Healthy Recipes To Stay Fit And Lean

Circuit style boot camp workouts, combined with proper nutrition are the fastest and most effective way to an amazing body. Our Booty Boot Camp program offers you both, so that you will be begin to look and feel better fast!

Here are some fresh takes on healthy eating to get you going, and keep you going.....

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Eat-Your-Spinach Frittata

This recipe is a great way to eat more spinach-and we all know how that turned out for Popeye. Frittatas make a great dinner, so don't limit this as a breakfast food. The key to making a low fat, high protein frittata is to replace most of the eggs with egg whites, as this recipe calls for.
Servings: 4

Here's what you need...

• 1 teaspoon olive oil
• 1 teaspoon minced garlic
• 4 cups baby spinach leaves
• 3 whole eggs, plus 4 egg whites
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 sweet onion, chopped
• 1/4 cup red bell pepper, minced
• 2 red potatoes, peeled and shredded
• 1/4 cup shredded low fat mozzarella

1. Preheat the broiler and position the rack about 4 inches from the top. In a large nonstick frying pan (with a flameproof handle, since this is going in the oven) heat 1/2 teaspoon of oil on medium heat. Add the garlic and sauté until soft, about 1 minute. Stir in the spinach and cook until it is wilted, about 2 minutes. Transfer to a bowl and set the frying pan aside.
2. In a bowl whisk together the eggs and egg whites, salt and pepper. Set aside.
3. Put the frying pan back on medium heat and add the remaining 1/2 teaspoon of oil. Add the onion and sauté until soft, about 4 minutes. Stir in the bell pepper and potatoes and cook until the potatoes are browned, about 5 minutes.
4. Spread the potato mixture to an even layer in the pan. Spread the spinach over it, then pour the eggs on and sprinkle with the cheese. Cook until slightly set, about 3 minutes.
5. Place the pan under the broiler until the frittata is browned and completely set, about 3 minutes. Cut into wedges and serve immediately.

Nutritional Analysis: One serving equals: 176 calories, 6g fat, 16g carbohydrate, 2g fiber, and 12g protein.

Pear Power Snack

This simple recipe makes a fast, healthy snack. The fresh pear, non-fat ricotta cheese and natural honey blend with great flavor and texture. It is also tasty with cracked black pepper instead of honey. Servings: 1

Here's what you need...

• 1 fresh pear, sliced
• 1/4 cup nonfat ricotta cheese
• 1 teaspoon natural honey

1. Arrange the pear slices on a plate and spoon the ricotta cheese over the pears. Garnish with honey.

Nutritional Analysis: One serving equals: 197 calories, 0g fat, 34g carbohydrate, 5g fiber, and 6g protein.

Pumpkin Zucchini Muffins

Don't let the rich flavor and mouthwatering moistness of these muffins fool you. You'll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties.
Servings: 40 mini muffins

Here's what you need...

• 3 eggs, lightly beaten
• 1 cup natural honey
• 1 cup canned pumpkin
• 1/2 cup butter, melted
• 7 oz pear baby food (or applesauce)
• 1 tablespoon vanilla extract
• 3 cups whole wheat flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground cloves
• 1 cup shredded zucchini
• 1/4 cup chopped walnuts

1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray.
2. In a mixing bowl combine eggs and honey. Add pumpkin, melted butter, pear baby food, and vanilla.
3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini.
4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes.

Nutritional Analysis: One mini muffin equals: 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.

Whole Grain Pretzels

Who can pass up a soft pretzel that is warm from the oven? While the pretzels sold at the mall are drenched in butter and filled with processed ingredients, this recipe only uses a tablespoon of canola oil (the good fat) and super flour crams whole grain nutrition into every bite!

*Here's a quick tip: if you decide to purchase a pretzel at the mall, ask for it to be made ‘nonfat'—it may take a few extra minutes for them to bake one without butter, but you'll be saving yourself quite a few unnecessary calories and it will be nice and hot!
Servings: 6 pretzels

Here's what you need...

• 2 cups Super Flour, divided
• 1 Tablespoon Canola oil
• 1 cup organic apple juice
• 1 Tablespoon active dry yeast or 1 packet active dry yeast
• Salt -- optional

1. In a large mixing bowl combine 1 cup of the super flour, canola oil, apple juice and yeast. Beat with electric mixer for about 3 minutes. Add the remaining 1 cup of super flour.
2. Knead for 10-15 minutes, add water or flour as needed for a good consistency. Roll 6 pieces of dough into long snakes and form into pretzel shapes.
3. Coat a baking sheet with non-stick spray, place the pretzels on the sheet and allow to rise for 30 minutes. Heat oven to 450 degrees F. If desired, coat the top of each pretzel with a small amount of water and sprinkle with salt.
4. Bake the pretzels for 15 minutes or until they become golden brown.

