SPRING BREAK!

So we've been talking about meditation and relaxtion all week, so it only seems fitting that
"vacation" would be our next topic!

When was your last vacation? Do you take time for yourself, your friends and your family to truly ever get away? Vacation doesn't have to cost you tons, or take you away from your responsibilities for too long (although extended vacations are the best, don't you agree? ;) but taking time to regroup and restart your engine is sometimes just what you need to keep moving and committed towards your healthy journey. It is a must! That's right! Vacations are just as important as exercise and eating right! Now that's music to my ears!

So whether you want to get away for a week, or just a day, a weekend, or take the ever popular

"stay-cation" right in your own hometown, you must take the time to do, see and be somewhere different, to reset and rejuvenate your mind in order to keep with your healthy goals. I bet if you asked your doctor they would say, "Dr's orders, take a vacation every once in awhile". And while you're in your "happy place" whether that be the snowy mountains or sunny beaches, dry dessert, or tropical destination, take the time to BREATHE, get to know YOU again, and just BE!

SOOOOOO, We'll see you in a week! That's right, we're taking our own advice and taking a vacation! And you should do the same!

Happy Spring, Happy Easter and Happy Trails~FoodieGIRL

Sooooo sleepy ZZZZ

Do you find yourself sleeping on the job? Making poor food choices all day long? And just feeling plain tired? Well, you're not alone! Seems so many of us are forgetting this one key component to weight loss....SLEEP!! Yes, you have to sleep to lose weight, just like you have to exercise. WHY? Because sleep effects the brain in all kinds of crazy ways, causing you to overeat and gain weight, not to mention a slew of other things, take a look:

Insufficient sleep can result in -

• Drops in Performance
• Lack of Concentration
• Reduced Reaction Times
• Problems in Grouping Learned Information
• Lapses in Memory
• Accidents and Injuries
• Behavioral Problems and Mood Swings

So if you're trying to live a healthy and active B-FIT4U lifestyle, you have to get those ZZZZZ's.  Great ways to get yourself relaxed and ready for that good night's rest are:

 

Make your bedroom a haven with comfy pillows and blankets

Avoid excess lighting, dim that lamp

Exercise regularly to calm both body and mind

Avoid late night eating

Wear an eye mask

Buy a "white noise" machine to drift you off to sleep

Drink a warm beverage

Keep to a schedule (10 or 11pm, lights off)

 

AND tomorrow you will make better food choices because you will be more aware and awake to do so, and food won't be a clutch for a nap! Goodnight!~FoodieGIRL

Meditation

FOOD for THOUGHT: Did you know that 80% of your strive for a healthier lifestyle is mental? YES! It's all in your head! You have to want it, believe it and practice good healthy habits everyday to make it happen. And the the first step is getting your head around it.
How do we do this?
Meditation is a wonderful tool to get you in the zone of weight loss, good health, and help you achieve a better overall peaceful lifestyle. Let's face it, we are all busy, but we also have the power to choose how busy we are and the power to react to that busy, calmly and proactively. Don't leave yourself blowing in the wind of a stressful life. Choose to take 5, 10, 15 minutes of your day to relax, free your mind, and breathe.Start with a thankful prayer, count your blessings, look outside yourself and wish good for the people around you, love and honor the gifts you have been given. and take a few minutes to JUST BE. Healthy is not a one time deal to lose weight; healthy is a lifetime of good choices, mentally and physically, contributing to your overall well-being.

Peace and Blessings~FoodieGIRL

We're baaack with MEATLESS MONDAY!

Because you're taking control of your health and making yourself a priority, we're continuing with our "meatless monday" posts, with you in mind! Keep up the great work! Healthy is a lifetime journey of self-love and you're on your way!! OXOX~FoodieGIRL

Thank you Cooking Light magazine for this incredible vegetarian recipe! SOOOO DELICIOUS you won't miss the meat! Promise! :)

WHITE BEAN VEGGIE BURGERS!

1 large red skin potato
3 Tablespoons extra virgin olive oil, divided
1 teaspoon fresh garlic, minced
1 can (15 oz.) chickpeas, rinsed, drained, and divided
1 Tablespoon fresh chives, chopped
1/2 teaspoon salt
1/2 teaspoon grated lemon rind
1/2 teaspoon smoked paprika
1/4 teaspoon freshly ground black pepper
2 large egg whites, lightly beaten
3 Tablespoons mayo (olive oil based)
2 Tablespoons roasted red peppers in oil, drained and chopped
1/2 teaspoon minced garlic
Juice from 1/2 fresh lemon
Dash cayenne pepper
Directions:

