Wednesday, December 8, 2010
Applesauce
Applesauce is a great substitute for oil and butter in certain recipes. I have found it works well in things that are cake-like in nature. So cakes and brownies. Try it and save some fat. Make sure you use naturally unsweetened applesauce. If the recipe calls for 1/2 cup oil or butter, then use 1/2 cup of applesauce. My family hasn't noticed a difference.
More Smoothie Recipes
Raspberry Lemonade Smoothie
1/2 cup frozen raspberries
1/2 cup frozen mango cubes
1/2 cup fat-free artificially or naturally sweetened lemon or lemon chiffon yogurt
1/4 cup lemon juice
1 teaspoon honey or more to taste
4 medium ice cubes
Put all ingredients in blender. Mix till smooth, add more honey if needed. Serve immediately. Makes 1 (12oz) smoothie. Made with artificially sweetened yogurt: 198 cals, 7g protein, 47g carbs, <1g fat, 0g saturated fat, 3mg cholesterol, 5g fiber, 88 mg sodium. Made with naturally sweetened yogurt: 218 cals, 6g protein, 52g carbs, <1g fat, 0g saturated fat, 3 mg cholesterol, 6g fiber, 71mg sodium. From I can't believe it's not fattening by Devin Alexander.
Bye Bye Blues Smoothie
1 scoop (4 Tbsp) the biggest loser blueberry protein powder
1/2 cup fat-free milk
1/2 cup fresh or frozen blueberries
1/2 cup fresh or frozen blackberries
Combine all ingredients in blender or food processor. Blend till smooth. Pour into glass and serve immediately. Makes 1 smoothie: 120 cals, 8g protein, 26g carbs, 12g sugar, 2g fat, 0g saturated, 0mg cholesterol, 11g fiber, 60 mg sodium. From Biggest Loser: 6 weeks to a healthier you.
Raspberry Smoothie
1 cup fresh or frozen raspberries
1/2 cup unsweetened vanilla almond milk
1 Tbsp unsweetened cocoa powder
1/2 cup fat-free Greek-style yogurt
1/2 tsp vanilla
1 packet stevia
ice cubes
Put all ingredients in a blender or food processor and blend till smooth. Pour into glass and serve immediately. Makes 1 smoothie: 160 cals, 13g protein, 21g carbs, 3g fat, 0g saturated, 0mg cholesterol, 10g fiber, 125mg sodium. From The biggest loser cookbook.
Berry Yummy Frozen Yogurt Pops
3/4 cup raspberries
3/4 cup blueberries
3/4 cup strawberries
1/3 cup Splenda
2 (7oz) containers 5% Greek yogurt
pinch of salt
Combine all the ingredients in a blender and puree until the mixture is smooth. Pour the mixture into 8 freezer pop molds. Freeze for at least 4 hours and up to 2 days. Run the freezer pop molds under warm water, if necessary, to unmold them. Each pop has 61cals, 2.8g fat, 4g protein, 7g carbs, 7mg cholesterol, 1g fiber, 60 mg sodium.
1/2 cup frozen raspberries
1/2 cup frozen mango cubes
1/2 cup fat-free artificially or naturally sweetened lemon or lemon chiffon yogurt
1/4 cup lemon juice
1 teaspoon honey or more to taste
4 medium ice cubes
Put all ingredients in blender. Mix till smooth, add more honey if needed. Serve immediately. Makes 1 (12oz) smoothie. Made with artificially sweetened yogurt: 198 cals, 7g protein, 47g carbs, <1g fat, 0g saturated fat, 3mg cholesterol, 5g fiber, 88 mg sodium. Made with naturally sweetened yogurt: 218 cals, 6g protein, 52g carbs, <1g fat, 0g saturated fat, 3 mg cholesterol, 6g fiber, 71mg sodium. From I can't believe it's not fattening by Devin Alexander.
Bye Bye Blues Smoothie
1 scoop (4 Tbsp) the biggest loser blueberry protein powder
1/2 cup fat-free milk
1/2 cup fresh or frozen blueberries
1/2 cup fresh or frozen blackberries
Combine all ingredients in blender or food processor. Blend till smooth. Pour into glass and serve immediately. Makes 1 smoothie: 120 cals, 8g protein, 26g carbs, 12g sugar, 2g fat, 0g saturated, 0mg cholesterol, 11g fiber, 60 mg sodium. From Biggest Loser: 6 weeks to a healthier you.
Raspberry Smoothie
1 cup fresh or frozen raspberries
1/2 cup unsweetened vanilla almond milk
1 Tbsp unsweetened cocoa powder
1/2 cup fat-free Greek-style yogurt
1/2 tsp vanilla
1 packet stevia
ice cubes
Put all ingredients in a blender or food processor and blend till smooth. Pour into glass and serve immediately. Makes 1 smoothie: 160 cals, 13g protein, 21g carbs, 3g fat, 0g saturated, 0mg cholesterol, 10g fiber, 125mg sodium. From The biggest loser cookbook.
