Morning Inspiration…Eating lunch doesn’t have to look like the traditional salad with a side of chicken breast and a little fruit. Why not have several sliced veggies with hummus and some almonds or walnuts? For dessert you could try sliced strawberries with a tablespoon (or two) of nutella. Yum!! The combos are endless…celery and peanut butter, apples with greek yogurt. Have fun with your lunch!-blackwomendoworkout
- Eating every four to six hours throughout the day allows you to better regulate your appetite and avoid excess hunger, which can lead to overeating and elevated blood sugar levels.
- Nuts make a healthy snack because they’re great for heart health and can help to reduce your risk for heart disease, but portion size is important ten peanuts or pistachios are considered one serving. Nuts are also a great source of healthy fat and fiber and low in carbs, meaning they help regulate appetite and may improve blood fats, but won’t have a large impact on raising blood sugar.
- Dip your Fruit in nut butter offers healthy fat with a good source of fiber, and it’s a quick and easy snack.
- Popcorn is a terrific whole grain choice with 3 cups having only 15 grams of carbs. Remember to keep it light though, and skip the buttered, salted, microwave-bagged kind. Instead, lightly spray olive oil over the popcorn for a source of healthy fat without adding too many calories. For extra flavor mix with garlic powder, cinnamon or herb seasoning mix.
- Reach for a healthy snack with Greek yogurt when you’re craving something sweet its a great source of protein, it typically contains less sugar than other types of yogurt.
- Fresh fruit-and-veggie smoothie. Include nutrient-packed spinach for a great source of fiber. In a blender, mix 1 cup blueberries, ¼ cup spinach leaves, ½ cup low-fat Greek yogurt, and ½ cup pineapple coconut water.
- Eggs are a rich source of protein that only contain about 70 calories and are packed with vitamins and minerals like phosphorous, vitamins A, D, and B complex vitamins.
- 1/2 cup rolled oats
- 1/2 cup whole-wheat flour
- 1 tablespoon ground flax seed
- 2 teaspoons baking powder
- 1/4 teaspoon pumpkin pie spice
- 1/4 teaspoon salt
- 1 egg, separated
- 3/4 cup skim milk
- 1/4 cup mashed banana
- 1 tablespoon canola oil
- Vegetable oil cooking spray
- 3/4 cup nonfat plain Greek yogurt, divided
- 1 1/2 cups sliced strawberries, divided
- 3 tablespoons sliced almonds, divided
- 6 teaspoons maple syrup, divided
Heat waffle iron. In a blender, process oats until flour like in texture. In a bowl, combine oats with flour, flaxseed, baking powder, pumpkin pie spice and salt. In a second bowl, beat egg white until stiff peaks form. In a third bowl, mix milk, banana, oil and egg yolk. Gently stir milk-banana mixture into dry ingredients; gently fold in egg white until just combined. Coat waffle iron with cooking spray; pour 1/3 cup batter onto iron, and cook until waffle is crispy and pale gold, about 4 minutes. Repeat twice. Top each waffle with 1/4 cup yogurt, 1/2 cup strawberries, 1 tbsp almonds and 2 tsp syrup.
364 calories per waffle with toppings, 12 g fat (2 g saturated), 52 g carbs, 7 g fiber, 18 g protein
Recipe Courtesy of Self….http://www.self.com/fooddiet/recipes/2012/02/whole-grain-waffles-with-strawberries-and-almonds
- 2 cups skim milk
- Juice and zest of 3 lemons, divided
- 1/4 cup sugar
- 2 tablespoons cornstarch
- 1/4 cup nonfat Greek yogurt
- 1 pint blueberries
- 2 tablespoons sugar
- 1/2 cup graham cracker crumbs
Whisk milk, juice and zest of 2 lemons, sugar and cornstarch in a pot over medium heat until mixture thickens, 3 to 4 minutes. Let cool 2 minutes. Whisk in yogurt. Cook blueberries, juice and zest of remaining lemon, and sugar in another pot over medium heat, mashing until a chunky sauce forms, 2 to 3 minutes. Divide graham cracker crumbs and sauce among 4 glasses; top each with 1/2 cup yogurt pudding. Chill 1 hour.
