|
Healthy Recipes from IFPA Members The following are recipes submitted by IFPA certified fitness professionals. Try out these delicious treats and judge for yourself how tasty healthy food can be. Do you have a secret healthy recipe? Share it with us at info@ifpa-fitness.com! Healthful Date Bread / Chicken Meatballs / Low-Fat Burritos / Fruit Smoothie / Oatmeal Raisin Cookie Bites / White Chili |
|||
|
Healthful Date Bread No added sugar or fat makes this a tasty, healthy treat. 1/8 ounce package pitted whole dates 1 teaspoon baking powder snipped (not sugared) ¼ teaspoon salt 1 cup raisins 2 slightly beaten egg whites 1 ½ cups boiling water 1 teaspoon 2 cups whole wheat flour 1/4 cup chopped almonds 1 teaspoon baking soda In a medium mixing bowl combine dates and raisins. Pour boiling water over mixture. Set aside to cool slightly. In a large mixing bowl stir together flour, baking soda, baking powder, and salt. Stir egg whites and vanilla into cooled date mixture. Add date mixture and almonds to flour mixture; stir till well blended. (Mixture will be thick.) Evenly spread in a lightly greased 9x5x3-inch baking pan. Bake in 350o oven for 40 to 50 minutes or till a wooden toothpick inserted in center comes out clean. Cool in pan 10 minutes. Remove from pan; cool thoroughly on a wire rack. Wrap and store overnight before serving. Makes 1 loaf, 18 servings. Nutritional information per serving: 127 Cal, 3 g protein, 26 g carbohydrate, 2 g fat, 0 mg cholesterol, 115 mg sodium, 224 mg potassium, 2 g dietary fiber. |
||||
|
Chicken Meatballs
Submitted by: Jeff Mayner, Brandon, FL 4 - 5 oz cans of 98% Fat-Free white meat chicken 6 - egg whites 1.5 cups - Quaker Old-Fashioned Oatmeal 1 - medium onion 1 - jalapeno pepper (optional) 1 - 15 oz can of Hunts Ready Italian tomato sauce Preheat oven to 400 degrees. Place in oven for 30 minutes. Serving size: 2 balls Nutritional information per serving: Contains approximately 21 grams of Protein, 10 grams Carbohydrate, and 1 gram Fat. |
||||
|
Low-Fat Burrittos
Submitted by: Michele A. Vignoe, Boca Raton, FL "Maverick" extra lean ground beef 1 - medium onion Mcormack's Low Sodium Taco Seasoning (2 packets) Pace Hot Picante Salsa (big jar) Old El Paso Fat Free Refried Beans (lower in sodium) Lettuce Healthy Choice Fat Free Cheddar Cheese 2 - medium size Tomato's Fat Free Sour Cream Fat Free Tortilla Shells Chop the onion very finely, and brown in a frying pan over medium heat with the ground beef; when meat is completely browned, cooked thoroughly, drain any excess grease/fat; then put back on burner on low heat. Add the packets of taco seasoning (I use 1 packet per pound/pound and a quarter of ground beef)pour water over the beef and seasoning to make a gravy...water to your liking...I like my "gravy" mixture to be fairly thick so the less water, the thicker the sauce. At this time I also add at least a 1/2 cup of the Pace Salsa to the mixture and mix that in...it flavors it and makes it even spicier; cover this and let it simmer. While this is going on, put the can of refried beans and probably a 1/4 cup of water into a kettle on low heat and stir and cover...just continue to stir and watch them...they just need to be heated so they don't take too long to warm up. Chop the lettuce finely, chop the tomatoes, and warm up the tortillas. (I put 5 to 6 tortilla shells on a plate, between two wet papertowels, then microwave them for 65 seconds) Basically, you're all ready to eat. Just grab a warm tortilla, add the beef mixture, some refried beans, lettuce, tomato, cheese, sour cream and salsa. |
||||
|
Fruit Smoothie
Submitted by: Teri C. Mohrman, San Jose, CA Take any fresh fruits and add into a blender, add at least a cup of orange juice to that as well as a cup of vanilla yogurt, then blend well. Now, you have a healthy meal in itself.
|
||||
|
Submitted by: Martin R. Morris, Mechanicsburg, IL. A
very tasty low fat cookie that doesn't taste low fat. 3
cups quick-cooking oats 2/3 cup all-purpose flour 2/3 cup sugar 1/3 cup packed
brown sugar 1 teaspoon baking powder % teaspoon salt Egg
substitute equivalent to 2 eggs 1/3 cup light corn syrup 1 teaspoon vanilla
extract 1 cup (or more if you like) raisins %
teaspoon (or more if you like) ground cinnamon In
a large mixing bowl, combine oats, flour, sugars, and baking powder, cinnamon
and salt. Add egg substitute, corn
syrup, and vanilla; mix well. Add
raisins as desired. Drop by rounded
teaspoonfuls onto cookie sheets coated with nonstick cooking spray.
Bake at 350* for 10-12 minutes. Yield
2 dozen. Nutrition
Information* Serving
Size 2 small size cookies Calories:
102 Total
Fat:l Gram Saturated
Fat: Trace Sodium:
54 mg Carbohydrates:
22 Grams Protein:
3 Grams *These numbers do not include raisins |
||||
|
Submitted by: Catherine E. Bodnar, Monroe,MI 1
medium onion, chopped 2 stalks celery, chopped 2 cups chicken broth w/fat
skimmed off 1/2 tsp. garlic powder 1/2 tsp. thyme Pinch
of tarragon (optional, for aroma) 3 chicken breasts, cooked and chopped 3 large
cans white beans, drained (pintos
or pink beans will also work with this recipe) Spray
large (5 qt.) pot with Pam. Saute
onion and celery (you may add a little canola o il for this purpose if desired).
Add remaining ingredients and simmer over low heat, st irring often,
until hot throughout (about 25-30 minutes).
Serves 6. This
recipe is low in sodium, low in fat, high in protein and complex carbs.
Not only t |
||||