Recipe: Warm Peachy Cobbler Yogurt Parfait

​So nutritious and delicious!

INGREDIENTS:

Yields: 1 servings, approx. 1 cup

·       1/2 cup of non-fat vanilla yogurt

·       1/2 medium peach, sliced

·       1 teaspoon of honey

·       1 teaspoon of ground cinnamon

·       1 Tablespoon of walnuts, chopped

·       1/8 cup of traditional rolled oats

DIRECTIONS:

In a food processor, chop the walnuts and oats until you form a moist crumb mixture (about 20-30 seconds). In a small saucepan, heat the honey, cinnamon, and peach on medium heat for about 5 minutes on the stove until the peach slices become warm and soft. Turn the stove heat off and mix half of the walnut and oat mixture to the hot peach, which will absorb the excess honey in the saucepan.

Now it is time to build the peach cobbler yogurt parfait! In a small bowl, place a spoonful of walnut/oat mixture at the bottom of the bowl, then layer the vanilla yogurt, warm peach, and leftover walnut/oat mixture to create a peachy breakfast, mid afternoon snack, or summer night dessert!

Nutrition Information Per Serving:

Food weight: 2.0, Calories: 202 kcal, Fat: 6g, Cholesterol: 3 mg, Carbohydrates: 34 g, Dietary Fiber: 4g, Protein: 7g, Sodium: 57 mg

Beans and Broccoli - a Match made in Superfood Heaven!

Instead of bringing the go to pasta salad to a pot luck gathering, be the one to bring a super nutritious bean and broccoli salad. Pick your favorite pasta salad and substitute beans (kidney beans, black eyed beans, pinto beans, navy beans, lentils, and black beans) for the pasta, which increases the protein and fiber content in your dish. Add the broccoli and you have the ultimate cancer prevention meal!

Rather than adding a high fat dressing to your bean salad with oil and mayonnaise, create a healthier creamy dressing with low fat plain Greek yogurt, white vinegar, and various herbs and spices such as the Roasted Garlic Yogurt Dressing featured in this week’s recipe.

Recipe: Pinto Bean and Broccoli Salad with Roasted Garlic Yogurt Dressing

​Delicious and nutritious summer salad!

INGREDIENTS:

Yield: 12 servings (1/2 cup per serving)

Roast Garlic Yogurt Dressing

·       1 garlic bulb (8 cloves)

·       1 Tablespoon of olive oil

·       1 cup of plain 0% greek yogurt

·       1 Tablespoon of salt substitute

·       1 tsp of cracked black pepper

·        

Bean Salad

·       1 stalk of broccoli, chopped (about 2 cups of chopped broccoli)

·       1 can of pinto beans, drained, rinsed (or 2 cups cooked dried pinto beans)

·       1 red onion, chopped

·       1 orange bell pepper, chopped

DIRECTIONS:

Pre-heat oven to 400 ° F. Cut off the top ¼ of the garlic bulb to reveal the flesh of the garlic cloves. Place the garlic bulb in aluminum foil and drizzle 1 Tablespoon of olive oil on top of the garlic bulb. Warp the garlic bulb completely and place in the oven. Roast the garlic for 30-40 minutes until garlic cloves are soft enough to mash. Mix all bean salad ingredients into a large bowl along with the dressing ingredients. Refrigerate bean salad until ready to serve.

Nutrition Information Per Serving: Food weight: 1.0, Calories: 84 kcal, Fat: 1 g, Cholesterol: 0 mg, Carbohydrates: 13 g, Dietary Fiber: 4 g, Protein: 6 g, Sodium: 7 mg

Watermelon—Summer Love!

No Summer is complete without a nice juicy piece of watermelon. It is not surprising that

 watermelon is composed of about 90% water, creating the crisp texture with every bite.  

Yes, watermelon is the perfect summer treat to quench our thirst on hot days and satisfy 

our sweet tooth. Watermelon also gives you a nutritious bang for your bite—it contains a 

nice amount of vitamin A, vitamin C, and the nutrient lycopene, which gives watermelon 

its red pigment and decreases inflammation. 1 cup of watermelon yields a mere 46 calories 

and counts as 1 serving of the recommended 2 servings of fruit per day.

As much as watermelon tastes amazing by itself, it also adds the perfect amount of sweetness, 

color, and texture to a salad. In fact, watermelon and feta is a match made in heaven with a

flavorful sweet and salty combination, which featured in this week’s recipe.

- See more at: http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/#sthash.xHMhIrtd.dpuf

Recipe: Watermelon Feta Salad

Top your salad off with 2 Tablespoons of white wine vinegar and cracked black pepper to 

compliment the sweet watermelon juice without adding a large amount of calories and fat. 

INGREDIENTS:

Yields: 2 servings

·       4 cup of red lettuce

·       ¼ cup of crumbled feta

·       2 cups of watermelon, cubed

·       ¼ of red onion, sliced

·       ½ cup of yellow tomatoes, sliced in half

·       ½ cup of cucumber, chopped

·       4 Tablespoons of white wine vinaigrette

·       1 tsp of cracked black pepper

DIRECTIONS:

Mix all the ingredients in a large bowl. Serve salad immediately.

