Muesli for Breakfast

Since I am spending the holidays in AZ, we celebrated our family's Christmas  a week early.  I threw together some easy, fruity muesli and was in heaven all morning while we dug through stockings and opened up gifts.

This is fast, filling, and delicious.  I will definitely be making it for my siblings this week for Round Two of Christmas.  And probably every week for the rest of my life.  I love this stuff.

Muesli
by www.trainermomma.com

1 apple, chopped
1 banana, sliced
1 pear, chopped
blueberries
strawberries, chopped
Craisins or raisins
pecans, chopped
1 large container of vanilla yogurt, fat-free and low sugar
2+ cups rolled oats
cinnamon

Chop all your fruit and dump it all in a large bowl.  Pour in all of vanilla yogurt, followed by Craisins and chopped pecans to taste.  Pour in rolled oats to taste ( I like a lot of oats!) and mix with a large spoon or hands.  Sprinkle with cinnamon to taste.

For a printable version of this recipe, click here.

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Either/Or Winter Green Salad

You know me, I just have to throw in one last salad before the holidays hit.  I've made versions of this salad both big and small for several gatherings this season.  It is fast, colorful, and totally delicious.  I think my sister-in-law dreamt about this salad for days after Thanksgiving. It was that good :)

Either/Or Winter Green Salad
by www.trainermomma.com

Baby spinach or romaine lettuce
Mandarin oranges (fresh or canned) or diced navel oranges
Pomegranate seeds or Craisins
Roasted slivered almonds or chopped pecans
Goat or feta cheese, crumbled
Poppy seed dressing or Balsamic Vinaigrette dressing *

Decide if you want a sweet salad or a tart salad, and assemble your chosen ingredients to taste.  Top with your favorite dressing and toss to coat.  YUM!

** You can make these dressings or just buy them when pinched for time.

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Winter Fruit Salad

I'm a fruit salad junkie, however, during this season I'm sure missing my cantaloupes, watermelons, mangos, and other killer summer fruits.  That doesn't mean, however, we still can't enjoy a fruit salad.  Using all the amazing citrus and apples winter has to offer, you can throw together a pretty tasty and pretty looking fruit salad for your family or dinner party.

Winter Fruit Salad
by www.trainermomma.com

2-3 navel oranges, thinly sliced and cut in half, peel still on
1 pink grapefruit, thinly sliced and cut into fourths, peel still on
2 Granny Smith apples, thinly sliced
berries (I used blackberries, but anything will do)

I like to use my trifle bowl when assembling this salad.  I start with a layer of oranges on the bottom, then the green apples, followed by the grapefruit quarters on their sides, then a layer of berries.  If there is space in the center, I fill it with the leftover fruit.  I then put a layer of green apples, followed by more oranges, topped with the remainder of the berries.

It really doesn't matter how you arrange it.  The colors are beautiful and the fruit is delicious!

For a printable version of this recipe, click here.

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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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Gingerbread Cut-Out Cookies

Tis the season for some gingerbread!  I'm always trying to get more healthy snacks and fun food for my kids to eat after school or in their lunches.  I make their treats because I can cut back on the sugar and limit bad-for-them fats.

Control, ladies, it's all about control.

Cookies and breads with lots of spices, like gingerbread cookies, are the perfect candidates for "healthy-ing up" the recipe.

After I made the Gingerbread Men, the big kids hid them and told their younger
brother they all ran away.  They sent him on a scavenger hunt to find them.
Totally cute.

Gingerbread Cut-Out Cookies
by www.trainermomma.com

1/2 cup applesauce, unsweetened
1/4 cup packed brown sugar
1/2 cup molasses
1 egg
3 cups whole wheat white flour
1 tsp baking soda
1 tsp ground ginger
1/2 tsp salt
1/4 tsp cinnamon
1/8 tsp ground cloves
2 Tb cold water

Preheat the oven to 350 degrees.

Mix all the ingredients together until blended.  Cover and refrigerate for 1 hour.

On a well-floured counter, roll out dough to about 1/4-in. thickness.  Cut out with cookie cutters of your choice.  Place on cookie sheets that have been sprayed with non-stick cooking spray.

Bake for 10-11 minutes or until the edges are firm.