Nutritional Analysis: One serving equals: 162 calories, 3g fat, 31g carbohydrate, 4g fiber, and 7g protein.

Chocolate Peanut Butter Protein Bars

What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.
Servings: 8 bars

Here's what you need...

• 2 1/2 cups oats
• 1/2 cup chocolate whey protein powder
• 1 teaspoon cinnamon
• 2 tablespoons organic peanut butter
• 3 egg whites
• 2 mashed bananas
• 1 tablespoon honey
• 4 tablespoons nonfat milk

1. Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.
2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.

Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.

Strawberry Cheescake

You will need:
Crust

• Olive oil cooking spray
• 3 oz organic graham cracker crumbs
• 2 to 3 tsp 100% apple juice

• 1 lb low-fat cream cheese
• 1/2 cup plain, nonfat Greek-style yogurt
• 1/2 cup sucanat
• 2 large egg whites
• 1 tsp vanilla extract
• 1/8 tsp sea salt

INSTRUCTIONS:
Crust:

1. Preheat oven to 350°F. Lightly spray an 8-inch pie pan or spring-form pan with cooking spray.
2. In a small mixing bowl, toss together graham cracker crumbs with juice until crumbly. Place mixture in prepared pan, gently pressing it onto the bottom and partly up the sides of the pan. (Tip: Place plastic wrap over the crumbs in the pan to keep crumbs from sticking to your fingers.)

1. In the bowl of a food processor, place all filling ingredients and process until smooth; then gently pour into crumb-lined pan.
2. ake for 20 minutes or until center sets. It's ready when a toothpick inserted in the center comes out clean. Chill several hours or overnight in the refrigerator.

Serves 8Nutrients per 1/8 of pie(approximately 1 1/2-inches across the top of each slice):Calories: 280, Total Fat: 12 g, Sat. Fat: 7 g, Carbs: 35 g, Fiber: 3 g, Sugars: 15 g,Protein: 9 g, Sodium: 310 mg

Recipe by Linda Melone as posted in: Clean eating magazine

Butternut Hash Browns

HG Tip! You don't need any fancy equipment to quickly shred your squash. A basic potato or veggie shredder will do the trick. Just peel a small squash, deseed it, and run it thru the shredder.

Ingredients:

• 1 heaping cup shredded butternut squash
• 2 tbsp. chopped onion
• 1/4 tsp. onion powder
• 1/4 tsp. garlic powder
• dash ground cumin
• dash salt
• dash pepper
• additional salt and pepper, to taste
• Optional toppings: ketchup, salsa, hot sauce

Directions:

1. Spread the shredded squash out between 2 layers of paper towels. Press down to absorb as much of the moisture from the squash as possible. Repeat if necessary, until no more water can be removed.
2. Toss squash shreds with onion, onion powder, garlic powder, cumin, salt and pepper. Bring a small to medium pan sprayed generously with nonstick spray (a 1 to 2 second spray) to high heat. Add mixture to the pan and cook for 2 minutes. Flip shreds with a spatula and cook for another 2 minutes or so (until mixture is thoroughly cooked and browned).
3. Season to taste with more salt and pepper. If you like, top off with one or more of the optional toppings (everything tastes good topped with these things!). Enjoy!

Nutrition information:PER SERVING (about 1 cup, entire recipe): 85 calories, 1g fat, 162mg sodium, 20g carbs, 3g fiber, 5g sugars, 2g protein

Healthy Tuna Melts

Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries - this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.
Servings: 2

Here's what you need...

• 6 oz can of albacore tuna (in water), drained and flaked
• 1 egg white
• 2 Tablespoons oatmeal
• 2 Tablespoons diced onion
• 1/4 teaspoon garlic powder
• 2 teaspoons low-fat shredded cheese
• Salt and pepper to taste

1. Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
2. Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.

Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein

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Flax Meal Protein Cakes

Here's what you need...

• 1 egg and 2 egg whites
• 2/3 cup nonfat cottage cheese
• 1/2 cup whole grain cornmeal
• 2 tablespoon whole wheat flour
• 1 teaspoon baking powder
• 1 tablespoon sugar
• 1/3 cup nonfat milk
• 2 tablespoon flax meal
• 1 teaspoon grated lemon peel
• Sliced banana *optional*

1. Place all ingredients in a blender and blend until smooth.
2. Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.

Quick Spinach-Chickpea Soup

This soup is just the thing to get each and every family member rushing to the dining room table. You can present it as a light entrée or serve smaller portions as a first course – starting your meal with a healthy soup may cause you to eat fewer total calories.