Nutrition Information Per Serving:

Food weight: 1.5, Calories: 128 kcal, Fat: 4 g, Cholesterol: 13 mg, Carbohydrate: 18 g, 

Dietary Fiber: 2g, Protein: 6 g, Sodium: 222g

- See more at: http://corp.fitnesstogether.com/nutrition-together/cookbook/recipe-of-the-week/#sthash.4sUZlmAA.dpuf

Qrazy for Quinoa

​What is all the hype about QUINOA?

You may have heard about quinoa. Wouldn't you like to know what makes this whole grain so special that many nutritionists rank it among the world’s top superfoods?

Quinoa (kēnwä) is a nutrition rich, gluten-free, whole grain filled with antioxidants, dietary fiber, iron, magnesium, potassium, calcium, zinc, and a high protein content (15%). In fact, quinoa is a “complete protein,” meaning it contains all the essential amino acids—in just the right amounts—for your protein needs. Quinoa is very versatile: you can eat quinoa as an ingredient in your salad, as a starchy side dish, or you can even eat it for breakfast as a substitute for a typical  breakfast of cereal or oatmeal.

One of the benefits of eating this ancient grain is that you will feel full longer after eating quinoa because it takes  your digestive tract more time to breakdown the fiber and protein content. As such, quinoa has been shown to reduce risk of diabetes.

Recipe: Superfood Summer Mediterranean Quinoa Salad

A simple and incredibly nourishing salad and/or side dish. 

INGREDIENTS:

Add mince fresh basil leaves to your quinoa salad to add just a hint of summer flavor.  

Yields: 9 servings (1/3 cup per serving)

Ingredients:

·        1 cup of quinoa

·        2 cups of water

·        1 cup of cherry or grape tomatoes, chopped

·        ¼ cup of fresh basil leaves, minced

·        ¼ cup of olives, chopped (green, black, and/or kalamata)

·        ¼ cup of balsamic vinaigrette

·        2 tablespoons of olive oil 

DIRECTIONS:

In a medium pot, add quinoa and water until a boil. Reduce water to a simmer and cook the quinoa until all the water is absorb (stir quinoa every 5 minutes so it doesn’t stick to the bottom of the pot). Add the tomatoes, basil, olives, balsamic vinaigrette, and olive oil to the cooked quinoa and mix all the ingredients together. Serve hot or cold.

Nutrition Information Per Serving: Food weight: 1.0, Calories: 110 kcal, Fat: 5 g, Cholesterol: 0 mg, Carbohydrates: 14 g, Dietary Fiber: 2 g, Protein: 3 g, Sodium:  36 mg

- See more at: http://corp.fitnesstogether.com/nutrition-together/cookbook/recipe-of-the-week/#sthash.WsxgK4G4.dpuf

Red, white and BLUEBERRY!

Blueberries may be small in size, but boy are they are packed with nutrients that greatly benefit our health!

Go ahead and enhance the nutrition value of your midday snack, breakfast, desserts salads, and 

dessert with the addition of antioxidant-packed blueberries.

In fact, now is the time to buy fresh blueberries! The month of July is prime time for blueberry harvest. 

Translation: fulfill your summer blueberry craving and buy them in bulk to freeze so that you can have 

them at your finger tips for the off season months.

 4th of July is the perfect time to cool off with a icy blueberry sorbet, which is featured in this week's 

recipe. Get in the red, white and blue festive spirit and make an icy strawberry sorbet (substitute 

strawberries for the blueberries) too, top a scoop of your blueberry and strawberry sorbet with a dollop 

of low-fat cool whip!

Happy Independence Day!

- See more at: http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/#sthash.4OdLTxbl.dpuf

Recipe: Red, white and blueberry sorbet

Fruity, frozen treats ALL contain sugar due to the natural sugar found in fruit called fructose. To minimize the amount of added sugar in fruity frozen treats, and boost the sweetness of your fruit dessert, add 2-3 Tablespoons of honey or agave nectar rather than ½-1 cups of white sugar in the effort to decrease the carbohydrate and calorie content of your dessert.

INGREDIENTS:

Ingredients:

Yield: 6 servings
 

1 pint of fresh blueberries, washed

3 Tablespoons of honey or agave nectar

2 Tablespoons of fresh squeeze lemon

½ cup of water

Optional: lemon zest for garnish

DIRECTIONS:

Place all ingredients into a blender and blend mixture until a smooth liquid consistency. Pour mixture into a tupperware container that can be sealed tightly. Place tupperware container in the freezer. Every 30 minutes for 2 hours, give the mixture a stir. After 2 hours, let the mixture sit until you are ready to serve. If the mixture is completely solid, let it defrost for 20 minutes or until you are able to scoop into your Icy Blueberry Sorbet! Optional: top your individual serving with lemon zest, vanilla yogurt and/or low-fat cool whip.

Nutrition Information Per Serving: Food weight: 0.5, Calories: 61 kcal, Fat: 0 g, Cholesterol: 0 mg, Carbohydrates: 16 g, Dietary Fiber: 1 g, Protein: 0 g, Sodium: 2 mg

- See more at: http://corp.fitnesstogether.com/nutrition-together/cookbook/recipe-of-the-week/#sthash.r7DB6iVh.dpuf