Summer Hoorah!

It's the last Summer Hoorah~Labor Day weekend! Any fun plans? Well, of course you know a BBQ or picnic, or just plain eating out is going to be in your weekend plans! So why not have your holiday fun and eat it too!? YES!

With these Stuffed Turkey Burgers, you're going to be the life of the party, you're going to stick to your healthy eating lifestyle, AND you're going to have fun! Who doesn't like to have fun?? SO GET OUT THERE THIS WEEKEND! Feel the fresh air, take a hike, catch up with family and friends, and for pete's sake (who is this pete, anyway? I have always wondered that....?) EAT! Yes, EAT! Enjoy the flavors and smells around you and EAT, but remember your B-FIT4U mantra:

"Mindful Eating is Healthy Eating"

(portion control, folks;)

 

HAPPY LABOR DAY WEEKEND B-FITTERS!~FoodGIRL

 

 

Happy Little STUFFED TURKEY BURGERS

 

Ingredients

• 1 1/4 pounds lean ground turkey breast
• 1/2 cup chopped roasted red peppers
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 teaspoons salt
• Freshly ground black pepper

Directions

Divide turkey into 4 equal sized rounds. Make 2 equal sized patties out of each round so you have 8 patties total. Sprinkle 4 of the patties with 2 tablespoons red peppers and cheese, and top with remaining patties, working the turkey around the edges to seal burgers closed. Season with salt and a few grinds of pepper. Grill or broil until cooked through, about 5 minutes per side.
SERVES 4
Calories: 199
Total Fat: 5 grams
Saturated Fat: 2 grams
Protein: 39 grams
Total carbohydrates: 2 grams
Sugar: 1 gram
Fiber 0 grams
Cholesterol: 64 milligrams
Sodium: 376 milligrams

Shrimp and Quinoa!

You asked for it, MORE RECIPES! Now this is just plain one of our FAVORITES!

 Pesto Shrimp and Snow Peas over Quinoa

 It's sooooo easy to make and quick to the dinner table (or lunch table, whichever you prefer we don't discriminate over healthy here ;) So eat it up! Full of protein and a flavor burst in your mouth, you're going to want to go back for seconds....BUT you're smarter than that...portion control B-fitters ;) ENJOY!

 

 Pesto Shrimp and Snow Peas over Quinoa

3/4 c uncooked quinoa

1 1/3 c water

1 tbsp olive oil

2 cloves garlic, minced

1 lb lg peeled shrimp

3 c snow peas (about 8 oz)

1/4 c prepared basil pesto

2 tbsp lemon juice

1. Put quinoa in fine mesh strainer and rinse well under cold water. Transfer to medium saucepan and add water. Bring to a boil, reduce heat to low, cover, and simmer until water is absorbed and quinoa is tender, 12 to 15 minutes. Fluff with fork and cover until ready to serve.

2. Heat oil in large nonstick frying pan over medium-high heat while quinoa cooks. Add garlic and cook, stirring, 30 seconds. Add shrimp and cook, stirring often, until just pink, about 3 minutes. Stir in snow peas and cook, stirring, 2 minutes longer. Add pesto and lemon juice and cook until warmed and shrimp is done, about 1 minute. Serve over quinoa.

Nutrition (per serving): 372 cal, 32 g pro, 28 g carb, 4 g fiber, 14.5 g fat, 3 g sat fat, 293 mg sodium

Asian inspired!

So often we talk about Taco Tuesdays but what about Asian Wednesdays? Yes, why not! A great way to get some extra veggies into your diet, Asian inspired dishes are popping up all over menus these days and many are soooo good for you! So why not try it at home? Alot easier than you think, AND you can control the quality of your ingredients! So how's about some Asian noodle bowls to satisfy your tastebuds and hug your waistline tonight!

