Spike Fitness and Wellness Cookbook


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"Thank you to everyone who contributed to our first SpikeFitness Cookbook!! Recipes were provided (and some even revised to make healthier!) by the members of SpikeFitness. I hope that you all can enjoy the meals that are in here, I know I already have!! If you have a recipe that you didn't get to me in time I can add it and update the cookbook at any time, the more options there are the more everyone can enjoy some new dishes. BON APPETITE!!!" ~Angie

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Spike Fitness and Wellness Cookbook

  1. 1. SPIKEFITNESS & WELLNESS COOKBOOK Created by the members of SpikeFitness
  2. 2. DRINKS
  3. 3. LEMONADE Submitted By: Millie Haddox via Hallelujah Acres Ingredients: ¼ lemon, peel included 4 apples, any kind (Gala apples were used for this recipe) Directions: 1) Run both ingredients through juice machine. If you like more lemon flavor, use more lemon. For a sweeter drink, use more apples Simple, delicious, and NO sugar added!
  4. 4. MILLIE’S GREEN DRINK Submitted By: Millie Haddox Yields 5-6 (8oz) jelly jars Ingredients: 1 pineapple 6 gala apples, cut in quarters 1 bunch of parsley 6 to 8 leaves of kale 1 green bell pepper – cut in quarters Directions: 1) For the pineapple - cut off top, bottom, and rind. Then cut in half and cut each half into thirds using core as well 2) Run half of each ingredient through juice machine. Then run through a strainer 3) Run remaining half of ingredients through juice machine 4) Run second half of ingredients through strainer into first batch of juice 5) Stir and place into 8oz jelly jars
  6. 6. BROCCOLI-CAULIFLOWER SALAD Submitted By: Millie Haddox Ingredients: ½ head of cauliflower, chopped 3 heads of broccoli, chopped ¾ cup chopped walnuts ¾ cup organic large Thompson raisins Dressing: 1 cup Purple Label Vegenaise (found in health food stores, a grape seed oil mayo) 2 TBSP Maple Syrup Directions: 1) Combine all ingredients and drizzle dressing over salad!
  7. 7. BRUSCHETTE Submitted By: Andria Haynes Serves 2 • Double recipe for 4 people Ingredients: 4 roma tomatoes, chopped 1 green onion, chopped 2 TBSP olive oil ½ TSP ground pepper ½ cup minced parsley 2 cloves garlic 1 TBSP lemon juice ½ TSP salt ½ cup shredded Asiago cheese French bread - toasted Directions: 1) Combine all ingredients together and mix 2) Chill in refrigerator 3) Serve on toasted French bread
  8. 8. CHICKEN CHEESEBALL Submitted By: Andria Haynes Ingredients: 2 cans (10-12oz each) white chicken meat 1 packages (8oz) low fat or fat free cream cheese 3 TSP low sodium soy sauce ¼ cup light mayo Diced onions – to taste Directions: 1) Combine all ingredients in a mixing bowl 2) Mix until creamy, then place in refrigerator until firm 3) Enjoy with fresh vegetables of crackers! *Nutrition Tip - To reduce the amount of sodium in this recipe use fresh chicken instead of canned and shred it yourself!
