Guilt Free Pizza Bites (Cauliflower Bites) Makes 24 Cauliflower Pizza Bites Ingredients: 2 Cups Grated Cauliflower (washed, dried and grated using a food processor or cheese grater by hand until rice-like or thinner – Note – Approximately one head of cauliflower) 1/4 Cup Egg Whites 1 Cup 1% Cottage Cheese (drained) 1 Tsp Oregano 2 Tsp Parsley 1/4 Tsp Garlic Powder 1 Tbsp Coconut Oil (Optional) 1-2 Tbsp Frank’s Hot Sauce (Optional) Directions: Pre-heat your oven to 450 F. Using a healthy cooking oil spray your mini muffin tin. In a hot frying stir fry the “cauliflower rice” until the cauliflower is slightly translucent (about 6-8 minutes). Place in a bowl and let cool. Place all other ingredients the food processor and blend until smooth. In a bowl combine both the “cauliflower rice” and blended ingredients. Mix completely. Evenly spoon mixture into your muffin tin molds. Press pizza dough down evenly and firmly (*The pressing down firmly is very important to make sure these stick together). Place in your oven and bake for 25-30 minutes. Remove the pizza bites from the oven and let set until cool (This is also very important – let these pizza bites set in their pan for 5 – 10 minutes before removing – If you take them out while they are too hot they will break). Once cool remove from muffin tin (either by tipping them out OR by running a thin knife down along the side and popping them out). Use organic, natural pizza or pasta sauce for dipping (or make your own sauce- Simple Marinara Sauce link). Enjoy! Tips – Here are my main tips to make your pizza bites crusty: Make sure your cauliflower is dry after washing. Bake until crust-like. If you peak at your crust at the recommended cooking time and they are not golden… cook longer.

Guilt Free Pizza Bites (Cauliflower Bites)

Makes 24 Cauliflower Pizza Bites

Ingredients:

  • 2 Cups Grated Cauliflower (washed, dried and grated using a food processor or cheese grater by hand until rice-like or thinner – Note – Approximately one head of cauliflower)
  • 1/4 Cup Egg Whites
  • 1 Cup 1% Cottage Cheese (drained)
  • 1 Tsp Oregano
  • 2 Tsp Parsley
  • 1/4 Tsp Garlic Powder
  • 1 Tbsp Coconut Oil (Optional)
  • 1-2 Tbsp Frank’s Hot Sauce (Optional)

Directions:

  1. Pre-heat your oven to 450 F.
  2. Using a healthy cooking oil spray your mini muffin tin.
  3. In a hot frying stir fry the “cauliflower rice” until the cauliflower is slightly translucent (about 6-8 minutes). Place in a bowl and let cool.
  4. Place all other ingredients the food processor and blend until smooth.
  5. In a bowl combine both the “cauliflower rice” and blended ingredients. Mix completely.
  6. Evenly spoon mixture into your muffin tin molds. Press pizza dough down evenly and firmly (*The pressing down firmly is very important to make sure these stick together).
  7. Place in your oven and bake for 25-30 minutes.
  8. Remove the pizza bites from the oven and let set until cool (This is also very important – let these pizza bites set in their pan for 5 – 10 minutes before removing – If you take them out while they are too hot they will break).
  9. Once cool remove from muffin tin (either by tipping them out OR by running a thin knife down along the side and popping them out).
  10. Use organic, natural pizza or pasta sauce for dipping (or make your own sauce- Simple Marinara Sauce link).
  11. Enjoy!

Tips – Here are my main tips to make your pizza bites crusty:

  1. Make sure your cauliflower is dry after washing.
  2. Bake until crust-like. If you peak at your crust at the recommended cooking time and they are not golden… cook longer.

(Source: bright-eyedandhealthy, via fitbeforecollege140)

4 days ago

(Source: berryhealthy, via fitbeforecollege140)

5 days ago

Healthy Meal Ideas

wakeuphealthy:

Breakfast

300 CALORIES PER SERVING

1. Peanut butter and apple quesadilla: 8” whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple

2. Apricot ricotta breakfast sundae: 1 cup nonfat ricotta cheese + pinch nutmeg + ½ tsp agave nectar + 4 chopped apricots

3. 1 egg scrambled in 1 tsp oil; 1 whole-wheat bagel thin; 1 turkey sausage link; 6 oz low-sodium vegetable juice

4. Strawberry French toast: 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries

5. 1 cup toasted oat cereal + 1 cup 1% milk or soy milk + 2 Tbsp tart dried cherries + 1 Tbsp chopped walnuts

6. Egg sandwich: 1 whole-wheat English muffin + 1 egg fried in 1 tsp olive oil + 1 oz Canadian bacon (about 2 slices) + 1-2 slices tomato

7. Pancakes and bacon: 2 frozen pancakes + 1 tsp honey + ½ sliced banana; 2 slices turkey bacon

8. 1 cup bran flakes + 1 cup 1% milk or soy milk + ¾ cup blueberries

9. Huevos rancheros: 6” corn tortilla + 3 egg whites fried in 1 tsp olive oil + ½ cup black beans + ¼ cup fresh salsa + ¼ cup nonfat plain Greek yogurt

