Brrrrrrr.....SOUP'S ON!

There seems to be a winter chill in most places today, and that makes the perfect excuse to pull out your pots and pan and make a BIG batch of soup!
Soup is filling, good for you and very, very figure friendly! It should definitely be on your "go to" list when it comes to nutrition and losing weight in the New Year! Low cal, lowfat, and  seriously a great way to satisfy your hunger anytime of the day (and one of our favorites to keep our hunger at bay before dinner) Not to mention you can get a ton of vegetables in one serving! And did we mention, when you make soup, you can freeze it in individual servings to pop into your microwave anytime? YEP, it's a great way to feed your hunger and lose weight! Try one of our favorites, full of good for you greens, fiber rich beans, and lowfat turkey sausage. YUMMMMY~FoodieGIRL

AND don't let the long ingredient list make you cringe, this soup is as easy as throwing everything into a pot, so what are you waiting for??
KALE, WHITE BEAN and TURKEY SAUSAGE SOUP

Ingredients:
1 pound Italian turkey sausage (casing removed) (for a quick version, you can buy turkey sausage crumbles already cooked)
1 tablespoon olive oil
1 onion (chopped)
2 cloves garlic (chopped)
2 stalks celery (chopped)
2 carrots (chopped)
1 28 ounce can diced tomatoes
1 15 ounce can white beans
1 bunch kale (chopped)
1/2 teaspoon oregano
1 bay leaf
1/4 red pepper flakes (optional)
salt and pepper to taste
1 parmigiano reggiano rind (optional) (you can always sprinkle some parmesan on for taste and garnish at the end too)
* chicken stock
1 handful parsley (chopped, optional)
* parmigiano reggiano (grated, optional)

Directions:
1. Brown the sausage in a large pan and set aside.
2. Heat the oil in the same pan.
3. Add the onions and saute until tender, about 7-10 minutes.
4. Add the garlic and saute until fragrant, about 30 seconds.
5. Add the sausage, celery, carrots, tomatoes, white beans, kale, oregano, bay leaf, red pepper flakes, parmigiano reggiano rind.
6. Add enough chicken stock to cover.
7. Bring to a boil, reduce the heat and simmer for 30-60 minutes.
8. Remove the bay leaf and parmigiano reggiano rind.
9. Serve garnished with chopped parsley and grated parmigiano reggiano

Welcome Back (and all that good stuff!)

Welcome Back, B-fitters!

We hope you've had a restful and fun Holiday and are ready to start a New Year revived and fresh! This is your year to shine, inside and out! So let's start with the basics......small changes equal BIG results, and you're ready to  B-FIT4U!!

 

Now, you know how we play around here....if we have said it once, we've said it twice..."don't be a cliche' this New Year!" What do we mean? Don't go head over heels to the gym and starve yourself this month....that's what everyone else is doing, and you know what? They will stop doing it come February because they are not making realistic goals, but dieting. What you need to do is B-FIT4U everyday! This is NOT A DIET! You created a lifestyle change for yourself last year that included eating well and getting out there and moving (AND taking care of your mind....just breathe) SOOOOO this NEW YEAR, continue on that journey to Being-FIT4U! Whether you fell off the food wagon during the Holidays, or you clung onto your new healthy lifestyle change with great gusto, you are ready to do more, be more, experience more!

GET OUT THERE AND MOVE EVERYDAY, EAT RIGHT AND FEEL GOOD!

And here's a reminder of our handy dandy checklist to keep with you to get you back on track this January!

 

 

OUT OF CONTROL CHECKLIST:

 

Questions to ask yourself when you need to get back on that “Food” wagon:

 

Am I eating enough protein?

 

Am I skipping meals and not “interval eating” every 2-3 hours?

 

Are my portions or serving sizes too large?

 

Is my sugar/salt or caffeine intake too high?

(these things will change your mood  and energy levels)

 

Am I exercising enough?

(3-4 days a week/30 minutes of cardio or cardio/strength training)

 

FOOD LOG, identify where you are overeating, not eating enough, and/or skipping meals by writing down what you eat each day for 1WEEK!

Merry Christmas......and a recipe, too!

MERRY CHRISTMAS FROM B-FIT4U!

