Pumpkin & Spice Latte
1 cup skim milk
2 tablespoons canned, pure pumpkin
1/4 teaspoon vanilla extract
1/2 tablespoon honey
1/4 teaspoon pumpkin pie spice
1/4 cup strong brewed coffee
1. In a microwave safe bowl, Whisk together the milk and pumpkin. Stir in vanilla, honey and pumpkin pie spice.
2. Microwave for one and a half to two minutes.
3. Whisk the brewed coffee into the milk mixture. Pour into your favorite mug and enjoy!
Calories 137; total fat 0.5 g; saturated fat 0.3 g; carbs 25 g; fiber 1.8 g; protein 8.9 g
Substitutions or additions: almond milk, soy milk, rice milk, cinnamon, almond extract, etc.
Buffalo Chicken Pasta Salad
9 servings; 6 oz per serving
16 oz box whole wheat pasta
1 pound boneless, skinless chicken breast, cooked & shredded
½ c diced sweet red pepper
½ c diced green bell pepper
½ c diced onion
½ c diced celery
¼ c chopped fresh parsley
1 c plain nonfat Greek yogurt
¼ c buffalo wing sauce (adjust amount to your liking)
1/3 c crumbled blue cheese
¼ teas black pepper
1. Cook the pasta according to
package directions. Drain and
2. In a large bowl, combine the shredded chicken, red pepper, green pepper, onion, celery and parsley.
3. For the dressing, blend together Greek yogurt, buffalo wing sauce, blue cheese crumbles and black pepper. Pour dressing over pasta mixture and toss till coated.
Nutrition per Serving: Calories 160; Protein 17g; Carbs 16g; Fiber 2g; Total Fat 3 g; Saturated Fat 1g; Sodium 302mg Add ins or substitutions: Gluten free pasta, buckwheat, quinoa, tofu, cilantro, fresh spinach, zucchini, broccoli florets, asparagus tips.
Blueberry Iced Tea
2 qts cold water
8 black tea bags
2 cups fresh or frozen blueberries
3 Tbsp water
2 Tbsp honey
1. Bring 2 quarts of cold water to a boil. Remove from heat. Add tea bags and let steep for 1 to 2 hours, depending how strong you like your tea.
2. In a food processor or blender, add blueberries, 3 tablespoons of water and 2 tablespoons of honey. Puree till smooth.
3. Pour cooled tea into a pitcher. Using a mesh strainer, pour the blueberry puree through the strainer and into the tea pitcher. Chill and serve over ice with fresh blueberries for garnish. Makes 8 cups.
Nutrition Information per 1 cup serving:
Calories 40; Total Fat 0g; Sodium 9mg; Carbs 8g; Protein 0.5g; Cholesterol 0mg Blueberry Iced Tea! Celebrate the 4th of July with a refreshing, antioxidant filled glass of iced tea kissed with fresh blueberries and honey.
Chocolate Protein Waffles
Make these waffles ahead of time and freeze them for a quick, grab and go breakfast or snack. Just pop them in the toaster and go! Change it up and try it with vanilla protein powder too!
1 cup steel cut oats, dry
1 scoop protein powder (I used a single 1.1oz packet of Gatorade Recover Whey Chocolate Protein Powder)
1 tsp baking powder
1/2 skim milk (or your favorite milk substitute)
1 Tbsp chia seeds
1/4 cup hazelnuts, chopped
1. In a medium bowl mix together all ingredients with a hand mixer till combined.
2. Warm up your waffle iron and bake per manufacture instructions. Batter will be thick. Using the back of a spoon, spread evenly onto iron.
Yields 4 waffles
Nutrition per waffle:
Calories 276; Protein 14.2g; Carbs 36.4g; Total Fat 10.3g; Sodium 205mg; Fiber 6.2g
Pumpkin Pie Parfait
14oz can of pumpkin puree
1/4c skim milk (almond or soy milk can be used)
3 Tbsp honey
½ teas vanilla extract
1 ½ teas pumpkin pie spice
5.3 oz vanilla greek yogurt, divided
1/4c walnuts, chopped, divided
1. Preheat oven to 350 degrees.
2. In a bowl, combine the pumpkin, egg, milk, honey, vanilla extract and pumpkin pie spice. Whisk until thoroughly mixed.
3. Pour mixture into a 9 X 9 baking dish and bake for 30 to 40 minutes. Let filling cool after baking.
4. Assemble the parfaits using 2 eight ounce mason jars. In each jar layer Greek yogurt, pumpkin filling, Greek yogurt, pumpkin filling and top with chopped walnuts.