Your yield depends on how big your cookie cutters are.  I used a gingerbread man that was 3.25 inches tall.

It made 3 dozen cookies at 57 calories per cookie.

To find a printer friendly copy of this recipe, click here.

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Peanutty Tofu Dip

In order to keep the appetite at bay, I'm always looking for more snack ideas that are loaded with protein.

I was very curious to try this recipe out.

Then I did.

Then I was addicted.

Don't let the tofu scare you.  You can find it at your normal grocery store, just ask.

Peanutty Tofu Dip
by www.trainermomma.com
source:  The Biggest Loser:  The Weight Loss Program


1 cup silken (or soft) tofu
1/3 cup creamy peanut butter, all-natural
4 tsp honey
2 tsp lime juice

Blend all the ingredients in a food processor or blender until smooth.  Store in the refrigerator.

Use as a dip for fruit (apples!) or raw vegetables.  Spread it on  whole grain crackers or bread.  Ooo, yum!

Makes 1 1/2 cups.  80 calories for 2 tablespoons.

For a printable version of this recipe, click 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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Cranberry Nut Bread

Ah!  So much to write, post, and giveaway this week!  The recipes have been shoved to the back of the line and there are some good ones!

Anything with the words "cranberry" and "nut" in it is going to mean a grand slam in my mouth.  This one was great.  I made it for the Thanksgiving road trip and it was a perfect treat for me and the rascals.

Cranberry Nut Bread
by www.trainermomma.com

2 cups whole wheat white flour
1/2 cup sugar
1 1/2 tsp baking powder
1 tsp salt
1/2 baking soda
3/4 cup orange juice
2 Tb canola oil
1 Tb orange peel, grated
1 egg, beaten
1 1/2 cups fresh cranberries, coarsely chopped (yes, REAL cranberries)
1/2 cup nuts, chopped (I used walnuts)

Preheat oven to 350°F  degrees.

Spray a large (9x5 in.) loaf pan with nonstick cooking spray.

Put on a good CD and chop your cranberries and nuts.  This will take a while.

Mix all ingredients together, adding the cranberries and nuts in last.  Stir until just blended and spread evenly into loaf pan.  Bake for 55 minutes or until a toothpick comes out clean.

Cool on rack for 15 minutes.  Remove from pan and cool completely.

Made 12 slices.  187 calories per slice.

For a printable version of this recipe, click there.

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Delicioso Mexican Green Salad with Cilantro Lime Vinaigrette

Fit Mommas Rebecca and Christie and I were talking about their upcoming food challenge:  the upcoming Christmas party at church.  It always seems to be a land mine of calories and any sort of redeeming nutrient is drowning in sauces, cheeses, white flour and butter (I say that only in a loving way, of course :).  Their party also has an interesting twist since it will be Mexican themed.

Their question was:  What can I bring that I would actually eat?  Is healthy even possible?

I gave my immediate answer to everything, including world peace:  make a salad!

I always seem to turn to this blog first when trying to conjure up to eat.  Pam has got delicious, healthy food down to a science.  I made her salad a few weeks ago for a dinner party and thought it would be just the thing for Christie and Rebecca's Christmas party.

Delicioso Mexican Salad with Cilantro Lime Vinaigrette
by www.trainermomma.com
source:  For the Love of Cooking

1 head of romaine lettuce, torn into bite sized pieces
Handful of grape tomatoes
2 green onions, sliced
2 small baby bell peppers - red, yellow or orange, diced
1/2 cup black beans
1/2 cup sweet frozen corn, thawed
1 tbsp raw or toasted pumpkin seeds
1 avocado, diced
2 tbsp cotija cheese
1 handful of crushed baked tortilla chips
Cilantro Lime Vinaigrette (recipe below) to taste

In a large salad bowl add all the ingredients.

Cilantro Lime Vinaigrette:
1/2 cup of chopped cilantro
1/4 cup canola oil
1-2 tbsp fresh lime juice
1 tbsp apple cider vinegar OR red wine vinegar
Salt and pepper to taste
1 clove garlic, minced
1/2 tsp oregano

Mix all the ingredients in a food processor or blender for about 30 seconds.  Drizzle onto salad and mix well.