Asian Noodle Bowl

8 ounces soba noodles or whole-wheat spaghetti
2 teaspoons canola oil
1 bunch scallions (white and green parts), sliced
(1/4 cup reserved for garnish)
1 tablespoon minced peeled fresh ginger
1 pound skinless boneless chicken breasts, thinly sliced
1 15-ounce can baby corn, drained
½ pound broccoli florets (about 3 cups)
½ pound fresh shitake mushrooms, stemmed and sliced
1 red bell pepper, seeded and thinly sliced
1/3 cup low-sodium chicken broth
¼ cup low-sodium soy sauce
1 teaspoon toasted sesame oil

Bring a large pot of water to a boil. Add the noodles or pasta and cook according to the directions on the package.
Heat the canola oil in a wok or very large skillet over medium heat. Add the scallions and ginger and cook, stirring, until fragrant but not browned, about 30 seconds. Add the chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Add the baby corn, broccoli, mushrooms, pepper slices, broth, and soy sauce and cook, stirring occasionally, until the broccoli is bright green and crisp-tender and the peppers are crisp-tender, 5 to 6 minutes. Add the noodles and sesame oil and toss to combine. Divide among 4 bowls and garnish with the reserved ¼ cup of scallions.

Makes 4 servings

Serving size: 2 ½ cups noodle mixture

Per serving: Calories 530; Total Fat 8g (Sat Fat 1g, Mono Fat 3.5g, Poly Fat 2.5g); Protein 38g; Carb 77g; Fiber 11g; Cholesterol 65mg; Sodium 800mg

Skinny POP!

So I know you can pop your own popcorn BUT have you tried SKINNY POP??

It's a great already popped for you snack food that's guilt free, why? 'Cause it's popcorn! Full of fiber to keep you full, low calorie, gluten, dairy and nut free and OH SO GOOD! In flavors like black pepper and sea salt, it is just the healthy crunch you can put in your day! And like we said, we know you can pop your own popcorn, but this is soooo conveniently packaged for you and ready for your on the go lifestyle. Bring it to work, to your kids sports games, have it on hand as an after school snack, or ready for movie night (or sneak it into the theatre for a better for you version of movie popcorn!)
And did you know that snacking lowfat snacks throughout your day is going to keep your metabolism revved up for weight loss! YEP! So keep snacking B-Fitters!
Here's something fun we did for our weekend hike snack with our Skinny Pop, Enjoy!!
POPCORN TRAIL MIX

Ingredients:

1. 1/3 cup popping corn (recipe requires 4 cups popped corn)
2. 2/3 cup pepitas (pumpkin seeds)
3. 2/3 cup slivered almonds
4. 2/3 cup golden raisins
5. 1/2 cup shredded coconut  
6. 2/3 cup condensed milk

Instructions:

1. Pop the popcorn in an electric air popper.
2. Into a large bowl, add popped corn, pepitas, almonds, raisins and coconut.
3. Drizzle condensed milk over mixture and stir to coat ingredients.
4. Spread evenly onto an oven tray.
5. Bake at 300 degrees Fahrenheit for 40 minutes or until golden, stirring occasionally.
6. Break cooled trail mix into pieces.

No Fuss Friday Night!

You're tired from a busy week. We're tired from a busy week.  So here it is, something simple, satisfying and easy to pull together in no time! It's a simple, no fuss Friday night supper. Happy Weekend~FoodieGIRL
Chicken-Mushroom Quesadillas

1 tablespoon canola oil
1 large onion, chopped
8 ounces white button mushrooms, coarsely chopped (about 3 cups)
3 cloves garlic, minced
2 cups cooked diced skinless boneless chicken breast (1 breast half)
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon dried oregano
2 cups baby spinach leaves, coarsely chopped
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Four 10-inch whole-wheat flour tortillas
1 cup shredded sharp cheddar cheese
½ cup salsa
¼ cup reduced-fat sour cream

Heat the oil in a large skillet over medium heat. Add the onions and mushrooms and cook, stirring occasionally, until the mushroom water is evaporated and they begin to brown, 5 to 7 minutes. Add the garlic and cook, stirring, for 1 minute more. Add the chicken, cumin, chili powder, and oregano and stir until all the spices are incorporated. Stir in the spinach, salt, and pepper and cook until the spinach is wilted, about 2 minutes.

