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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Apple-Raisin Muffins

The orange peel just adds the perfect zing in these muffins.   Isn't that funny?  A little orange peel -- ideal.  A lot of orange peel (like when my toddlers take a big bite of it) -- disgusting and gag inducing.

I suppose a lot of things are like that.

Apple-Raisin Muffins
by www.trainermomma.com
source: Set for Life

1 cup whole wheat white flour
1 cup quick oats
1 Tb baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1 Tb freshly grated orange peel
1/4 cup sugar or honey
1 cup skim milk
1 egg
2 Tb canola oil
1 apple, diced
1/3 cup raisins

Preheat oven to 400 degrees.

Mix all ingredients.  Stir until just moistened.  Spray muffin tins with nonstick cooking spray.  Fill muffin tins 2/3 full.

Bake at 400 degrees for 12-14 minutes or 10 minutes for mini-muffins.  Makes 14 muffins or 40 mini muffins.

Muffins are 82 calories.  Mini-muffins are 29 calories.

For a printable version of this recipe, click 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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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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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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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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Pina Colada Protein Shake

OK, I tried this several months ago, and with your suggestions made one that actually had some taste.  The key?  Coconut extract.  Thanks, my friends!

Pina Colada Protein Shake
by www.trainermomma.com

1 cup of skim milk
1 scoop (around 2 1/2 Tb) of protein powder
1/2 cup fresh pineapple chunks
1/4 tsp coconut extract
1 packet of stevia
5 ice cubes

Just throw it all in the blenders and give it a whirl for a good 3-4 minutes.  The longer you let it mix, the fluffier it will be.

201 calories

For a printable version of this recipe, click here.

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Chocolate Milk

Chocolate Milk

by www.trainermomma.com

1 scoop of chocolate 100% Whey Protein Powder

1 cup of skim milk

1 Tb chocolate syrup, sugar-free

Just throw it all in a jar, shake it up well, and pour into a cup.

Or if you live a crazy life like mine, just chug it straight from the jar.  

208 calories

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Apple Chips and Cottage Cheese Dip

This is my version of chips and dip.  Way better, I must say.

Apples Chips and Cottage Cheese Dip
by www.trainermomma.com

1 medium apple
1/2 cup low-fat cottage cheese
1 packet of stevia
dash of cinnamon

Chop up your apples into tons of slices.  The more the better!  I imagine these are the chips I never eat...

Stir the stevia into your cottage cheese and sprinkle with cinnamon.

Now just dip those apple "chips" into your cottage cheese "dip".

I know, I know.  It's awesome.

185 calories.

For a printable version of this recipe, click here.



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Almond and Berry Protein Shake

These shakes give me enough protein, volume and sweet to get me through the afternoon without diving head first into the bag of chocolate chips.  They never let me down.

I have no idea why my son is grating string cheese in this picture.  

Maybe it tasted better that way.

Almond and Berry Protein Shake 

by www.trainermomma.com

1 cup sweetened almond milk

1 scoop chocolate 100% Whey Protein Powder

3/4 cup frozen berries

232 calories

For a printable version of this recipe, click here.

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Raisin Bran Muffins

Although it is high in sugar due to the raisins, I do buy Raisin Bran from time to time for the kids (and the Doc).  As long as it doesn't have those sugar-coated candies raisins, I'm OK with it.  I did use some to make these muffins for breakfast and snacks.  I think I've been eating them more than anyone.  

Raisin Bran Muffins
by www.trainermomma.com

4 cups raisin bran cereal
2 1/2 cups whole wheat flour
2 1/2 tsp. baking soda
1/2 cup sugar
1/2 cup brown sugar
1/2 tsp. salt
1 egg
2 cups skim milk
1/2 cup applesauce, unsweetened
1 tsp. vanilla

Preheat oven to 375 degrees.

Mix all dry ingredients together in a large bowl.

In a separate bowl, beat the egg, applesauce, vanilla, and milk until nice and frothy.  Add to dry ingredients and mix with a large spoon.

