Soba Noodle Salad

Soba Noodle Salad

Ingredients:

Salad

9 oz package of soba noodles cooked as directed on package

1 cup shredded carrots

1 cup shredded cabbage

1 cup diced bell peppers

2 Tbsp sesame seeds lightly toasted 

2 boneless skinless chicken breasts cut into bite-size pieces 

Sauce

1 1/2 cup finely chopped scallions

2 Tbsp ginger minced

4 cloves of garlic minced

1 Tbsp red pepper flakes

2 Tbsp sesame oil

2 Tsp chili oil

1 Tbsp low sodium soy sauce 

2 Tbsp rice vinegar 

2 Tbsp honey

Salt

Pepper

Directions

1. In a bowl combine all the ingredients for the sauce.  Let stand for 15 minutes for flavor to intensify.
2. While sauce is sitting cook the chicken breast pieces, chop vegetables, toast sesame seeds, and cook the soba noodles as directed on the package.
3. In a large bowl combine all the salad ingredients.  Add in the sauce and stir to cover salad mixture.
4. Enjoy at room temperature or cold.  It is even better the next day :) 

Nutritional Information

Serving: 6

Calories: 230

Fat: 8.9g

Carbohydrates: 26.5g

Fiber: 2.5g

Sugar: 8.9g

Protein: 13.7g

Zucchini Crusted Pizza

Zucchini Crusted Pizza

Ingredients

For Crust:

3 1/2 cups grated zucchini

3 eggs beaten 

1/3 cup whole wheat flour 

1/2 cup grated mozzarella 

1/2 cup grated parmesan 

1/2 tsp basil minced

Salt and pepper

Toppings:

Feel free to add your favorite toppings.  Here are some suggestions

Tomato sauce                    Mozzarella cheese

Feta                                Bell Peppers

Onions                             Spinach

Basil                                Turkey Sausage

Mushrooms                       Sun-dried Tomatoes 

Olives                               Artichoke hearts

Garlic                              

Directions 

1. Salt zucchini lightly and let sit for 15 minutes. Squeeze out all excess moisture
2. Combine crust ingredients and spread out on a oiled 9x13 baking pan
3. Bake 20-25 min at 350 degrees until surface is dry and firm.  Brush top with oil and broil it under moderate heat for 5 min. 
4. Pile on your favorite toppings (see suggestions above).  Heat for 25 minutes at 350 degrees or until hot.

Nutritional Information (for crust)

Serving: 8

Calories: 114

Fat: 5.5g

Carbohydrates: 9g

Fiber: 2.2g

Sugar: 4.3g

Protein: 8.5g

Pasta Salad

Pasta Salad

Ingredients 

16 oz whole wheat fusili cooked as indicated on package and cooled down to room temp

6 med tomatoes diced 

1 cup mozzerella cheese 

1/2 cup parmesan cheese

1/2 cup fresh basil chopped

3 cloves of garlic minced

1/4 cup of olive oil

salt and pepper to taste

red pepper flakes (optional)

Directions

In a large bowl combine all the ingredients listed above.  Serve cold or at room temperature. Enjoy :) 

Nutritional Information
Serving: 8
Calories: 340
Fat: 12.8 g
Carbohydrates: 47 g
Fiber: 6.2 g
Sugar: 3.6 g
Protein: 13 g

Chocolate Chip Cookies

Chocolate Chip Cookies

Won't minimize your waist but a great indulgence 

Ingredients

1 cup sugar

1 cup brown sugar

1 cup butter softened

2 eggs 

1 tsp vanilla

2 cups flour

2 1/2 cups oatmeal--placed in a blender and ground into a fine powder

1 tsp baking soda

1 tsp baking powder

1/2 tsp salt

12 oz package of semi sweet chocolate chips

Directions

1. Preheat oven to 375
2. In a large bowl combine sugar, butter, eggs and vanilla. Mix until just combined, do not over mix or cookies will come out flat.
3. Add in flour, ground oatmeal, baking soda, baking powder, and salt.  Mix until fully incorporated.  
4. Stir in chocolate chips
5. Mold dough into golf ball size balls and place on greased cookie sheet or silicone mat.  
6. Bake for 10 minutes or until bottoms are lightly browned.