Lay the tortillas on a flat surface. Sprinkle half of each tortilla with 2 tablespoons of shredded cheese. Spoon [1/4] of the chicken mixture on top of the cheese on each tortilla, then top each with 2 more tablespoons of cheese and fold the tortillas over into half-moons, pressing down lightly to seal them closed.

Spray a large nonstick skillet with cooking spray and preheat over medium heat. Place 2 quesadillas in the pan and cook, turning once, until lightly browned and the cheese is melted, about 3 minutes per side. Repeat with the remaining quesadillas. Slice each quesadilla in half. Serve with the salsa and sour cream.

Makes 4 servings
Serving size: 2 quesadilla pieces, 2 tablespoons salsa, and 1 tablespoon sour cream

Per Serving:
Calories 430; Total Fat 19 g (Sat Fat 8 g, Mono Fat 5 g, Poly Fat 1.5 g); Protein 22 g; Carb 43 g; Fiber 8 g; Cholesterol 55 mg; Sodium 1000 mg

Pasta so yum!

An EASY PASTA dish that's vegetarian and satisfying?! Yes, you got it here! Oh, and did we mention good for you, too, AND under 500 calories? Yep, it's a real winner in our book! Simple, delicious and nutritious! ENJOY!~FoodieGIRL

 

Penne with Zucchini, Herbs and Lemon

¾ pound whole wheat penne pasta
¼ cup olive oil
4 large cloves garlic, thinly sliced
2 medium zucchini (8 ounces each), sliced into 1/4 -inch thick half moons
3 tablespoons fresh lemon juice
2 teaspoons finely grated lemon zest
3/4 teaspoon salt
¼ teaspoon freshly ground black pepper
3 tablespoons chopped fresh mint leaves
3 tablespoons chopped fresh basil leaves
3 tablespoons chopped fresh flat leaf parsley leaves
¼ cup freshly grated Parmesan cheese (3/4 ounce)

Bring a large pot of water to a boil Add the penne and cook until al dente according to the directions on the package.

Meanwhile, add the oil and garlic to a large skillet and cook over a medium-low heat, stirring often, until the garlic is lightly golden brown, about 6 minutes; be careful not to let the garlic burn. Add the zucchini, cover and cook, stirring occasionally, until the zucchini is tender, about 6 minutes. Remove from the heat. Stir in the lemon juice, zest, salt and pepper.

Drain the pasta and return it to the pasta pot. Add the zucchini mixture to the pasta along with the herbs and the parmesan cheese. Toss to combine.

Makes 4 servings
Serving size 2 ¼ cups

Per Serving:
Calories 490; Total Fat 17.5 g; (Sat Fat 3 g, Mono Fat 10.5 g, Poly Fat 1.5 g) ; Protein 14 g; Carb 70 g; Fiber 9 g; Cholesterol 5 mg; Sodium 550 mg

Pass the VEGGIES, please!

Thinking of going Vegetarian, or looking to cut a little more meat OUT of your regular diet routine? BUT afraid that you won't get that much needed PROTEIN that your body needs? No worries! They are tons of veggie options out there that will give you that protein punch, and you won't miss the cholesterol and fat that animal proteins can bring. So consider doing a vegetarian night once or twice a week at your house, flush the fat out of your body with some great vegetable choices, and get your extra HEALTHY ON!

Beans

Although technically considered fruits and legumes, beans top the list when it comes to protein-rich food sources. Pinto, garbanzo, white, kidney, lima and soy beans are all packed with protein. Per 100g, the average protein content of beans is 9g, but some varieties contain as much as 12g per 100g – making the almighty bean the vegetarian source of protein.

Asparagus

Per serving, asparagus delivers over 3g of protein. This lanky, green vegetable is extremely versatile, as it can be boiled, grilled, steamed or fried.

Cauliflower

Excellent in curries and soups and equally appealing eaten mashed or as a steamed side dish; not only is cauliflower versatile and healthy but it contains 3g of protein per serving.

