New Fit Cuisine Recipes

Last weeks fit cuisine involved another creative soup idea and some vegetarian favorites. This was the first time I used baby raviolis. They turned out great and make a complete meal. Also I just read that eggplant is good for the skin...who knew. So know I have made a soup that is completely good for the skin. So lets get started on these healthy meals. Eggplant and Ravioli Soup Ingredients: 1 (28 oz) can Crushed Tomatoes with Basil 4 cups of low sodium Vegetable Broth 2 cups Water 1 Eggplant (zebra peeled and sliced) 1 TBSP Olive Oil 2 TBSP (I Can't Believe Its Not Butter) 2 TBSP minced Garlic Dash of black pepper 1 Package of tiny raviolis (found in fresh food section of market) In a medium size soup pot low heat your oil and butter. While that is setting up peel and chop your eggplant. Add it to the pot along with your garlic and let it start to get soft. Pour your crushed tomatoes, broth and water. Let the entire pot simmer for about 5-10 minutes or until the eggplant is soft. Wait to add the pasta till the entire soup is complete. You don't want to have ravioli that burst and ruin the soup. Turn the soup to low and add the pasta. Simmer for 5 minutes and turn off heat letting it sit and cook. Serves about 6-8 (1 cup servings) Tips: You can add any vegetable you want to this (broccoli, Zucchini, Squash). I actually added a few sliced of zucchini and it was great. This can be lunch or dinner, with a salad. Zucchini Boats Ingredients: 3 Zucchini sliced in half ½ lb of ground turkey 3 Tbsp Quinoa (cooked) 1 Tbsp olive oil 2 Squirts of pesto Jarred marinara 3 chopped roasted peppers 1 palm full of baby spinach chopped Handful of low fat mozzarella (shredded) Preheat the oven to 400 degrees. In a sauté pan heat up oil, cook your ground turkey, peppers, spinach, and quinoa till turkey is no longer pink. Add you marinara (till the mixture is just about coated) and pesto; stir together. While that is finishing up scoop out your sliced zucchini halves (make sure you leave a bit of flesh on the bottom for flavor and texture) and place on a sprayed baking sheet. Once they are hollow place your meat mixture inside the boats, pour a Tbsp of marinara on top and sprinkle with a bit of cheese. Place in the oven for about 20 minutes and serve. Tips: I placed the boats on top of quinoa with roasted peppers, sun dried tomato pesto, and artichokes chopped. It was a great complete to the dish. Sauteed Zucchini, Eggplant and White Beans with Whole Wheat Pasta Ingredients: 1 Zucchini (sliced) 1/2 cup diced eggplant 1 tsp minced garlic 1/2 cups Small White Beans (rinsed) 1 tsp sun dried tomato pesto 4 sliced cherry tomatoes dash of grated Parmesan 1 TBSP olive oil 1 14 oz box whole wheat or whole grain pasta In a pot boil your pasta water. In a saute pan heat your garlic, oil and toss in the zucchini and eggplant. Let the whole mixture cook till the vegetables are tender. Add your cherry tomatoes and pesto spread stirring occasionally. Cook up your pasta according to box and drain when complete. By this time the vegetables should be done and you can toss in the beans. Heat on medium low for about 5 minutes, drain the pasta and pour the mixture over you grains. Sprinkle the Parmesan cheese, toss and serve. Tips: This dish is considered a complete vegetarian meal. You get protein from the beans, all your vitamin enriched nutrients from the vegetables, and whole grains as well. The reason you put the beans in last is because they tend to cook up really quick and break apart. I like to serve my beans whole. If you don't like beans you can leave it out or add your favorite protein. (chicken, shrimp)

Fit Cuisine Menu for 1/24-1/28

This is going to be a really great tasting menu, filled with warming ingredients for the cold weather and hearty nutrients. Soup: Eggplant Soup with Ravioli Entrees: Zucchini Boats on top of Quinoa with toasted Pine Nuts Chicken with Mango Chutney served with baked sweet potato Vegetarian Pasta Dish (a mix of different nutrient rich veggies) Check back for the recipes.