Berry Yummy Frozen Yogurt Pops
3/4 cup raspberries
3/4 cup blueberries
3/4 cup strawberries
1/3 cup Splenda
2 (7oz) containers 5% Greek yogurt
pinch of salt
Combine all the ingredients in a blender and puree until the mixture is smooth. Pour the mixture into 8 freezer pop molds. Freeze for at least 4 hours and up to 2 days. Run the freezer pop molds under warm water, if necessary, to unmold them. Each pop has 61cals, 2.8g fat, 4g protein, 7g carbs, 7mg cholesterol, 1g fiber, 60 mg sodium.
Tuesday, November 30, 2010
Smoothy Recipes
I have a lot of recipes but I've only tried a few because I don't like cold drinks, so if you want more, let me know.
Strawberry-Peach Paradise Smoothie
1 cup frozen peach slices
1/2 cup frozen strawberries
2/3 cup fat-free milk ( I think it needs more)
1/4 cup fat-free, sugar-free vanilla yogurt
1 Tbsp lime juice
1 pkg stevia (opt)
In a blender with ice-crushing ability, combine the peach, strawberry, milk, yogurt, and lime juice. make sure the lid is on thigh. Using the Puree or Ice crush setting, blend until the ingredients are relatively smooth. Then blen on the Liquefy setting or high speed a few seconds until completely smooth. Serve immediately. Makes 1 serving if you can eat it all.
181 cals, 9g protein, 37g carbs, trace fat, 5mg cholesterol, 3g fiber, 126mg sodium
From the Biggest Loser Family Cookbook
Strawberry-Limeade Smoothie
1 1/2 cups frozen strawberries
6 oz fat-free, fiber enriched key lime pie yogurt flavor
1/4 cup fat free milk
zest of 1 lime (about 1 1/2 tsp)
2 Tbsp lime juice
sugar substitute (splenda, stevia) to taste, opt
In a blender with ice crushing ability, combine the strawberries, yogurt, milk, lime zest and juice, and sugar substitute, if using. Blend on high speed or Ice crush setting until smooth. Makes 1 serving
228 cals, 9g protein, 55g carbs, trace fat, 8mg cholesterol, 13g fiber, 134mg sodium
From Biggest Loser cookbook
Like I said, I have more so if this doesn't work for you let me know. I buy big bags of frozen fruit at costco so I can always make things like this for all those boys in my life.
Strawberry-Peach Paradise Smoothie
1 cup frozen peach slices
1/2 cup frozen strawberries
2/3 cup fat-free milk ( I think it needs more)
1/4 cup fat-free, sugar-free vanilla yogurt
1 Tbsp lime juice
1 pkg stevia (opt)
In a blender with ice-crushing ability, combine the peach, strawberry, milk, yogurt, and lime juice. make sure the lid is on thigh. Using the Puree or Ice crush setting, blend until the ingredients are relatively smooth. Then blen on the Liquefy setting or high speed a few seconds until completely smooth. Serve immediately. Makes 1 serving if you can eat it all.
181 cals, 9g protein, 37g carbs, trace fat, 5mg cholesterol, 3g fiber, 126mg sodium
From the Biggest Loser Family Cookbook
Strawberry-Limeade Smoothie
1 1/2 cups frozen strawberries
6 oz fat-free, fiber enriched key lime pie yogurt flavor
1/4 cup fat free milk
zest of 1 lime (about 1 1/2 tsp)
2 Tbsp lime juice
sugar substitute (splenda, stevia) to taste, opt
In a blender with ice crushing ability, combine the strawberries, yogurt, milk, lime zest and juice, and sugar substitute, if using. Blend on high speed or Ice crush setting until smooth. Makes 1 serving
228 cals, 9g protein, 55g carbs, trace fat, 8mg cholesterol, 13g fiber, 134mg sodium
From Biggest Loser cookbook
Like I said, I have more so if this doesn't work for you let me know. I buy big bags of frozen fruit at costco so I can always make things like this for all those boys in my life.
Smoothie Recipe
I love the occassional fruit smoothie. My kids enjoy having fruit that way too. Does anyone have some delicious smoothie recipe they would love to share? ~Rebecca
Monday, November 29, 2010
A week or so Menu
So I put a menu together that uses recipes we already have in our ward cookbook. Hopefully this helps some of you.
Breakfasts
1. Breakfast Burrito
2. Oatmeal with fruit
3. Egg muffin (R.S. CB pg. 200, 250 cals)
4. Egg sandwich
5. Egg white omelet (3 egg whites and 2 Tbsp reduced fat cheese, cubed small, 106 cals )
6. French Toast (1 egg white and ½ to 1 Tbsp milk per slice of bread, 117 cals/slice)
7. Yogurt Smoothie (made by Yoplait in the freezer section, just add milk and blend)
8. Kashi GoLean Cereal (1/2 serving with an egg white omelet is very filling)
Lunches
1. Wraps (low carb tortilla with turkey, avocado, tomato, lettuce or do ham or beef with favorite toppings. You can even do chicken salad. Chicken with BBQ sauce and reduced fat cheese) Be creative.