  9. 9. SKINNY BAKED MOZZARELLA STICKS Submitted By: Angie Yates via www.skinnytaste.com Yields: 24 pieces Ingredients: 12 sticks low-fat mozzarella sticks 1 large egg, beaten 2 TBSP flour 5 TBSP whole wheat bread crumbs, Italian seasoned 5 TBSP panko crumbs 2 TSP parmesan cheese 1 TBSP dried parsley Olive oil cooking spray Directions: 1) Preheat oven to 400: 2) Cut cheese in half to give you 24 pieces. Place cheese in the freezer until cheese is frozen 3) In small bowl, whisk the egg. Place the flour on another small dish. In separate bowl, combine bread crumbs, panko, parmesan cheese and dried parsley 4) Dip the frozen sticks in flour, shaking off excess, then into the egg, then coat with the crumbs 5) Repeat this process with the remaining cheese placing them on a tray with wax paper. Place cheese back into the freezer until ready to bake (this is a must or they will melt before the crumbs get golden) 6) Line a baking sheet with aluminum foil and lightly spray with oil 7) Place frozen cheese sticks on baking sheet. Spray the tops of the mozzarella sticks with a little more oil and bake in the bottom third of your oven until crisp, about 4 to 5 minutes. Turn and bake an additional 4 - 5 minutes watching them closely so they don't melt *Serves 24 - Per serving (2 sticks): 86kcals • 4.8g fat • 3.5g carb • 0.2g fiber • 7.4g pro • 168.6mg sodium
  10. 10. SPICY BLACK BEAN HUMMUS Submitted By: Angie Yates via www.skinnytaste.com Ingredients: 1-3 garlic cloves, peeled (your preference) 2 TBSP lemon juice 1 TBSP tahini 1 TSP ground cumin ¼ TSP salt 1 (15oz) can black beans, rinsed 1 small jalapeno, chopped Dash of crushed red pepper 2 TSP extra virgin olive oil (optional) 1 bag baked pita chips (or veggies) Directions: 1) Place garlic in a food processor; process until finely chopped 2) Add lemon juice, tahini, cumin, salt, black beans, jalapeño pepper, and crushed red pepper; process until smooth 3) Spoon bean mixture into a medium bowl, and drizzle with extra-virgin olive oil 4) Sprinkle with ground red pepper. Serve with pita chips or veggies
  11. 11. SPICY BLACK BEAN & FRESH TOMATO SALSA Submitted By: Andria Haynes Ingredients: 2 cups chopped vine ripe tomatoes 15oz can black eyed peas, drained & rinsed 15oz can black beans, drained & rinsed 15oz can whole kernel corn, drained & rinsed ½ cup small diced red onion ½ cup chopped yellow or red pepper 4oz can diced jalapeno peppers 1 cup light/fat free Italian dressing ½ TSP garlic powder 1 TBSP extra virgin olive oil Directions: 1) Combine tomatoes, peas, beans, corn, onion and peppers 2) Season with dressing and garlic powder 3) Add olive oil and mix well 4) Serve with baked tortilla chips
  12. 12. TANGY MARINATED COLESLAW Submitted By: Laura Tarbert Serves: 6 Ingredients: 4 Cups Thinly Sliced Green Cabbage 1-1/2 Cups Seeded Sliced Cucumber 1 Cup Coarsely shredded carrot 1/2 Cup Diced Red Onion 1/2 Cup Diced Green Bell Pepper 1/4 Cup Cider Vinegar 1 TBSP Sugar 1 TBSP Dijon Mustard 1 TBSP Vegetable Oil 2 tsp prepared horseradish 1/2 tsp pepper 1/4 tsp salt Cucumber Slices (Optional) Directions: 1) Combine first 5 ingredients in a large bowl; toss well 2) Combine vinegar and next 6 ingredients in a bowl; stir well with a whisk. Pour over slaw; toss gently 3) Cover and Chill 8 hours. Garnish with Cucumber slices, if desired *Per 1 cup serving: 64kcals • 2.7g fat • 1.3g protein • 9.8g carb • 2.5g fiber • 189mg sodium