Yields 30 cookies

Homemade Whole Wheat Pasta with Meatballs and Vegetables

Homemade Whole Wheat Pasta with Meatballs and Vegetables

Ingredients

For Pasta 

(If you do not have a pasta maker feel free to substitute with your favorite store bought whole wheat pasta)

3 1/2 cups Whole Wheat Flour

4 Large Eggs

1/2 tsp salt

3 tbsp water

For Meatballs

Ground meat (pork, beef, or turkey whichever you prefer)

1 tbsp Lawry's season salt

1 tsp garlic powder (can replace with fresh garlic)

1 tsp black pepper

1 tsp cayenne pepper

1 tsp paprika

1 tsp basil

1 tsp oregano 

1 egg

1/4 cup panko bread crumbs

For Sauce

1 tbsp olive oil

1 zucchini chopped

10 stalks of asparagus chopped

1 onion chopped

1 bell pepper chopped

1 bundle of fresh basil leaves 

6 gloves of garlic chopped

24 oz jar of your favorite homemade or store bought pasta sauce

1 tsp black pepper

1 tsp salt

1 tsp cayenne pepper

1 tsp paprika

1 tsp oregano 

Directions

1. Preheat oven to 375
2. Pasta dough--Combine all ingredients (whole wheat flour, eggs, salt, and water) in a stand mixer bowl with a flat beater. Turn to speed 2 and mix for 30 seconds. Exchange for dough hook and knead for 2 minutes at speed 2.  Remove from bowl and hand knead for 2 minutes.  Use this dough in your favorite pasta maker tool.   
3. Meatballs--In a bowl combine ground meat, spices, egg, and panko.  Mix until well incorporated.  Form golf ball size balls and place on greased cookie sheet or silicone mat.  Place in the oven and cook for 15 minutes or until thoroughly cooked. 
4. Sauce--In a large skillet heat olive oil over medium heat.  Add zucchini, asparagus, onions, bell peppers and garlic.  Cook unit tender (approximately 7 minutes).  Reduce to low heat and add the pasta sauce and stir until vegetables are covered.  Add in remaining seasonings and basil.  Cook over low heat for 20 minutes.  
5. While sauce is cooking prepare pasta as directed on the package.  For the homemade pasta listed above boil 8 cups of water. Once water is boiling add pasta and cook for 3-5 minutes or until al dente.
6. Combine cooked pasta with sauce and meatballs.  Top with red peppers and parmesan cheese if desired.  ENJOY! 

Start Your Day Off Right Smoothie

Start Your Day Off Right Smoothie

Enjoy this delicious and nutrient packed smoothie for breakfast

Chia Seeds--Chia seeds contain omega 3 and omega 6 fatty acids, which are essential fatty acids that help to boost metabolism and promote lean muscle mass. They also contain fiber, iron, calcium, niacin, magnesium, zinc, phosphorus and are an excellent source of antioxidants. Chia seeds contain about 20% protein, a higher percentage than found in many other grains such as wheat and rice. Chia seeds contain strontium which helps to assimilate protein and produce high energy. 

Ingredients

1/2 fresh or frozen banana (I normally cut up a bunch of bananas and store them in the freezer so they are easy to grab and use each morning)

1/2 cup fresh or frozen mixed berries (I normally use raspberries, strawberries, and blueberries) 

1 scoop of unflavored whey protein 

1 tbsp chia seeds 

1 cup of water 

Directions

Place all the ingredients in the blender and enjoy!

Nutritional Information

Serving: 1

Calories: 240

Fat: 5.9g

Carbohydrates: 32g

Fiber: 9g

Sugar: 14.3g

Protein: 19.2g

Guilt Free Mac & Cheese

Guilt Free Mac & Cheese

Ingredients

4 cups whole wheat elbow pasta

1 1/2 cup reduced fat cheddar cheese 

1 1/2 cup parmesan cheese

1/2 cup skim milk

2 eggs whites

1/2 cup plain greek yogurt

1 tbsp dijon mustard

1 tbsp hot sauce

1 tsp salt

1 tsp black pepper

1 tsp cayenne pepper

1 tsp paprika

1 tsp red pepper flakes

1 cup cauliflower (finely chopped)

16 oz frozen peas

1 onion (finely chopped)

6 garlic cloves (finely chopped)

1/4 cup seasoned bread crumbs 

1 tbsp olive oil

Directions 

1. Preheat oven to 350 F. Spray casserole dish with nonstick spray
2. Cook pasta and drain.  In a bowl combine pasta and cheese while pasta is still hot
3. In a separate bowl combine milk, eggs, greek yogurt, mustard, hot sauce, salt, pepper, cayenne, paprika, and red pepper flakes.  Pour over the pasta cheese mixture.  
4. Stir in the cauliflower, peas, onion, and garlic.  Pour into the casserole dish.
5. In a sperate bowl combine bread crumbs and olive oil.  Sprinkle mixture over the macaroni.  
6. Bake until the filling is hot and the topping is golden.  Approximately 40 mins

Nutritional Facts

Servings: 10

Calories: 317

Fat: 10g

Carbohydrates: 38.5g

Fiber: 6.3g

Sugar: 5.3g

Protein: 18.5g 

Additional Ideas

*Add turkey, chicken or low fat sausages and make this a main course

*Add any of your favorite veggies, the more veggies the better