Tomato Basil Pizza

When I used to live in Phoenix, there was a unique store and restaurant around the corner called La Grande Orange Grocery.  There was one perfect night nearly seven years ago...  I was eight months pregnant with Baby #2 and was so hungry I could have eaten a house.  Not a good situation.  The Doc and his dad took me to La Grande.  I ordered a Tomato Basil Pizza and am pretty sure I ate the entire pizza myself (I was eating for two, right?).  It hit the spot like nothing else had in months.  I've dreamed of that pizza ever since -- until now.  Now I make it all the time.

True love.  Yum.



Tomato Basil Pizza
by www.trainermomma.com

1 whole wheat pita
1/3 cup marinara sauce (I used Classico)
1 tsp garlic, minced
2 Tb mozzarella cheese, reduced fat
3-4 fresh basil leaves, chopped
1 roma tomato, sliced
1 Tb feta cheese, reduced fat
freshly cracked pepper

Preheat oven to 425 degrees.

Spread the sauce all over the pita.  Sprinkle the minced garlic evenly all over the pita.  Spread the mozzarella cheese over the top of the pita.  Next, sprinkle the basil leaves topped with as many tomatoes as you like.  Top with the feta cheese.  Finish off your creation with some freshly cracked pepper.

Carefully place your pizza on the middle oven rack.  Bake for 8-10 minutes or until your cheese is bubbling and crust is a golden brown.  Remove carefully.

Enjoy.  Like, really really enjoy.  I LOVE this pizza.

Make one serving at 282 calories.

Find a printable version of this recipe here.

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Chicken Noodle Soup

OK, I've been tweaking with this one for a few months now.  I've finally got it and my family loves it -- whew!  I've been making this regularly and will eat the leftovers for days.  This is a perfect survival food for these busy holidays.

Chicken Noodle Soup
by www.trainermomma.com

2 cans (12.5 oz) of canned chicken breast, shredded or 3 chicken breasts, cooked and shredded
8 cups chicken broth, low sodium
1 medium onion, chopped (we use 1 Tb of onion powder for the Doc)
1/4 tsp black pepper
1 bay leaf
2 cups dried whole wheat noodles (I like using macaroni, but really anything works)
2 medium carrots, chopped
2 stalks celery, chopped
3/4 cup frozen peas
1 cup frozen green beans
2 Tb dried or fresh parsley
1 Tb rosemary
salt, to taste (I don't add any, but perhaps you might prefer it)

Throw it all into a stock pot and bring to boiling.  Simmer for 8-10 until noodles and carrots are tender.  Remove bay leaf and serve it up!

That's it, folks!

134 calories per cup.

Find a printable version of this recipe here.


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Tuna Avocado Wrap

When I'm on the go, wraps are the way I go.  This Tuna Avocado Wrap is a staple of mine.  Just throw it in a cooler and this baby really fills me up.

Tuna Avocado Wrap

by www.trainermomma.com

1 large whole wheat tortilla or Flatout Bread

1/2 cup albacore tuna

2 tsp Miracle Whip, light

1 tsp chia seeds

1 Tb hummus, red roasted

1/4 cup spinach

2 slices avocado

red onion slices

matchstick or grated carrots

1 Tb feta cheese, reduced fat

Mix the tuna, Miracle Whip and chia seeds in a small bowl.  

On the tortilla, spread the hummus then cover with the spinach.  Place the tuna mixture over the spinach and top with avocado, onion, carrots, and sprinkle with the feta cheese.

Wrap that baby up and enjoy!

361 calories

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Rosemary Butternut Squash

I'm a relatively newcomer to butternut squash.  I wasn't raised eating it, and I never thought to try it until the last few years.  What a waste!  It is my new favorite, I'm telling you.

If your only interaction with butternut squash is a passing glance in the produce section, I highly suggest you take a few minutes to watch Dani Spies' "Butternut Squash 101" video.  That girl knows her food and I love her videos.  I learn something new every time.

At the end of her video she suggests this recipe.  So, I went for it.  And I downed it in no time flat.

Rosemary Butternut Squash
by www.trainermomma.com
source: Dani Spies

1 butternut squash
olive oil
kosher salt
dried rosemary

Cut off the ends of the squash, then peel the butternut squash with a peeler.  Cut the squash in half, scoop out the seeds then cube it into bite sized pieces.

