Fitness4Her

Women's Fitness

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.

Asian Chicken Patties

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A twist on the traditional burger, these Asian chicken patties are mouth-watering delicious. This recipe calls for serving this dish over lettuce but if you prefer, you can serve it over a whole grain roll or a slice of Ezekial bread.

1 lb ground chicken
½ cup grated, chopped scallions
½ cup carrots
½ cup celery
½ cup cilantro
2 tablespoons low sodium chicken broth
2 tsp sesame oil
2 tablespoons Chinese mustard
4 large lettuce leaves

Directions:

1. In a bowl, mix together chicken, scallions, carrots, celery, cilantro, chicken broth and Chinese mustard.
2. Divide into patties.
3. In skillet heat sesame oil.
4. Place patties carefully into hot oil and cook in skillet.
5. Drain on paper towels.
6. Serve over lettuce leaves with a side of brown rice.

Health Benefits:
A healthy source of protein, this chicken dish is not only versatile but downright nutritional. Full of veggies and antioxidants, it is low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, making it an ideal meal when you are watching your waistline.

Shrimp and Avocado Salad

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The appearance of food is almost as important as the taste. This dish is delicious, nutritious and ever so pretty. Pink shrimp, green avocado, red bell pepper served in little lettuce cups. Pure delight!

3 Tbsp fat-free sour cream
1 Tbsp light mayo
1-1/2 tsp Worcestershire sauce
1 Tbsp chili sauce
1 cup cooked shrimp
1 Tbsp chives
2 avocados, peeled
1/4 red bell pepper
1-1/2 teaspoon lemon juice
3 to 4 pinches of paprika
1 bag Romaine lettuce

Directions:

1. Combine mayo, sour cream, Worcestershire sauce and chili sauce. Mix and blend well.
2. Stir shrimp, red pepper and chives into dressing.
3. Serve shrimp mixture over Romaine lettuce, 1 cup each.
4. Garnish with avocado half and a pinch of paprika.

Health Benefits:
Shrimp is low in fat and low in calories. Rich in tryptophan and selenium, shrimp is an excellent source of protein, Vitamin B6, Vitamin D, iron and Omega 3 fatty acids, essential for all the cells in the body. The red bell pepper and chili sauce provide needed antioxidants to fight cancer causing free radicals.

Nutty Cereal Mix

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Great to have on hand for breakfast or snacks. I love to take a bag with me wherever I go. When hunger strikes, I won’t be forced to drive through and settle for high fat treats, not as long as I have something delicious and nutritious to satisfy my tummy.

1 cup whole wheat cheerios
1 cup dry-roasted nuts
1 cup toasted pumpkin seeds
1 cup low-fat granola with dark chocolate
1 cup Raisins
Several sandwich bags

Directions:

1. Mix ingredients together in a large bowl.
2. Fill each bag half way full.
3. Keep in pantry for snacks or a great breakfast cereal with milk.
4. It’s great for on the go.

Health Benefits:
Protein rich but low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. This cereal mix is packed with antioxidants and makes a heart healthy snack or breakfast. Serve with low-fat milk for added protein and calcium.

Honey Glazed Salmon Steaks

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I serve this meal regularly and my family and friends just love it. Salmon is quick and easy to make, but its rich flavor makes it taste like a professional chef just prepared it to perfection.

¼ cup low sodium soy sauce
10 cloves garlic, halved or minced
(6) 4 oz. salmon steaks
3 Tbsp of honey
1 Tbsp of cinnamon
Pinch of brown sugar (optional)
1 Tbsp water / fresh basil

Directions:

1. Combine soy sauce and garlic in a bag, add steaks and marinate for 2 to 4 hours in the refrigerator.
2. Combine honey, water and brown sugar over medium heat.
3. Remove steaks from marinade and brush mixture over the steaks and cook 5 to 6 minutes on each side or until steaks flake.
4. Garnish with fresh basil.
5. Serve with vegetable medley.

Health Benefits:
Full of Omega 3 fatty acids and antioxidants, salmon is an excellent source of protein. Low in fat, low in sodium, low in cholesterol, low in calories and low in sugar. Honey is a great flavor carrier and the cinnamon not only adds flavor but several healthy benefits too. It’s good for the heart and gives you that warm fuzzy feeling that only a comfort food can offer.