Broccoli and Brussels Sprouts

Tying for fourth place are two more examples of healthy, green vegetables: broccoli and brussels sprouts. Both of these vegetables are protein-rich, low in fat and easily prepared; making them ideal side-dishes.

Artichoke

Artichoke is another vegetable that is high on the list when it comes to protein content. Serving up just under 3g of protein per serving, artichokes are an excellent addition to pasta, salads and soups and provide an earthy, intense flavor.

Watercress

Tiny yet surprisingly rich in protein, watercress is next on the list. Per 100g serving, watercress delivers almost 3g of protein, which, for its size, renders it an excellent source of the nutrient. Perfect for salads, soups and sandwiches, watercress can easily find its way into your diet.

Sweetcorn

It might be slightly more calorific than the other vegetables listed here, but sweetcorn also has its benefits: Per serving, it contains almost 3g of protein and is a delicious addition to many popular recipes.

Here's a handy dandy list to print and take with you!

1. Cauliflower (three flowerets): 1 g
2. Beets (one-half cup of slices): 1.4 g
3. Collards (one-half cup): 1.8 g
4. Green beans (one cup): 2.4 g
5. Sweet corn (one small ear): 2.6 g
6. Spinach (one-half cup): 2.7 g
7. Artichokes (one medium): 4.2 g
8. Portobello mushrooms (one-half cup sliced): 4.9 g

LOVE your BODY

THE POWER OF THE MIND is well, a POWERFUL thing! If you're going to sit there in front of the mirror ridiculing what you perceive to be your "flaws", then you're ultimately setting yourself up for weight loss failure. YOU HAVE TO BELIEVE TO ACHIEVE! First off, you're beautiful inside and out.. Secondly, your extra weight is not good for your health, PLAIN TRUTH!.And you don't want that for the beautiful soul inside of you.
SO to change this, you must start with a POSITIVE MIND.

FOCUS on the good, make small changes, ask for help, start journaling your food intake to see where changes can be made, ask for help, see yourself as the beautiful person you are and take positive steps to a positive change, and ASK FOR HELP! Whether it's from a good friend, family member, or trained professional food guru, like moi ;)  OR a personal trainer, ASK FOR HELP! You don't have to do this alone! YOU CAN LOSE THE WEIGHT! And there are so many people willing to help, you just have to ask. And if you think you need to be a celebrity to have a nutrition coach or a personal trainer, well throw that excuse out the window! You don't have to use a professional for a long period of time, you can pick our brains for one session, and believe me, you will come away with a POSITIVE OUTLOOK and GOALS to ACHIEVE WEIGHT LOSS SUCCESS and a POSITIVE MIND!

 

 

One SMART cookie

LOVE TO BAKE but feel like all those extra calories you're consuming in butter and flour are slowing your weight loss down?? Here's a great tip to make your cookies, and eat them, too!!When you make your cookie dough, bake off 2 cookies per person and freeze the rest of the dough into a log form. Then "slice and bake" as needed, when desired. OH YES PEOPLE, portion control is YOUR ANSWER. And did you know that those who allow themselves a treat once in a while are more likely to stay on track to a great weight loss in the end? So don't deprive yourself, portion, portion, portion. :)~ FoodieGIRL

 

HONEY OATMEAL RAISIN COOKIES

Cooking spray

2 tablespoons unsalted butter, melted

1/4 cup canola oil

1/2 cup honey

1 large egg

1/4 cup smooth unsalted almond butter

1/2 teaspoon vanilla extract

1/4 cup nonfat dry milk

1 cup whole-wheat pastry flour (or 1/2 cup each all-purpose and whole-wheat flour)

1/2 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/4 teaspoon salt

1 3/4 cups rolled oats

1/2 cup raisins

Directions

Preheat the oven to 350 degrees F. Mist 2 baking sheets with cooking spray. Beat the butter, canola oil, honey, egg, almond butter and vanilla extract in a large bowl with a mixer until combined.