  13. 13. QUINOA TABBOULEH Submitted By: Diane Michel Prep: 30 min • Serves: 4 Ingredients: 2 cups water 1 cup quinoa 1 pinch salt ¼ cup olive oil ½ TSP sea salt ¼ cup lemon juice 3 tomatoes, diced 1 cucumber, diced 1 bunch green onion 2 carrots, diced 1 cup fresh parsley, chopped Directions: 1) In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer 15 minutes. Allow to cool to room temperature. Fluff with fork 2) Meanwhile, in a large bowl combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, carrots and parsley. Stir in cooled quinoa
  14. 14. SOUPS
  15. 15. SAUSAGE KALE SOUP Submitted By: Sharon Stout Prep: 10min • Cook: 25min • Serves 7 Ingredients: ¾ cup chopped onion 1 TBSP olive oil 2 garlic cloves, minced 4 cups reduced sodium chicken broth 2 medium potatoes, cubed ¼ TSP salt ¼ TSP pepper 1 bunch kale, trimmed and chopped 1 can (15oz) white kidney or cannellini beans, rinsed and drained ½ pound reduced-fat fully cooked Polish sausage OR turkey kielbasa, sliced Directions: 1) In a large saucepan or Dutch oven, sauté onion in oil until tender. Add garlic; cook 1 minute longer. Add the broth, potatoes, salt and pepper. Bring to a boil 2) Reduce heat; cover and simmer for 10-15 minutes or until potatoes are tender 3) Using potato masher, mash potatoes slightly. Add the kale, beans and sausage; cook over medium-low heat until kale in tender *Per 1 cup serving: 194kcals • 4g fat • 823mg sodium
  16. 16. ENTREES
  17. 17. APPLE-SPICE OATMEAL BREAKFAST CASSEROLE Submitted By: Sharon Stout Ingredients: Non-stick cooking spray 2 TBSP butter 3 cups skim milk ½ cup packed brown sugar 1 TSP cinnamon ½ TSP ground ginger ¼ TSP ground nutmeg 1.5 cups old fashioned oats 1 medium apple, peeled, cored and diced 1/3 cup dried cherries 1/3 cup chopped toasted walnuts ½ TSP vanilla Pinch of salt Directions: 1) Preheat oven to 350: 2) Lightly coat a 2qt baking dish with cooking spray 3) Combine butter, milk, brown sugar and spices in a heavy medium saucepan. Bring to simmer 4) Stir in oats, apple, cherries, walnuts, vanilla and salt. 5) Pour mixture into prepared dish. Bake 30 minutes or until thick and bubbly around edges *Serves 6 - Per serving: 298kcals • 10g fat • 47g carb • 5g fiber • 8g pro • 119mg sodium **Per recipe this meal yields 6 servings, you will more than likely be able to get more servings out of this recipe which will decrease the amount of calories, fat, etc. per serving. *Nutrition Tip - To decrease the amount of calories and fat in this recipe do not add apples, cherries AND walnuts. Pick 1 or 2 ingredients or decrease the amount of each you put in. Dried fruit has more calories and sugar per serving than fresh fruit. You can also use half brown sugar and half Splenda to equal the half cup instead of using all brown sugar.
  18. 18. CHICKEN ROLLATINI Submitted (and revised to make healthier) by: Jeff Paxton Ingredients: 6 boneless, skinless chicken breasts 12 thin sliced of smoked ham Whole wheat bread crumbs 2-3 egg whites 4-5 TBSP low fat feta cheese, crumbles 24 thin stalks of asparagus, raw Salt Pepper Olive oil cooking spray Directions: 1) Preheat oven to 405:. Spray 9x13” baking dish with cooking spray 2) Place egg whites in one bowl and bread crumbs in a second bowl 3) Pound chicken breast until very thin and flat, then season with salt and pepper. Place 2 slices of ham over each chicken breast. Then sprinkle 1 TBSP feta cheese on top of ham. Place 4 asparagus stalks on top of cheese. Roll the chicken around the asparagus as tight as possible and secure with 3 toothpicks 4) Coat the chicken in egg whites then roll in bread crumbs. Place in baking dish 5) Repeat with remaining pieces of chicken 6) Bake for 40 minutes, or until golden brown