¡Muy bien!

** I typically double this entire recipe to fill a large salad bowl.

For a printable version of this recipe, click here.

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Pumpkin Spice Cake

I have about 27 more pumpkin recipes I want to try out before Thanksgiving hits, but it looks like I will have to save a few -- OK most of them -- for next year.  I've got to get packing and on the road ASAP.

However, I did throw this together last night and we all have been enjoying it.

It is a dense, moist cake that has the perfect blend of spices and pumpkin.  I reduced the sugar, so it's not too sweet.  However, topped with a tablespoon of light Cool Whip, it is simply refreshing and festive.  I actually like to eat it cold.

Enjoy!

Pumpkin Spice Cake
by www.trainermomma.com

2 cups whole wheat white flour
1 1/2 tsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground cloves
1/4 tsp ginger
3/4 cups sugar
1/2 cup applesauce, unsweetened
1/2 cup water
1 small pkg. of instant, sugar-free vanilla pudding
1 cup pumpkin puree
2 eggs
2 egg whites

Set the oven for 375 degrees.

Mix all the ingredients in a large bowl for about 4 minutes until every thing is blended well.

Spray a bundt pan or 9x13 cake pan with nonstick cooking spray and pour in mix.

Bake for 45-50 minutes until done (the bundt pan takes longer).  Note:  This cake is so moist, a toothpick may never come out "clean" even after 50 minutes.  I finally just took it out and it was great.

Top with Light Cool Whip, sprinkle a little cinnamon and nutmeg over the top of it and enjoy!

Makes 16 slices.  127 calories per serving (with the Cool Whip).

Find a printable version of this recipe here.

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Salmon Soft Tacos

Trainer Momma Trivia:  I HATE SEAFOOD.

I grew up in the desert, people.  No fish were anywhere.  The only fish I remember eating as a kid were very smelly, breaded fish sticks.  Bleeck.

This aversion runs a bit - OK, a lot -  contrary to healthy living, being that I should be eating fish about twice a week.  The Doc LOVES all the healthy fish, my kids eat it just fine -- it's me who is eating it in a corner with my eyes closed and nose plugged (I am not kidding here.  That's really how I eat fish).

I have made much more of an effort in the past two years, I am proud to say.  However, I still can do A LOT better.

We are eating more than chicken over here, I swear.  I just haven't mastered many fish recipes that I love, since obviously I just don't love the fish part.  This recipe, however, with an entire cup of the Black Bean Salsa, I was able to come close to enjoying.

My family downed it and I kept it down.  That's saying a lot :)

Salmon Soft Tacos
by www.trainermomma.com
adapted from EatingWell

2 Tb extra-virgin olive oil
1 Tb chile powder
1 Tb fresh lime juice
1/4 tsp kosher salt
1/8 tsp freshly ground pepper
4 4-ounce wild salmon fillets, about 1-inch thick,
8 corn tortillas

Preheat oven to 350 degrees.

Mix oil, chile powder, lime juice, salt and pepper in a small bowl.  Rub it liberally all over the salmon.  Bake in oven uncovered for 15-20 minutes until salmon is flaky**.

Remove from oven and slice each fillet in half horizontally.  Serve on a corn tortillas with 1/2 cup of Black Bean Salsa.

• 
  

Makes 8 tacos.  158 calories per taco (no salsa).  231 calories with salsa.

**This would be delicious grilled.  My BBQ is dead, so I have to bake everything for a while.

Find a printable version of this recipe here.

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Black Bean Salsa/Salad

I can feel it.  The holidays make everything go on fast forward and I have a hard time keeping up.  I'm leaning on fast, healthy food right now -- and this one is a winner!

A teacher at my son's preschool just handed this beauty to me a few weeks ago and I've already made it twice (thanks, Kristin!).  Anyone who gives me a new recipe has an instant new fan:  me.

This stuff is as fast as it is addicting.  It is similar to the Summer Black Bean Salsa/Salad I posted a while ago, however the dressing is very simple and there is a bit less chopping.  Perfect to get us through the holidays!