TIME-SAVER: This simple weeknight soup comes together in just 15 minutes!

Here's what you need.....

• 1 tbsp extra-virgin olive oil
• 1/2 large onion, chopped
• 3 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 (14.5 oz) can no-salt-added diced tomatoes
• 1(14 oz) can low-sodium chickpeas, rinsed well
• 6 oz spinach leaves (about 6 packed cups), washed
• Sea salt and freshly ground black pepper, to taste
• 1/4 cup Parmigiano-Reggiano cheese, grated

1. In a large pot over medium heat, warm oil for 30 seconds to a minute until sizzling. Add onions and cook, stirring frequently, until soft and light golden, about 5 minutes; then add garlic, cooking for 1 minute, stirring constantly.
2. Next, add vegetable broth and tomatoes, bringing to a boil; followed by chickpeas and spinach leaves. Stir until spinach is cooked through, about 2 minutes.
3. Taste for seasoning and add salt and pepper. Ladle into bowls, sprinkle with Parmigiano-Reggiano and serve.

Nutritional Analysis: One serving equals:Calories:290,Total Fat: g,Carbs:44g,Fiber:12g,Protein:14g, Sodium:150 mg
Recipe by Julie O'Hara

Curried Chicken and Veggies

This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.
Servings: 2

Here's what you need...

• 5 oz boneless raw chicken breast, diced
• 1/4 cup chicken broth
• 4 teaspoons cornstarch
• 5 cups raw mushrooms, sliced
• 4 teaspoons olive oil
• 2 cups red bell pepper, chopped
• 2 cups China peas
• 1 cup plain lowfat yogurt
• 2 teaspoons curry powder

1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.

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Vegetarian No-Pasta Lasagna

Here's What you need....

• 4 tablespoons extra-virgin olive oil
• 2 tablespoons garlic, chopped fine
• 2 tablespoons onion, chopped fine
• 2 (14.5-ounce) cans stewed tomatoes
• 2 tablespoons dried oregano
• 1 (6-ounce) can tomato paste
• Salt and ground black pepper to taste
• 2 large eggplants
• 2 tablespoons dried thyme
• 1 large yellow squash, thinly sliced lengthwise(optional)
• 1 cup part-skim ricotta cheese
• 1 large egg
• 1/2 cup fresh-grated Parmesan cheese
• 2 cups (4 whole) roasted peppers
• 1/2 cup shredded part-skim mozzarella
• 1/4 cup fresh basil, shredded
• 2 cups spinach (optional)

1. Preheat oven to 450°F. Heat 3 tablespoons of oil in skillet and cook garlic and onion until they become aromatic and begin to brown.
2. Add stewed tomatoes and 1 tablespoon dried oregano. Once tomatoes begin to bubble, stir in tomato paste. Reduce heat to low, add salt and pepper to taste, cover, and let simmer lightly while you continue.
3. Slice eggplant lengthwise in 1/4" slices. Spread out eggplant slices on a rimmed cookie sheet sprayed lightly with nonstick cooking spray. Salt the slices generously on both sides, sprinkle with thyme, and lightly brush (fingers are fine) with the remaining olive oil. Roast eggplant in oven until tender and slightly browned. If using yellow squash, also roast briefly until soft and pliable. Remove and let cool enough to be able to handle. Reduce oven to 375°F.
4. Meanwhile, stir together ricotta cheese, egg, remaining oregano, and 1/4 cup of Parmesan cheese.
5. In a 12" x 9" baking dish, spread 1/4 cup of tomato sauce. Cover with 3 or 4 eggplant slices, then half of the roasted peppers, and then a third of the ricotta-cheese mixture, followed by a third of the mozzarella. Sprinkle half the basil over cheeses, and then spinach and yellow squash (if using). Cover with more tomato sauce, eggplant, peppers, ricotta, mozzarella, and basil. Top with remaining eggplant, tomato sauce, mozzarella, and any remaining Parmesan. Cover with foil and bake for about 15 minutes.
6. Remove foil and bake for about 15 minutes more or until cheese is bubbly and beginning to brown. Remove and let cool for at least 5 minutes before serving.

Veggie Protein Rice

Typically rice is filled solely with carbohydrates, but this recipe loads brown rice with protein. Egg whites, broccoli, celery, mushrooms, onions and spinach mix with brown rice to create a tasty, filling and healthy dish. Top with salsa for an extra flavor kick.
Servings: 2

Here's what you need...

