Fitness4Her

Women's Fitness

Broccoli Breakfast Frittata

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Start the day with this healthy frittata and get the power you need to propel you through your work-out. It’s also great if you suffer from PMS or other monthly woes. Broccoli and eggs have been found to reduce symptoms such as crabbiness during that special time.

1 small onion
1/4 cup red bell pepper
1 egg
6 egg whites
1/2 cup low-fat cheddar cheese
1/2 cup broccoli florets, chopped
1 Roma tomato

Directions:

1. Preheat broiler and move rack to 4 inches from burner.
2. Spray PAM lightly onto one side of an ovenproof skillet.
3. In a small bowl whisk egg and egg whites.
4. Add cheese, onion and broccoli.
5. Pour mixture into skillet.
6. Cook on stovetop for 3 to 4 minutes, should be partially set but still wiggly in the middle.
7. Place skillet in oven to finish, about 3 minutes.
8. Divide into two dishes, top with chopped tomato or tomato slices.

Health Benefits:
Broccoli contains one of the most easily absorbed forms of calcium, which means your body gets more for less. Eggs are one of the best sources for Vitamin D, which helps to curb cramping and discomfort during a woman’s menstrual cycle. This healthy breakfast or snack is low in saturated fat, low in cholesterol, low in sugar, low in sodium and of course, low in calories.

Sesame Orange Roughy

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My husband and I enjoyed this at a restaurant in South Florida and I mimicked the recipe until it tasted just right. I love to imitate our favorite dishes and add my own twist to each one. That way I can be mindful of the ingredients that are being used and I can assure that the meal doesn’t contain a frightening amount of hidden fat, salt or calories. Serve this with wild rice, cous cous, pasta, potatoes, carrots or greens.

2 Tbsp of low sodium
1 tsp dry mustard
2 tsp honey
1 tsp ginger
2 Tbsp fresh lime juice
2 Tbsp sesame seeds
1 Tbsp reduced calorie margarine
3 Tbsp green onions

Directions:

1. Combine first 6 ingredients in small bowl, stir well, set aside.
2. Brush both sides of each fillet w/lime juice and sprinkle with sesame seeds..
3. Coat a large non-stick skillet with cooking spray, add margarine.
4. Heat over medium heat.
5. Add fillets and cook 3 to 4 minutes each side.
6. Drizzle with soy sauce mixture and add green onions on top.

Health Benefits:
Orange roughy is high in Omega 3’s that are essential to a healthy heart. Low fat, low in sodium, low in cholesterol, low in sugar and calories, orange roughy is a delicious source of protein that adds versatility to your diet.

Ricky’s Favorite Smoothie

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My son Ricky loves fruit and healthy foods. He has been so busy lately with his music that a quick treat like this smoothie hits the spot and provides some much needed nutrition.

1 cup strawberries
1 cup blueberries
1 banana
1/2 cup orange juice, fat free
1-1/2 cup plain yogurt
Protein powder optional for meal
Cup of ice

Directions:

1. Put all ingredients in a blender and blend until smooth.
2. Pour into tall glass.
3. Can put into the freezer for a few minutes to get it nice and chilly.

Health Benefits:
Strawberries are rich in Vitamin C and antioxidants. The blueberries provide beta carotene and are also rich in antioxidants to fight cancer causing free radicals. Bananas are full of potassium and all of the fruits are excellent sources of dietary fiber. Yogurt aids in digestion, and its creaminess makes it an excellent low calorie and low fat substitute for ice cream, sour cream or mayonnaise in most dishes.

Holiday Strawberries and Cream

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This is a dreamy snack that you can enjoy most anytime of the day. Add more strawberries for the number of people who help you eat this tasty treat.

½ pint strawberries
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. Spoon into medium sized bowl or into several smaller bowls for individual servings.
3. Dip strawberries into dip and enjoy.

Health Benefits:
Strawberries are a sweet tasting antioxidant with a heaping amount of health benefits. This wonder fruit helps to regulate blood sugar as well as beneficial in relieving constipation. Rich in Vitamin C and low in calories, strawberries complement this dish both in appearance and flavor. 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.

Turkey Hummus Tomato Sandwich

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This sandwich is truly amazing in flavor. A great combination of salty, sweet and spicy that is as nutritious as it is delicious.

2 slices whole wheat bread
Hummus
2 or 3 slices lean, white meat turkey
1 or 2 slices tomato
1 tsp cranberry sauce

Directions:

1. Toast bread.
2. Spread hummus lightly onto bread slices.
3. Add turkey and tomato.
4. Drop cranberry sauce onto turkey.

Health Benefits:
High in protein and fiber, this sandwich is ideal because it is low in saturated fat, low in cholesterol, low in calories, low in sugar and low in sodium. The tomato and cranberry sauce provide the antioxidant benefits you need to be heart healthy along with the excellent choice of lean turkey to make this a great choice when watching your waistline.