Fitness4Her

Women's Fitness

English Muffin Versatility

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There is a variety of ways to enjoy this breakfast favorite, including the versatility to make any meal a specialty. Great as a small pizza, an open faced sandwich, or as a side bread with your favorite dish. A fast, simple choice, the English muffin is a food-friendly foundation for any meal or snack.

Whole wheat toasted English muffin, 100 calories.

Several options with English muffins:
1. Peanut butter and banana, sprinkle with raisins.
2. 1 egg and a slice of low fat cheese.
3. Smear of low fat cream cheese and slice of nova lettuce and tomato (better than a bagel).
4. Tomato sauce, low fat cheese and fresh spinach.
5. Salsa with bean or humus spread.

Health Benefits:
Low in saturated fat, low in cholesterol, low in calories and low in sodium when you add any of the above mentioned ingredients to the wonderfully versatile English Muffin. It remains a good source of fiber and a healthy carbohydrate. The chewy texture tends to satisfy the appetite quicker, meaning you will eat less and consume fewer calories and fat.

Marinated Shrimp Kabobs

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Nothing says Summer, like shrimp kabobs. Make a little or a lot, depends on how many you need to feed and how much shrimp you’ve got on hand. I started marinating them a few years back and discovered the unique flavor from a number of marinades. This one has a bit of Asian flair.

¼ cup dry Sherry
2 Tbsp low sodium soy sauce
3 gloves of garlic, crushed
1 tsp of ginger
1 ½ lb. peeled shrimp
24 small cherry tomatoes
Sweet pepper (red or green or both), cut-up
1 large onion, cut-up

Directions:

1. Combine first 5 ingredients, add shrimp and marinate for 2 hours.
2. Remove shrimp from marinade.
3. Thread skewers with cherry tomatoes, peppers and onions with shrimp in between the vegetables.
4. Place kabobs on rack and cook 5 to 6 minutes on each side.
5. Serve with rice.

Health Benefits:
Shrimp is a low fat, low calorie, low sodium seafood that is high in protein. Be sure to use low sodium soy sauce to keep this dish heart healthy. Ginger aids in digestion and has anti-inflammatory benefits. Red and green pepper are rich in beta carotene and vitamins and nutrients.

Cantaloupe Stuffed with Cottage Cheese

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So refreshing and delicious, this flavorful fragrant fruity treat is great for breakfast, snack or dessert. You can also serve it as a side with lunch or dinner. I have even prepared a tray of these and served them at garden lunches or poolside parties.

1 large cantaloupe, cut into two pieces
1 cup low-fat cottage cheese
4 tablespoons raisins
2 lemon wedges to squeeze on top

Directions:

1. Into each cantaloupe half, spoon cottage cheese.
2. Sprinkle 2 tablespoons of raisins into each half.
3. Squeeze top with lemon.
4. Enjoy!

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, cantaloupe is high in Vitamins C and A. It’s also a good source of fiber, potassium and Vitamin B6.

True-To-My-Heart Trout Dijon

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I like to cook fish for my family because of the many health benefits that it provides. My family loves this preparation of trout, the mustard gives it a zesty taste and livens up the whole meal.

(4) 4 oz. trout fillets
Pam Vegetable Cooking Spray
1/4 cup dry white wine
2-1/2 tsp Dijon mustard
1/2 tsp grated lemon
1 Tbsp lemon juice
1-1/2 Tbsp minced shallot
1 garlic clove, minced
Pepper to taste

Directions:

1. Place fillets in coated baking dish.
2. Combine wine and all remaining ingredients in small bowl and stir well.
3. Pour over fish and bake uncovered at 350 degrees for 25 to 30 minutes or until fish flakes.
4. Serve with baked potatoes and salad.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium and low in calories. Trout is high in Omega-3 fatty acids, essential to our metabolism, heart health and brain function. Garlic is a great antioxidant and aids in digestion.

Nacho Olive Dip

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Here’s a healthy snack that invites you to dip right in. The beautiful green color is so refreshing that most people will be helpless to resist. A great snack to serve at home or bring it to the next party and impress the guests.

1 cup non-fat sour cream
1/2 cup non-fat mayo
1 can chopped olives, drained
½ cup minced green onions
½ cup seeded, chopped tomato
2/3 cup minced fresh cilantro
2 Tbsp fresh lime juice
2 cloves garlic, minced
1 tsp of hot sauce

Directions:

1. Combine all ingredients in a medium bowl.
2. Cover and chill at least 2 hours
3. Serve with fresh raw vegetables, commercial baked tortilla chips, whole grain pita wedges.

Health Benefits:
Low fat, low sodium, low cholesterol, low sugar and low in calories—only 9 calories per tablespoon. Olives are rich in antioxidants that fight free radicals. They are high in Vitamin E, a necessary nutrient for healthy skin, hair and nails. Olives contain a high concentration of monounsaturated fats that helps to protect cells. Tomatoes are high in Vitamin C and are also a great antioxidant. Together the ingredients in this dip prove that you don’t have to forfeit taste for healthy foods.