  19. 19. CHICKEN STUFFED W/ SPINACH & CHEESE Submitted By: Debbie Johnson Serves: 6 Ingredients: 1 TSP olive oil 4 cloves garlic, chopped 1 package frozen spinach, drained ¼ cup + 2 TBSP pepper jack cheese (or Romano cheese) 3oz part skim shredded mozzarella Salt & pepper to taste 6 thin chicken cutlets, 4oz each ~½ cup whole wheat bread crumbs or corn meal 1 egg white Parmesan cheese Directions: 1) Preheat oven to 450:. Wash and dry cutlets, pound down to ¼ inch thick and season with salt and pepper to taste. Lightly spray a baking dish with non-stick spray 2) In a large skillet, heat oil on medium heat. When hot add garlic and sauté for about 1 minute, or until golden. Add spinach, ¼ cup Romano or Pepper Jack cheese, salt and pepper and sauté about 3-4 minutes, stirring occasionally. Set aside to cool. When cool, add mozzarella cheese and mix to combine 3) Lay cutlets down on a working surface and spread 3 TBSP of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down 4) Combine corn meal (or breadcrumbs) and parmesan cheese in one bowl; in a second bowl crack egg white 5) Dip chicken in egg white, then in corn meal/breadcrumbs and place seam side down in a baking dish. Repeat with remaining chicken. When finished, lightly spray with oil 6) Bake 25-30 minutes *Serves 6 - Per serving (1 cutlet): 177kcals • 6.3g fat • 25g protein
  20. 20. CHICKEN & EGGPLANT CASSEROLE Submitted By: Sandy Hofacker via SouthBeach Diet Cookbook Prep: 10min • Cook: 20min • Bake: 40min • Stand: 5-10min Ingredients: 1 eggplant, peeled and cut into 12 slices 2 TBSP shredded Parmesan or Asiago cheese ½ TSP garlic powder or 1 clove garlic, minced ¾ lb boneless, skinless chicken breast, chopped 1 can (14.5oz diced tomatoes) 1 medium onion, chopped 1 large green bell pepper, chopped ½ cup mushroom, sliced ¾ TSP dried Italian seasoning ¼ TSP ground black pepper ¼ cup shredded reduced-fat mozzarella cheese Directions: 1) Preheat broiler 2) Arrange the eggplant slices in a single layer on a nonstick baking sheet. Mist the slices with cooking spray. Broil 4 inches from the heat for 2 minutes or until golden. Turn the eggplant over and mist again. Sprinkle with the Parmesan or Asiago cheese and garlic. Broil for 1 minute or until golden. Set aside 3) Heat a nonstick skillet coated with cooking spray over medium-high heat for 1 minute. Add the chicken and cook, stirring often, for 5 minutes, or until no longer pink. Add the tomatoes (with juice), onion, bell pepper, mushrooms, Italian seasoning, and black pepper, stirring to break up the tomatoes. Bring to a boil. Reduce the heat to low and simmer for 5 minutes 4) Preheat oven to 375: 5) Coat an 8” baking dish with cooking spray. Arrange 6 eggplant slices in the bottom of the dish. Top with chicken mixture. Arrange the remaining 6 eggplant slices over the chicken. Sprinkle with the mozzarella cheese. Cover with foil and finish cooking, or refrigerate until the next day. Or wrap with foil, label, and freeze up to 3 weeks 6) Bake, covered, for 30 minutes, or until heated through. To cook frozen casserole, bake, covered, for 50 minutes or until heated through *Serves 4 - Per serving: 205kcals • 26g pro • 19g carb • 6g fiber • 3g fat • 395mg sodium
  21. 21. “DAVE’S” CHILI RECIPE Submitted By: Joe Pasquinelli Ingredients: 2 ea 30-1/2oz cans Brooks Beans (Mild or Hot, your preference) 1ea. 8oz. can Tomato Paste 1ea. chopped onion (large) 2# Ground 99% lean turkey ½ TBSP Garlic Powder 2 TBSP Chili Powder 1 tablespoon Brown Sugar 1 14oz. can sodium-free Chicken Broth Directions: 1) Brown turkey (DO NOT drain turkey) and onion 2) Put in crock pot and add other ingredients (add broth LAST) 3) Cook on high for ~30-60 minutes, stirring frequently 4) When chili comes to a boil, turn to lower setting & let simmer (~3-4 hours or until it tastes good to you!) 5) Stir often!!
