Add this wonderful condiment to any of the foods listed below. It’s a fitness friendly additive that is healthy and tastes good, too.

1. Add to oatmeal
2. Add to shakes and smoothies
3.Salads
4. Yogurt (great topper)
5.Fruit excellent on banana w/peanut butter
6. Peanut butter
7. Almond butter
8.Cereal
9. Top of my Ezekiel bread
10. Baking mix/ muffins breads (always use)
11.Cookies, healthy pancakes

Health Benefits:
Excellent source of vitamin E, folic acid, omega 3, 6, 9. I could not live without this. I use several times a day, love that taste and crunch.

Roy is a body builder who I met years ago. He’s moved away, but he left behind some pretty good recipes. He believed in getting his fair share of protein and he had the body to prove it. A nice guy, he didn’t mind helping other people, interested in taking fitness to the next level. This hearty sandwich recipe will serve 4.

8 dried tomatoes (not oil packed)
1 1/2 cup packed shredded cabbage with carrot(coleslaw mix)
3 Tbs. fat-free mayo dressing or salad dressing
1 teaspoon horseradish mustard
6 ounces thinly sliced roast beef
( I love them toasted)

Directions:

1. In a small bowl cover tomatoes with boiling water, let stand about 10 min or until softened.
2. Drain tomatoes and cut into small strips, toss tomato strips with shredded cabbage and carrot mixture.
3. Combine mayo fat-free dressing or fat-free salad dressing, horseradish mustard.
4. Add to cabbage – tomato mixture toss to coat
5. To fix sandwiches divide roast beef and cabbage mixture and stuff into toasted pita bread pockets cut into halves.

Health Benefits:
High in protein, roast beef is low in saturated fat and a good choice to have once in a while. Tomatoes provide Vitamin C, potassium, fiber and antioxidants. Carrots and cabbage are both wonderful sources of Beta Carotene and Vitamin K.

This meal makes a great side with any lunch, healthy snack or as a complement to your main meal. Add with pita bread and hummus for a complete meal even picky eaters can enjoy. This recipe serves 4 to 6.

7 oz. feta cheese ( fat-free)
1 bag Romaine lettuce
4 tomatoes cut up
1 cucumber sliced
12-20 Greek black olives
2 Tbs. fresh herb (oregano or basil)

For Dressing:

6 Tbs. extra virgin olive oil
2 Tbs. fresh lemon juice
1 garlic clove crushed
Pinch of pepper

1. Combine all ingredients in large salad bowl.
2. Combine all ingredients for dressing in small bowl pour over salad.

Health Benefits:
High in Vitamins A, C and K, romaine lettuce is a great choice. Tomatoes are full of antioxidants that protect the body against free-radicals. Eating cucumbers can help to lower blood pressure and give your complexion that radiant glow, so definitely include them with your salads. Olives are a great source of Vitamin E, another contributor to healthy skin.

A great treat anytime of the day. I enjoy it for snack or lunch, you can pair it with a half sandwich of your choice if you desire meat with your meal.

8 cups fresh packed spinach
1 cup strawberry halved
1 cup blueberries
1 11oz. can Mandarin orange section, drained
1 cup of walnuts
2 Tbs. parmesan cheese

Directions:

1. Tear spinach into bite sized pieces.
2. Toss in strawberries, blueberries and Mandarin oranges.
3. Sprinkle with walnuts and parmesan cheese.

Health Benefits:
Walnuts are a good source of protein as is the parmesan cheese and it’s important to include a serving of protein at every meal. Spinach is iron-rich and an excellent source of Vitamins A, C and K. Low in sodium, cholesterol, saturated fat and sugar. This is an excellent choice for a healthy meal.

Love to have a shake but hate feeling guilty? Try this healthy alternative and enjoy it until your straw sucks up the last drop. This recipe makes 4 servings. Remember portion control is key to watching your weight, even with healthy food.

1 1/2 cups vanilla fat-free yogurt
13/4 cups fat-free milk
5 to 6 strawberries
1 tsp sugar
5 Tbs. Fat-free banana pudding mix

Directions:

Blend all ingredients together till smooth garnish with fresh banana slices and grated chocolate.

Health Benefits:
Low in saturated fat and full of antioxidants. Yogurt is full of pre-biotics and pro-biotics, healthy bacteria, also a good source of fiber, yogurt is delicious and adds just the right stuff to pull this dish together.