1/17-1/21 Fit Cuisine Menu

This was a week I was shocked about Sweet Potatoes, found new food finds, and experimented with a new clean ingredient soup. This weeks menu got some great reviews so go ahead and try one of these healthy easy menus, and check out my new food finds. Food Finds: Ellies Vegetarian Stew (vegan, gluten free, and low sodium) SOOOO Yummy! This should be a go to staple in your fridge. I added some of my own zip to it but it is really great with pasta, rice, or protein dishes. Al Fresco Chicken Sausage Italian Style (no antibodies, really tasty, many varieties and flavors). Great with salad, soup, rice and pasta. Soup: Sweet Potato Soup *OK did not know that sweet potatoes were white, and when I googled sweet potato soup on the Internet the picture was orange....go figure* Ingredients: 4 Large Sweet Potatoes 2 containers of Low Sodium Vegetable Broth (luv Pacific brand) 3 cloves of minced garlic Take your sweet potato and either roast them or do what I did and flash steam them. What that means is you take the potato, puncture hole in it with a fork, and stick it in the microwave 4-5 minutes on high heat till soft. Do this with all your spuds. While the spuds are heating, take your soup pot and heat up your broth and garlic. Carefully remove the inside of your potatoes and place in into the pot. Let it simmer for about 20 minutes. Then using a masher or emulsifier, puree your soup till thick and creamy. Heat for a remaining 5 minutes, and serve. Tips: This soup is loaded with vitamins and nutrients for the cold weather...plus it is super easy to make. My biggest thing was the color, but taste and texture were spot on. Chicken Sausage and Peppers with Brown Rice Ingredients: 1 Package of Chicken Sausage (Italian Style) 2 Red Peppers (diced) 2 Yellow Peppers (diced) 2 Orange Peppers (diced) 1 package or brown rice (Uncle Ben's Instant) 2 1/2 cups of your favorite Tomato Basil Sauce 1 tsp Parmesan cheese 1 hand full of Low Fat Mozzarella Preheat oven to 400 degrees. This is a very simple dish to make, and it is a healthy version of the traditional. Take your rice and cook it as the package says. Chop up your vegetable fine and add them to your cooked rice in a large bowl and mix together. Either dice your sausage or leave it whole, I prefer to dice. Mix the remaining ingredients to the bowl, (sauce, cheese). Pour the entire mixture into a sprayed baking dish and sprinkle the top with your low fat mozzarella, and the bit more sauce. Bake in the oven for about 30 minutes. Let cool and serve. Tips: This is a great take to a gathering dish or a good dish to freeze for during the week. It is a complete meal as well. You have vegetables, starch (grain) and a protein. Vegetable Stew Chicken Breast Ingredients: 1 Zucchini (diced) 1 Package of Chicken Breast 1 Jar of Ellies Stew 2 squirts of tubed pesto 1 tsp Ms. Dash Tomato Basil Garlic seasoning Preheat oven to to 400 degrees. In a baking dish sprinkle your seasoning on both sides of the chicken, top your chicken with your diced zucchini and your jar of stew. Then squirt a small amount of pesto over the chicken mix. Bake in the oven for about 20 minutes depending on chicken size. Remove from oven and serve with a side salad or Quinoa.

Stuffed Shells with Zucchini Topping Ingredients: Shells (jumbo) 1 Medium Container of Ricotta (Part Skim) 1 small container of Cottage Cheese 1% 3 Squirts of Tube pesto 2-3 cups of Marinara 1 Zucchini (diced) 1 Cup Shredded Low Fat Mozzarella Black pepper (sprinkle) Ms. Dash Italian Medley (sprinkle) Preheat oven to 400 degrees. Boil your shells according to box. In a bowl combine, 1/2 the container of ricotta with your cottage cheese, pesto, seasoning and 1/2 cup of sauce. Mix all together. Take your shells and drain them (run under cool water for a second so that they are easy to handle. Talk your mixture and fill your shells, place them on a baking dish sprayed with olive oil and poured with some sauce so it does not stick. Continue your filling and placing till you are done. Pour the rest of your sauce on top of the shells along with your diced zucchini and mozzarella. Bake for about 25 minutes and serve. GREAT with salad, and it freezes well. Saute Green Beans with Cherry Tomatoes

Ingredients:

1 16oz bag of Green Beans 1 tsp minced garlic 1 tsp olive oil 1 cup sliced cherry tomato Place your green beans in a microwave safe dish for about 5 minute in the microwave. Place your green beans, oil, garlic into the saute pot. Stir together and let it cook for about 10 minutes till tender. Then add your tomatoes and let them get soft for about another 5 minutes. Serve and done. Tips: This dish can be a side to anything, or you can pour it over chicken, or pasta.