Steam half or the entire squash around 12 minutes (or until the squash it tender).

Pour steamed squash into a serving dish and coat with a few dashes of olive oil until lightly coated.  Sprinkle with a little kosher salt and dried rosemary.

YUM!

For a printable version of this recipe, click here.

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Pear and Pecan Salad

This is an easy one to throw together for a big crowd.  I use this one on Sundays frequently.

Pear and Pecan Salad
by www.trainermomma.com

romaine lettuce, torn
baby spinach
1 or 2 pears, sliced
1-2 tomatoes, diced
3-4 bunches of green onions
1 handful of Craisins
1 handful of pecans, roasted
4-5 oz of goat cheese, crumbled
balsamic vinegar
olive oil

Get a very large salad bowl and just start throwing all the goodies in the bowl.  Add as many ingredients as suits your fancy.  Remember, however, to go easy on the high calorie foods:  Craisins, pecans and goat cheese.

Mix with salad tongs.  When you load up your plate, drizzle with a bit of balsamic vinegar and about a tablespoon of olive oil.

YUM!

For  a printable version of this recipe, click here.

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Chicken Hawaiian Salad

If you haven't noticed yet, in addition to green salads,  I LOVE CHICKEN SALAD.  Despite my love affair with it, nobody else in my family likes it.  I don't get it.  They like tuna salads, but no chicken salad?!?

Whatever.  More for me.

Chicken Hawaiian Salad

by www.trainermomma.com

adapted from Kirkland Signature Recipes

1 12.5 oz can of canned chicken

1/2 cup celery, diced

1 medium apple, chopped

1 cup pineapple chunks (tidbits would work even better)

2 Tb raisins

2 tsp toasted sesame seeds (when toasted it really brings out the taste)

3 Tb Miracle Whip, light or light mayo

1/2 tsp curry powder

Combine chicken, celery, apple, pineapple, raisins and sesame seeds in a large bowl.  

Mix Miracle Whip and curry powder in a smaller bowl.  Mix in with chicken mixture and toss to coat.

I like to eat this on a bed of greens or in a wrap for food on the go.

168 calories per cup.

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Leafy Green Salad With Albacore Tuna

Leafy Green Salad with Albacore Tuna

by www.trainermomma.com

2 cups romaine lettuce, torn

1/2 medium orange, sliced and chopped

1 stalk celery, chopped

1 Tb avocado

2 oz albacore tuna, packed in water

1 Tb Miracle Whip, Light (optional)

1 Tb Craisins

1 Tb almonds, slivered

1 Tb Poppy Seed Dressing

Mix tuna and Miracle Whip in a separate bowl.

Lay lettuce on large plate and top with all the goodies.  Add the tuna mixture and top with Poppy Seed Dressing.

330 calories.

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Southwestern Rice & Pinto Bean Salad

WOW.  I found this beauty and enjoyed for lunch for nearly a week.  Yes, it does taste as good as it looks.



Southwestern Rice and Pinto Bean Salad
adapted from Eating Well by www.trainermomma.com

1 cup brown rice, cooked and cooled (after it is cooked it should end up to be around 2 cups)
2 teaspoons cumin seeds, or 1 teaspoon ground cumin
1/4 cup olive oil
1/4 cup sherry vinegar
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
1 large clove garlic, crushed and peeled
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper
2 15-ounce cans pinto beans, rinsed
8 scallions, trimmed and sliced (about 1 1/2 cups)
1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup)

Toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.

Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.

Makes 8 servings at 244 calories for each 1 cup serving.

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Green Salad with Meatballs and Peppers

So, while the rest of the family is eating meatball sandwiches, I prefer throwing my protein on a salad instead.

Green Salad with Meatballs and Peppers
by www.trainermomma.com

1 1/2 cups baby spinach
1 1/2 cups romaine lettuce, shredded
5 meatballs, slightly warm (find recipe here)
1/2 of a roma tomato
1/3 of a cucumber
4 baby carrots, sliced
1/2 cup red, orange bell peppers, sliced
2 Tb feta cheese, reduced-fat
2 Tb Kraft Sicilian Roasted Garlic Balsamic Vinaigrette dressing

Lay the spinach and lettuce down and top with the rest of the vegetables, meatballs, and feta.  Toss with the dressing and whala!  Yum.