• Place potato in a saucepan. Cover with water and bring to a boil.
• Cook potato 20 minutes or until very tender. Drain. Cool slightly.
• Coarsely chop potatoes and place in medium bowl.
• Add 1 Tablespoon oil and garlic to bowl.
• Mash potato mixture with a potato masher until slightly chunky.
• Remove 3 Tablespoons chickpeas and set aside in a small bowl.
• Add remaining chickpeas to potato mixture and mash until well blended.
• Stir in remaining 3 Tablespoons whole chickpeas, chives, salt, pepper, paprika, lemon rind, and egg whites, until blended.
• With moistened hands, divide mixture into 6 equal portions (about 1/3 cup mixture per portion), shaping each into a 3-inch patty.
• Heat 1 Tablespoon oil in a large nonstick skillet over medium-high heat.
• Add 3 patties to pan. Reduce heat to medium, and cook 4 minutes or until bottoms are golden.
• Carefully turn patties over and cook 3 minutes or until bottoms are golden and patties are set.
• Repeat procedure with remaining 1 Tablespoon oil and 3 patties.
• To make sauce, mix together roasted red peppers, mayo, 1/2 teaspoon minced garlic, lemon juice and cayenne. Refrigerate 30 minutes to blend flavors.

Weekend ITALIAN!

Let's face it, sometimes the weekend can be just as busy as the week! But it's important to still eat well and stick to your healthy lifestyle choices; exercising and moving when you can, and sitting down to a good dinner with family and friends. So whether you're headed out to dine this weekend, or you want to treat your loved ones to a good meal that fits into your B-FIT4U lifestyle, we got you covered with a little advice for dining out and two of our favorite recipes for belly warming Italian! (including dessert!!)

TIPS FOR DINING OUT

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
• Ask for whole wheat bread for sandwiches.
• In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. Then use only as much as you want.
• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
• Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.
• Order an item from the menu instead heading for the “all-you-can-eat” buffet.
• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
• Order an appetizer or side dish instead of an entrée.
• Share a main dish with a friend.
• If you can chill the extra food right away, take leftovers home in a “doggy bag.”
• When your food is delivered, set aside or pack half of it to go immediately.
• Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.
• To keep your meal moderate in calories, fat, and sugars:
• Ask for salad dressing to be served “on the side” so you can add only as much as you want.
• Order foods that do not have creamy sauces or gravies
• Add little or no butter to your food.
• Choose fruits for dessert most often.
• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

CHICKEN PARMESAN ala B-FIT4U (compliments of Ellie Krieger)

• 4 slices whole-wheat bread (1-ounce each)
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 4 teaspoons paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 egg whites
• 1/2 cup skim milk
• 1/2 cup all-purpose flour
• 4 (6 ounce) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
• Olive oil cooking spray
• 1 jar good-quality marinara sauce (about 3 1/2 cups) (I like to add small can of diced tomatoes to the marinara for texture)
• 3/4 cup (3 ounces) shredded part-skim mozzarella cheese
• 2 tablespoons (1/2-ounce) shredded Parmesan

Directions

Preheat the oven to 350 degrees F.
Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)
In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.
Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.
Per Serving: (Serving size, 1 piece chicken with sauce and cheese)
Calories 410; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 2.7 g, Poly Fat 1.2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium 1200 mg
_________________________________________________________________________________

CHOCOLATE Biscotti with Dried Cherries and Almonds (lowfat cookie that packs big flavor!)

• 1 1/4 cups all-purpose flour
• 1 1/4 cups whole-wheat pastry flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 cup sugar
• 2 large eggs
• 1/4 cup olive oil
• 1 teaspoon grated orange zest
• 1 teaspoon vanilla extract
• 1/2 cup dried tart cherries, finely chopped
• 1/2 cup almonds, finely chopped
• 2 ounces semisweet chocolate, finely chopped (scant 1/2 cup)

Directions

Preheat oven to 350 degrees F.

In a medium bowl whisk together the all-purpose and whole-wheat flours, the baking powder and salt. In a large bowl beat together the sugar, eggs, oil, orange zest and vanilla extract until well combined. In batches add the dry ingredients until the mixture forms a dough. Beat in the cherries, almonds and chocolate.

Transfer the dough to a floured work surface and knead several times. Shape into a log about 10 inches long and 3 inches wide. Transfer to a parchment lined baking sheet and bake for 25 minutes. Transfer to a wire rack and let cool for 15 minutes. With a serrated knife, cut 1/2-inch diagonal slices. Arrange cut side down on the baking sheet and bake for 10 minutes. Turn the cookies over and bake the biscotti until golden, 5 to 10 minutes longer. Transfer to a wire rack to cool

HAPPY WEEKEND!!~FoodieGIRL

 

Oh YUM!

