Fitness4Her

Women's Fitness

Pizza in the Morning Breakfast Sandwich

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For those who love pizza in the morning, you will love this breakfast sandwich. It’s quick to make and easy to take.

1 whole grain English muffin
1 tsp pesto
¼ cup low fat feta cheese
½ plum tomato, sliced
¼ cup fresh baby spinach leaves, torn

Directions:

1. Toast English muffin to your desired crispness.
2. Spread pesto onto muffin halves.
3. Divide tomato slices onto muffin halves.
4. Add spinach leaves.
5. Sprinkle each half with feta cheese.
6. Bake in oven until cheese softens or serve cold.

Health Benefits:
Brimming with good for you vitamin rich ingredients. Spinach is an excellent source of iron and Vitamin A, along with pesto, which contains Vitamins A, K and E. Tomato provides the antioxidants you need as well as Vitamins C, K, and A. Feta cheese gives you a portion of protein, but you can add another serving to the sandwich or have an egg white on the side.

Crunchy Cran-Apple Breakfast Couscous

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Get creative in the morning with a wholesome bowl of couscous made to your liking. I’ve included cranberries, apples and walnuts in this one, but you can substitute your favorite fruits and nuts.

Whole wheat couscous
6 oz. non-fat Greek yogurt
2 Tbsp chopped walnuts
2 tsp dried cranberries
Pinch of cinnamon

Directions:

1. Pour 1/2 cup boiling water over 1/4 cup whole wheat couscous.
2. Cover and let sit for 5 minutes, until water is absorbed.
3. Fluff with fork.
4. Add 6 oz. non-fat Greek yogurt
5. Add 2 Tbsp of chopped walnuts
6. Add 2 tsp dried cranberries.
7. Add pinch of cinnamon

Health Benefits:
Brimming with antioxidants and whole wheat benefits. It’s heart healthy and low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. The yogurt and walnuts add a healthy portion of protein making this variable cereal a figure friendly find.

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.

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.

Broccoli Breakfast Frittata

By

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.