Pour into well greased muffin tins about 3/4 of the way full.

Bake for about 22-25 minutes.  Let cool for 10 minutes before chowing down.

Makes 24 muffins.
115 calories each.

For a printable version of this recipe, click here.

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Peaches and Cream

You know me...  I'm into fast, but delicious.  This fits the ticket perfectly and is great start for breakfast or can be a snack.



Peaches and Cream
by www.trainermomma.com

1 medium peach
1/2 non-fat greek yogurt
dash of cinnamon
1 Tb flax seed
1 packet of stevia

Just throw it all in a bowl and eat!

166 calories.

For a printable version of this recipe, click here.

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Trainer Momma Snack Mix

This is a fast snack mix using items I typically have in my pantry at all times.  It is great for road trips and travel since it doesn't go bad and a few servings of it can substitute for a meal when I don't want to spend a ton of money on food.

Trainer Momma Snack Mix
www.trainermomma.com

1 1/2 cups Barbara Shredded Oats cereal
1/4 cup Craisins
1/4 cup almonds
1/4 cup walnuts

Mix together and divide it into four baggies.

Makes 4 servings.
177 calories per serving.


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Breakfast PB Banana Split

I haven't had a real banana split since I copied Jennifer Anniston's haircut from "Friends" about 15 years ago.  UNITL NOW.  This is a great way to start the morning...



Breakfast PB Banana Split
adapted from I Can't Believe It's Not Fattening


1 medium banana, peeled
1/2 cup vanilla yogurt, nonfat and low sugar (I use Dannon Light & Fit)
1 Tb peanut butter, all natural
1/4 cup Fiber One cereal

Cut the banana horizonally.  Spread the peanut butter on both sides of the banana.  Top with yogurt and and cereal.

YUM!

290 calories.

For a printable version of this recipe, click here.


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Applesauce Whole Wheat Cake

This new winner was sent to me from my dear friend, April.   She knows exactly what will make my heart sing since I practically lived at her house for the entire 3 years when we lived in Phoenix.



Applesauce Whole Wheat Cake
adapted from April

2 cups whole wheat flour
1 cup sugar
1 teaspoon cinnamon
1 teaspoon salt
½ teaspoon nutmeg
1 teaspoon baking soda
1 1/2 cup applesauce
1 cup mini chocolate chips (optional)

Mix it all together and pour it in a 9x13 pan that has been sprayed with  non-stick cooking spray.

Bake at 350 degrees for 20-30 mintues.

24 bars at 110 calories each.  Without the chocolate chips (gasp!) they are a mere 64 calories per bar.

**April's note:  I always  double and bake in a 12x 18 pan, they go fast!


For a printable version of this recipe, click here.


Thanks for sending me the recipe, Miss April-elly!  If any of you have a healthy-ish favorite, send it my way por favor...  I'd be so very grateful!


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Homemade Energy Bars

These were a big hit with the ladies in the house and not so much with the male type.  I am headed out of town tomorrow on an epic road trip and am trying to make easy snacks for me (the one and only driver) that don't come out of a box.  I like the fiber (whole wheat flour and oats) and the protein (plain yogurt) combo.   They basically taste like a mouthful of my morning oatmeal.  Easy to eat on the go or grab while I am driving across the country.  With three kids.  And no Doc.

Homemade Energy Bars

by www.trainermomma.com
source:  by www.snackgirl.com

1 3/4 cup all-purpose flour

2 cups rolled oats

2/3 cup brown sugar

1/2 cup raisins
1/2 teaspoon salt
1/2 teaspoon cinnamon
1 1/2 cups plain yogurt, fat-free
1/4 cup canola oil

Preheat oven to 375 F. Spray 24 muffin cups with non-stick spray. Mix dry ingredients together with hands and then add wet ingredients. Mix thoroughly until combined.

Place approximately 1 1/2 tablespoons of the batter in each muffin cup. Bake for 12-15 minutes.