Keep 'em coming, Kristin! :)

Black Bean Salsa/Salad

by www.trainermomma.com

source: www.pauladeen.com

2 15-oz cans black beans, rinsed and drained

1 17-oz pkg frozen corn, thawed

2 large tomatoes, diced

1 large avocado, diced

1 small onion, diced

1/4 cup fresh cilantro, chopped

2 Tb lime juice

1 Tb red wine vinegar

salt and pepper to taste

Mix all ingredients in a large bowl and chill.  Taste and add salt, pepper, and lime juice as necessary.

Serve with baked tortilla chips as an appetizer or with grilled chicken as a meal.  Kristin suggests using this with eggs and lettuce wraps.  She also has tried adding mango and jalapeno and both were home runs.  This is the recipe that keeps on giving.

Makes 10 cups.  1 cup is 146 calories.

For a printable version of this recipe, click here.

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Traditional Meatloaf

OK, I will admit I am not a big meatloaf fan.  However, my father loves this comfort food, and the Doc inhales it, so it does get made once a month or so.  I love see the look on their faces when I tell them its a meatloaf night :)

Traditional Meatloaf
by www.trainermomma.com

Meatloaf:
1 lb ground beef, very lean
2 slices of whole wheat bread, diced up very small
2 eggs
3/4 cup skim milk
2-4 Tb sprinkle dried onions
2-3 Tb sprinkle parsley
1/4 tsp sage
1 tsp salt
1/8 tsp pepper
3/4 - 1 cup grated vegetable (sweet potato, butternut squash, zucchini, yellow squash, or finely cut spinach are all my favs)

Topping:

1/4 c ketsup, reduced sodium and no HFCS

2 Tb brown sugar

1 tsp dried mustard (yellow mustard can substitute)

Preheat oven to 350 degrees.

In a large bowl mix the above ingredients with your hands.  Put in a loaf pan and cook for 50 minutes.

While you are waiting mix up topping in a small bowl.  Remove from oven and pour off grease.  Spread topping over top of the meatloaf.

Cook for 10 more minutes.

Makes 8 large slices.  178 calories per slice.

For a printable version of this recipe, click 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

Find a printable version of this recipe here.

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Spicy Dip

My hairdresser and dear friend, Cindy, passed this one onto me.  The girl has figured out more than a few fast tricks to working long hours and staying healthy.  This one is loaded with flavor and plenty of protein to give you some lasting power.

Spicy Dip
by www.trainermomma.com
source:  Cindy (the best hairdresser ever)

1/4 cup black bean refried beans, fat free
1/4 cup plain yogurt, fat free or plain greek yogurt, fat free
1/4 cup favorite salsa

Just mix it all together and eat it with some fresh veggies.

Makes one serving at 90 calories for the whole darn thing.  Add a few more calories for the veggies.

Click here for printable version.

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Old Fashioned Apple Crisp

I made that apple crisp on Halloween just like I had planned.  And MAN am I glad I did.

It beat all that Halloween candy I didn't eat hands down.

I have been searching far and wide for an apple crisp that is not loaded with brown sugar and butter but is also edible.  I've toyed with recipes for probably 8 years and this weekend I finally found the winner.

I could not wait to pass it on to you.

One thought, however.  Nearly everything in this recipe is good for you.  There is fruit, whole grains, nuts, spices -- I mean how could you go wrong?  By eating too much.  Despite its rocks star ingredients, it still packs in the calories.  So, go easy.

Old Fashioned Apple Crisp
by www.trainermomma.com
source:  Eating Well

5 medium-large crisp, tart apples, such as McIntosh, Empire, Granny Smith or Cortland, peeled and thinly sliced (about 6 cups)
3 Tb sugar
1 Tb lemon juice
1 tsp ground cinnamon, divided
2/3 cup white whole wheat flour
1/2 cup old-fashioned rolled oats, (not instant)
1/2 cup packed light brown sugar
2 Tb Smart Balance Buttery Spread, Light
2 Tb canola oil
2 Tb frozen apple juice concentrate, thawed
1/3 cup coarsely chopped hazelnuts, or walnuts

Preheat oven to 375°F.

Coat an 8-inch square (or 2-quart) deep baking dish with cooking spray.