2. Leftovers
3. Tuna Salad Sandwich (low-fat or fat free mayo, reduced fat cheese, whole wheat bread- open face is best, dill pickle, grill under broiler if desired)
Dinners
1. Picante Chicken(R.S. CB pg. 57, use fat free cream cheese and low fat cheese)
2. Creamy Black Bean Salsa Chicken (R.S. CB pg. 57, crockpot recipe, I served it with chips to try and get my kids to try it, kind of worked) (use light cheese and sour cream)
3. Tacos (You can use tortilla chips, baked preferably, or low carb tortillas by La Tortilla Factory. I prefer ground turkey with taco seasoning or you can use extra-lean ground beef. Add your favorite toppings like avocado, tomatoes, lettuce, black beans, reduced fat cheese, fat free sour cream, salsa, etc.)
4. Teriyaki Beef Tenderloin (R.S. CB pg. 86)
5. Café Rio Style Pork (R.S. CB pg. 93. Use tenderloin roast, less fattening and comparable in calories to turkey or chicken, also use BBQ sauce with 7g carbs or less per 2 Tbsp, ketchup without high fructose corn syrup, and splenda)
6. Maple Salmon (R.S. CB pg. 95- use reduced sodium soy sauce and homemade maple syrup made with splenda)
7. White Chicken chili- I’ve given this out a couple times
8. Beef Roast (I like to put roasts in the crock pot while we are at church. Can pour some reduced sodium beef broth over it and add veggies and onion if you like.)
9. Lemon Pepper Chicken- the chicken recipe I posted last week using lemon pepper
10. Mom’s New Beef Stew (R.S. CB pg.16)
Sides
1. Parmesan Roasted Cauliflower (R.S. CB pg. 47)
2. Veggies
3. Brown Rice
4. Green Salads
Snacks
1. String cheese
2. Almonds
3. Fruit
4. Raw Veggies
5. Cottage Cheese
6. Non-fat yogurts
Breakfasts
1. Breakfast Burrito
2. Oatmeal with fruit
3. Egg muffin (R.S. CB pg. 200, 250 cals)
4. Egg sandwich
5. Egg white omelet (3 egg whites and 2 Tbsp reduced fat cheese, cubed small, 106 cals )
6. French Toast (1 egg white and ½ to 1 Tbsp milk per slice of bread, 117 cals/slice)
7. Yogurt Smoothie (made by Yoplait in the freezer section, just add milk and blend)
8. Kashi GoLean Cereal (1/2 serving with an egg white omelet is very filling)
Lunches
1. Wraps (low carb tortilla with turkey, avocado, tomato, lettuce or do ham or beef with favorite toppings. You can even do chicken salad. Chicken with BBQ sauce and reduced fat cheese) Be creative.
2. Leftovers
3. Tuna Salad Sandwich (low-fat or fat free mayo, reduced fat cheese, whole wheat bread- open face is best, dill pickle, grill under broiler if desired)
Dinners
1. Picante Chicken(R.S. CB pg. 57, use fat free cream cheese and low fat cheese)
2. Creamy Black Bean Salsa Chicken (R.S. CB pg. 57, crockpot recipe, I served it with chips to try and get my kids to try it, kind of worked) (use light cheese and sour cream)
3. Tacos (You can use tortilla chips, baked preferably, or low carb tortillas by La Tortilla Factory. I prefer ground turkey with taco seasoning or you can use extra-lean ground beef. Add your favorite toppings like avocado, tomatoes, lettuce, black beans, reduced fat cheese, fat free sour cream, salsa, etc.)
4. Teriyaki Beef Tenderloin (R.S. CB pg. 86)
5. Café Rio Style Pork (R.S. CB pg. 93. Use tenderloin roast, less fattening and comparable in calories to turkey or chicken, also use BBQ sauce with 7g carbs or less per 2 Tbsp, ketchup without high fructose corn syrup, and splenda)
6. Maple Salmon (R.S. CB pg. 95- use reduced sodium soy sauce and homemade maple syrup made with splenda)
7. White Chicken chili- I’ve given this out a couple times
8. Beef Roast (I like to put roasts in the crock pot while we are at church. Can pour some reduced sodium beef broth over it and add veggies and onion if you like.)
9. Lemon Pepper Chicken- the chicken recipe I posted last week using lemon pepper
10. Mom’s New Beef Stew (R.S. CB pg.16)
Sides
1. Parmesan Roasted Cauliflower (R.S. CB pg. 47)
2. Veggies
3. Brown Rice
4. Green Salads
Snacks
1. String cheese
2. Almonds
3. Fruit
4. Raw Veggies
5. Cottage Cheese
6. Non-fat yogurts
Saturday, November 27, 2010
Consistency
I am having a problem being consistent with exercise. I can go 3 or 4 days doing some form of exercise but then I will miss 2-3 days before getting back to it. What helps you to get your exercise done daily?
Thursday, November 18, 2010
What do you need?
So I've been a little too busy and haven't posted. But I want to know what you guys need. Where is it the hardest for you? Do you need recipes, ideas, tips, exercise help etc? I am here to help you in any way I can. I know the journey is hard, but so worth it. If we can identify the areas we need help in, we are more likely to succeed. So let me know and I will do my best to help you.
~Gina
~Gina
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