• 1/2 cup chopped broccoli
• 1/2 cup chopped onion
• 1 cup sliced mushrooms
• 2 diced celery stalks
• 1 cup raw spinach
• 1/3 cup chicken broth
• 2 tablespoons lite soy sauce
• 1/4 cup long-grain brown rice
• 6 egg whites

1. Steam the broccoli until just tender. Coat a medium sized pan with cooking spray, add the steamed broccoli, chopped onion, sliced mushrooms, diced celery, and raw spinach. Cook on medium heat until the spinach has cooked.
2. Add the chicken broth, soy sauce and rice to the vegetable mixture and simmer until the liquid is gone.
3. Add the egg whites and stir until the eggs are completely cooked.

Nutritional Analysis: One serving equals: 380 calories, 1.8g fat, 54g carbohydrate, 3g fiber, and 33.1g protein

Glazed Salmon

Talk about an easy way to prepare a delicious salmon dinner; this main dish only takes 20 minutes from start to finish. Salmon is a wonderful source of omega 3 fatty acids.Servings: 2

Here's what you need...

• 1(8oz) sockeye salmon fillet, cut into 2 pieces
• 1 teaspoon honey
• 1 teaspoon ketchup

1. Heat oven to 450. Line cookie sheet with foil; spray foil with non-stick spray. Place salmon on sheet.
2. In small bowl, combine honey and ketchup; blend well. Spread mixture over salmon.
3. Bake at 450 for 12 to 18 minutes or until thickest part of the fish flakes easily with fork.

Nutritional Analysis: One serving equals:220 calories, 11g fat, 4g carbohydrate, 0g fiber, and 26g protein.

Nectarine Pear Crisp

Craving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits. Servings: 2

Here's what you need...

• 1 white nectarine, chopped
• 1 pear, chopped
• 1 Tablespoon chopped pecans
• 1 Tablespoon chopped dates
• Dash of cinnamon

1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.

Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein

Danette's Morning Mix

The recipe is for a large batch of dry cereal that you can then cook in single servings as desired.

Danette's Morning Mix

1 bag ground flax seed (16 oz)
2.5 oz. (1.5 cups) wheat bran or wheat
germ
1 c. ground almonds
2 scoops vanilla protein shake powder

Mix it all up in a zip loc bag and keep it in the freezer (because of the flax).

To make a single serving:

1. Mix 1/4 cup cereal mix with 1/2 cup water
2. Cook in
   the microwave for 1 1/2 minutes.

You may add a little sweetener and about 2 teaspoons non-dairy creamer or non-fat milk to make it nice a creamy.

Note: Just like with any hot cereal, play with the quantities of water, cream,
sweetner to get the taste and consistency you like.

Glazed Chicken & Couscous

Transform your boring chicken dinner into a tasty, tangy delight with this amazing glaze. Spicy mustard, apricot preserves, and orange juice make this dish one to remember. Preparation time is only 25 minutes.Servings: 2

Here's what you need...

• 1/2 up frozen sweet peas
• 3/4 cup water
• 1/8 teaspoon salt
• 1/8 teaspoon ginger
• 1/2 cup uncooked couscous
• 2 tablespoons orange juice
• 1 tablespoon apricot preserves or honey
• 1/2 teaspoon spicy brown mustard
• 2 boneless skinless chicken breast halves

1. Place the peas, water, salt and ginger in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer for 2 minutes. Remove from heat; stir in couscous. Cover; let stand 5 minutes.
2. Meanwhile, in a small bowl, combine orange juice, preserves and mustard; mix until well combined. Pour half of mixture (about 2 tablespoons) into another small dish; reserve for topping. Brush chicken with remaining orange juice glaze; place on broiler pan.
3. Broil 4 to 6 inches from heat for 5 minutes. Turn chicken. Brush again with glaze; discard any remaining glaze. Broil an additional 3 to 5 minutes or until chicken is fork tender and juices run clear.
4. Stir couscous mixture lightly with fork; divide evenly onto 2 serving plates. Top each with chicken, drizzle with reserved orange juice mixture.

Nutritional Analysis: One serving equals: 370 calories, 4g fat, 49g carbohydrate, 4g fiber, and 34g protein

Rosemary Lamb Chops

Here's what you need...

• 8 (4oz) loin lamb chops, trimmed of fat
• 1/2 cup dry red wine
• 2tablespoons Worcestershire sauce
• 1 teaspoon dried rosemary leaves
• 4 garlic cloves, minced
• Freshly ground black pepper
• 1/4 teaspoon salt

1. Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
2. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
3. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
4. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.

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