This is a marvelous marinara that’s easy to make and tastes great. I like to serve it over whole wheat pasta with turkey sausage. Just whip up a green side salad and you’ve got a complete meal. You can prepare this sauce in advance so you can enjoy it on even the busiest of week nights. This recipe will make enough for 8 servings of a half cup each.

2 medium onions, chopped
5 to 7 garlic cloves, minced
2 Tbsp olive oil
2 (16 oz) cans Italian plum tomatoes, drained and chopped
1/2 cup dry white wine
1/4 cup tomato paste
Squeeze of fresh lemon, about 2 Tbsp
Salt and pepper to taste

Directions
1. Sauté onions and garlic in olive oil until tender.
2. Stir in tomatoes, wine and tomato paste.
3. Heat until boiling.
4. Simmer uncovered for 20 minutes.
5. Add lemon, salt and pepper.

Health Benefits
Low in calories and fat, tomatoes and garlic are full of antioxidants that help to protect cells from the effects of free radicals. Easily digestible, tomatoes work well with proteins, too. Important for women’s fitness and health, sauces cooked with olive oil and seasoned with lemon are much lower in cholesterol than other oils and flavorings.

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Great as an appetizer or can be served as a complement to any meal.

2 cups Italian bread crumbs
1/2 cup grated parmesan cheese (fat-free)
1 small green onion, chopped
2 cloves garlic, minced
1/2 tsp nutmeg
1 pkg. frozen spinach (thawed and drained)
1/4 cup vegetable stock, sodium free
2 Tbsp fat-free margarine, melted (Smart Balance is a good brand)
Salt and pepper to taste
2 egg whites, beaten

Directions
1. Preheat oven to 350 degrees.
2. Combine bread crumbs, parmesan cheese, onions, garlic and nutmeg into bowl.
3. Mix in spinach, stock, margarine, egg whites, salt and pepper.
4. Shape mixture into 24 balls.
5. Lightly rub each ball with a good olive oil before putting into oven.
6. Cook 10 to 15 minutes.
7. Can serve with mustard sauce or any condiment of your choice.

Health Benefits
Low in fat, cholesterol, sodium and calories. Spinach is an excellent source of iron, necessary for a successful women’s fitness plan. You’ll need lots of energy for your workouts and spinach can give you the power to keep on going, don’t forget that’s where Popeye got his strength.

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This tasty treat can be enjoyed in the evenings with just the family or you can make a bigger batch and serve it when guests come over. It’s easily portable if you need to take it to office parties or even tailgating.

1 large garlic bulb
PAM Olive Oil cooking spray
1 pkg. 8 oz fat-free cream cheese, softened
2 oz goat cheese
1/2 cup fat-free parmesan cheese
3 Tbsp milk, 1% 2%, or fat-free
Minced parsley as garnish
Pepper to taste
1 loaf of crunchy hot out of the oven, sourdough bread, cut up into pieces.

Directions
1. Cut off top of garlic bulb to expose cloves.
2. Spray garlic lightly with cooking spray and wrap in aluminum foil.
3. Bake at 400 degrees until tender, about 40 minutes.
4. Cool, gently remove from skins.
5. Mash cloves with fork and set aside.
6. In separate bowl, mix cheeses, garlic and pepper, stirring in milk carefully to make desired consistency.
7. Refrigerate for 2 hours or longer, so that flavors can marinate.
8. Spoon over hot bread and sprinkle with parsley.
9. You can substitute pita chips or veggies if you don’t have fresh baked or warm bread.

Health Benefits
Low in fat, sodium and cholesterol. Healthy spreads are all the rage when you are looking for a savory snack that fits within your women’s fitness program. Look for my other healthy spreads and dips throughout my recipes. My family loves to eat, so I am always searching for low fat alternatives.

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This salad is my friend’s favorite. After a long day of shopping, nothing suits us better than this heavenly combination of red meat protein and cool, refreshing watermelon.

Salad
4 cups arugula
1 lb watermelon, cut up into chunks
1/2 red onion, sliced
4 oz fat-free feta cheese
16 oz thin sliced roast beef

Dressing
1/2 cup red wine vinegar
1/4 cup olive oil
1/2 cup lemon juice
1 garlic clove, crushed
1 tsp parsley

Directions
1. Whisk together dressing ingredients and set aside.
2. Toss together salad mixings.
3. Serve in individual bowls and drizzle dressing over salad.

Health Benefits
Roast beef is a great source of iron and protein, needed for a busy women’s fitness program. You’ll need your strength to keep up with all that you have to do, so why not eat healthy and lean? Stick with the fat-free cheese for best results. Watermelon is an excellent source of vitamin C and contains a healthy amount of vitamin A. Plenty of nutrients and low in calories.

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Start your day with something sweet and nutritious. This healthy breakfast is good any day of the week. Most of these ingredients are regular staples in the pantry.

1/3 cup oatmeal
4 egg whites
1 tsp cinnamon
1 Tbsp natural peanut butter
Stevia to taste

Directions
1. In a large bowl, combine all of the ingredients and mix well.
2. Lightly spray skillet.
3. Heat on medium.
4. Pour batter until pancake forms, flip and cook on other side.
5. Serve with banana slices or substitute with blueberries or strawberries.

Health Benefits
Low in fat, sodium and sugar. Cinnamon has been shown to lower the bad cholesterol and so is excellent when served with peanut butter. Oatmeal is a wonderful source of soluble and insoluble fiber, needed for a healthy women’s fitness program. Fiber aids in digestion and helps to lower cholesterol too.

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