285 calories.

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Meatballs

 I have been recently motivated to make my own meatballs since Costco stopped carrying their Lean Turkey Meatballs over in this part of the world.  These were actually quite easy and I make a ton so I would have plenty in the freezer to grab in a pinch.  

Meatballs

by www.trainermomma.com

2 lbs lean ground turkey (lean ground beef would be fine too)

3 egg whites

3/4 cups whole wheat bread crumbs

1/3 cup water

3/4 of an onion, finely chopped

3 cloves garlic, minced

1/3 cup dried parsley

3 tsp dried basil

1 1/2 tsp ground pepper

Preheat oven broiler.

Just mix all ingredients thoroughly in a large bowl (the hands work best -- blaaaaah! I hate that part!).  Shape into balls about 1 1/2 inch in diameter.

Line a baking sheet with tin foil and spray with nonstick cooking spray.  Arrange meatballs on baking sheet, then place under broiler for a total of 12-15 minutes.  After about 6 minutes, remove from oven, rotate the meatballs, then put them back in the oven until they are cooked on all sides.

Makes around 60-65 meatballs at 27 calories per meatball.

For a printable version of this recipe, click here.

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Packing School Lunches

Each day my school agers go a cafeteria where they are offered entrees like Chicken Fried Steak, Crispy Beef Tacos, Steak Fingers (?!?), and of course the all time favorite grease drippin' Cheese Pizza.  Not only do they pack 750+ calories and 23 grams of fat per day on those compartmentalized trays, the amounts of sugar and sodium aren't even listed in the nutritional info they provide parents.  Now that would be interesting (Or make me gag.  Probably the latter.)

Despite my 1st grader's grave disappointment,  my kids aren't eating school lunches.  So, every night the kids and I pack their lunches

If your kids are like mine, they really just want the same thing every day.  Frankly, if it is healthy, I don't stress about that.   I do, however, get bored packing the same thing day after day, so I do attempt to branch them out little by little.  Sometimes they like it, sometimes they don't.

Basically, I break their lunches into 6 areas:

Protein

Whole Grains

Fruit

Vegetable

Dairy

Treats

Foods often overlap categories, but I try to hit all of them daily.

PROTEIN
Lean Turkey (preferably low-sodium)

Lean Ham (preferably low sodium)
Peanut Butter, all-natural
Almond Butter
Homemade Meatballs (find recipe here)
Homemade Chicken Nuggets (recipe is on its way!)

Organic Beef or Turkey Dogs (preferably low sodium)

Tuna, in water

Chicken Salad

Beef Jerky
Boiled Eggs (TOP VOTE GETTER!)

Cottage Cheese, low fat

Cheese sticks

Cheese cubes

Trail Mix

Almonds

Walnuts

Protein Bars

Yogurt, low sugar
Hummus

DAIRY

Yogurt, low-sugar

Cottage Cheese,  low-fat

Cheese sticks

String Cheese

Milk, skim

FRUIT

Apples
Oranges
Strawberries
Blueberries
Cantaloupe
Pineapple
Pears
Watermelon
Grapes

VEGETABLES
Carrots
Celery
Cherry Tomatos
Snap Peas
Red or Green Peppers, sliced
* They typically like to dip their veggies.  I give them a little hummus or Light Ranch dressing.



GRAINS
All of the grains are 100% whole grain:
Whole Wheat Bread
Homemade whole wheat bread
Tortillas
Flatout Flatbread
Hot Dog Buns
Hamburger Buns
Homemade baked goods
Whole grain cereals



TREATS
Dried fruit
Kashi cereal bars
Yogurt, low-sugar
Applesauce, unsweetened
Trail Mix
Protein Bars
Homemade Baked Goods
Fruit
Pirate Booty
Pretzels

DRINKS

WATER.  That's it.

Milk if they cross-their-heart-and-hope-to-die get the skim white milk.  

Nope, no chocolate or strawberry milk allowed.  

Not until I meet a chocolate or strawberry cow.

And their favorite treat...



Love notes from home.

Hey Fit Mommas, I know your kids have their healthy favorites to find in their lunch boxes.  Comment below and tell us WHAT WORKS for your family...

Related Posts:

The Case For Brown Baggin' It

Lunch Ideas

What Do The Kids Eat?