Combine apples with granulated sugar, lemon juice and 1/2 teaspoon cinnamon in a large bowl. Toss to mix. Transfer to the prepared baking dish, cover with foil and bake for 30 minutes.

Combine whole wheat flour, oats, brown sugar and the remaining 1/2 teaspoon cinnamon in a medium bowl. Mix to blend. Using your fingers, cut in Smart Balance until evenly distributed and there are no chunks. Stir in oil, apple juice concentrate and nuts; toss well until evenly moistened and clumpy.

Remove the foil from the baking dish and scatter the topping evenly over the apples. Bake uncovered until the topping has browned and the fruit is soft and bubbling, about 25 minutes more. Let cool for at least 15 minutes before serving.

Makes 8 servings at 262 calories per serving.

For a printable version of this recipe, click here.

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Pumpkin Chocolate Chip Mini Muffins

My girlfriend Kristin passed this along to me. Although I have another killer Pumpkin Muffin recipe, I was intrigued because I really wanted to try to bake with some pure maple syrup.

I am glad I did.

Pumpkin Chocolate Chip Mini Muffins
by www.trainermomma.com
adapted from Simply So Good

1 (15-oz) can pumpkin puree
½ cup pure maple syrup
½ cup nonfat flavored yogurt
½ cup applesauce
½ cup vanilla soymilk
1 egg
1 teaspoon vanilla
2 3/4 cups whole-wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
¼ teaspoon ground nutmeg
½ cup semi-sweet chocolate chips

Preheat oven to 375 degrees.

Mix all the ingredients.  Spoon into mini muffin tins that have been sprayed with nonstick cooking spray.

Bake for 10-11 minutes until tops spring back when touched.

Made 30 mini muffins at 75 calories each.

For a printable version of this recipe click here.

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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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Pumpkin Pancakes

Perfect for the season!  I stole these from my girlfriend, Amy.  She's been raving about these and I had to give them a try -- just substituting in some whole wheat flour.  I love the minimal sugar and oil.  My family downed them like nobody's business.

Pumpkin Pancakes
by www.trainermomma.com
adapted from Delicious Memories of Mine

2 c whole wheat white flour
3 tbsp brown sugar
2 tsp baking powder
1 tsp baking soda
1 tsp ground allspice
1 tsp cinnamon
1/2 tsp ground ginger
1/2 tsp salt
1 1/2 c skim milk
1 c pumpkin puree
1 egg
2 tbsp canola oil
2 tbsp vinegar

Heat up griddle at 350 degrees or pan at medium to medium high heat.

Mix all ingredients well.  Take a 1/4 cup of batter and spoon it onto the griddle*.  Brown on both sides.  Serve with real maple syrup, or yogurt (my favorite!).

* This batter is thicker than I am used to working with.  After spooning it onto my griddle, I took the back of a spoon to spread it out a bit.

Makes 14 pancakes.  107 calories per pancake.

For a printable version of this recipe, click here.

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Chocolate Zucchini Cake

There are kids and husbands jumping for joy whenever this cake makes an appearance.  We love making it for Sunday dessert, then sending in lunches throughout the week.  And I like scraping the glaze off the cake plate whenever I can.

Chocolate Zucchini Cake
by www.trainermomma.com

Cake:
2 1/2 cups whole wheat white flour
1/2 cup cocoa
2 1/2 tsp baking powder
1 1/2 tsp baking soda
1 tsp salt
1 tsp cinnamon
3/4 cup applesauce, unsweetened
2 cups sugar
3 eggs or 6 egg whites
2 tsp vanilla
2 tsp grated orange peel
2 cups zucchini, grated
1/2 cup skim milk

Glaze:
1 cup powdered sugar
1-2 T of skim milk
1/2 tsp vanilla

Preheat oven to 350 degrees.

Combine all the ingredients for the cake and mix well.

Spray a bundt pan or 10-inch tube pan very well with non-stick cooking spray.  Pour in the batter.  Bake for 45-50 minutes or when a wooden toothpick comes out clean.  Cool in pan for 15 minutes.  Turn out on wire rack to cool completely.

Make glaze by beating the ingredients until smooth.  Drizzle glaze over the cake.

Makes 16 slices.  175 calories per slice.

For a printable version of this recipe, click here. 

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