Makes 24 "bars" (the Doc called them hockey pucks -- it is a pretty accurate description).
138 calories each

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Carrot Cake Cupcakes

I enjoyed a charming little Mother's Day gathering today at a friend's house.  The food -- oh the food -- just kept me coming back for more!  I made these cupcakes/muffins  as my contribution.  They are a bit health-ified (Is that a word?  Apparently not.), but definitely still have some calories.  I love, however, that it calls for an entire pound of grated carrots (yeah for the food processor!) and has limited oil.  Very yummy!

Carrot Cake Cupcakes
adapted from www.womenshealthmag.com

3 c whole-wheat flour
2 tsp baking soda
1 1/2 tsp ground cinnamon
1 tsp ground ginger
1/2 tsp ground nutmeg
1/2 tsp salt
1 c lightly packed brown sugar
1/4 c canola oil
2 large eggs
1/2 c plain yogurt
1 lb carrots, grated
1/2 c golden raisins (I did not use these)
4 oz light cream cheese, at room temperature
1 c confectioners' sugar
1/4 c chopped walnuts (optional)

1. Preheat oven to 350°F. In a medium bowl, mix together dry ingredients.

2. Mix beat brown sugar and canola oil for 5 minutes. Add eggs, one at a time. Stir in yogurt, carrots, and raisins. Mix in the flour mixture until just combined.

3. Spoon batter into paper-lined muffin tins. Bake for 20 minutes or until a toothpick comes out clean. Let cool completely on a wire rack.

4.  Mix cream cheese and sugar. Spread over each cupcake. Top with walnuts, if desired.

Makes 18-20 with 220 calories per cupcake.

** Tonight's the last chance to enter the TM Mother's Day Giveaways!   Good luck!

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Pumpkin Smoothie

Fit Momma Catherine emailed this recipe to me.  This is definitely for you pumpkin lovers out there.  I did tweak it slightly, but you get the idea.

Ya'll keep 'em coming and I am loving all the recipe suggestions!  Gracias!

Pumpkin Smoothie

by www.trainermomma.com

source: Fit Momma Catherine

1 cup skim milk (I used vanilla soy milk for fun)

1 scoop protein powder

1/4 cup rolled oats

1/4 cup canned pumpkin

sprinkle with pumpkin pie spice

5-6 ice cubes

320 calories

For a printable version of this recipe, click here.

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Fiber Bars

This delicious treats come from my friend Lexi, a.k.a. Most Nutritious Mom in the Alamo City.  She has a million of this healthy treats up her sleeve, and I am constantly stealing them from her children's snack bags to taste them for myself.  

Fiber Bars
by Fit Momma Lexi

2 cups rolled oats (old-fashioned)
1 cup whole wheat pastry flour (or stoneground spelt flour)
1 cup wheat germ
1/2 teaspoon salt
2 teaspoons cinnamon, ground
1/4 teaspoon nutmeg, freshly grated
1/2 cup ground flax seeds
1/2 cup oil (neutral flavor like sunflower)
1/2 cup honey
2 teaspoons vanilla extract
2 teaspoons blackstrap molasses (optional)
1 cup sugar-free applesauce, thick

Directions:

1. Preheat oven to 350°F.
2. In a large bowl, combine dry ingredients (including oats) and whisk together until well combined.
3. In a separate bowl, whisk together wet ingredients until well blended.
4. Add wet mixture to dry ingredients and blend gently until well moistened.
5. Add any of the suggested additions (add up to 2 cups of any of the following): chocolate chips, raisins (soaked in hot water for 10 minutes then drained), unsweetened shredded coconut, sunflower seeds (unsalted), pumpkin seeds (unsalted), dried fruit (like chopped apricots, cranberries), chopped toasted nuts.
6. Press mixture into pan a 9in x 13in pan.
7. Bake at 350°F for 20 minutes. Cut into bars while warm, but let cool completely before removing from pan. 


Makes 36 bars at 161 calories each.

For a printer friendly version of this recipe, click here.

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