Since my passion for vegetables is always on overload, I am often looking for ways to make them in unique and delicious dishes that will satisfy in the first bite! This is one of them..... full of all things good for you, and sooooooo yummy, that even your carnivores are going to be asking for more, this is a quick weeknight dinner that is sure to please!

Whole grain pasta with Veggies, Chickpeas and Goat Cheese! OH YUM! 

1 head(s) broccoli, (cut into small florets)

1 carton of cherry tomatoes

1/2 a head of cauliflower     

1 red onion, (cut into 1/2-in.-thick wedges)

4 clove(s) garlic, (smashed)

2 tablespoon(s) olive oil

1/4 teaspoon(s) salt

1/4 teaspoon(s) pepper

1 can(s) (15-oz) chickpeas, (rinsed)

12 ounce(s) whole-grain pasta (I like ziti in this, but spaghetti noodles are wonderful too!)

2 ounce(s) goat cheese, crumbled

Directions

1. Heat oven to 425°F. On a large rimmed baking sheet, toss 1 head broccoli and 1/2 a head of cauliflower(cut into small florets), 1 red onion (cut into 1/2-in.-thick wedges), 4 cloves garlic (smashed), 2 Tbsp olive oil and 1/4 tsp each salt and pepper. Roast for 15 minutes.
2. Toss one 15-oz can chickpeas (rinsed) with the broccoli mixture and roast for 6 minutes more.
3. Meanwhile, cook 12 oz whole-grain pasta. Reserve 1/2 cup of the cooking water, drain the pasta and return it to the pot, then toss with 2 oz crumbled goat cheese and the reserved water.
4. Toss with the roasted vegetables, and rinsed tomato cherry tomatoes, then top with additional goat cheese, if desired.

OOOPS!

Apparently, I was so excited about MEATLESS MONDAY, that I skipped right over TUESDAY~ (good thing I'm the boss around here ;)
So today is a 2 for the price of 1 SPECIAL with advice and a recipe!

Craving Sugar? So many of us do..... but do you have to go cold turkey to curb those cravings? Of course, not! If you do that, you'll only crave it more, and how many of us have taken that piece of cake and thrown it in the trash in an effort to stop eating it....um ok, confessional here ;) BUT, I have a great way to still enjoy some of your favorite sweets and still stay healthy and fit! It's all about reining in that sweet tooth with this awesome TRICK from one of my fav health experts, Joy Bauer, registered dietician.
First, take the next 3 days to cut as much sugar (real and artificial) from your diet. That would be things like sugary drinks, packaged foods, and of course cookies, candy and certain cereals. (All the places that are hiding sugar from you or you're just not recognizing it's there.) After those 3 days, gradually add a sweet treat of 150 calories or less, once a day. You know it, I know it, MODERATION IS KEY to staying fit and still savoring those sweet things in life!

Sticking with individually wrapped treats (to help with portion control) like lowfat pudding, ice cream bars, mini chocolate bars) will keep you on your B-FIT4U lifestyle, without having to turn away that cupcake at every party, (and aren't cupcakes the perfect portion control, piece of cake!).

Of course if you have certain trigger foods that you simply can't have without eating the entire box or bag, then keep them out of your house, and view them as an occasional treat that you can have once a month, or you have to go out for on occasion. Willpower is awesome, but there are just some things that call us from the pantry that are too strong, even for that will......Girl Scout cookies anyone? :)


Strawberry and Spinach Salad

I adore this salad because it's sweet (without being a cookie!!) and has the most delicious dressing paired with the crisp, good for greens of spinach and crunchy walnuts. 3 superfoods in one bowl and the perfect Spring date! Enjoy!

 

 

Showing image 1 of 1

Ingredients

• 1 6-ounce bag fresh spinach, (about 4 cups) thick stems removed
• 1 pint strawberries, ends trimmed and quartered
• 1 cup walnuts, toasted and coarsely chopped
• 1/4 large red onion, thinly sliced
• 1/4 cup balsamic vinaigrette

1. Empty bag of spinach into a large serving bowl.
2. Add in strawberries, walnuts, and red onion.
3. Pour over balsamic vinagrette (recipe below)

BALSAMIC VINAGRETTE

• 3 tablespoons balsamic vinegar
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1 clove garlic , crushed through a press
• 3/4 cup olive oil , preferably extra-virgin olive oil
• Salt and freshly ground pepper , to taste

Combine the balsamic and red wine vinegars, mustard and garlic in a blender. With the machine running, gradually add the olive oil through the opening in the lid to process into a thick dressing. Season with salt and pepper. (The dressing can be made up to 1 week ahead, stored in a covered container and refrigerated. Stir well before using.)

