Weight Watchers 3 Ingredient Pineapple Cake

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I stumbled across this Weight Watcher recipe a few years ago and it is fantastic.  It takes about one whole minute to whip together and it is low calorie and no fat!!

 

WHAT YOU NEED:

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  • 1- Angel Food Cake Mix
  • 1- 20 oz. Can Crushed Pineapple in juice
  • 1- Fat Free Cool Whip

 

 

DIRECTIONS:

Preheat oven  350 degrees F.  Mix package of Angel Food Cake Mix and one 20 oz. can of crushed pineapple.  Pour into an ungreased 9″x13″ pan and bake for 30 to 40 minutes.   Let Cool.  Spread Cool Whip on top.  Makes 16 servings!

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NUTRITION INFO:

  • 120 Calories
  • 28 g Carbohydrate
  • 2 g Protein
  • 0 Fat
  • 130 mg Sodium

 

Fat Free Yogurt Cake

I came across this recipe for yogurt cake on pinterest.  I made a few ingredient swaps to reduce the calories and fat.  I am absolutely amazed how moist and delicious it is.  Let’s not forget, it is really easy and quick to make!

yogurtcake WHAT YOU NEED:

  • 1-1/2 cups nonfat yogurt
  • 3/4 cup egg beater
  • 1 cup sugar
  • 1 tsp. vanilla
  • 1-1/2 cup flour
  • 1 tablespoon baking powder

DIRECTIONS:

In a large bowl, beat on low speed egg, yogurt, sugar, and vanilla about 30 seconds. Add flour and baking powder and beat another 1-2 minutes. Pour into a round cake pan sprayed with cooking spray. Bake at 350° for 30-35 minutes. Let cool. Sprinkle with powder sugar. Makes 8 servings.

NUTRITION INFO:

  • 224 calories
  • 0 fat
  • 48 g carbohydrate
  • 8 g protein
  • 240 mg sodium

 

Want to Eat Like a GrEEK ? Mediterranean Diet Plan

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What is the Mediterranean Diet?

It is the eating pattern of at least 16 countries bordering the Mediterranean Sea.  Multiple research studies have demonstrated that adhering to a Mediterranean Diet Plan  does reduce the risk of heart disease.  It has also been shown to in fighting other medical conditions associated with chronic inflammation, such as, cancer, diabetes, obesity, and cognitive disorders.

The Mediterranean Diet is considered as a heart healthy meal plan and includes the following characteristics:

  • An abundance of food from plant sources, including fruits, vegetables, potatoes, whole grains, beans, nuts, and seeds.
  • Olive oil as the principle fat, with total fat ranging from 25% to 35% of total calories, with no more than 7% from saturated fat.
  • Daily consumption of low to moderate amounts of cheese and yogurt.
  • Twice weekly consumption of low to moderate amounts of fish and poultry; up to 7 eggs per week (including those in cooking and baking).
  • Fresh fruit as a daily dessert.
  • Red meat a few time per month.
  • Moderate consumption of wine, normally with a meal; 1-2 glasses per day for men and 1 glass for women.  Wine should be considered optional and avoided when consumption would put the individual or others at risk.
  • Regular physical activity at a level that promotes a healthy weight, fitness, and well-being.

1 DAY SAMPLE MEDITERRANEAN DIET MEAL PLAN:

BREAKFAST

LUNCH

DINNER

SNACKS

  • 1 Serving Greek Yogurt
  • 1 Cup Strawberries or Melon
  • 1 oz Nuts

 

Skinny Soft Taco

Here it is again, the skinny taco.  Perfect for a quick & easy healthy dinner.

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WHAT YOU NEED:

1 pound lean ground turkey
1 packet taco seasoning, low sodium
3/4 cup water
8 oz. low-fat cheddar cheese, shredded
2 roma tomatoes, chopped
2 cups lettuce, shredded
1 cup salsa
fat-free sour cream, optional
8 whole grain tortillas

DIRECTIONS:

Brown ground turkey in skillet until no longer pink; drain fat. Add taco seasoning and water; stir until blended. Simmer for 5 minutes. Layer meat, cheese, tomato, lettuce and salsa on tortilla.

NUTRITION INFO:

Serving Size = 1 Taco

  • 225 calories
  • 4 g fat
  • 34 mg cholesterol
  • 530 mg sodium
  • 26 g carbohydrate
  • 3.5 g fiber
  • 3 g sugar
  • 21 g protein

Banana Nana Smoothie

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This banana smoothie is not only healthy and super easy to make, it can also be a complete meal.  It is high in calcium and protein and very satisfying.  Not to mention, it is absolutely delicious!  Enjoy!!

WHAT YOU NEED:

1 small ripe banana

1 cup Almond Breeze almond coconut milk

1-5 oz. container plain nonfat greek yogurt

DIRECTIONS:

Mix all ingredients in a blender until smooth.  Makes 1 serving.

NUTRITION INFO:

230 Calories; 3 gm Fat; 36 gm Carbohydrate; 4 gm Fiber; 17 gm Protein; 176 mg Sodium; 610 mg Calcium

September is Fruit & Veggies More Matter Month

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Celebrate Fruit & Veggies More Matter Month by consuming more!  Here are the top 5 reasons you should eat more fruits & veggies:

  1. They are very low in calories.  A cup of green beans or broccoli is only 30 calories.
  2. They are fat-free and high in fiber.
  3. They are also high in Vitamin C, B vitamins and antioxidants which help support your immune system.
  4. They make you fill full longer which will help reduce cravings.
  5. They will help you lose weight and feel better.

Labor Day Skinny Menu

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Wow!  It’s hard to believe Labor Day and the end of summer is upon us.  Here’s a healthy menu plan to keep you on track with your weight management goals.

Skinny Deviled Eggs

Skinny Pulled Chicken Sandwich

Skinny Pasta Salad

Red, White & Blue Parfait

Watermelon

Have A Safe and Wonderful Labor Day !!!

 

 

 

 

Meatless Stuffed Peppers

If you are looking for a vegetarian stuffed pepper, this recipe is absolutely amazing.

WHAT YOU NEED:

  • 2-4 large green peppers
  • 2 cups cooked brown rice
  • 1 cup red kidney beans, rinsed
  • 1 cup tomato sauce, divided
  • 1 cup low-fat shredded cheddar cheese, divided
  • 1 tsp cajun seasoning, low sodium

DIRECTIONS:

Preheat oven to 350 degrees.

Bring a large pot of water to a boil.

Wash peppers, slice in half, remove seeds, and boil for 5 minutes.  Remove and let drain.

In a large bowl combine rice, beans, seasoning, 1/2 cup tomato sauce and 1/2 cup cheese.

Stuff peppers and place them in a baking dish sprayed with cooking spray.

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Top with remaining sauce and cheese.

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Bake for 45 minutes or until peppers are tender.  Makes 4 servings.

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NUTRITION INFO:

280 Calories; 3 gm Fat; 3 mg Chol; 578 mg Sodium; 54 g Carb; 7 g Fiber; 12 g Protein

Mini Eggplant Pizza’s

photo-4If you love pizza like I do but don’t want the calories that go with it, these mini pizza’s are the perfect alternative.

WHAT YOU NEED:

1 Eggplant

1 Cup Pizza Sauce

1 Cup Mozzarella Cheese, low-fat, shredded

1 Tablespoon Basil (optional)

DIRECTIONS:

Peel and slice eggplant in 1/4″ slices.  Place on baking tray sprayed with cooking spray.  Top each slice with sauce and cheese. Bake at 350 degrees F for 15 minutes.  Serve hot.