Eat With the Kids Posts

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Chicken Vegetable Flat Bread Pizza

I've been wanting to branch out more with the Flatout Flatbread.  I'm sure glad I did.  I've been eating versions of this for about a week now.

Chicken Vegetable Flat Bread Pizza
by www.trainermomma.com

1 Flatout Flatbread, Light
3 oz baked chicken, sliced (find recipe here)
1/3 cup tomato sauce (I used Classico Tomato Basil)
1 zucchini, sliced
1/8 cup red onion, sliced
spinach
seasoning blend, reduced sodium (I use Morton's)
oregano
2 Tb mozarella cheese, reduced fat

Preheat oven to 350 degrees. Cook Flatout bread directly on oven grate for 7 minutes.

While bread is cooking,  put vegetables in a microwavable bowl.  Add about 1 inch of water, cover, leaving a slight crack for steam to escape.  Zap in the microwave for 3 minutes.

When flat bread is done, remove carefully from oven.  Top with tomato sauce, vegetables then sprinkle with oregano and seasoning blend.  Add sliced chicken and mozzarella cheese.

Put pizza back in oven for 7 minutes.  Remove carefully from oven.

289 calories.

For a printable version of this recipe, click here.

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Chicken Melt with Veggies

 Yum.  I LOVE warm sandwiches, even if it is 2,000 degrees outside.  I liked using the whole wheat English muffins versus a bagel or even bread since they are lower calorie for the two.  When I keep the sandwich open-faced, I feel like I'm eating a TON of food.  It's all a mind game, I tell you :)

Chicken Melt with Veggies
by www.trainermomma.com

1 English muffin, 100% whole wheat
3 oz spicy chicken breast, baked (find recipe here)
1/2 slice of provolone cheese
dash of orgeano
dash of red pepper flakes, to taste
2 Tb avocado
a few slices of red pepper, red onion, tomato and whatever else floats your boat

Take the English muffin, slice it in half and toast it.  Smash some avocado on each side of the muffin. then divide the chicken and cheese in half and place it on the two halves.  Zap it in the microwave until cheese is melted, around 45 sec - 1 minute.   Remove from microwave, sprinkle with spices, and load up your sandwich with plenty of veggies.

300 calories

Find a printable version of this recipe here.


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Turkey Bacon Wrap

Watch out, Queen Latifah -- I am a real wrapper.  This summer has brought one wrap after another.  It's quick, full of protein, convenient, and portable.  Here's an easy one:



Turkey Bacon Wrap
by www.trainermomma.com

1 Flat Out Light Wrap
1 Tb red roasted pepper hummus
1 slice deli turkey, low sodium
2 slices lean turkey bacon
1/2 of a roma tomato, sliced
1/3 cup spinach

Fold the turkey bacon in a paper towel and zap it in the microwave for a minute or two.  While that is cooking, spread the hummus on the wrap.  Layer the turkey, bacon, spinach, and tomato.  Wrap it up and scarf it down!

221 calories


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"Anti-Salad Dressing" Salad

This is a breakthrough for me.  I could not figure out what kind of dressing to throw on this beauty.  I was starving, so I didn't want to make one.  None of my standby Light dressings looked good.  So, I did what I've been too chicken for years to do:  I only sprinkled it with lemon juice.  And the verdict?  I liked it!  It was very clean and refreshing.  Why did it take me this long to try it?

"Anti-Salad Dressing"  Salad

by www.trainermomma.com

1 1/2 cups of romaine

1 1/2 cups of spinach

1 Gardenburger

1/4 cup kidney beans

1/4 cup green pepper

1/4 cup red pepper

1 roma tomato

2 Tb green onions

a few Tb of lemon juice

283 calories

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Tortilla Soup

This winner comes from a favorite gym rat of mine, Kristen.  Several years ago as we were lifting side by side, solving the political problems of the world and admiring the talents of Hugh Jackman all in the same conversation, she suggested that I become a personal trainer.  I had been thinking about it for only about  -- oh -- seven years or so.  For some reason, it was when she formed it into words did I dare to make it a reality.  I will always be grateful for her confidence in me.  It was contagious.