Quick and Easy Recipes

Last week I must say that I made some yummy healthy meals for my clients and they all came back with great feedback. One of them said to me "I have so much energy on your food plan; I am very lucky to have you." I thought that was so sweet and it made me realize why I love what I do both fitness wise and eating. So here is the recipes from last weeks menu, give them a try and let me know what you think. Low Fat Turkey Chilli Ingredients: 1TBSP Olive Oil 1 TBSP minced garlic 2 packs of ground turkey 6 peppers (mix of yellow, orange and red) 2 (15.5 oz) cans or red kidney beans drained ½ jar of tomato sauce 2 (14.5 oz) cans of low salt diced tomatoes Dash of chili powder Dash of black pepper Dash of crushed red pepper flakes Slightly coat the bottom of a pot with olive oil, turn heat on and saute garlic. Add turkey to the pot once your garlic starts to cook. Let the turkey cook all the way thru, and start cutting your peppers. When the turkey is done add the peppers, diced tomatoes, and tomato sauce to the pot. Let it simmer until the peppers are tender, add the beans and spices. Let the pot simmer on low for about 30 minutes and serve. I mad this dish for Frank, he loves Chilli and I am not the biggest fan of the spices or oil. So I decided to try a healthier version without all the spice, oil and indigestion. He loved it and it can double as a meal if you add quinoa, rice, or whole grain noodles to it. Stuffed Peppers with Quinoa Ingredients: 1 lb Ground Turkey 3-4 Peppers (yellow; orange; red) 4 TBSP cooked Quinoa Palm full of Chopped baby Spinach Squirt of Pesto ¼ cup of Marinara sauce plus 3-4 TBSP 6 Chopped black olives 1 TBSP grated parmesan cheese Preheat the oven to 400 degrees. Clean the seeds out of the peppers and place upside down on a sprayed baking sheet for 10 minutes and remove from oven. In a bowl combine all the rest of your ingredients and mix well. Take your mixture and place inside your cooled peppers. Place the filled peppers back on the baking dish, and add your additional 3-4 TBSP on top of all your peppers (each pepper should get about 1 TBSP of sauce). Bake in the oven again for 40 minutes so the stuffing is cooked through. Remove from the oven and let it cool for 5 minutes and serve. This recipe was a staple in our house growing up. My dad loves stuffed peppers, only now I can't eat green peppers and the rice and chop meat combination is too heavy and caloric. So I decided to switch the pepper color, use turkey, NO rice; quinoa instead and to add extra nutrients I decided to add some more vegetable to the mixture. They are light and so good. I usually make this with a salad or another vegetable if the client prefers. Balsamic Chicken with Mushrooms, Tomatoes, Olives, Basil and Goat Cheese Ingredients: 1 Bag of Portion Controled Chicken Breast (Perdue) 4-6 in a bag 1 tsp Black Pepper Sprinkle Ms. Dash Tomato Basil Garlic Seasoning 1/2 cup Balsamic Vinegar 1/2 container of chopped mushrooms 1/2 small Pint Cherry Tomato diced 2-3 TBSP sliced Olives 1 TBSP Basil 1 TBSP Crumbled Goat Cheese 1 TBSP Olive Oil or PAM Spray On a cutting board, season your chicken with the pepper and Ms. Dash. Heat a nonstick skillet with olive oil spray, place your chicken in the skillet and cook both sides. I a bowl place your chopped mushrooms, tomatoes and olives. Remove your chicken and set it to the side. Pour your balsamic into the skillet with all the chicken juices still in there. Add the chicken back in with your vegetables. If you find it needs more balsamic now is the time to add it. Turn the heat down to low and let it simmer for 5 minutes. Remove the chicken onto a plate and add the balsamic sauce on top of the chicken. Sprinkle with the basil and goat cheese and serve. **if you don't like mushrooms use squash or green beans** This dish is a twist to the plain balsamic chicken they serve out. I needed one with vegetables and pizzaz so I came up with this, plus any excuse to eat mushrooms (luv them). Brown Rice Bake with Meatballs Ingredients: Baby Turkey Meatballs (already made; or bought in the health foods frozen section measured out) 3 is a normal serving double depending on family size 1 Bag Instant Brown Rice or Microwave Brown Rice 1/2 Cup Part Skim Mozzarella 2-3 TBSP Parmesan Cheese 1 (15 oz) can of Diced tomato (no salt) 1/4 cup of Tomato Basil Sauce (light) Preheat oven to 375 degrees. In a bowl combine your cooked rice, mozzarella, tomato sauce and diced tomatoes. Stir the whole mixture together and place it into a baking dish. Place your meatballs (cooked) on top and sprinkle with your parmesan cheese. Place in the oven for about 10-15 minutes and serve. This was a favorite of mine when I was a kid, my mom used to make this with ground meat and of course white rice. But I decided to make it with brown rice for grains, and instead of all the chop meat the turkey meatballs are portioned and taste amazing without all the density to it. This freezes really well and if you wanted to you can add frozen drained spinach to it as well.