In another bowl, whisk the dry milk, flour, baking soda, cinnamon and salt. Add the flour mixture to the butter mixture and stir to combine. Stir in the oats and raisins.

Scoop tablespoonfuls of batter about 2 inches apart onto the prepared baking sheets. Bake until golden, about 12 minutes. Let the cookies cool 2 minutes on the baking sheets, then transfer to a rack to cool completely. Store in a loosely covered container for up to 3 days.

Per cookie: Calories 100; Fat 5 g (Saturated 1 g); Cholesterol 10 mg; Sodium 45 mg; Carbohydrate 13 g; Fiber 1 g; Protein 2 g

Spinach and Orzo Salad

It's almost the weekend!! Looking for a great go-to salad that will keep you satisfied and still keep you on track to your weight loss? This Spinach and Orzo salad is going to make your tastebuds swoooon with delight! Because listen up! You're not a cliche' and by that we mean, don't wake up monday morning with a food hangover wondering why you fell of the wagon, again on the weekend! No excuses this time! You ate great all week, so keep it up this weekend! It's only 3 days, get your HEALTHY ON!

 

 

Spinach and Orzo Salad

(add chicken or shrimp to this dish for a power-punch of protein or chopped tomato for some great antioxidant power)

 

Ingredients

 

 

• 8 ounces orzo pasta
• Salt
• 1/4 cup pine nuts
• 6 ounces feta cheese, roughly crumbled
• 2 ounces Kalamata Greek olives pitted, roughly chopped, about 1/2 cup (about 20 olives)
• 4 ounces baby spinach
• 1/2 cup chopped red onion (about half a red onion)
• 3 Tbsp olive oil
• 1 Tbsp balsamic vinegar
• 1 Tbsp red wine vinegar (can substitute white vinegar or lemon juice)
• 1 teaspoon Dijon mustard
• Pinch dried basil
• Pinch dried tarragon
• Salt and freshly ground black pepper to taste

Method

1 Cook the orzo pasta. Bring to a boil a pot with 2 quarts of water in it. Once the water is boiling, salt it with a couple teaspoons of salt. Once the water returns to a boil add the orzo to the pot. Leave uncovered, cook on high heat with a vigorous boil. Put the timer on for 8-10 minutes, or whatever your pasta package says is appropriate for al dente (cooked but still a little firm). Drain. Rinse with cold water to cool quickly.
2 Toast the pine nuts by heating a small skillet on medium heat. Add the pine nuts and stir occasionally until the pine nuts are lightly browned. Pay attention or you'll burn the pine nuts.
3 Take half of the spinach and purée it in a food processor or blender, adding one tablespoon of the olive oil. Roughly chop the other half of the spinach. In a large serving bowl mix the spinach purée olive oil mixture in with cooked orzo until the pasta is well coated with the purée. Then gently mix in the remaining spinach, the red onion, feta cheese, pine nuts, and the Kalamata olives.
3 In a small jar, combine the remaining olive oil (2 Tbsp), balsamic vinegar, red wine vinegar, mustard, dried basil, and dried tarragon. Put a lid on the jar and shake to combine. (You can also just whisk together these ingredients in a small bowl, but the jar method works great to get a good emulsion.) Pour over orzo spinach mixture and gently mix in until well incorporated.
4 Chill for at least an hour before serving.

Happy Weekend~FoodieGIRL

BEST of SNACKS!

Did you know that "snackers" are less likely to be overweight than "non-snackers"! Yes, pass the chips, please! Ok, maybe not exactly the chips but with so many great healthy snack options out there, what are you waiting for? GET TO SNACKING! You see, snacking can keep your metabolism revved up for optimal weight loss throughout your day and for your workouts. Not to mention, snacking will also keep you from overeating at meals and plain ol' binging at your weakest moment in the day, mid-morning. late afternoon, late night....

BUT you must remember two key things when it comes to snacking

PORTION CONTROL and HEALTHY Choices!

Watch your serving sizes, they are on the packaging, follow them! And look over the ingredients list,. are they wholesome and healthy?