 

Meatless Monday

We're back with MEATLESS MONDAY! Why meatless? Because.........
Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.
So why not? Let's do it!

Today's recipe will have you satisfied and not missing the meat, cause let's face it, you thought I was going to feed you tofu, right?! (but hey don't knock that till ya try it! We will get you with tofu another day :) But for today.....................

Whole Wheat Quesadillas with Veggies!

1 low fat or whole wheat burrito-size tortilla
1/2 cup onion, chopped
1/2 cup bell peppers, chopped
1/2 cup mushrooms, chopped
4 leaves fresh spinach, chopped
1 tsp cumin seed, ground
1/2 tsp ground red pepper (or to taste)
1/4 cup vegetarian refried beans
1 ounce mozzarella cheese, shredded or vegetarian cheese

Saute onion and bell pepper in 1 tablespoon olive oil until onion is tender.
Add mushrooms and saute a few more minutes.
Add spinach and saute until slightly wilted.
Add cumin and red pepper and mix well.
Warm tortilla in the microwave or in a skillet for about 30 seconds until soft and warm.
Spread refried beans on one half of warmed tortilla.
Top refried beans with veggie mixture and cheese.
Fold other half of tortilla over top of bean/veggie/cheese.
Warm tortilla in skillet or on griddle over medium heat until tortilla is slightly brown and cheese is melted, about 3-4 minutes each side.
Allow to cool for a minute or two before slicing into wedges.
Serve with sour cream and/or salsa on the side.
Experiment with different veggies depending on taste and what's in season.
Other ideas include broccoli, squash, portobello mushrooms, or corn.
Calories: 396.2

SHAMROCKS!

Happy St. Patrick's Day! (well a few days shy, but who's counting!) It's Friday and that's the start of a great St. Patty's Day weekend! And Irish, or not ('cause we are all a little green on this special day, don't you think? :) you need some dishes to celebrate your IRISH PRIDE!
So we've got 2 wonderful ways to celebrate with an Irish Pub Salad, and a SHAMROCK sugar cookie with 1/2 the sugar, that will make you so happy, you'll be dancing the Irish jig!
 ERIN GO BRAGH!

SHAMROCKS!

Prepare a lower fat sweet treat this St. Patrick's Day by making a batch of shamrock-shaped sugar cookies. If you don't have a shamrock cookie cutter, make rounds but be sure to use green sprinkles or gel for decorating.

Cook Time: 10 minutes

Total Time: 10 minutes

 

• 5 tbsp butter, softened
• 3/4 cup sugar
• 1 egg
• 1 tsp vanilla extract
• 1 2/3 cups all-purpose flour
• 1 tsp baking powder
• 1/4 tsp salt

Preparation:

Using a mixer, beat butter and sugar until creamy. Add egg and vanilla, mixing well. In another bowl, whisk together flour, baking powder and salt. Gradually stir flour mixture into butter and sugar until dough forms.Don't worry if the dough seems a little crumbly at first; it will come together. Wrap dough in plastic and chill for two hours in the refrigerator.Preheat oven to 350 degrees. On a lightly floured surface, roll out dough to a 1/4-inch or 1/8-inch thickness. Use holiday cookie cutters dipped in flour to make cutouts. Gather scraps and re-roll until all the dough is used. Place cookies 1 inch apart on a parchment-lined cookie sheet. If you're using sugar sprinkles, decorate the cookies before baking. Bake for 10 minutes or until the edges are lightly browned. Transfer to wire rack after 1 minute to cool.Makes 30 cookies, depending on size of cookie cutters used. Per serving: Calories 65, Calories from Fat 20, Total Fat 2.2g (sat 1.3g), Cholesterol 12mg, Sodium 38mg, Carbohydrate 10.3g, Fiber 0.2g, Protein
Low carb St Patrick's Day recipes

Irish Pub Salad

Serves 6 to 8
Even if it is a holiday, you still need your veggies. This pub salad is bursting with tantalizing tastes and textures and can be eaten as a main course or as a side.

1/2 cup lowfat or vegan mayonnaise (veganaise)
1 tablespoon malt vinegar
1 tablespoon Dijon mustard
2 teaspoons chopped fresh tarragon
2 to 3 teaspoons water
Salt and freshly ground black pepper
6 cups Bibb lettuce, torn
1/2 cucumber, thinly sliced crosswise
1/2 cup very thinly sliced red onion
1 cup diced, seeded tomato
4 hard-cooked eggs, peeled, cut into sixths or eighths
4 ounces crumbled blue cheese
Directions: 1. In a large bowl, whisk together mayonnaise, malt vinegar, mustard and tarragon. Whisk in enough water to make a pourable consistency. Season with salt and pepper.
2. Add lettuce to bowl and toss. Add cucumber, red onion and tomato and toss to coat. Divide salad evenly among 6 to 8 salad plates and top with eggs and cheese.
 