  22. 22. ENCHILADA PIE Submitted By: Sandy Hofacker Prep: 10min • Cook: 20min • Bake: 40min • Stand: 5-10min Ingredients: 1 cup chopped green or red bell peppers 1 TBSP olive oil 1lb ground turkey 2 TSP ground cumin 1 can (14.5 or 15oz) cut tomatoes with garlic & onion ½ cup enchilada sauce *Accompaniments: 1 can (4oz) chopped green chilies 1 cup frozen corn ¾ cup pitted black olives, sliced Four 8” corn or flour tortillas 1 bag (8oz) shredded, light four-cheese Mexican blend (2 cups) Fat Free sour cream, shredded lettuce, additional black olives Directions: 1.) Preheat oven to 350: 2.) Have ready a round 3-qt glass baking dish (casserole) 3.) Heat oil in a large, deep heavy-bottomed skillet over medium heat. Add bell pepper and sauté 3-4 minutes. Add turkey and cook, breaking up chunks with a wooden spoon, 5 minutes or until meat is no longer pink. Sprinkle with cumin; add tomatoes, enchilada sauce and chopped green chilies 4.) Stir until simmering, and then simmer 10 minutes to develop flavors. Remove from heat and stir in corn and olives 5.) To assemble: line bottom of baking dish with 2 tortillas. Top with half the filling and about 1/3 the cheese. Top with another tortilla, the remaining filing, half the remaining cheese, then the remaining tortilla 6.) Cover with lid or foil and bake 30 minutes. Uncover, sprinkle with the remaining cheese and bake 10 more minutes until cheese melts and filling bubbles. Let stand 5 to 10 minutes before cutting in wedges 7.) Serve with accompaniments *Nutrition Tip - To reduce the amount of sodium in this recipe use fresh tomatoes, garlic and onion instead of canned. Also, use dried black beans instead of corn to reduce sodium and increase fiber. *Serves 6 - Per serving: 362kcals • 17g fat • 28g carb • 3g fiber • 28g pro • 1,119mg sodium
  23. 23. LEMON-GARLIC CHICKEN THIGH Submitted By: Laura Tarbert Serves: 4 Ingredients: ¼ cup fresh lemon juice 2 Tablespoons molasses 2 teaspoons Worcestershire sauce 4 garlic cloves, chopped Cooking Spray 8 chicken thighs (about 2 pounds), skinned ¼ teaspoon salt ¼ teaspoon pepper Directions: 1) Preheat oven to 425: 2) Combine first 4 ingredients in an 11x17 inch baking dish coated with cooking spray; stir well. Add chicken, turning to coat. Cover; marinate in refrigerator 1 hour, turning chicken occasionally 3) Sprinkle salt and pepper evenly over chicken 4) Bake at 425: for 40 minutes or until chicken is done, basting chicken occasionally 5) If using boneless thighs reduce cooking time to about 30 min * Per serving (2 chicken thighs): 258kcals • 11.6g fat • 9.9g carb • 0g fiber • 27.3g protein • 268mg sodium
  24. 24. SPINACH & CHICKEN LASAGNA ROLL UP Submitted By: Angie Yates via www.skinnytaste.com Yields: 9 Ingredients: 9 lasagna noodles, cooked 10oz frozen chopped spinach, thawed and COMPLETELY drained 15oz fat free ricotta cheese ½ cup grated parmesan cheese 2-3 cloves garlic Crushed red pepper (optional) 1 egg Salt and pepper 32oz tomato sauce 9 TBSP part skim mozzarella cheese, shredded ~2 cups shredded chicken (I used 1 large can and 1 small can) Directions: 1) Preheat oven to 350: 2) Combine spinach, ricotta, Parmesan, egg, garlic, chicken, red pepper, salt and pepper in a medium bowl 3) Ladle about 1 cup sauce on the bottom of a 9 x 12 baking dish 4) Place a piece of wax paper on the counter and lay out lasagna