Fit Cuisines Grocery List

So everyone has been asking me what seems to be the same few questions with the first week of the new year here.

1) What should I eat that is healthy?

2) What can I eat that will give me energy for my workouts and work week?

3) Can you suggest recipe or meal options that are easy and healthy?

Well I decided to come up with the GO TO Shopping List that you should keep on you at all times and the items on this list should be staples in your home so you always have healthy options in your pantry. About 95% of the items listed below are in my home right now!

Beverages:

Zico Coconut Water

Water

Perrier

Green Tea

Cranberry Juice

Vitamin Water Zero

Horizon Organic Chocolate Milk (small container)

Coffee

Herbal Teas

Cereals Hot and Cold:

Instant Oatmeal (no sugar like Quaker Plain)

Steel Cut Oats

Kashi (Heart to Heart Cereal Honey Toasted or Sunshine Puffs)

Cream of Wheat

Farina

Vegetables:

ALL KINDS FRESH OR FROZEN

(It does not matter, just eat the ones you like)

Fruit:

ALL KINDS FRESH OR FROZEN

(Pick the ones you enjoy so they don't spoil)

Dairy Products/Substitute:

Milk (non-fat, 1%; skim)

Almond Milk (unsweetened)

So Delicious Coconut Milk (vanilla)

Goat Cheese

Low Moisture Mozzarella

Grated Parmesan Cheese

Soy Milk

Low fat String Cheese

Cottage cheese (low salt, low fat)

Chobani or Fage Greek Yogurt (0%)

Low Fat Ricotta Cheese

Feta cheese

Blue Cheese

Eggs:

Regular Eggs

Liquid Egg substitute

Liquid Egg Whites

Bread/Pasta/Grains:

Whole Wheat Bread

Everything Thin Bread (Arnold's)

Light English Muffins (whole grain)

Thomas Whole Grain Bagel or bagel thins

Brown Rice

Whole Grain Pasta (Barilla Pasta Plus or Whole Grain)

Quinoa

Bulgar

Couscous

Bulgar

Tortilla (small)

Meat/Meat Substitute:

Chicken (breast, thigh, tenders or ground)

Turkey (breast, ground, tenderloin, cutlets)

Soy (ground)

Canned Turkey or Chicken (water packed)

Tofu (extra firm, or firm)

Whole Roasted Chicken

Seafood:

Salmon

Tuna

Shrimp

Scallops

Crab Meat

Tilapia

Mahi Mahi

Halibut

Canned Tuna or Salmon (water or olive oil packed)

Nuts:

Walnuts

Pine Nuts

Almonds

Pistachios

Dates

Pecans

Legumes:

ALL Varieties

Canned Items:

Sliced Beets

Olives

Diced Tomatoes (low salt; basil garlic or fire roasted)

Petite Diced Tomato

Artichokes (water, olive oil)

Mandarin Oranges

Low Fat/Low Sodium Vegetable or Chicken Broth

Low Sodium Soups (Progresso, Amy's, Healthy Valley)

Extra Staples:

Tubed Pesto

Light Marinara Sauce

Sliced Sundried Tomato

Fresh Hummus

Fresh Salsa

Lemon Juice

Light Salad Dressing (not cream)

All Natural Peanut Butter (Skippy, Jiff)

All Natural Fruit Spread

Lara Bars

Soy Joy Bars

Corn Flake crumbles

Jarred Roasted Red Pepper

Spices and Oils:

Garlic Powder

Cumin

Ms. Dash Tomato Basil Garlic

Ms. Dash Italian Medley

Ms. Dash Lemon Pepper

Ms. Dash Lime Cilantro

Ginger

Turmeric

Cinnamon

Coriander

Mint

Black Pepper

Red Pepper Flakes

Basil

Thyme

Curry

Olive Oil

Balsamic Vinegar

Cooking Sprays

Canola Oil

Vegetable Oil

Red Wine Vinegar

Rice Vinegar

With all of these items in your home you can make quick healthy and delicious meals in no time.