Green Smoothie Challenge!

OOOOOOH....now this sounds interesting...a GREEN SMOOTHIE CHALLENGE!
Now we all know we're supposed to eat our "greens", (spinach, kale, collards) 'cause they are soooooo good for us! BUT we don't always want to take the time to prepare, or maybe we don't like the taste or texture, but we all like smoothies, right? I mean, what's not to like?? Your favorite fruit and yogurt blended into a smooooooth dreamy concoction.....but how's about adding greens to that equation? Well, today I am putting a shout-out to another one of my favorite inspirational blogs "A Beautiful Mess" where they (Elsie and Emma) did just that; a green smoothie challenge!

I loved making these smoothies sooo much, I just had to share their page and pictures! http://abeautifulmess.typepad.com/my_weblog/2012/04/green-smoothie-challenge.html
Try these green smoothie recipes for 5 days and feel great! Uh, Yes please! (ps. you don't even taste the greens!)

A QUICK Bite!

In honor of ALL OF US busy people out there......today's foodie post is 3 of my favorite

  QUICK BITES!

 

Because in a day full of running around, I know you need a quick bite to fill you up and keep your metabolism going strong all day long! Now I am not saying you shouldn't grab an apple or a banana, or have a little baggie of fresh veggies in your bag to hold your cravings down until your next meal, BUT if you're looking to have a little sweet, salty or crunchy, these snacks will satisfy just that, and keep you on the healthy track. ENJOY!

 

 

First, what's a day without SWEET? 

 Skinny Cow Lowfat

Ice Cream treats

 have just that, at only 150 calories per sandwich and 3g of protein, you can have it, still feel good about your healthy day, and know that ice cream does not have to banished from your
 B-FIT4U Lifestyle.

 

 

And how's about a little CRUNCH?

POPchips

 have you covered

with a baked chip that is sure to satisfy that salty/crunchy tastebud in you!

Check out why these healthier version of chips is all the rage!

http://www.popchips.com/popchips/what-are-popchips/

 

The LUNA BAR! I call this the "busy mom bar" because I often have one in my bag for those days when I am in the car sooooo much, going from kid activity to kid activity, and I just need a little "nosh" They are full of good for you ingredients, a little protein and so many varieties, you'll never get bored. My personal favorite, Iced Oatmeal Raisin and Peanut butter Cookie, but all the flavors are delish! And they even come in a mini size for 1/2 the calories if you want you're quick bite to be a mini bite!

The incredible edible EGG!

WE LOVE EGGS!

 Scrambled, over easy, hard boiled, you name it, we will eat it!

Packed with protein, and conveniently sold as egg-whites in a carton, make this an easy, healthy, go-to meal when you need something fast. And don't only invite your eggs to come to the table for breakfast...... lunchtime, dinner, or even snack time, is a GREAT time to get this little vitamin packed, protein blast into your day to keep you revved up and going!

 

Tonight our menu is one of our favorite ways to have eggs, the FRITTATA!

Paired with a spring mix salad, with a sprinkle of lemon and olive oil, and you got yourself dinner, or as we like to affectionately call breakfast for dinner at B-FIT4U..."Binner". ENJOY!

 

Red Potato and Kale Frittata with Rosemary

(courtesy of HealthyGreenKitchen)

Yield- 8 slices

Ingredients:

*2 tablespoons olive oil
*1 tablespoon peeled and minced shallot
*2 teaspoons peeled and minced garlic
*2 1/2 cups loosely packed, very thinly sliced small red ("new") potatoes, preferably organic
*1 cup finely shredded kale, preferably organic (I used Tuscan kale)
*2-3 teaspoons fresh rosemary leaves, or to taste
*8 eggs, preferably organic and free-range, lightly beaten (you can substitute 1/2 of the eggs for egg whites in this recipe if you prefer to cut down on fat/cholesterol)
*1-2 handfuls shredded cheese, preferably raw or organic (I used sharp cheddar; parmesan or gruyere might be nice, as well)- optional
*Coarse sea salt- optional
*Your favorite all natural hot sauce for serving- optional

Directions:

