Pizza anyone? If you are craving a sweet and savory snack, why not make my super simple PEANUT BUTTER & FRUIT DESSERT PIZZA!
In just 5 minutes, you can make this pizza for yourself or make one for every member of your family. It’s so easy, you can even enlist the little ones to help!
Not only does this ‘pizza’ look and taste delicious, but it’s good for you too! Packed full of healthy monounsaturated fats, antioxidants, whole grains, and fiber, you can’t go wrong with this dessert. With only 100 calories per serving, you can’t go wrong!
1 whole grain waffle
¼ cup sliced strawberries
¼ cup blueberries
¼ cup blackberries
1 Tbs natural peanut butter
Spread peanut butter over a warmed waffle. Place sliced fruit on top in your favorite design. Serve warm or chilled. Makes 2 servings.
NUTRITION per serving (makes 2 servings)
100 calories, 4 grams protein, 12 grams carbs, 4 grams fat
Summer is over and school is back in session. This week, my terrific intern Kelly Sloan, shares some easy tips to get your schedule and healthy eating plan on track as the days get cooler and the schedules get more hectic in today’s guest blog post:
The relaxing routine of summer has now transitioned into the hustle and bustle of back to school. When so busy it’s easy to skip a meal now and then but don’t get in the habit, for this wreaks havoc on your body and can have unintended health consequences including weight gain (over eating) or increased risk of heart disease.
Planning meals and snacks at times can seem overwhelming, but it doesn’t have to be if you put together some simple recipes. Make sure the recipes are nutrient-dense which means high in vitamins and minerals compared to calories. This will help you feel full and satisfied until the next meal or snack. Healthy proteins such as fish, turkey, nuts or beans, good fats such as avocado and olive oil and high fiber carbohydrates such as whole grain bread and crackers are all great choices.
Here are easy and nutrient-dense recipes that will keep you from skipping another meal:
Chicken Walnut Salad
Makes 4 servings
- 4 raw skinless, boneless chicken breasts
- 1 tablespoon dry oregano
- 1 tablespoon fresh basil
- 2 teaspoons garlic, minced
- 3 tablespoons extra-virgin olive oil
- Salt and pepper, to taste
- 4 tablespoons Greek plain yogurt
- 1 tablespoon mustard
- 2 teaspoons lemon juice
- ½ cup walnuts, chopped
- Preheat oven to 350F.
- In a bowl combine raw chicken, oregano, basil, garlic and olive oil. Mix until chicken is fully coated in all ingredients. Place chicken on a prepared baking sheet. Bake for 20-30 minutes, or until chicken is cooked thoroughly.
- Let chicken cool, for 10 minutes. Cut chicken into cubes.
- In a clean bowl, combine cooked chicken, yogurt, mustard, lemon juice and walnuts. Mix well, until fully coated.
- Serve chicken walnut salad on whole wheat bread, tortillas or straight up.
Photo Credits: Kelly Sloan
Avocado Tomato Basil on Whole Wheat Toast
Avocado and extra virgin olive oil provide good fats and whole wheat toast provides additional fiber.
Makes 2 servings
- 2 slices whole wheat bread
- 4 tablespoons Neufchatel cheese
- 2 fresh basil leaves, chopped
- 2 slices tomato
- 1 ripe medium avocado, pitted and sliced
- Salt and pepper, to taste
- Lightly toast two slices whole wheat bread. Spread two tablespoons Neufchatel cheese on each slice.
- Add a tomato slice to each slice and sprinkle with bacil
- Top with half of sliced avocado and add salt and pepper to taste
String Cheese Turkey Bites
Makes 4 servings
- 4 mozzarella string cheeses (or your favorite cheese sticks)
- 4 slices deli turkey (or your favorite deli meat)
- 4 dill pickles spears
- Dijon mustard or yellow mustard
- On a flat surface, place one piece deli meat. Place one cheese stick and one pickle in the middle of the deli meat. Add mustard.
- Roll deli and repeat for each slice.
Tuna Salad Lettuce Wraps
Bulk up on vegetables by using lettuce leaves instead of tortillas for wraps which will decrease calories and carbs.
Makes 2 servings
- 1 (5-ounce) cans chunk light tuna, drained
- ½ red onion, chopped
- 1 medium celery stalk, chopped
- 3 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 10 grape tomatoes, halved
- 4 large lettuce leaves of your choice
- In a large mixing bowl combine tuna, red onion, celery, lemon juice and Dijon mustard.
- Gently fold tomatoes into the mixture.
- Place a scoop of the tuna mixture in a large piece of lettuce and wrap up.
It’s that time of year again, back to school time. And with it comes busy, hectic mornings. I don’t know about you, but sometimes when everything around me is too rushed and stressful I just want to take a step back and relax while indulging in something rich and sweet (well I really want to have a glass of wine, but that’s probably not the best idea before 10am right? haha). So that candy bar or cookie can look really tempting. However, I know the refined carbohydrates will negatively impact my energy and increase my cravings for sweets the rest of the day.
So, I can up with an easy solution that’s the best of both worlds. It’s sweet, chocolately, and it’s actually good for you! This easy Healthy Chocolate Mousse is packed full of 20 grams of protein in just one cup, which will help you stay satisfied for hours to come. And literally, it takes under a minute to make. So you can whip it up and take it with you no matter what the morning brings!
- 1 Cup plain low fat or nonfat Greek yogurt
- 1 Tbs 100% cocoa powder
- (optional: sweetener of your choice)
Mix together cocoa and Greek yogurt and serve chilled alongside your favorite fresh fruit.
(that’s it- I told you it was super easy!)
Nutrition Facts (per 1 cup): Calories 150, Carbohydrates: 12gm Protein: 21gm Fat: 2gm
What will you pair this easy recipe with?
It’s that time of year again – back to school time! If you are dreading those hectic mornings forcing you to grab whatever random food item you see as you run out the door and call it ‘breakfast,’ you will love this recipe. I call the Veggie Egg Muffins my secret weapon in the fight against poor breakfast choices. Starting your day off with lean protein, whole grains, and vegetables is one of the best ways to jumpstart your metabolism and keep hunger and cravings at bay all day long. But, if you are like me, having the time to actually prepare and eat a meal that includes all of these things and still get out the door on time can seem impossible.
That’s how I can up with this recipe. Its super simple, you can prepare it in bulk, and it freezes perfectly! Simply whip up a large batch on a day you have a little time, freeze the muffins in a resealable container, and pop in the microwave whenever you need a quick meal or snack. With only 55 calories per serving, these muffins don’t have to be just for breakfast either. They also make a perfect recovery snack after a tough workout, or an indulgent treat when you are in the mood for something savory. And because they are so fun to make and eat, it’s the perfect way to squeeze in more vegetables to your child’s (or spouse’s!) diet!
Have fun with them too. Since you are making them in muffin tins, every egg muffin can be unique. In my last batch I made a mix of mushroom and onion muffins, tomato and onion, tomato and pepper, broccoli and tomato, and a blend of sweet and hot pepper. Get as creative as you want and let me know what vegetable combination you love the most!
- 6 large eggs
- ½ cup shredded cheese, low fat
- 1 cup diced vegetables (your choice!)
- 2 slices 100% whole grain bread, cubed
Whisk eggs and add in shredded cheese and bread. Mix together until the bread is covered in egg. Fill a muffin tray with ½ egg mixture and ½ diced vegetables. Bake at 400 F for 15 minutes or until cooked throughout. Serve warm.
NUTRITION per serving (makes 12 servings)
55 calories, 5 grams protein, 3 grams carbs, 2 grams fat