1. beautifulpicturesofhealthyfood:

    Sweet Potato Microwaved Chips with Cinnamon…makes these a simple and fast healthy snack, takes only 3-4 minutes on each side…RECIPE

  2. ffffood: Banana Berry Oat Smoothie, try this healthy protein smoothie for breakfast sometime soon.

    ffffood:

    Banana Berry Oat Smoothie, try this healthy protein smoothie for breakfast sometime soon.

  3. Spinach and Artichoke Dip Ingredients:  1 (8 ounce) package of fat-free cream cheese, softened or whipped 1/4 cup low fat mayonnaise 1/4 cup grated low fat Parmesan cheese 1/4 cup grated low fat Romano cheese 2 cloves garlic, peeled and minced 1/4 tsp. garlic salt 1/2 (14 ounce) can artichoke hearts, drained and chopped 1/2 cup frozen chopped spinach, thawed and drained 1/4 cup shredded low fat mozzarella cheese Salt and pepper to taste (you don’t need much) Preheat oven to 350 degrees F (175 degrees C).  Lightly grease a small baking dish.  In a medium bowl, mix together cream cheese, mayonnaise, Parmesan cheese, Romano cheese, mozzarella cheese, minced garlic, garlic salt, salt and pepper.  Gently stir in artichoke hearts and spinach.  Transfer the mixture to the prepared baking dish.  Bake in preheated oven for 25 minutes, until bubbly and lightly browned. Servings: 6; Serving Size: 1/2 cup; Calories: 120; Fat: 4g; Carbs: 3.8g; Fiber: 4.6g; Protein: 10.7g

    Spinach and Artichoke Dip

    Ingredients: 

    • 1 (8 ounce) package of fat-free cream cheese, softened or whipped
    • 1/4 cup low fat mayonnaise
    • 1/4 cup grated low fat Parmesan cheese
    • 1/4 cup grated low fat Romano cheese
    • 2 cloves garlic, peeled and minced
    • 1/4 tsp. garlic salt
    • 1/2 (14 ounce) can artichoke hearts, drained and chopped
    • 1/2 cup frozen chopped spinach, thawed and drained
    • 1/4 cup shredded low fat mozzarella cheese
    • Salt and pepper to taste (you don’t need much)

    Preheat oven to 350 degrees F (175 degrees C).  Lightly grease a small baking dish.  In a medium bowl, mix together cream cheese, mayonnaise, Parmesan cheese, Romano cheese, mozzarella cheese, minced garlic, garlic salt, salt and pepper.  Gently stir in artichoke hearts and spinach.  Transfer the mixture to the prepared baking dish.  Bake in preheated oven for 25 minutes, until bubbly and lightly browned.

    Servings: 6; Serving Size: 1/2 cup; Calories: 120; Fat: 4g; Carbs: 3.8g; Fiber: 4.6g; Protein: 10.7g


  4. Spicy Lime Salsa

    Ingredients: 

    • 1 (14.5 oz) can no-salt-added diced tomatoes
    • 1 (4.25 oz) can green chilies
    • 1/2 cup chopped red onion
    • 2 cloves garlic, chopped
    • Juice of 1 lime (about 3 Tbsp)
    • 1/2 jalapeno, seeds removed and chopped
    • 1/4 cup cilantro leaves
    • 1/4 tsp. salt
    • 1/4 tsp. cumin
    Place all ingredients in the bowl of your food processor.  Pulse until just combined for chunky salsa or pulse more for smoother salsa.  Store in an airtight container in the fridge until ready to enjoy!

    Servings: 4;
    Serving Size: 1/2 cup;
    calories: 40;
    Fat: 0g;
    Carbs: 8.5g;
    Fiber: 1.9g
    Protein: 1g

  5. Fiesta Lime Rice This makes great leftovers and goes with anything!  Stuff this into red peppers or serve with carnitas, either way you’ll enjoy this colorful dish. Ingredients: 1 1/2 cups cooked long grain rice 3/4 cup canned black beans, rinsed and heated 3/4 cup cooked corn, heated 1 large tomato, diced 1 large scallion, diced fine 2-4 Tbsp chopped cilantro (to your liking) 1 Tbsp fresh squeezed lime juice Salt to taste In a large bowl, combine hot rice, heated corn, heated beans, tomato, scallion, cilantro, lime juice and salt if needed.  Toss and serve.

