Fitness4Her

Women's Fitness

Crunchy Cran-Apple Breakfast Couscous

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Get creative in the morning with a wholesome bowl of couscous made to your liking. I’ve included cranberries, apples and walnuts in this one, but you can substitute your favorite fruits and nuts.

Whole wheat couscous
6 oz. non-fat Greek yogurt
2 Tbsp chopped walnuts
2 tsp dried cranberries
Pinch of cinnamon

Directions:

1. Pour 1/2 cup boiling water over 1/4 cup whole wheat couscous.
2. Cover and let sit for 5 minutes, until water is absorbed.
3. Fluff with fork.
4. Add 6 oz. non-fat Greek yogurt,
5. Add 2 Tbsp of chopped walnuts
6. Add 2 tsp dried cranberries.
7. Add pinch of cinnamon

Health Benefits:
Brimming with antioxidants and whole wheat benefits. It’s heart healthy and low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. The yogurt and walnuts add a healthy portion of protein making this variable cereal a figure friendly find.

Dark Chocolate & Pistachio Apricots

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When I want something sweet I like to treat myself to a delectable dish of chocolate. Besides the many health benefits that are associated with dark chocolate, it just feels good to indulge. And what better way to pamper myself than with the sweet taste of apricots paired with the crunch of some fresh chopped pistachios? You will love it!

1/4 cup semi sweet dark chocolate chips
24 dried apricots
4 Tbsp chopped pistachio nuts

Directions:

1. Melt chocolate chips.
2. Dip half of each apricot in melted chocolate and sprinkle with pistachios.
3. Cool in refrigerator.

Health Benefits:
Great tasting antioxidants, Apricots and Pistachios and Dark chocolate are good for the heart. Apricots relieve constipation and provide protective health benefits. Low in calories, low in saturated fat, low in cholesterol and low in sodium. Iron rich, this snack is great after a workout.

Veggie Delight Salad

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The key to a healthy diet that will keep you from counting calories is to eat lots of fruits and vegetables. That’s why this salad is an excellent choice for women who want to lose weight or just maintain the fabulous figure they always had. Great for lunch, dinner or snack, make it a head of time, and enjoy worry-free.

1/4 lb. carrots, green beans, snap peas and red onion
1 small bag baked red potatoes
Salt & pepper to taste
2 tsp balsamic vinegar
2 tsp olive oil

Directions:

1. Bake potatoes at 350 degrees for 30 minutes.
2. Grill vegetables in oven until crisp.
3. Let cool.
4. Mix together oil, vinegar, salt and pepper.
5. Serve over Romaine lettuce.
6. Option: add cherry tomatoes.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, potatoes are high in Vitamin C and B6. A good source of fiber, potatoes taste good and well as being relatively inexpensive and easy to make.

Cranberry Turkey Salad

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Made with turkey or chicken, this delicious salad is a favorite among all of my friends and family. I like to make it up and have it in the fridge. It’s great for a snack, a side dish or to have for lunch.

2 cups turkey breast, cut-up
4 cups Romaine lettuce, cut-up
1 large red apple, cut-up
Small can of mandarin oranges
1/4 cup dried cranberries
3 Tbsp unsalted walnuts, chopped
3 kiwi fruit, cut-up
Dressing 1 cup jelled whole berry cranberry sauce
1/4 cup frozen orange juice
4 tsp fresh lemon
1 tsp low-sodium soy sauce
2 tsp mustard
1/2 cup chopped pimiento
1/2 cup chopped fresh chives
2 clove garlic, minced

Directions:

1. Combine turkey, apples, cranberries, mandarin oranges and walnuts in medium bowl.
2. In a small bowl mix cranberry sauce and orange juice concentrate.
3. Just before serving mix turkey with dressing.
4. Serve over lettuce and add kiwi slices.

Health Benefits:
Turkey is a low fat, low sodium, choice for protein. It is low in cholesterol, low in sugar and low in calories. Turkey is very heart healthy. The fruits provide antioxidants to fight cancer causing free radicals. Fruit also aids in digestion and provides many of the essential vitamins and nutrients required for a healthy lifestyle.

Red Potato Salad

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Potato salad is a great dish to share with others at a picnic, family reunion or office party. This version celebrates the great taste of the red potato and plunges it into this All-American side dish. Great with hamburgers, turkey burgers or barbeque chicken, my potato salad is sure to please everyone at the table.

10 ounces of round red potatoes
1/4 cup chopped celery
(1) 2 oz. jar of drained pimiento
2 Tbsp chopped fresh parsley
1/4 cup non-fat sour cream
11/2 Tbsp low sodium chicken broth
1/4 tsp sage
1/4 tsp pepper
1/4 tsp thyme

Directions:

1. Wash potatoes and cook in boiling water 15 minutes or until tender.
2. Drain and cool then cut into 1/2 inch cubes
3. Combine potatoes, celery, parsley and pimiento.
4. Combine remaining ingredients in small bowl and stir well.
5. Add to potatoes, tossing gently to coat.
6. Cover and chill.

Health Benefits:
Potatoes are a great source of Vitamin C, B6, copper and fiber. Potatoes are low in sodium, low in calories, low in cholesterol, low in fat and contain antioxidants that help to fight cancer causing free radicals.