Fitness4Her

Women's Fitness

Peaches and Cream

By

This dish reminds me of my friend who is a real Georgia Peach, because she is so sweet and has that warm Southern hospitality. Peaches from Georgia are naturally sweet and are the best in the summer months. If you can’t find Georgia peaches, look for peaches from South Carolina. Canned peaches are an acceptable substitute as long as they are packed in their own juices.

1 peach per person
4 ounces fat-free cream cheese
4 ounces low fat vanilla yogurt
1 tsp honey
2 tsp lemon zest

Directions:

1. In a blender, mix cream cheese, vanilla yogurt, and honey until smooth and creamy.
2. Slice peach and place slices in bowl.
3. Spoon cream mixture over peach slices and enjoy.

Health Benefits:
Peaches provide a bite of beta carotene, potassium, flavonoids and fiber. Rich in Vitamin A and low in calories, peaches complement this dish both in appearance and taste. Yogurt is a great source of calcium, is low in saturated fat, low in calories and the whole dish is low in cholesterol and sodium.

Pot Roast with Baked Sweet Potatoes

By

I got this recipe from a family gathering a few years ago. I’ve made a few changes to it and it tastes oh so delicious. I wanted to share it with all of you because it’s not only tasty—it’s nutritious too.

1 (4 lb.) lean boneless rump roast
1 tsp. dried whole rosemary, crushed
1/2 tsp garlic powder, cooking spray “Pam”
1 small onion, cut up
1 tsp low sodium beef bouillon granules
1 cup hot water
4 large baking sweet potatoes

Directions:

1. Trim fat from roast.
2. Clean sweet potatoes with water.
3. Bake at 350 degree 1 hour.
4. In a roasting pan combine roast, rub rosemary, garlic powder, rub on entire surface.
5. Coat with Pam.
6. Add roast, place onion slices on roast.
7. Combine bouillon granules and water, pour over roast.
8. Cover and bake at 350 degrees for 2-1/2 hours or until tender.
9. Serve with yummy applesauce. Perfect combination.

Health Benefits:
Lean beef contains a healthy percentage of protein per serving. A great way to add that all so important iron to your body, lean beef is relatively low in calories, especially when it is served in its own juices and not covered in thick gravies. Rosemary is a natural anti-inflammatory that stimulates the immune system and aids in digestion. Sweet potatoes are full of beta carotene and a flavorful source of fiber. This meal is low fat, low in cholesterol and low in sodium.

Scallops and Shallots Extraordinare

By

Another great seafood salad that you can enjoy whether you need to lose weight or gain weight. Portion control is always key, and this lightly seasoned seafood spread is a great way to eat the foods you love. Serve for lunch, dinner or snack; this meal makes the perfect choice for entertaining poolside or for patio dining.

2 lb. sea scallops
Salt & Pepper
2 tsp olive oil, garlic, parsley, shallots, butter (low fat)
1/2 cup dry wine
1 bag salad greens

Directions:

1. Heat skillet and melt butter.
2. Add oil, scallops, garlic, parsley and shallots and sauté for 7 minutes.
3. Add wine.
4. Cook 2 to 3 minutes.
5. Serve over salad.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. A great source of protein, and heart healthy antioxidants found in garlic and greens, this is one dish that is as healthy as it is tasty.

Easy Cranberry Granola Bars

By

Love granola bars? You’ll go ga-ga over this fresh and easy concoction. It’s a tasty treat to take to a children’s party or keep at home for a fast and healthy snack.

3 cups quick cooking oats
14 oz. almond milk
1 cup flaked coconut
1 cup sliced almonds
1 cup dark chocolate chips
1 cup dried cranberries

Directions:

1. Oven 350 degrees.
2. Blend together, press flat and spray baking pan.
3. Cook 20 minutes. Cool 5 minutes.

Health Benefits:
Low in saturated fat and low in sodium. An excellent source of both soluble and insoluble fiber; oats are the main ingredient in these delicious bars. Cranberries and dark chocolate are full of antioxidants that help to fight cancer-causing free radicals. Coconut flakes are rich in fiber and may help to lower cholesterol levels.

Salsa Deviled Eggs

By

Just because you are trying to lose weight doesn’t mean you have to forego favorites like deviled eggs. This low-fat favorite can be enjoyed as a side dish, an appetizer or a quick snack. The salsa adds a bit of spicy zing that tantalizes your taste buds.

6 hard boiled eggs
1/4 cup no-salt salsa
2 Tbsp non-fat mayo
Sprinkle with paprika

Directions:

1. Slice each egg long-wise in two pieces and place on plate to make 12 halves.
2. Scoop out yolks and put into bowl.
3. Mash yolks, add salsa and mayo.
4. Spoon into egg whites.

Health Benefits:
A high protein treat that is low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. It’s low on everything that’s bad and big on flavor.