Nutrition per serving: Calories 386; Protein 16.3g; Carb 54g; Sugars 2.6g; Fiber 7.4g; Total Fat 14.2g; Sodium 146mg
Add ins or substitutions: Ground flax, chia seeds, almond extract, pecans
Move over microwave vegetables! Roasting vegetables is simple and foolproof. Roasting brings out the natural sweetness and the hot oven temperature helps caramelize each crispy bite. Root vegetables such as sweet potatoes, carrots and beets are usually the most common vegetable to roast, but don’t stop there! Broccoli, cauliflower, winter squash, asparagus, peppers, etc. can be roasted too. ￼experiment with different oils, herbs and spices to boost flavor.
Simple steps for roasting vegetables:
1. Preheat oven to 400 degrees
2. Cut vegetables into bite size chunks
3. Place vegetables on a sheet pan, drizzle with olive oil and sprinkle with salt, pepper and/or fresh herbs and spices. Toss to evenly coat.
4. Roast for 20-25 minuets turning vegetables half way through. Root vegetables may take longer. Non root vegetables may take less time.
Cheesy Broccoli Chicken & Quinoa Bake
2c chicken broth, low sodium (homemade is best)
2c boneless, skinless chicken breast, cooked & diced
2c broccoli fresh or frozen, chopped
2 Tbsp all purpose flour
3 Tbsp water
1c skim milk
1/2c gruyere cheese
1/3c parmesan cheese
black pepper to taste
1. Bring chicken broth to a boil in a medium sauce pan. Add the quinoa, cover and simmer for 20 minutes. Remove from heat.
2. In a 3 quart casserole dish combine the cooked quinoa, cooked chicken and chopped broccoli (thaw if using frozen).
3. In a small bowl make a slurry with the 2 Tbsp of flour and 3 Tbsp of water. Whisk it until all the lumps are gone and mixture is smooth.
4. In a small sauce pan, very slowly bring the milk to a boil. Milk can burn in the pan easily so make sure you stir it frequently and increase heat slowly. Once the milk is boiling, whisk in the flour slurry. Whisk the milk and flour mixture until it thickens.
5. Remove milk from the heat and stir in both cheeses until blended.
6. Pour milk and cheese mixture over the quinoa, chicken and broccoli. Stir until evenly coated.
7. Bake at 350 degrees for 30 to 40 minutes.
*optional add ins or substitutions: cooked shredded beef, pork or salmon; tofu; onions; zucchini; cauliflower; brie; mozzarella; swiss cheese
Nutrition Information per Serving:
Calories – 168; Total Fat – 4.9g; Saturated Fat – 2.2g; Sodium – 104mg; Carbohydrates – 10g; Protein – 20g
Unstuffed Cabbage Casserole
½ Tbsp olive oil
1c chopped onion
4 garlic cloves, minced
1 pound lean ground turkey
2, 28oz cans no salt added crushed tomatoes
1c quinoa, uncooked
1 small head of cabbage, shredded
1c shredded Swiss cheese
¼ c fresh chopped parsley
1. In a large skillet, heat the olive oil. Sauté the onion and garlic until golden brown. In the same skillet, brown the ground turkey. Drain off any excess fat after cooking the turkey.
2. To the skillet add the crushed tomatoes, quinoa and water. Cover, bring to a boil and simmer for 20 minutes.
3. In the mean time, shred the cabbage and place in a large glass bowl. Add 1 to 2 Tbsp of water and place bowl in the microwave. Microwave for 2 minutes. Stir and repeat two more times or until the cabbage starts to soften. Drain any water off of the cabbage.
4. Assemble the casserole by placing the cabbage in a 13 X 9 in baking dish. Spoon the tomato, quinoa, turkey mixture over top of the cabbage. Sprinkle the top with Swiss cheese and parsley.
5. Bake at 350 degrees for 35 to 45 minutes.
Nutrition Info Per Serving: Calories – 217; Total Fat – 6g; Saturated Fat – 2.6g; Carbs – 23g; Protein – 19g; Sodium – 85mg; Fiber – 4.6g
4 small to medium zucchini
24 oz low-fat cottage cheese
2 cloves of garlic, minced
1 tablespoon Italian seasoning
1/4 c Parmesan cheese
1c spaghetti sauce
1/2 c part skim shredded mozzarella cheese
1. Cut each zucchini in half length wise and scoop out the middle. Leaving a zucchini shell to hold the filling.
2. In a bowl, combine the cottage cheese, minced garlic, Italian seasoning and Parmesan cheese.
3. Divide the filling and fill the eight zucchini shells.
4. Spoon the spaghetti sauce on top of each zucchini shell and sprinkle with mozzarella cheese.
5. Place the zucchini in a 13 x 9 baking dish and bake at 350° for 20 to 25 minutes.
Nutritional information per zucchini shell: calories 186; protein 18g; carb 10g; total fat 7g; sodium 614mg