We are taking a week off to enjoy the Holiday with our family and friends and want to wish you and yours a very, very, MERRY one! Remember to mind your portions during this fun and festive time, but enjoy yourself! This is no time to diet! (And ewwwww we don't like that word anyway!) This is a season to not only enjoy all the food and celebration around you, but to be thankful for it, savor it and be with the one's we LOVE. You have adopted a healthy lifestyle now, not a "diet"! And that includes taking care of you..... mind, body and soul.

 So this Christmas remember the one's you love, and remember to always B-FIT4U!

 

Merry Christmas!!~FoodieGIRL

 

 

Nutella Twists

 

I absolutely love these as they are a sweet treat anytime, and portion-controlled, too! So easy and sooooo delicious, you won't only want to make them during the Holidays!

 

Ingredients:

1 can of Pillsbury reduced fat crescent rolls

1 jar of Nutella

 

This is all you do....open up those cresecents and put a 1 tablespoon drop of nutella onto each crescent triangle. Roll up as you would normally and bake according to package directions. Usually 350 for 7-8 minutes or until golden brown.

Yep, that's it! A cute little chocolatey twist croissant all for you! But don't forget to share!

(And at 190 calories for one, it's the perfect treat without the guilt!)

 

 

 

 

EGG NOG

Don't you just LOVE EGG NOG?

Frothy, creamy, dreamy DELICIOUS! Not so figure friendly though.....so we have some awesome egg nog alternatives for you this Christmas! First up with two store bought versions... Silk SOYmilk nog and second, SoDelcious's COCONUTmilk nog, both which taste tested by our B-Fitters got an A++!!

 

So don't be afraid to eat drink and be merry this season!!

And hey if you have a couple minutes, (really that's all this takes,) try our COCONUT MILK EGG NOG recipe below!

 

Coconut Eggnog

2 cans (14 ounces each) coconut milk
6 egg yolks
1/2 cup sugar (optional - or sub in some raw honey...)
2 tsp pure vanilla extract
8 ounces spiced rum/bourbon
Ice
1/3 toasted unsweetened coconut flakes for garnish

Bring coconut milk to a simmer in a medium pot over medium high heat. Whisk together egg yolks, sweetener (sugar or honey) and vanilla in a bowl until smooth and pale. Gradually whisk 1/2 of the hot coconut milk into the egg mixture, then pour into remaining coconut milk. Cook over medium heat stirring until thick and mixture nearly coats the back of a wooden spoon, 2-3 minutes.

Pour through a fine sieve into a bowl. Stir in booze and refrigerate for at least 3 hours and up to overnight. Pour into a pitcher and serve over ice garnished with coconut flakes.

 

CANDY CANE PIE!

MORE RECIPES TO KEEP YOU SATISFIED AND LOSING DURING THE HOLIDAYS (or at least maintaining till you kickstart it back at the gym on your New Years resolution ;)

 

CANDY CANE PIE

"Combining the seasonal goodness of peppermint with the year-round goodness of chocolate, this pie is AMAZING. Warning: If you alert your holiday guests that this creamy treat is low in fat and calories, they might fall over and knock down some of your decorations."
Ingredients:
Crust
4 sheets (16 crackers) chocolate graham crackers
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)

Filling
1/2 cup fat-free sweetened condensed milk
1/4 cup fat-free milk
1 small (4-serving) box Jell-O Sugar Free Fat Free Vanilla Instant pudding mix
3 cups Cool Whip Free, thawed
3 tbsp. mini semi-sweet chocolate chips
2 standard-sized peppermint candy canes, lightly crushed, divided (or 3 if you like it really pepperminty!)
Optional topping: Fat Free Reddi-wip

Directions:
Preheat oven to 400 degrees.

To make the crust, crush graham crackers in a food processor or blender (or place in large sealable bag and crush with a meat mallet). Transfer crumbs to a bowl and set aside.

Place butter in a small microwave-safe bowl and microwave until melted, about 15 seconds. Add to the bowl of graham cracker crumbs and mix until uniform.

Spray a pie pan with nonstick spray. Evenly distribute crust mixture along the bottom of the pie pan, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the pan.

Bake crust in the oven until firm, 8 - 10 minutes. Set aside to cool.