 

Here's our BEST of SNACKS list to get you started!

(**All products are listed by Brand)**

 

Best hummus: Sabra

Best Fitness Bar: Be Kind

Best Popcorn: Smart Pop by Orville Redenbacher

Best Cracker: Triscuits

Best Greek Yogurt: Oikos

Best cheesesticks: Sargento Cheddar

Best English Muffin: Thomas' Honey Wheat Double Fiber muffin

Best Frozen Waffle: Van's

Best Frozen Mac and Cheese: Amy's

Best Gluten Free Cereal: Van's

Best Cereal: Barbara's

Best Chips: PopsChips

Best Tortilla Chips: Garden of Good Eating

Best Nuts: Planters (portion control packs)

Best frozen treat: Skinny Cow or Yoplait Greek Yogurt Frozen Pops

Best Chocolate: Look for Dark Chocolate with 70% Cacao

Happy Snacking!! ~FoodieGIRL

HAPPY place

Finding your HAPPY place in a work week full of chaos can be, well, difficult! RIGHT?  Does it feel like everyone is breathing down your neck all at once, and that deadline is tomorrow and well, how the heck are you going to reach Friday feeling so overly stressed by, well EVERYTHING?! Seriously, sometimes there's just alot of, "wells".....SO JUST STOP! Don't dig yourself so deep into that "well" of busy stress, that you forget to B-FIT4U! Oh, did you forget that YOU'RE in CONTROL of your LIFE! Yep, hard to hear sometimes when everyone is yelling at you at once. BUT really, how you react to the adversities of life is your POWER!

YOU have the POWER to turn OFF the NOISE!

SO quit your cranky, and FIND YOUR ZEN. 

Is it in your favorite cup of coffee? Then take a minute to yourself and enjoy that cup!

Is it in that book you've been meaning to read? Then read it!

Find a place in this life for YOU!!!! You know yourself better than anyone else, and if you're looking for the validation of others to know who exactly you are, then you're not tuning out the noise! TUNE IT OUT, look in the mirror, take a long hard look at beautiful, wonderful you, and smile at yourself! Take the time to get to know YOU through the things you LOVE.

See life is not just about eating and exercising right, it's wellness from the inside out.

Isn't it time you started to B-FIT4U?

Snacks on the GO!!

Well, it's BACK TO SCHOOL for lots of folks around the country, and whether you're getting the kids ready for the bus, or still sunning yourself by the pool, the key to a successful day is GOOD NUTRITION!  Everyone, including you, needs some healthy "on the go" snacks to keep your body fresh and fueled throughout the day.So keep this handy dandy list with you and get your healthy snack on TODAY!

 

Lowfat cottage cheese

cheesesticks

lowfat pudding snacks

 dried fruit

nuts

frozen fruit bars

greek yogurt

fresh fruit

tuna salad in a pouch

animal crackers

graham crackers

 pretzels

soy chips

single serving soups

whole wheat crackers

peanut butter

dry cereal in a baggy (great crunchy snack on the go!!)

***AND on your day off, take the time to make these great lowfat muffins, great for breakfast, lunch or snacktime, it's a sure-fire way to get nutrition and satisfy those hunger cravings!

 

LOWFAT OATMEAL APPLE MUFFINS

Ingredients:

• 2 cups apple, peeled and shredded
• 1 1/2 cups all-purpose flour
• 1 cup quick oats
• 2/3 cup firmly packed brown sugar
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp cinnamon
• 1/4 cup fat-free milk
• 2 tbsp canola oil
• 1 tsp vanilla extract
• 1 cup plain fat-free yogurt
• 2 egg whites

Preparation:

Spoon flour into measuring cups and level with a knife. Place flour in a large mixing bowl and add oats, brown sugar, baking powder, baking soda, salt and cinnamon. Stir with a whisk.Combine milk, oil, vanilla, yogurt and egg whites, stirring until well blended. Add wet ingredients to flour bowl and stir until just moist. Blot shredded apple on kitchen paper to get rid of excess moisture, then add apple to mixture and stir.Spoon batter into a lined 12-cup muffin tin. Bake at 400 degrees for 20 minutes

 

Energy!

