Fitness4Her

Women's Fitness

Figure Flattering Flatbread Pizza

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Most of the time, I don’t specify one brand over another. However, this tasty light cheese from Laughing Cow is only 35 calories for a delicious and nutritious treat.

1 Roma tomato, thinly sliced
1 wedge of Laughing Cow Mozzarella, Dried Tomato and Basil Spread
1 slice flatbread
1 tsp balsamic vinegar

Directions:

1. Lay flatbread out on plate or cutting board.
2. Spread one side with Laughing Cow cheese.
3. Layer with tomato slices.
4. Sprinkle with balsamic vinegar.
5. Bake for 4 minutes on 400 degrees.
6. Enjoy!

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, this nutritious flatbread pizza slice will fill you up but not out. It’s great for breakfast, snacks or lunch and it’s packed with protein to feed all the cells in your body.

Veal Chops Italiano

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A great Italian dish, my Grandmother used to make a variation of it, but I’ve made some changes to keep it healthy and reduce the calories.

3/4 cup fresh basil leaves
1 Tbsp grated Parmesan cheese
1 Tbsp pine nuts, toasted
1 garlic glove, minced
1/4 cup plain non-fat yogurt
(4) 6 oz. lean veal chops
Pam Spray
4 thin tomato slices
4 slices Fontina cheese

Directions:

1. Add first 4 ingredients together.
2. Transfer basil mixture in small bowl.
3. Trim fat on chops and broil 5 minutes each side.
4. Spread 2 Tbsp basil mixture over each chop and broil an additional 5 minutes..
5. Top each chops with 1 slice of tomato and one slice of cheese.

Health Benefits:
A healthy source of protein and amino acids, veal is a delicious delicacy that is iron rich. Combined with tomatoes for their antioxidant benefits and pine nuts, high in protein and pinoleic acid, which stimulates hormones and helps curb your appetite. You can always sprinkle these on salads, too.

Bluer Than Velvet Pudding

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Just like that romantic song by Bobby Vinton, this pudding will put a smile on your face. That’s because it is a tasty dessert treat that’s low in calories and saturated fat. It is so pretty that you will want to make enough to share with family or friends.

1/2 cup Greek yogurt
1/2 cup plain or vanilla yogurt
1 tsp cinnamon
1 cup blueberries, divided
1 tsp vanilla
1 tsp honey
2 tsp walnuts for topping

Directions:

1. Set aside ½ cup of blueberries
2. Blend rest of ingredients in a blender and blend until smooth.
3. Spoon into individual bowls and top with whole blueberries and walnuts.

Health Benefits:
Yogurt provides healthy live cultures that aid the digestive system and it is a good source of calcium. Low in calories, low in saturated fat, low in cholesterol and low in sodium. Blueberries are packed with phytonutrient antioxidants and rich in Vitamin C. Cinnamon helps to regulate blood sugar and is high in calcium, iron and fiber.

Peaches and Cream

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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.

Scallops and Shallots Extraordinare

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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.