1. Heat the olive oil in a cast-iron skillet. Add the minced shallot and the garlic. Keeping the heat low, saute until the shallot and garlic starts to color, but make sure it does not burn.
2. Add the thin potato slices and saute over low-medium heat for about 10 minutes, moving the potatoes around with a wooden spoon or spatula every now and then so they all cook evenly. The potatoes will soak up the oil and the pan will become dry: I remedy this by adding a few tablespoons of water to the pan every 2 minutes or so. You could keep adding oil instead, if you like, but water works just fine.
3. When the potatoes are tender, add the kale and stir around for a couple of minutes. Add the rosemary leaves and cook for another minute or two. Use a spoon or spatula to make sure the potatoes and kale are distributed evenly across the pan.
4. Pour in the beaten eggs and swirl the pan around so the eggs cover the potatoes and kale. Keep the heat as low as possible and cook, covered, until the bottom is golden brown and the egg at the top is set. If using the cheese, add it toward the end of cooking, so it melts.
5. When finished cooking, allow the frittata to cool before cutting it into slices. Depending on how much and what kind of cheese you used, if any, sprinkle with a little coarse salt before serving. You can also squirt with a little of your favorite hot sauce, if that's your thing.

Still haven't tried QUINOA?

DID YOU KNOW?

Quinoa (pron.: /ˈkiːnwɑː/ or /kɨˈnoʊ.ə/, Spanish: quinua, from Quechua: kinwa), a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the true grass family. As a chenopod, quinoa is closely related to species such as beets, spinach and tumbleweeds.

**And did you know that quinoa can be used in place of rice or any starch, for a great power punch of healthy grain and PROTEIN? Yes, this little healthy grain has protein!**

So if you're still not convinced why you should be eating this grain as part of your healthy B-FIT4U lifestyle, here are TWO great recipes to get you started!

Lowfat QUINOA oatmeal raisin cookies

1 cup quinoa flakes (you can find these online or at WHOLE FOODS)

2 cups rolled oats (not instant)

1/2 cup flour

1 cup packed brown sugar

1 teaspoon salt

1 overripe banana, mashed

1/4 cup applesauce

1 egg

1/4 cup vegetable oil

2 teaspoons vanilla

1/2 cup chopped nuts (pecans or walnuts)

1/2 cup golden raisins

2 slices dried pineapple, finely chopped

Preheat the oven to 350 degrees. Toast the chopped walnuts in the oven until fragrant, about 8-10 minutes. In a large bowl, mix the quinoa, oatmeal, flour, brown sugar, and salt.
Stir the mashed banana, egg, applesauce, oil, and vanilla into the dry ingredients until well mixed. Stir in the nuts and dried fruit.
Using a 1/4 measuring cup or a large spoon, mound portions of the cookie dough onto a cookie sheet lined with parchent, and flatten each mound of dough slightly.
Bake cookies until they are getting brown around the edges, about 15-20 minutes.
Store cookies in an airtight container.

Southwestern QUINOA salad

1 cup uncooked quinoa

2 cups fat-free, low-sodium gluten-free chicken broth

1 cup fresh or thawed frozen corn

1 15 ounce can low-sodium black beans

1 cup grape tomatoes, halved

1/4 cup finely chopped red onion

1 jalapeno pepper, finely chopped

1/4 cup chopped fresh cilantro

Juice of 1 large lime or 2 small ones (about 1/4 cup)

1 tbsp plus 1 tsp extra virgin olive oil

1/2 tsp cuminRinse quinoa thoroughly to rid it of its bitter coating.
Place in a 2 quart saucepan with the chicken broth. Bring to a boil, then cover and simmer for 10-15 minutes, until the water is absorbed and the quinoa is fluffy. Allow to cool.
Place cooled cooked quinoa in a salad bowl with the corn, black beans, tomatoes, red onion, jalapeno pepper and cilantro.
Whisk lime juice, oil, and cumin in a small bowl. Drizzle over quinoa salad, then toss.

Per Serving: Calories 181, Calories from Fat 34, Total Fat 3.8g (sat 0.4g), Cholesterol 0mg, Sodium 94mg, Carbohydrate 29.8g, Fiber 4.4g, Protein 7g

Asian Chicken and Orzo Salad

More salads, more sundresses, more beach vacations, less trips to the gym....well maybe. BUT eating salads is a great way to get all kinds of great nutrition in one bowl! AND they are satisfying and deeeeeeee-licious! So if you didn't check out yesterday's post "The birds are singing!!" just another mention, that we at B-FIT4U are going salad CRAZY, in our bid for SPRING to come a little sooner, (and to look extra fabulous in our new spring wardrobes, of course!). So sticking with that theme, here is one of our favs ASIAN CHICKEN and ORZO SALAD! Happy Weekend!~FoodieGIRL


