Easy to make, easy to freeze and reheat….just grab and go!

For lighter version make with reduced fat cheese.

6 Eggs

1/2 C Milk

1/4 tsp salt

1/8 tsp pepper

1 C Shredded Cheddar cheese (4 oz)

3/4 chopped Zucchini

1/4 C chopped Red Bell Pepper

2 T chopped red onion

Preheat oven to 350 degrees F

Beat eggs, milk, salt and pepper in medium bowl until blended.

Add cheese, zucchini, bell pepper and onion; mix well.

Spoon evenly into 12 lightly sprayed muffin cups, about 1/4 cup each.

Bake until just set, 20-22 minutes.

Cool on rack 5 minutes.

Remove from cups and serve warm.

Makes 12 mini frittatas.

Per serving (2 mini frittatas)

164 calories

11 g fat

6g sat fat

3g carbs

12 g protein

Compliments of the Egg Nutrition Council

1/2 c water
1/4 c low fat vanilla yogurt
1/2 frozen unsweetened strawberries
1/2 frozen unsweetened blueberries
1/2 frozen unsweetened raspberries

Place all ingredients into blender and blend.

Serving size: 1 cup

110 calories

3g protein

1 g fat

24 g carbs

5 g fiber

16 g sugar

from Whole Food Recipes for Better Living (Vitamix 2007)

Fireworks Pancakes

Now this is just something I made for the kids…so check your labels for nutritional info.

• Organic Pancake mix (follow instructions on how to make)
• 1 cup Frozen Strawberries
• 3/4 cup Frozen Blueberries (we had eaten all our fresh but I am sure fresh would make this pancake outstanding)
• Splash of Vanilla Extract
• dash Cinnamon
• 2 T low fat cream cheese
• 1 tsp of granulated sugar
• Chopped Walnuts

Make the pancakes per boxes instructions.  Defrost frozen berries and mush the strawberries.  Add fruit to pancake batter along with cinnamon and vanilla extract. Stir until you get a nice swirl (if you over mix it will turn a lovely shade of purple). Cook pancakes as directed on box.  While cakes are cooking stir together the cream cheese and sugar. When cakes are plated spread cream cheese mix on top and sprinkle walnuts on top. Yumm! (if you don’t like the idea of cooking your fruit you could add them on top with the cream cheese mix).

Food Spotlight:

Today I had a craving (yes, I get them too)  for some popcorn.  So here is my fav pick…

I really enjoy Newman’s Own Oldstyle Picture Show Microwave Popcorn (whew, that is a long name).  Of course, doing it the old fashioned way is always best …you want quick, Newman’s is a good choice.  They sell them in 100 calorie packs.  It’s all natural and no trans fats.  An added bonus – all the profits (after making the product) that Newman makes goes to charities!

Pair it with some nuts, low fat cheese stick or Shaklee protein shake and you’ve got a great snack!

Breakdown:

100 calories/bag, 2.5 Fat, Carb 18g, Fiber 4g, Protein 2g

“I saw results within the first 2 weeks and continued to see results (lost inches, felt stronger, more energy).  Nicole is an excellent instructor. She changed each session with new challenges and different routines.  It is never boring.” – SIU Boot Camper

About the Author:

Nicole Simonin is a local South Jersey fitness expert recognized for her well-rounded approach to health and fitness.  Nicole’s mission is to spread the truth about weight loss and how to become healthier.  Nicole’s S.H.A.P.E. Method Boot Camps have been helping many South Jersey residents reclaim their body.  To learn how Nicole can help you achieve your fitness goals, visit shapeitupfitness.com

Want to help me spread the word about health and fitness?  Forward this to your friends and family or share it on your Facebook, Twitter, etc. Thanks in advance!

Directions

1. In a separate bowl, mix together the milk, pumpkin, egg, oil and vinegar. Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt, stir into the pumpkin mixture just enough to combine.
2. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Amount Per Serving

Calories: 278

• Total Fat: 7.2g
• Cholesterol: 40mg
• Sodium: 608mg
• Total Carbs: 45.8g
•     Dietary Fiber: 2.6g
• Protein: 7.9g

Compliments of AllRecipes.com

Food Spotlight:

I get a lot of questions about what kinds of foods I personally purchase.  So I thought I’d start a segment about just that!

So here is a great company I came across….Applegate Farms. They believe in old traditional values…ya know when meat was made from meat…not hormones, artificial and chemical preservatives. I came across this brand in Shoprite (look for it mainly in the organic section).  I LOVE the Sunday Bacon (in the bacon section at Shoprite).  Yes, it’s really bacon minus the nitrates.  Their cheese does not have growth hormones in them.  They are based in New Jersey so they don’t need to process their food (unlike getting meets from across the country). You can check out their website here http://www.applegatefarms.com .  You can also place orders online.  Worth checking out!

If you have a food you’d like me to check out or have a comment about this blog please put a response below.

Directions

1. Mix together the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled with a dusting of espresso powder and sprinkled with the mini chocolate chips.

Servings Per Recipe: 1

Amount Per Serving

Calories: 181

• Total Fat: 10g
• Cholesterol: 38mg
• Sodium: 154mg
• Total Carbs: 7.3g
•     Dietary Fiber: 0.3g
• Protein: 15.2g

From Allrecipes.com

Almost Cannoli-

Great, quick dessert! A little high in fat but it is a dessert

½ cup part-skim ricotta cheese

¼ teaspoon vanilla extract

1/4 teaspoon of sugar

10 semi-sweet chocolate chips mini

Mix. Serve chilled. Serves 1.

1 Serving
Amount Per Serving
Calories		267.4
Total Fat		15.0 g
	Saturated Fat	9.2 g
	Polyunsaturated Fat	0.5 g
	Monounsaturated Fat	4.6 g
Cholesterol		38.4 mg
Sodium		157.2 mg
Potassium		223.0 mg
Total Carbohydrate		18.8 g
	Dietary Fiber	1.0 g
	Sugars	11.3 g
Protein		14.9 g

2 tbsp of extra virgin olive oil

4 slim leeks, whites and light green centers only, chopped

1 large onion, chopped

1 tbsp fresh sage

6 cups low sodium chicken broth

2 cups water

2 cups cooked navy beans

2 lbs chicken breasts, grilled and cut into 1 inch chunks

8 oz package of frozen spinach, thawed and partially drained

Heat olive oil in pan and add leeks and onions.  Cook about 5 minutes…  Add sage and cook 2 more minutes.  Add broth and water and bring to a boil.  Add chicken, beans and thawed spinach and continue to cook until all ingredients are cooked.

Submitted by Shelle McGovern