Fitness4Her

Women's Fitness

Pearly White Pita Pizza

By

This pizza is quick and simple to make. It’s the perfect pick-me-up for that afternoon lull when you need a snack or you can enjoy it for breakfast or lunch. Kids love it because it’s pizza and the crust comes out perfect every time.

2 whole wheat pitas, split in 2 round halves, not into pockets
1 cup fat-free ricotta cheese
3/4 cup shredded reduced-fat mozzarella cheese
1/4 cup grated parmesan cheese
1 clove garlic, minced
4 Tbsp Le Grand Garden Pesto Sauce

Directions:

Preheat oven to 425 degrees.
Spray baking sheet with PAM cooking spray.
Place pita halves on prepared baking sheet.
Bake 4 minutes, careful not to overbake.
Let cool for 4 minutes.
In a small bowl, mix together ricotta, mozzarella, parmesan and garlic.
Spread 1/4 of mixture onto each pita pizza.
Bake 5 to 6 minutes or until cheese is melted.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, these pizzas are a good source of protein, calcium, iron and potassium.

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.

Sesame Orange Roughy

By

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.

Dark Chocolate & Pistachio Apricots

By

When I want something sweet I like to treat myself to a delectable dish of chocolate. Besides the many health benefits that are associated with dark chocolate, it just feels good to indulge. And what better way to pamper myself than with the sweet taste of apricots paired with the crunch of some fresh chopped pistachios? You will love it!

1/4 cup semi sweet dark chocolate chips
24 dried apricots
4 Tbsp chopped pistachio nuts

Directions:

1. Melt chocolate chips.
2. Dip half of each apricot in melted chocolate and sprinkle with pistachios.
3. Cool in refrigerator.

Health Benefits:
Great tasting antioxidants, Apricots and Pistachios and Dark chocolate are good for the heart. Apricots relieve constipation and provide protective health benefits. Low in calories, low in saturated fat, low in cholesterol and low in sodium. Iron rich, this snack is great after a workout.

Red Potato Salad

By

Potato salad is a great dish to share with others at a picnic, family reunion or office party. This version celebrates the great taste of the red potato and plunges it into this All-American side dish. Great with hamburgers, turkey burgers or barbeque chicken, my potato salad is sure to please everyone at the table.

10 ounces of round red potatoes
1/4 cup chopped celery
(1) 2 oz. jar of drained pimiento
2 Tbsp chopped fresh parsley
1/4 cup non-fat sour cream
11/2 Tbsp low sodium chicken broth
1/4 tsp sage
1/4 tsp pepper
1/4 tsp thyme

Directions:

1. Wash potatoes and cook in boiling water 15 minutes or until tender.
2. Drain and cool then cut into 1/2 inch cubes
3. Combine potatoes, celery, parsley and pimiento.
4. Combine remaining ingredients in small bowl and stir well.
5. Add to potatoes, tossing gently to coat.
6. Cover and chill.

Health Benefits:
Potatoes are a great source of Vitamin C, B6, copper and fiber. Potatoes are low in sodium, low in calories, low in cholesterol, low in fat and contain antioxidants that help to fight cancer causing free radicals.