Asian Chicken and Orzo Salad

Ingredients

• 1 (9-ounce) package frozen sugar snap peas
• 1 (16-ounce) package orzo, cooked and drained (whole wheat, if available)
• 1 cup water chestnuts, drained and chopped
• 3 cups diced cooked chicken
• 3 green onions, chopped
• 1 medium red bell pepper, diced
• 1/2 cup olive oil
• 3 tablespoons rice wine vinegar
• 2 tablespoons soy sauce
• 2 teaspoons hoisin sauce
• 1 (2-ounce) package slivered almonds, toasted (1/2 cup)

Directions

Cook sugar snap peas according to package directions; drain well.
In a large bowl, combine sugar snap peas, orzo, water chestnuts, chicken, green onion, and red bell pepper. In a small bowl, whisk together oil, vinegar, soy sauce, and hoisin sauce. Pour over orzo mixture, tossing gently to coat. Stir in toasted almonds. Cover and chill until ready to serve.
 

The birds are singing!!

Can you feel it? Spring is making its first appearance...ok so maybe it's still chilly peppers where you are, but I heard the birds singing sweetly this morning, and you know what that means....SPRING IS COMING! So in honor of spring dresses, pastel colors, Easter bunnies and shamrocks (can't forget the leprechauns, now), we are going lighter on our menu selections and reaching into our salad recipe file for some of our best B-FIT4U Spring Salad Finds! Yes, cause no one wants to wave to the birds in their new sleeveless spring dress, with a flag under their arm...you know what I mean? ;)


The GOOD for you GREEK
(cause it has quinoa and don't we love a grain that has protein! YES!)

Ingredients

• 3 tablespoons freshly squeezed lemon juice
• 1 tablespoon red wine vinegar
• 1/4 teaspoon dried oregano
• 1 clove garlic, smashed and finely chopped to a paste
• Kosher salt and freshly ground black pepper
• 1/4 cup extra-virgin olive oil
• 1 cup quinoa
• Kosher salt and pepper
• 2 cups red and yellow grape tomatoes, halved
• 1 cup pitted kalamata olives
• 2 green onions (green and pale green part), thinly sliced
• 2 pickled cherry peppers, diced
• 1 small red onion, halved and thinly sliced
• 1/2 English cucumber, cut into small dice
• Feta, for sprinkling

Directions

Whisk together the lemon juice, vinegar, oregano, garlic and some salt and pepper in a small bowl. Slowly whisk in the oil until emulsified. Let sit at room temperature while you prepare the salad to allow the flavors to meld.

Rinse the quinoa in a strainer until the water runs clear. Combine the quinoa, 2 cups water, 1 teaspoon salt and 1/4 teaspoon pepper in a small saucepan, bring to a boil and cook until the water is absorbed and the quinoa is tender, about 15 minutes.

Transfer to a bowl, fluff with a fork and let sit for 5 minutes to cool slightly. Add the tomatoes, olives, green onions, cherry peppers, red onions, cucumbers and dressing and toss to coat. Cover and refrigerate for at least 1 hour and up to 8 hours before serving. The longer it sits the better the flavor.

Just before serving, transfer to a platter and sprinkle feta on top.
 

 

 

What is a CHIA SEED?

Have you heard all the news floating around about this new superfood, CHIA SEEDS? Wondering what they are and how they can benefit you, and what do you do with them anyway??

Well CHIA seeds are:

Nature's Complete Superfood.

Is the highest plant based source of Omega 3, dietary fibre and protein.

Chia is a great tasting seed that is easy to include in the daily diet for improved health.

Chia seeds were first used as food as early as 3500 BC and were one of the main dietary components of the Aztecs and the Mayans.

 
AND how do you use CHIA?
From smoothies, to salads, to entrees, just sprinkle some chia seeds for a bonus nutrition boost. They have a great, mild nutty taste and can also be put in dressings and yogurt. Go bananas for your chia with this fun smoothie recipe................
Strawberry Banana Smoothie with Chia Seeds

A superfood smoothie consisting of fresh fruits, chia seeds, and coconut milk

Ingredients

• 1 cup (250 mL) fresh strawberries, hulled and cleaned
• 1 peeled banana, frozen
• 4 cubes of ice
• 1 T chia seeds soaked in 1/4 cup (60 mL) of water
• 1/3 cup (160 mL) light coconut milk

Instructions

1. Combine all ingredients in a blender.
2. Pulse to desired consistency, adding more water to thin if necessary

 

Exercise feeling tired?