    Fiesta Lime Rice

    This makes great leftovers and goes with anything!  Stuff this into red peppers or serve with carnitas, either way you’ll enjoy this colorful dish.

    Ingredients:

    • 1 1/2 cups cooked long grain rice
    • 3/4 cup canned black beans, rinsed and heated
    • 3/4 cup cooked corn, heated
    • 1 large tomato, diced
    • 1 large scallion, diced fine
    • 2-4 Tbsp chopped cilantro (to your liking)
    • 1 Tbsp fresh squeezed lime juice
    • Salt to taste

    In a large bowl, combine hot rice, heated corn, heated beans, tomato, scallion, cilantro, lime juice and salt if needed.  Toss and serve.

  6. Skinny Chocolate Chip Cookies

    Ingredients: 

    • 2 Tbsp salted butter, softened
    • 2 tsp. vegetable oil
    • 1/2 cup packed dark brown sugar
    • 1 tsp. vanilla extract
    • 1/8 tsp. table salt
    • 1 large egg white
    • 3/4 cup all-purpose flour
    • 1/4 tsp. baking soda
    • 3 oz. semi-sweet chocolate chips, about 1/2 cup
    Preheat oven to 375 degrees F.  In a medium bowl, cream together butter, oil and sugar.  Add vanilla, salt and egg white; mix thoroughly to combine.  In a small bowl, mix together flour and baking soda and stir into batter.  Add chocolate chips to batter and stir evenly to distribute throughout.
    Drop 48 half-teaspoons of dough onto one or two large nonstick baking sheets, leaving a small amount of space between each cookie.  Bake cookies until golden around edges, about 4 to 6 minutes and cool on a wire rack.  Enjoy!
    Servings: 48;
    Serving Size: 1 cookie;
    Calories: 30;
    Fat: 1.2g;
    Carbs: 4.8g;
    Fiber: .2g;
    Protein: .3g
  7. fitnessfoodfabulous: Water Weight  So you go out for the night and don’t eat the healthiest options, the next day you step on the scale and the scale went up! You freak out that your night out made you gain weight. RELAX. What the scale is showing you is water weight.  What is water weight? Water weight is fluid retention. It is when your body is holding on to all the water in your body. This can cause you to get bloated, and see a higher number on the scale.  Why does this happen? This can happen for many reasons. Increased sodium intake, too many processed foods, not getting enough protein, not drinking enough water.  Not drinking enough water? Yes! The more water you drink the less water your body will retain. This is because when you drink a lot of water your body signals the organs that it is okay to let go of some of the water. How to get rid of water weight? By drinking more water, cutting out processed and high sodium foods, sweating, cutting carbs.  Cutting carbs- although cutting carbs can help you lose water weight this will not help you lose fat. This is also not healthy. Many fad diets promise large amounts of weight loss in a small amount of time by drastically cutting carbs, however  this weight will be gained back very quickly because it is not actually fat loss.  Water weight and fat are very different. This is why you should not freak out if you see a higher number on the scale. Fat is burned by being active, building muscle, and eating a proper amount of calories for your body.  So in conclusion if you see a high number of gain or loss on the scale in a rapid amount of time it is most likely water weight. Also make sure to get enough water everyday!

    fitnessfoodfabulous:

    Water Weight 

    So you go out for the night and don’t eat the healthiest options, the next day you step on the scale and the scale went up! You freak out that your night out made you gain weight. RELAX. What the scale is showing you is water weight. 

    What is water weight? Water weight is fluid retention. It is when your body is holding on to all the water in your body. This can cause you to get bloated, and see a higher number on the scale. 

    Why does this happen? This can happen for many reasons. Increased sodium intake, too many processed foods, not getting enough protein, not drinking enough water. 

    Not drinking enough water? Yes! The more water you drink the less water your body will retain. This is because when you drink a lot of water your body signals the organs that it is okay to let go of some of the water.

    How to get rid of water weight? By drinking more water, cutting out processed and high sodium foods, sweating, cutting carbs. 

