A Great Post-Workout Snack

I recently discovered Magic Pop at HEB. They are delicious and only have 15 calories! In the picture, it is topped with peanut butter, honey, and cinnamon.

Coffee is a great way to improve post-workout recovery. It is also proven to increase endurance during your workout. In the summer, my favorite coffee is toddy coffee. It is a very concentrated cold brew coffee. I like to mix 1/4 cup of toddy coffee with 1 cup of soymilk, vanilla agave nectar, and ice.

Carb-free Pizza Crust

I used this carb-free pizza crust recipe for a guest on a carb-free diet. It does not sound appetizing, but actually tastes great! I am for sure going to use it again!

Combine:
1 1/2 cup cauliflower rice*
1/2 cup mozzarella cheese
1 egg

Spread mixture on greased backing sheet
Top with oregano, parsley, and garlic powder
Bake on 450 for 12-14 minutes

I topped the crust with pesto, spinach, peppers, onions, and mozzarella cheese then baked it again until the toppings stated to brown.

*Cauliflower rice:
Cook cauliflower in microwave or on the stove, then pulse in food processor until it resembles rice.

Triple Berry Yogurt Ice

This past weekend I received an ice cream maker as a graduation gift. Because of my obsession with frozen yogurt, I immediately started searching for easy and nutritious recipes. Here's the first one I tried out... there will definitely be more to come :)

Triple Berry Yogurt Ice

Combine in blender:
2 cups fresh or frozen blueberries
1/2 can 100% raspberry and white grape frozen juice concentrate
1 cup low-fat vanilla yogurt
1 Tbsp lime juice
1 cup water

Blend then poor in ice cream maker and follow manufacturer's instructions

Makes 1 quart

1/2 cup serving has about 75 calories depending on type of yogurt used

Vegetarian Tacos

Black bean and tofu tacos with homemade spinach tortillas



These are delicious, and are not just for vegetarians... some meat lovin' boys enjoyed them as well!

Spinach tortillas (recipe from tammysrecipes.com):

9 ounces fresh spinach, chopped (about 4-5 cups of packed, chopped spinach)
1 tablespoon water
2+ cups flour (whole wheat works great)
1/2 teaspoon salt or garlic salt
dash of pepper or seasoned pepper
1/4 cup oil

In a large pan or skillet over medium to medium-low heat, cook spinach in water. Cover, stirring occasionally, until spinach is wilted and soft.
In a mixing bowl, combine flour, salt, pepper, and oil. Stir until crumbly.
Add the spinach mixture, including the water left in the pan from cooking. Knead or stir, adding additional flour as needed (may take a cup or more of extra flour) to make a smooth dough. Knead dough for about 5 minutes.
Divide dough into 8 parts (for 10 to 12-inch tortillas) or more (for smaller tortillas). Roll into thin circles on a lightly floured surface.
Brown tortillas in a pre-heated pan over medium heat for about 5 minutes on each side. Oil is not necessary in a non-stick pan.


Black bean and tofu mixture (recipe from Whole Foods):

1 (14 oz) package extra-firm tofu, drained
1 1/2 tsp chili powder
1/2 tsp dried oregano
1/2 tsp ground cumin
1/2 tsp salt
1 T olive oil
3 garlic cloves, finely chopped
1/2 onion, finely chopped
1 can black beans, drained

Put tofu, chili powder, oregano, cumin, and salt in a bowl and mash together with a fork. Set aside.
Heat oil in a large skillet over medium heat. Add garlic and two-thirds of the onions and cook until fragrant, about 2 minutes. Add tofu mixture and cook, stirring occasionally, until most of the moisture has evaporated, 10-12 minutes. Add beans and remaining onions, stir well and cook until beans are heated through, about 2 more minutes.

Spoon mixture into tortillas and top with toppings of your choice (I used tomatoes, cilantro, avocado).

Bulgur Wheat

I recently found Hodgson Mill's bulgur wheat with soy and love it! It is low in calories and fat but high in protein. It is also a great source of fiber and grains. Bulgur wheat can be used as hot cereal, a rice or potato alternative, and can be added to soups, salads, and baked products. I personally like to make tabouli and bulgur pilaf with it.

Nutrition Facts:
Serving size 1/4 cup dry
Calories 115
Total fat 1g
Total carbs 22g
Fiber 3g
Protein 10g

Delicious and Under 200 Calories!

Gluten free sugar cookie topped with Greek yogurt, fresh fruit, and cinnamon... great for breakfast or a snack!

I used a Cherrybrook Kitchen gluten free sugar cookie mix. Each cookie only has around 100 calories and no fat. The mix calls for 1/2 c of margarine, 1/4 c of rice milk, and 2 1/2 tsp of vanilla. Instead, I used 1/2 c of fat free vanilla yogurt and 1/4 c of soymilk.

Yoplait's Greek yogurt has 2 times the amount of protein as regular yogurt. Each serving has 130 calories, no fat, and 12 grams of protein. I used half of the single serving container to top the sugar cookie.

Greek Salad

Chop
1 cucumber
2 tomatoes
1 small red onion
1 green bell pepper
1 red pepper
1 avocado
1 c corn

Stir together equal amounts of red wine vinegar and olive oil along with the seasonings of your choice (I used a mediterranean herb mix) to make the dressing.

Mixed the vegetables and dressing together in a container and store in the fridge to allow the vegetables to marinade.

To serve, spooned some of the mixture on top of fresh spinach and sprinkled with feta cheese.