noodles. Make sure noodles are dry 5) Take 1/3 cup of ricotta mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles 6) Ladle sauce over the noodles in the baking dish and top each one with 1 TBSP mozzarella cheese 7) Put foil over baking dish and bake for 40 minutes, or until cheese melts. Makes 9 rolls To serve, ladle a little sauce on the plate and top with lasagna roll *Nutrition Tip - To reduce sodium use fresh chicken instead of canned. Feel free to season up the tomato sauce however you’d like (garlic, basil, parmesan, crushed red peppers, etc.) *Serves 9 - Per serving (1 roll): 290kcals • 6g fat • 31.5g carb • 3.4g fiber • 25g pro
  25. 25. TOMATO BASIL PASTA Submitted By: Debbie Johnson Ingredients: 12 ounces pasta (I used Linguine) 1 can (15 ounces) diced tomatoes with liquid (I used zesty red pepper flavor) 1 large sweet onion, cut in julienne strips 4 cloves garlic, thinly sliced 1/2 teaspoon red pepper flakes 2 teaspoons dried oregano leaves 2 large sprigs basil, chopped 4 1/2 cups vegetable broth (regular broth and NOT low sodium) 2 tablespoons extra virgin olive oil Parmesan cheese for garnish Directions: 1) Place pasta, tomatoes, onion, garlic, basil, in a large stock pot Pour in vegetable broth. Sprinkle on top the pepper flakes and oregano. Drizzle top with oil 2) Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has evaporated – I left about an inch of liquid in the bottom of the pot – but you can reduce as desired 3) Season to taste with salt and pepper, stirring pasta several times to distribute the liquid in the bottom of the pot. Serve garnished with Parmesan cheese
  26. 26. TORTILLA BOOGHIES Submitted By: Millie Haddox modified from Fit for Life Ingredients: Broccoli Cauliflower Asparagus Zucchini or yellow squash Vegenaise or mustard Sweet onion to taste Celery (optional) Avocado Tortilla wraps, blue chips and/or lettuce leaves (up to you!) Directions: 1) Process all but avocado in a food processor until crumbly 2) Mash avocado and stir into veggie crumbles 3) Stir in just enough Vegenaise or mustard until moistened 4) Place mixture into tortilla wrap, lettuce wrap or dip with chips 5) Add or delete any veggies you want! * For a large group use 1 of everything. For 2-3 people use ½ cup – 1 cup of each veggie. You can control how much you use!
  27. 27. UNSTUFFED PEPPER BAKE Submitted By: Marianne Frase via Kroger’s Recipe Prep: 20min • Bake: 20min • Serves: 4-6 Ingredients: 1 lb ground beef/sirloin 1/3 cup chopped onions 1 ½ cups Tri-Colored Peppers, diced (approx.. 1 ½ peppers) 2 garlic cloves, minced or ½ TSP garlic powder ½ TSP salt ¼ TSP ground black pepper 1 (14.5oz) can diced tomatoes, drained 1 ½ cups brown rice 1 TSP Worcestershire sauce 1 TSP Italian seasoning 1 (8oz) shredded cheddar cheese 1 (15oz) can tomato sauce Directions: 1) Preheat oven to 375: 2) Sauté ground beef (or turkey), onions, peppers and garlic for 10 minutes, or until meat is browned and vegetables are tender. Drain off excess fat and season with salt and pepper 3) Stir in tomatoes, rice, Worcestershire sauce and Italian seasoning. Remove from heat, stir in 1 cup cheese 4) Spread mixture evenly into 13x9 inch baking dish and top with tomato sauce and remaining cheese 5) Bake uncovered for 20 minutes, until heated through and cheese is melted and bubbly. Let stand 5 minutes before serving *Nutrition Tip - To reduce some fat and calories use 99% lean ground turkey in place of ground sirloin