To make the filling, combine condensed milk, milk, and pudding mix in a large bowl. Mix well. (this is where I added food coloring, so I didn't over mix the Cool Whip. Make it Valentines Red, then the Cool Whip makes it Peppermint Pink)

Fold in Cool Whip until smooth. Gently stir in chocolate chips and about 3/4 of the candy cane pieces.

Once crust has cooled completely, evenly pour filling into the pan.

Refrigerate until firm and chilled, at least 2 hours. (Overnight is best.)

Sprinkle pie with remaining candy cane pieces. If you like, top with Reddi-wip just before serving. Dig in!
(if you add the candy canes when you refrigerate it, they may 'melt' on top, looks weird)

MAKES 8 SERVINGS



Serving Size: 1 slice (1/8th of pie)
Calories: 202
Fat: 4.5g
Sodium: 250mg
Carbs: 37g
Fiber: 0.25g
Sugars: 24g
Protein: 2.5g

A little Christmas Breakfast Muffin

Absolutely LOVE these little festive holiday muffins, from the way they smell baking in the oven, to how deliciously yummmmmmy they are to pop into your mouth. Oh and did we mention lowfat? Yep! You're welcome :)

Lowfat Cranberry Orange Muffins

• 2 cups all-purpose flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1 cup sugar
• 1 large egg, lightly beaten
• 1/4 cup canola oil
• 2/3 cup orange juice
• 2 tsp grated orange zest
• 2 cups fresh cranberries, chopped

Preparation:

Preheat oven to 400 degrees. Line muffin pan with paper muffin cups. In a large bowl, combine flour, baking powder, baking soda, salt and sugar. Combine with a whisk. In a small bowl, add beaten egg, oil, orange juice and zest. Stir well. Make a well in the flour mixture and add wet ingredients. Stir until just moist, being careful not to overmix. Fold in chopped cranberries. Spoon batter into prepared muffin pan. Bake for 16-18 minutes, until muffins are golden and spring back when touched.Makes 12 muffins.Per Muffin: Calories 204, Calories from Fat 47, Total Fat 5.1g (sat 0.4g), Cholesterol 18mg, Sodium 196mg, Carbohydrate 36.4g, Fiber 1.4g, Protein 2.9g

Healthy and DELICIOUS Holiday

All this week, recipes to keep you lean and satisfied this Holiday Season. From side dishes to entrees, drinks, desserts and appetizers.....we have you covered with delicious and nutritious! SO savor the season, your family and friends, and enjoy these EASY recipes when you're entertaining a crowd!

 

 

Fettucine with proscuitto, artichokes and peas

 

1 pound of fettuccine

8 slices of prosciutto, chopped

3 shallots, chopped

2 cloves of garlic, chopped

2 large jar of artichoke hearts in water.

2 Tbls of extra-virgin olive oil

3 Tbls of butter

1 cup of chicken broth

1 tsp of fresh ground pepper

1/4 cup of parmesan cheese

1/4 cup of lemon juice
1/2 cup of frozen peas
---------------------------------------------------------------------------------

In a large pan sauté the prosciutto, shallots and garlic in the olive oil and butter for 4 minutes.

Add the chicken broth and canned artichokes that you have drained, and 1/2 cup of peas and bring to a boil, reduce and simmer for 5 more minutes.

In 6 quarts of boiling salted water cook the fettuccine until al dente.

Drain the pasta and toss into the artichoke and prosciutto mixture.
Serve with Parmesan cheese. Serves 4 people.

 

Garlicky White Bean Spread

 (Serve with a delicious toasted baquette)
 

 1 or 2 peeled garlic cloves

2 cans (15 oz. each) white beans, drained and rinsed

1/4 cup extra-virgin olive oil

1/2 teaspoon finely shredded lemon zest 1 tablespoon fresh lemon juice

1 tablespoon very finely chopped fresh oregano leaves

Salt and freshly ground black pepper

Preparation

1.  In a food processor, whirl garlic until finely chopped. Scrape down the inside of the bowl and add beans, oil, lemon zest, and lemon juice. Whirl until smooth and blended.
2. . Transfer dip to a small bowl. Stir in oregano, then season to taste with salt and pepper. .