    Cutting carbs- although cutting carbs can help you lose water weight this will not help you lose fat. This is also not healthy. Many fad diets promise large amounts of weight loss in a small amount of time by drastically cutting carbs, however  this weight will be gained back very quickly because it is not actually fat loss. 

    Water weight and fat are very different. This is why you should not freak out if you see a higher number on the scale. Fat is burned by being active, building muscle, and eating a proper amount of calories for your body. 

    So in conclusion if you see a high number of gain or loss on the scale in a rapid amount of time it is most likely water weight. Also make sure to get enough water everyday!


  8. heyfranhey: mission-to-nutrition: Cucumber cups! You can fill them with tuna or chicken salad! Any other ideas? i’ve been meaning to make these! i think they’d be a great summer snack! maybe with some greek yoghurt, fresh diced tomato and coriander? thai chicken salad? chickpeas with olive oil, lemon and parsley? who knows :D Love love love this idea and the suggestions!

    heyfranhey:

    mission-to-nutrition:

    Cucumber cups! You can fill them with tuna or chicken salad! Any other ideas?

    i’ve been meaning to make these! i think they’d be a great summer snack! maybe with some greek yoghurt, fresh diced tomato and coriander? thai chicken salad? chickpeas with olive oil, lemon and parsley? who knows :D

    Love love love this idea and the suggestions!

  9. Chipotle Chicken Tortilla Soup Ingredients: 1 Tbsp vegetable oil 1 1/2 tsp. minced garlic 2 chicken breasts, cooked and shredded 1 tsp. chipotle chile powder 1 tsp. ground cumin 1 cup water 1/4 tsp. salt 1 (14 oz) can fat-free, low-sodium chicken broth 1 (14.5 oz) can stewed tomatoes 1/4 cup fresh cilantro 1 lime, cut into 4 wedges 2 (6-inch) tortillas, cut into strips Cooking spray  Heat oil in a large saucepan over medium-high heat.  Add minced garlic and shredded chicken; saute for about 2 minutes.  Add chipotle chile powder and cumin; stir well.  Add water, salt, chicken broth and tomatoes and bring to a boil.  Cover, reduce heat and simmer for about 5 minutes. Meanwhile, preheat your oven to 350 degrees F and place tortilla strips on a baking sheet.  Spray strips with cooking spray and sprinkle with a touch of chipotle chile powder or chipotle seasoning blend (such as Mrs. Dash).  Bake at 350 for about 8 to 10 minutes.  Top soup with baked tortilla strips, cilantro and a lime wedge and enjoy! Servings: 4; Serving Size: 1 1/4 cups; Calories 228; Fat: 5.4g; Carbs: 21.8g; Fiber: 3.5g; Protein: 22.9g

    Chipotle Chicken Tortilla Soup

    Ingredients:
    • 1 Tbsp vegetable oil
    • 1 1/2 tsp. minced garlic
    • 2 chicken breasts, cooked and shredded
    • 1 tsp. chipotle chile powder
    • 1 tsp. ground cumin
    • 1 cup water
    • 1/4 tsp. salt
    • 1 (14 oz) can fat-free, low-sodium chicken broth
    • 1 (14.5 oz) can stewed tomatoes
    • 1/4 cup fresh cilantro
    • 1 lime, cut into 4 wedges
    • 2 (6-inch) tortillas, cut into strips
    • Cooking spray 
    Heat oil in a large saucepan over medium-high heat.  Add minced garlic and shredded chicken; saute for about 2 minutes.  Add chipotle chile powder and cumin; stir well.  Add water, salt, chicken broth and tomatoes and bring to a boil.  Cover, reduce heat and simmer for about 5 minutes.

    Meanwhile, preheat your oven to 350 degrees F and place tortilla strips on a baking sheet.  Spray strips with cooking spray and sprinkle with a touch of chipotle chile powder or chipotle seasoning blend (such as Mrs. Dash).  Bake at 350 for about 8 to 10 minutes.  Top soup with baked tortilla strips, cilantro and a lime wedge and enjoy!
    Servings: 4;
    Serving Size: 1 1/4 cups;
    Calories 228;
    Fat: 5.4g;
    Carbs: 21.8g;
    Fiber: 3.5g;
    Protein: 22.9g

  10. Funfetti Cake Dip

    This is actually really low in fat and calories and is the perfect go-to sweet treat when you’re craving those chocolate chip cookies or that yummy slice of cake!