243 calories per serving, 1.7 g fat (0.4 g saturated), 51.8 g carbs, 2.6 g fiber, 7.5 g protein
Recipe found on SELF
- Vegetable oil cooking spray
- 2/3 cup diced red bell pepper
- 2 cloves garlic, chopped
- 2/3 cup canned black beans, rinsed and drained
- 2/3 cup fresh corn kernels or frozen, thawed and drained
- 1/4 cup chopped fresh cilantro
- 2 tablespoons fresh lime or lemon juice
- 2 whole eggs
- 2 egg whites
- 1/4 cup 1 percent milk
- 2 teaspoons canola oil
- 4 whole-grain flour tortillas (10 inches each)
- 1/2 cup shredded reduced-fat cheddar
- 1/2 cup store-bought salsa
- 1/2 cup finely chopped red onion
- 1/4 cup 0 percent Greek yogurt (or drained yogurt)
Coat a large skillet with cooking spray; set over medium heat. Cook pepper, stirring occasionally, 3 minutes. Add garlic; cook, stirring, 1 minute. Add beans and corn; cook, stirring occasionally, until heated through, about 3 minutes. Transfer bean mixture to a bowl. Stir in cilantro and juice. Season with salt and pepper. In another bowl, whisk eggs, egg whites and milk. Season with salt and pepper. Heat oil in same skillet you used for bean mixture over medium heat. Add egg mixture, reduce heat to medium-low, and cook eggs, gently stirring, until just set. Remove skillet from heat. Warm tortillas as directed on package. Spoon 1/4 egg mixture into center of each tortilla. Top each with bean mixture, cheese, salsa, onion and yogurt. Fold in sides and roll up.
410 calories per serving, 15 g fat (5 g saturated), 52 g carbs, 6 g fiber, 19 g protein
Make this “Cook Yourself Thin” recipe. Serves 2
Calories per serving: 445
For the salad
8 ounces chicken breast, skinless
Olive oil to brush onto the chicken and on the toast
4 thin (melba thin) slices baguette on the diagonal
1/2 medium garlic clove
2 heads baby romaine lettuce
1 large, free-range egg
One handful of arugula and mustard cress
2 tablespoons finely grated Parmesan
1 tablespoon sunflower seeds
For the dressing
2 tablespoons fat-free Greek yogurt
1/2 garlic clove
1 teaspoon Dijon mustard
1 teaspoon malt vinegar
1 tablespoon olive oil
Salt and black pepper
1. Preheat oven to 350 degrees.
2. Brush the chicken with a little olive oil.
3. On a hot grill pan, sear the chicken breast for 4 to 5 minutes before flipping over and doing the same on the other side.
4. While the chicken is searing, prepare the baguette toasts. Slice the baguette on the diagonal and place on a baking sheet. Brush on a little olive oil. Toast the bread for about 10 minutes, until crisp. Rub with the garlic clove.
5. Once you have strong grill marks over the chicken breast on both sides, cover your pan with foil and place into the hot oven on the higher shelf for 15 minutes.
6. Meanwhile, wash the lettuce and spin dry.
7. Carefully drop the egg in boiling water and boil for 5 minutes exactly. Empty the boiling water out of the pan and replace it with cold water. Let the egg stand in the cold water while you finish the recipe.
8. To make the dressing, combine all the ingredients into a small mixing bowl and stir together with a whisk. Taste and season before setting aside.
9. Put the washed and dried salad leaves into a big bowl with the dressing. Toss for a couple of minutes to make sure that all the leaves are coated. Add the shaved/grated Parmesan and arugula. Toss once again.
10. Remove the chicken from the oven and let it cool down enough to handle before slicing on the diagonal.
11. Plate up the salad, making sure that the chicken is evenly distributed.
12. Tuck the crispy baguette toasts on the side of the salad and add half the soft-boiled egg. Finally, grind over some black pepper, scatter the sunflower seeds, and serve.