! S'mores and Pumpkin!

I don't care what anyone says... it's always the right time of year for ice cream. One of my favorite brands has recently unleashed two amazing fall flavors...

140 calories - 1/2 cup!

90 calories - 1/2 cup

Eat these ice creams on a cake cone and it adds a tiny 20 calories. Such a nice fall treat!

Also, the Hungry Girl - Lisa Lillien posted a recipe on Facebook for S'mores - cool treat style. So in keeping with the theme I will share her recipe with you. I can't count on one hand how many times I've made this. And you can alter to your liking.

Hungry-Girl S'mores

2 sheets (8 crackers) of low fat graham crackers 

8 tbsp. lite cool whip

1/2 tbsp. chocolate chips (rough chop them a little to spread them out)

1/2 cup of mini marshmallows

Mix the cool whip, chocolate chips and marshmallows in a bowl. Don't let the cool whip get too warm or else it will be soupy. Spread equally on 4 crackers, top with remaining crackers. Put in freezer for at least an hour. 

Makes 4 sandwiches - about 100 calories each. 

*You can also add chopped almonds, more marshmallows or use chocolate graham crackers!

All the credit for this recipe goes to Lisa Lillien aka Hungry Girl!

Breakfast Sammie - only 190 calories!

Despite what you may have heard... proteins, carbohydrates and fats are important in your diet. To be deficient in one can lead to various health issues making your body unable to function at the appropriate levels. This is especially true during "training" also known as weight loss, fat loss and muscle building. As I've been researching and studying and re-evaluating my own diet I have been rethinking a lot of my meal options.

Some people believe it's simply calories in, calories out... and while most of that holds true to lose fat, you still need an appropriate level of vitamins, minerals, fats, proteins, carbs and water.

If you fill up on junk food, even though you are staying within your calorie range, you are not treating your body to the nutrients it needs to build a better, stronger, faster, healthier you.

Off the soap box (for now...)

One of my favorite breakfast foods is the breakfast sandwich. Now when I was a teenager, I could safely say it was (and I'm only a little ashamed to admit this...) McDonald's Sausage and Egg Biscuit. (**Disclaimer, if you'd rather stay in the dark about the nutritional information regarding this tasty yet deadly sandwich stop reading here**)

McDonald's Sausage Egg Biscuit:

510 calories

33g fat

14g saturated fat (the bad kind!)

250g cholesterol (which is 83% of your total daily value)

1170mg sodium

18g protein

36g carbs

You can find all of McDonald's Nutritional Data here

Fit Foodie's Bacon & Egg on an Everything Bagel:

190 calories

5g fat

1g saturated fat

15g cholesterol

515mg sodium

16g protein

25g carbs

This sandwich will take you less time to make, than to drive to McDonald's and wait in the drive-thru.Plus, it's cheaper to make at home, you can sit at home enjoying your meal instead of eating on the run and you will feel much better about eating it!

In our fast paced world, we don't take enough time to actually taste the foods we eat, which often leads to overeating. I know this sounds like a no-brainer, but chew your food people! Chew it well! Not only will you feel fuller, but you will help aid in the digestion process which in turn makes it easier on your stomach. It takes about 20 minutes for your brain to register the amount of food you've eaten. So if you think you are still hungry, sit with it awhile and re-evaluate later.

Bacon & Egg on Everything Bagel:

1 - Thomas or Lender's Everything Bagel Thin

1/4 cup egg substitute (I prefer the taste of the regular substitute to the 100% egg whites)

2 slices of Oscar Meyer center cut bacon (veggie or turkey bacon works too!)

That's it people! Toast your bagel while your bacon cooks (stove-top or microwave - your preference), if you do use a skillet, wipe out most of the excess grease but leave a little in for flavor! Center cut bacon is the best cut of bacon, so it already has a lower amount of fat - therefore not as much grease. I lay my cooked bacon on a paper towel for a few minutes. Then assemble! 

Should take you less than 10 minutes - more like 5! And you'll feel better about your breakfast choices. So simple!!

Stuffed Peppers- Fit Foodie Style!

Traditionally Stuffed Peppers are... well... stuffed... with ground beef, rice and tomatoes. To pump up the vitamins, fiber and veggie factor and lower the calorie intake I subbed ground beef for ground turkey and rice for shredded carrots.

SPICY TURKEY STUFFED PEPPERS

4 medium green bell peppers (with flat bottoms!)

10 oz. ground turkey

1 regular sized can of diced tomatoes with jalapenos

1 oz. shredded pepper jack cheese

1 slice (torn into pieces) white american 2% cheese

6 oz. shredded carrots

3 cloves garlic - minced

1/2 onion - diced

black pepper and salt to taste

1 tbsp. Adobo seasoning

Makes 4 stuffed peppers - only 205 calories per pepper!

Start by cutting the tops off your green peppers and cutting away the inside veins and seeds. You can discard the tops or cook them too - I try not to waste good food! Also, when I made this I found that the cooking process created a lot of liquid in the bottoms of the peppers - you may choose to make a small cut in the bottom of the pepper to release the juices, or leave it. It's all about your preference!

Preheat your oven to 375 degrees. In a skillet, brown your ground turkey, garlic, onions and seasonings - do not overcook, it will continue cooking in the oven. After cooking stir in carrots, tomatoes and cheese. Fill each pepper with the turkey mixture and stand them up in a deep dish or pan. Cover with lid or aluminum foil, bake for 30 minutes. Place uncovered peppers under broiler for 5 additional minutes. 

For my veg heads - use soy crumbles or mushrooms instead of ground turkey. 

A Sin-a-mon-y breakfast...

I love cinnamon - it brings me a feeling of warmth, reminds me of the holiday season and freshly baked cookies. When I was in grade school, my Grandmother would make me a breakfast of oatmeal and cinnamon toast. Sometimes I like to relive that moment with a little healthier kick to it. My Grandmother was akin to Paula Deen in the butter regard, so I had to adapt my recipe a little.

2 slices of Country Kitchen Light Italian bread (with yummy sesame seeds on top!) 80 calories

1 tbsp. Land O'Lakes Whipped butter - 25 calories

2 tbsp. baking Splenda (or the generic -Target carries a less expensive brand)

1 tbsp. ground cinnamon

Place the toast under the broiler for a few minutes until golden and crusty!

For the oatmeal, I used prepackaged low sugar Apple Cinnamon - 100 calories

The coffee - Archer Farms (Target, again!) Cinnamon Vanilla Nut

1/2 tbsp. of fat free half and half

splenda

Total breakfast yumminess - 215 calories

If you didn't know Cinnamon has great health benefits:

 - a great source of manganese, dietary fiber, iron and calcium

 - has been proven to lower LDL cholesterol (the bad one!)

 - helps control blood sugar for folks with Type 2 Diabetes

 - has anti-inflammatory properties

 - and just smelling cinnamon improves memory 

So get your cinnamon on!