Tortilla Soup
by Kristen Peterson

3 boneless, skinless chicken breasts
1 tsp olive oil
1/2 tsp minced garlic
3/4 tsp ground cumin
2 (4 cup) boxes of chicken broth, reduced sodium
1 (11oz) can corn, drained
1 can white hominy, drained
1 green pepper chopped
1 onion, chopped
1 can black beans, drained
1 (4 oz) can green chili, chopped
1/2 tsp chili powder
3 T lemon juice
1 cup salsa (or 2 diced tomatoes, 1/4 red onion, and 1/4 cup ciliantro)
baked corn tortilla chips
monterey jack cheese, reduced fat
sour cream, light (optional)
avocado slices (optional, but not really if you are totally cool)

Boil chicken in broth.  Save both chicken and broth.  Shred chicken.

Sautee onion and pepper in olive oil in stock pot for 5 minutes.  Add garlic and cumin.  Mix well.  Add broth, beans, corn, hominy, chilis, salsa, lemon juice, chili powder, and chicken.  Bring to a boil then reduce to low.  Simmer for 30 minutes.

Serve with chips, cheese, sour cream, and OF COURSE avocado.

Make 16 cups.  186 calories per cup (excluding the extras on top).

For a printable version of this recipe, click here.

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Vegetarian Chili

This is sans-meat version of my Cheater Chili.  Some days I just can't eat one more bite of meat.  This is a great, filling main dish.  And no one ever misses the meat :)



Vegetarian Chili
by www.trainermomma.com

1 pkg of Hurst's HamBeens Cajun 15 Bean Soup -- beans ONLY (not the Cajun spice packet)
3 8-oz. cans of tomato sauce, no salt added
4 large spoonfuls of salsa
1 1/2 tsp salt
2 Tb chili powder (or more if your family prefers more kick)
pepper, sprinkle generously
favorite seasoning blend, sprinkle generously
1 yellow squash, grated
1 cup matchstick carrots
1 can corn, drained

I use the Quickcook method on the back of the Bean Soup bag to soften my beans:

1.  Place rinsed beans in a pot with 3 quarts of water.
2.  Bring to a rapid boil.  Reduce heat, cover and continue boiling 60-70 minutes.  Stir occasionally to prevent sticking.

Beans should be soft and tender.  Sometimes I drain off water or add water, depending how chunky or soupy I want my chili to be.  I lean towards the chunky side.

This recipe can take ANY other veggies you want to add.  These are just some safe ones I had on hand, however eggplant, peppers, sweet potatoes, etc. would ROCK this dish.

Add the rest of the ingredients, then let simmer for 30 minutes.

Makes 8  1-cup servings.

1 cup is 315 calories.

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Chicken Craisin Salad

I can't help but order different versions of this salad at different restaurants.  I finally started making it at home and cannot get enough.

Chicken Craisin Salad

by www.trainermomma.com

2 cups spinach

4 oz spicy chicken, baked (my favorite rub is here)

2 Tb craisins

1/8 of an apple, chopped

2 Tb feta cheese, reduced fat crumbles

2 Tb pecans, chopped

2 Tb Poppy Seed dressing (find recipe here)

Just chop it up and enjoy!

424 calories

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Souped Up

With all this talk about volumetrics, how about this broth based soup?  Easy, fast, and lasts for days.  Low in calorie, high in water content.  Perfect-a-mundo.

Souped Up
adapted from  The Abs Diet 6 Minute Meals for 6-Pack Abs


2 carrots, chopped (I used pre-chopped matchstick carrots)
1 large onion, chopped
4 zucchini or yellow squash, chopped (GLORIOUS!)
3 cloves garlic, crushed
1 Tb olive oil
3 cans (16 oz) low-sodium chicken broth
1 can (15 oz) white beans, rinsed and drained
1 can (14 oz) diced Italian-seasoned tomatoes
1/2 cup canned corn
6 oz chicken breast, cooked and chopped
1/2 tsp sea salt
1/2 tsp freshly groundpepper
1 tsp oregano
2 cups spinach  -- I did not have this :(

In a large stock pot, saute carrots, onion, zucchini, and garlic in oil until soft (around 6 minutes).

Add broth, beans, chicken, corn, tomatoes, salt, pepper, and oregano.  Stir well, reduce heat to low, and simmer for 30 minutes to an hour.  Just before you are ready to eat, stir in spinach and let it wilt (about 2 minutes).

One 2 cup serving is 234 calories.

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