Is your exercise routine becoming stale, old and tired?
You need to add a boost of fun and change it up a bit, OR you're going to keep hitting that snooze alarm button in the morning, and finding an excuse not to do it! You see it's about MOVING! You don't have to get on that dreaded treadmill if that's not your thing, but you do need to MOVE that BODY everyday to keep yourself healthy and strong! So today we are sharing with you one of our favorite lists from Fitness trainer, Nicole Nichols of a whole month's worth of FUN workouts to get you movin' and a groovin' again, (and in shape for those warmer months ahead!)
Click on this link for her wonderful article and you can download her 30 day calendar of FUN FITNESS and get started today!
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1296

Easy dinners

Easy dinners to start off the week....this is exactly what we need! I remember my mom had what I like to affectionately call, "staples", those certain meals she cooked frequently for our family that we just loved! And often those meals were done on certain days of the week, which now I realize as an adult, what a great way to stay organized!! Now I can't say I fall in line with this all the time, but I sure do try to keep to that sentiment because with this schedule it really makes the week run smoother
Vegetarian Mondays, Taco Tuesdays,  Pasta Wednesdays,  Crockpot Thursday, and Leftie Fridays (leftovers).

So if you are like any of the rest of us busy people running around the hamster wheel trying to get it all done, this might just be the "easy pass" for you, too, to get control of your week and your healthy eating with a schedule. Now instead of thinking, "What's for dinner?" You know that on monday, for instance, you only have to "google" a vegetarian recipe, and on tuesday you look up a new taco recipe, or use your trusty old favorite! So here's what's on my menu tonight! ENJOY!

VEGETARIAN MONDAY~

STIR FRY FUN!

Ingredients
Makes 4 servings
1/4 cup low-sodium soy sauce
1/4 cup mirin (Japanese rice wine), or semisweet white wine (such as Riesling)
1/4 cup orange juice
1/4 cup water
2 tbsp rice vinegar
1/4 tsp crushed red pepper flakes
1 tbsp canola oil
3 cloves garlic, minced
1 large bunch broccoli (1 1/4 lbs), trimmed and cut into small florets
1 bunch asparagus (1 lb), trimmed and sliced on diagonal into 2-in pieces
2 cups (8 oz) frozen shelled edamame
2 cups fresh snow peas (6 oz)
11/2 tsps cornstarch, dissolved in [1/4] cup cold water
1 tsp toasted sesame oil
3 cups cooked brown rice

Directions
Combine the soy sauce, mirin or white wine, orange juice, water, rice vinegar, and red pepper flakes in a small bowl. In a large wok or very large deep skillet the canola oil over medium-high heat. Add the garlic and cook, stirring, until fragrant, about 30 seconds. Add the broccoli, asparagus, edamame, and snow peas. Raise the heat to medium-high, and cook, stirring occasionally, until the vegetables are slightly softened, about 3 minutes. Add the mirin-soy mixture and cook, stirring, until the vegetables are crisp-tender, about 4 minutes. Add the dissolved cornstarch and stir to incorporate. Cook until the mixture thickens slightly, an additional 2 minutes. Drizzle with the sesame oil and serve over rice.

Serving size
1 1/2 cups stir-fry
3 tablespoons sauce
3/4 cup cooked brown rice

Friday night fish "fry"!

Do you love a good fish fry? You know that lightly battered dipped white fish fried to perfection with a side of french fries, so crispy you fall in love the first bite? ME TOO! But fried food is sooooooooooooo not healthy, but you knew that ;) Because your perfect food is taking in all that oil when it is being fried, you end up with a plate of fat and calories. Oh boo! But that doesn't mean that "fish frys" are out of your B-FIT4U lifestyle, right? Of course not! We have an "oven-fry" that will have you savoring your FRIDAY NIGHT FISH FRYS once again! (with a side of baked oven fries, too!)
**And you'll be having fish for dinner, so bonus on the healthy points for you this week **

Friday night fish "fry"
Vegetable cooking spray

4 (4 ounce) fillets of white fish ( flounder or tilapia)

1/3 cupmilk

1/4 cupall-purpose flour

2 cupsPepperidge Farm® Generous Cut Zesty Italian Croutons, crushed**

1. Preheat oven to 450 degrees F. Spray baking sheet with vegetable cooking spray.
2. Dip fish into milk. Coat with flour and then dip in milk. Coat with crushed croutons.
3. Place fish on baking sheet. Spray fish with vegetable cooking spray.
4. Bake for 10 minutes or until fish is done. Serve with tartar sauce (lowfat mayonnaise mixed with sweet relish and a dash of red wine vinegar for some zing!)

Oven baked frenchies
2 baking potatoes
Chili powder OR season salt/pepper
Egg whites

Wash potatoes and dry well. Lightly beat the egg whites with a fork until foamy. Add the seasoning you like. Put potatoes in microwave after piercing with a fork. Cook until soft.Cut in wedges. Spray pan with non stick spray.Bake at 400°F for 1/2 hour, turning potatoes once, until brown and crisp.