  28. 28. VERY VEGGIE LASAGNA Submitted By: Sharon Stout Serves: 14 Ingredients: 2 medium carrots, julienned 1 medium zucchini, cut into ¼” slices 1 yellow summer squash, cut into ¼” slices 1 medium onion, sliced 1 cup broccoli florets ½ cup sliced celery ½ cup julienned sweet red pepper ½ cup julienned green pepper 2 garlic cloves, minced 1 TSP salt 2 TBSP vegetable oil 1 jar (28oz) spaghetti sauce 14 lasagna noodles, cooked and drained 4 cups (16oz) shredded mozzarella cheese Directions: 1) Preheat oven to 350: 2) In a large skillet, stir-fry the vegetables, garlic and salt in oil until crisp/tender 3) Spread ¾ cup spaghetti sauce in a greased 13x9” baking dish 4) Arrange seven noodles over sauce, overlapping as needed. 5) Layer with half of the vegetables, spaghetti sauce and cheese 6) Repeat layer 7) Cover and bake for 60-65 minutes or until bubbly 8) Let stand for 15 minutes before cutting *No nutrition information available for this recipe. To reduce sugar and sodium make your own spaghetti sauce by using tomato sauce and seasoning it up yourself with garlic, parmesan, basil or your favorite (non-sodium) spices!
  29. 29. ZUCCHINI LASAGNA Submitted By: Andria Haynes Ingredients: 3 or 4 large zucchini’s, sliced thin 1 jar spaghetti sauce (any kind) 1 pound lean turkey sausage 1 cup fresh mushrooms ½ cup onion, chopped ½ cup peppers (green, red or yellow) Mozzarella cheese Directions: 1) Preheat oven to 350: 2) Brown and crumble turkey sausage 3) Drain and add spaghetti sauce 4) In skillet sauté peppers, mushrooms and onions until tender. Add to meat/sauce mixture 5) In a 9x13” baking dish alternate layers of zucchini, meat sauce and cheese until it reaches the top of the dish 6) Bake until zucchini is tender *Nutrition Tip - To reduce the amount of sodium and sugar in this recipe use tomato sauce and season it up yourself instead of spaghetti sauce!
  30. 30. DESSERTS
  31. 31. BROWNIE DELITES Submitted By: Debbie Powers Serves: 20 Ingredients: 1 can unseasoned black beans 1 box brownie mix (any kind) Directions: 1) Pour Brownie mix in bowl 2) Puree the black beans in a blender 3) Pour the pureed black beans into the brownie mix and stir until the mix is moist 4) Pour into a 13x9 baking pan 5) Bake according to brownie mix instructions ** Traditional Milk Chocolate – Serving size 1/20 Per serving: 120kcals • 1g fat • 26g carb •1g fiber • 2g protein • 165mg sodium ***Dark Chocolate (without Hershey’s Syrup) – Serving Size 1/20 Per serving: 109kcals • 1g fat • 23g carb •1g fiber • 2g protein • 80mg sodium **Note: Do not put any other ingredients in the brown mix other than the black beans
  32. 32. CHOCOLATE-DIPPED STRAWBERRIES Submitted By: Sandy Hofacker via SouthBeach Diet Cookbook Ingredients: 2 squares (1 ounce each) semisweet or bittersweet chocolate ½ TBSP whipping cream Dash almond extract 8 Strawberries Directions: 1) Combine the chocolate and the whipping cream in a glass measuring cup or bowl 2) Microwave at medium power for 1 minute or until the chocolate melts, stirring after 30 seconds. Stir in the almond extract and cool slightly 3) Dip each strawberry into the melted chocolate, allowing the excess to drip off. Place on a waxed paper-lined baking sheet. Refrigerate or freeze for approximately 15 minutes until chocolate is set *Serves 2 - Per serving: 175kcals • 3g pro • 24g carb • 4g fiber • 9g fat • 1mg sodium