    Ingredients:

    • 1 (18.9 oz) box Funfetti cake mix
    • 2 cups fat-free plain yogurt
    • 1 cup lite Cool Whip
    • Fat-free animal crackers
    In a large bowl, mix together cake mix, plain yogurt and Cool Whip until completely combined and you see no more lumps.  Cover with plastic wrap and allow to chill for about 4 hours.  Garnish with additional sprinkles if desired and serve with animal crackers, enjoy!

    Servings: 24;
    Serving Size: 1/4 cup;
    calories: 105;
    Fat: 2g;
    Carbs: 20.2g;
    Fiber: .3g;
    Protein: 1.4g

  11. Chinese Chicken Stir Fry Ingredients: 3 chicken breasts 1 red bell pepper, thinly sliced 1 yellow bell pepper, thinly sliced 1 stick celery, chopped 3 skinned carrots 1/2 white onion, diced 20 edamame 2 Tbsp light soy sauce (the green bottle) 3 Tbsp lemon juice 1 Tbsp olive oil Dash of salt and pepper Pinch of red pepper flakes Chop up all veggies, except for the edamame, and cut up chicken breasts and season with a bit of salt and pepper.  Set aside.  Heat a skillet on medium heat and add about a tablespoon of olive oil.  Throw veggies into skillet and sauté for about 3 minutes.  Add chicken, soy sauce, lemon juice and red pepper flakes and cook for about 15 minutes or until chicken is completely cooked.  Enjoy!  Servings: 4; Serving Size: 1 cup; Calories: 167; Fat: 4g; Carbs: 8.7g; Fiber: 2g Protein: 21g

    Chinese Chicken Stir Fry

    Ingredients:

    • 3 chicken breasts
    • 1 red bell pepper, thinly sliced
    • 1 yellow bell pepper, thinly sliced
    • 1 stick celery, chopped
    • 3 skinned carrots
    • 1/2 white onion, diced
    • 20 edamame
    • 2 Tbsp light soy sauce (the green bottle)
    • 3 Tbsp lemon juice
    • 1 Tbsp olive oil
    • Dash of salt and pepper
    • Pinch of red pepper flakes
    Chop up all veggies, except for the edamame, and cut up chicken breasts and season with a bit of salt and pepper.  Set aside.  Heat a skillet on medium heat and add about a tablespoon of olive oil.  Throw veggies into skillet and sauté for about 3 minutes.  Add chicken, soy sauce, lemon juice and red pepper flakes and cook for about 15 minutes or until chicken is completely cooked.  Enjoy! 

    Servings: 4;
    Serving Size: 1 cup;
    Calories: 167;
    Fat: 4g;
    Carbs: 8.7g;
    Fiber: 2g
    Protein: 21g

  12. Whole Wheat Banana Waffles

    Ingredients:

    • 2 cups whole wheat flour
    • 2 eggs, beaten
    • 1 3/4 cup skim milk
    • 1/2 cup unsweetened applesauce
    • 4 tsp. baking powder
    • 1 ripe banana, mashed
    • 1 1/2 packets Stevia in the Raw (or 1 Tbsp sugar)
    • 1/4 tsp. salt
    • 1/2 tsp. cinnamon
    • 1/4 tsp. nutmeg
    • 1 tsp. vanilla extract
    Preheat your waffle iron and coat with non-stick cooking spray.  Whisk eggs in a large bowl until fluffy and you see bubbles start to form.  Then whisk together the milk, applesauce, and vanilla with the egg mixture; set aside.  In a separate bowl, combine flour, baking powder, sugar, salt and spices.  Beat flour mixture in with the egg mixture along with your mashed banana.  
    Carefully spoon your batter onto your pre-heated waffle iron and cook until golden brown.  Repeat until batter is finished.  Serve hot with fresh fruit and organic maple syrup, enjoy!

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