It's almost the weekend! Happy Friday, B-fitters!

Here's a great Energy Bar that is sure to put a power-punch into your Saturday and Sunday and get you revved up to GO GO GO! Take a hike, get out there and enjoy this summer to the fullest! Grab a friend and see the countryside on your bikes, or feel oh so zen with a rooftop yoga session. Whatever you do this weekend, get out there and breathe!

Energy Bars

Cooking spray
1 cup quick-cooking rolled oats
1/2 cup shelled unsalted raw sunflower seeds
1/2 cup toasted wheat germ
1/4 cup whole-grain pastry flour or whole wheat flour
1/2 cup dried apricots
1/2 cup raw almonds
1/2 cup raisins
1/2 cup pitted dried dates
1/2 cup nonfat dry milk
1/2 teaspoon ground cinnamon
1/3 cup pure maple syrup
2 large eggs

Preheat the oven to 350°F. Coat a 9 x 13-inch baking pan with cooking spray.

Place all the ingredients, except the maple syrup and eggs, in a food processor and pulse until everything is finely chopped. Add the syrup and eggs and pulse until the mixture is well combined. It will resemble a coarse paste.

Transfer to the baking pan and spread evenly to cover the bottom. Bake until lightly browned, about 20 minutes. Allow to cool for 15 minutes, then cut into 20 bars. Store in an airtight container at room temperature for about 3 days or wrap individually and freeze for up to 3 months.

Makes 20 bars, each about 3 x 1 1/2 inches

Serving size: 1 bar

Per Serving:
Calories 133; Total fat 5g (Sat fat 0.6g, Mono fat 1.8g, Poly fat 2g); Protein 5g; Carb 20g; Fiber 2.5g; Cholesterol 21mg; Sodium 19mg

Panini without bread?

Who doesn't LOVE a Panini? All that chewy, oooey, goodness in between two slice of crunchy, toasted bread! But unless you're super-human, eating those kinds of calorie laden lunch/brunch or dinner treats, can be, well, not so figure friendly. So what's a B-Fitter to do? Well, you can split it with a pal, half the calories, no genius needed to figure that one out. It can be an occassional indulgence, or you could lose the bread all together, every once in awhile and try this incredible PORTOBELLO PANINI that's going to knock your socks right off! Unless you're wearing flip flops, then those will go flying and your swimsuit will thank you too!

Portobello Panini with Gorgonzola and Sun-Dried Tomatoes

4 sun-dried tomatoes (not oil packed)
Boiling water
4 portobello mushrooms (2 ounces each)
¼ cup crumbled Gorgonzola cheese
1 tablespoon plus 1 teaspoon olive oil
Salt and freshly ground black pepper to taste


Reconstitute the sun-dried tomatoes by soaking them in boiling water for 10 minutes. Remove the tomatoes from the water, pat dry, and chop them.
Slice the stems off the mushrooms so they can lay completely flat. Slice each cap in half so you have 8 round mushroom slices. Top half of the mushrooms with 1 tablespoon of the chopped tomatoes and 1 tablespoon of the cheese. Top with the remaining mushroom slices. Brush the top side of each “sandwich” with some of the oil.
Preheat a large nonstick skillet or grill pan over medium-high heat until good and hot. Place the mushroom sandwiches in the hot pan carefully, oiled side down, and cook for 2 minutes. Brush the top half with the remaining oil, flip with a spatula, and cook until the mushroom softens and begins to brown and the cheese is melted, about another 2 minutes. Season with salt and pepper and serve.


Serves 4
Serving size: 1 panini


Per serving: Calories 90; Total Fat 7g (Mono Fat 3.3g, Poly Fat 0.7g, Sat Fat 2g); Protein 3g; Carb 5g; Fiber 2g; Cholesterol 5mg; Sodium 100mg