Posts tagged ‘healthy recipes’

Receipe of the Week

Hawaiian Pizza

1/2 Cup Whole Wheat Flour
1/2 Cup Wheat Bran
1/4 tsp Baking Powder
1/4 tsp salt
1/2 cup water
1 cup tomoato sauce, spiced with garlic, oregano and basil
1/5 cups cottage cheese
1 egg
8 oz turkey ham, chopped
1 small can (6oz.) pinapple chuncks, drained
1 medium bell pepper, chopped
3/4 cup reduced fat mozzarella cheese
Mix the crust ingredients together in a large bowl, then spread into a 9×12 inc pan, spreading the curst 1-inch up the side of th pan. Bake the crust by itself for 5 minutes in an oven at 425 degrees F.

Blend the cottage cheese and egg together in a food precesser or blender until the mixture is smooth. Add the ingredients to the pre-baked crust in the following order: tomoato sauce, cottage cheese/egg, mozzarella, turkey ham, pinapple chuncks, green pepper. Bake for 20-25 minutes at 425 degrees F, broiling for the last 5 minutes.

Prep time – 45 minutes
Servings – 6

Nutritional Informatoin:
Calories – 250
Protein – 27g
Carbohydrates – 23g
fiber- 7g
sugar – 6g
Fat – 7g
SFA – 3g
MUFA – 2g
PUFA – 1g
omega-3 – 0.14g
omega-6 – 1.17g

This recipe is intended for post workout meals. Due to its level of carbohydrates, only eat this meal when you have earned it.


January 31, 2010 at 7:41 pm Leave a comment

Recipe of the Week

Irish Blueberry Oatmeal
Many people avoid steel cut oats because of the cooking time. Steel-cut oats are broken part of the whole grain, so the typical cooking method takes about 20 minutes. It can be well work the wait, but Precision Nutrition has devised a quicker method.

1/3 cup of steel-cut oats
1/8 tsp salt
2 1/2 cups water
1/2 cup oat bran
1 T whole flax seeds
1/2 tsp cinnamon
1/2 cup blueberries (fresh or frozen)
1 scoop vanilla flavored protien blend
At night b/f going to bed combine steel cut oats, salt and 2 1/2 cups water in non stick pan. Bring it to a boil, removed from heat, and cover for the night. In the morning bring to a boil again; add the oat bran, flax seeds and cinnamon. Stir thoroughly, remove from heat, add the berries, then the protein with sufficiently cool. Add the stevia to sweeten the mix a little. Makes 1 serving.

December 13, 2009 at 6:37 pm Leave a comment

Pizza craving…try this great recipe

Do you live a healthy lifestyle, but still have a pizza craving! Here are two great receipes I found online at Men’s Health. Your cheat meals do not have to be completely unhealthy. When you apply some of the basic healthy eating rules (see a previous blog post “How to Begin a Life Long Nutritional Plan”) to your cheat meals, you keep your saiety while enjoying the comfort foods we all love!

License to Kielbasa Powerfoods:
3 tablespoons reduced-fat ricotta cheese
1 ready-made flatbread, such as Flat Out
3/4 cup thinly sliced turkey kielbasa
1/4 cup diced onion
3 tablespoons grated reduced-fat mozzarella cheese
Spread ricotta on flatbread. Top with kielbasa, onion, and mozzarella. Bake at 375°F for 6 minutes.

Serves 1
Nutritional information, per serving: 414 calories, 34 g protein, 40 g carbs, 13 g total fat, 7 g saturated fat, 1,796 mg sodium, 3 g fiber

Terra Ricotta Powerfoods:
3 tablespoons reduced-fat ricotta cheese
1 teaspoon ready-made roasted garlic
1 ready-made flatbread, such as Flat Out
3/4 cup chopped precooked chicken
3 tablespoons grated reduced-fat mozzarella cheese
Salt and pepper to taste

Stir together ricotta and garlic, blending well. Spread on flatbread. Top with chicken and mozzarella. Season to taste with salt and pepper. Bake at 375°F for 6 minutes.

Serves 1
Nutritional information, per serving: 352 calories, 41 g protein, 19 g carbs, 13 g total fat, 6 g saturated fat, 409 mg sodium, 2 g fiber

November 8, 2009 at 6:16 pm Leave a comment

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