  33. 33. HEALTHY OATMEAL COOKIES Submitted By: Marianne Frase via www.skinnytaste.com Bake: 15min • Makes 16 Cookies Ingredients: 2 medium RIPE bananas, mashed 1 cup of uncooked quick oats* ¼ cup crushed walnuts (optional) *Use gluten free oats such as Bob’s Red Mill quick oats to make them gluten free Directions: 1) Preheat oven to 350: 2) Spray non-stick sheet with cooking spray 3) Combine mashed bananas and oats in a bowl. Fold in walnuts 4) Place a tablespoon of each on the cookie sheet 5) Bake for 15 minutes *Serves 8 – Serving Size 2 cookies: 93kcals • 2g pro • 15g carb • 2g fiber • 3.5g fat • 0mg sodium
  34. 34. NO BAKE GREEK YOGURT & BERRY CHEESECAKE Submitted By: Angel Lawson Serves: 4 Ingredients: Crust: 2 cups almonds 5 dried figs (or dates) 1 TSP sea salt ¼ cup melted butter Berry Topping: 2 cup frozen berries Juice and zest of lemon 1 TBSP honey 1 TSP arrowroot powder Cheesecake: 2 cup Greek yogurt 1 (15oz) can coconut crème 2 TSP unflavored gelatin Juice of 2 lemons 2/3 cup honey 1 TSP vanilla extract 1 vanilla bean ½ TSP sea salt Directions: CRUST: 1) Roast almonds on a dry sheet pan at 425: for 10-15 min 2) In the bowl of a food processor, combine almonds, figs, salt, and butter and pulsed until well combined 3) Press into a 9" spring form pan and refrigerate CHEESECAKE: 4) Place gelatin and lemon juice in a small heat-proof bowl and set the bowl in a saucepan with simmering water. Stir until gelatin is melted and set aside 5) Combine remaining ingredients in the bowl of a food processor and process until well combined, about 60 seconds 6) With the machine running, drizzle lemon/gelatin mixture in and process another 30 seconds BERRY TOPPING: 7) Combine ingredients in a small saucepan over medium heat 8) Cook for 5-10 minutes or until mixture begins to thicken 9) Pour into a blender and blend until smooth. Move mixture to the refrigerator TO ASSEMBLE: 10) Pour cheesecake mixture into the cooled crust. Cover and refrigerate overnight Warm the berry topping, gently spread on top, and serve as-is OR refrigerate for an hour before serving for a set-up look.
  35. 35. RASPBERRY COCONUT CHIA PUDDING POPS Submitted By: Angel Lawson Serves: 4 Ingredients: ½ c Lite Coconut Milk ½ c unsweetened almond milk ¾ c Raspberries 2 TBSP Chia seeds 1 TBSP sweetened shredded coconut 8 drops Nu-Naturals liquid stevia (or splenda/honey to taste) Directions: 1) Combine all ingredients into bowl 2) Pour into 4 popsicle molds and freeze *Serves 4 - Per serving: 152kcals • 3g pro • 14g carb •8g fat • 39mg sodium
  36. 36. STRAWBERRY “CHEESECAKE” Submitted By: Angie Yates via Kroger Serves: 12 Ingredients: 1 (8oz) block low fat or fat free cream cheese 1 jar Smuckers sugar free Strawberry preserve ~14 graham crackers (crushed) Fat free cool whip (½ – ¾ as desired) 4 TBSP light vanilla yogurt 3 TBSP brown sugar Strawberry halves (~12 halves) Directions: 1) Preheat oven to 350: 2) Mix together graham cracker crumbs, yogurt and brown sugar. Press into the bottom of a 9x13 pan 3) Bake for ~10 minutes 4) Blend preserve and cream cheese. Spread on top of cooled crust 5) Top with whipped cream 6) Place strawberries on top Per serving: 125kcals • 1.5g fat • 25g carb •0.5g fiber • 3g protein • 162mg sodium