10. Sunflower pear waffle: 1 whole-grain frozen waffle + 1 Tbsp sunflower butter (tastes like sunflower seeds—loaded with protein) or any nut butter + 1 sliced pear

11. Maple almond oatmeal: 1 cup cooked oatmeal + 1 Tbsp almond butter + 2 tsp maple syrup

12. Smoked salmon roll-up: 8” whole-wheat tortilla + 1 Tbsp whipped cream cheese + 1½ oz smoked salmon + 1 sliced scallion

13. Smoothie! 1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 Tbsp ground flaxseed + pinch nutmeg

14. Greek yogurt parfait: 8 oz nonfat plain Greek yogurt + 1 diced nectarine + 1 tsp honey + 3 Tbsp sliced almonds

Lunch

400 CALORIES PER SERVING

15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes

16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6” whole-wheat pita; 1 nectarine

17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6” whole-wheat pita; 1 peach

18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes

19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips

20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips

21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped

22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes

23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette

24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8” whole-wheat tortilla; 1 apple

25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta

26. Cheese quesadilla: two 8” whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes

27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw

28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette

Dinner

500 CALORIES PER SERVING

29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil

30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil

31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole

32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice

33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked

34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil

35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked

36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta

37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette

38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette

39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil

40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked

41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan

42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad

*Measure this amount of pasta, rice or couscous before cooking.


Snacks, sweets and treats!

150 CALORIES PER SERVING

1. 6-oz container 0% fat fruit-flavored Greek yogurt

2. 45 pistachios

3. 6-oz glass wine

4. ½ pear + two 1” Brie cubes

5. Three 2½” cinnamon graham cracker squares + 4 Tbsp nonfat ricotta

6. 1 hard-cooked egg sprinkled with celery salt; ten 1” whole-grain crackers

7. 1 sliced bell pepper + ¼ cup hummus

8. 12 oz beer

9. ½ banana + 1 Tbsp peanut butter

10. ¾ cup light chocolate ice cream

11. 4 cups lowfat microwave popcorn tossed with 1 tsp cocoa + pinch chili powder

12. 12 oz nonfat latte; 1 Oreo

13. 1 mini cinnamon raisin bagel + 1 Tbsp soy butter

14. ½ cup soft-serve vanilla frozen yogurt + 1 cup mixed berries

(Source: wiishfulshrinking)

6 days ago
tryvegan: fit-inspiration: Healthy Vegan Chocolate Nutella Fudge (gluten-free and no-bake!) 1/4 cup coconut butter, melted 1/4 cup choc-hazelnut spread or Healthy Nutella 1-2 tsp cocoa powder or cacao powder 65g very-ripe banana (about 1/4 a large banana) 1/8 tsp salt sweetener if desired (Some people want it, others don’t.) Combine all ingredients in a food processor or blender. (It’s best if the coconut butter is not solid, and if you use a frozen banana be sure to thaw so it doesn’t harden the coconut butter.) After blending, taste to see if you’d like to add any sweetener. Scoop into a container or even a little pie pan, and put in the fridge or freezer so it will firm up. (Alternatively, you can eat it soft, like frosting!) If desired, top with chocolate chips and extra Healthier Nutella (recipe linked above) like I did in the top two photos. This is freezer fudge, so it needs to be kept cold. It makes a small serving, but feel free to double or triple the recipe!

tryvegan:

fit-inspiration:

Healthy Vegan Chocolate Nutella Fudge

(gluten-free and no-bake!)

  • 1/4 cup coconut butter, melted
  • 1/4 cup choc-hazelnut spread or Healthy Nutella
  • 1-2 tsp cocoa powder or cacao powder
  • 65g very-ripe banana (about 1/4 a large banana)
  • 1/8 tsp salt
  • sweetener if desired (Some people want it, others don’t.)

Combine all ingredients in a food processor or blender. (It’s best if the coconut butter is not solid, and if you use a frozen banana be sure to thaw so it doesn’t harden the coconut butter.) After blending, taste to see if you’d like to add any sweetener. Scoop into a container or even a little pie pan, and put in the fridge or freezer so it will firm up. (Alternatively, you can eat it soft, like frosting!) If desired, top with chocolate chips and extra Healthier Nutella (recipe linked above) like I did in the top two photos. This is freezer fudge, so it needs to be kept cold. It makes a small serving, but feel free to double or triple the recipe!

1 week ago

(via collegeweightloss)

1 week ago
dejaderp: Please for the love of GOD someone buy me some of the Pina Colada stuff! Please! I’ll love you forever! <3   Honestly, I’d take any of it.. Hahaha… SOLUTION TO WANTING TO GET DRUNK ON LOW CALORIES!

dejaderp:

Please for the love of GOD someone buy me some of the Pina Colada stuff! Please!

I’ll love you forever! <3  

Honestly, I’d take any of it..

Hahaha…

SOLUTION TO WANTING TO GET DRUNK ON LOW CALORIES!

1 week ago

(Source: mythinspo7, via wakeuphealthy)

1 week ago
overcoming-obstacles: Ingredients 3 medium russet potatoes, scrubbed, skin on, sliced into paper thin rounds 1mm to 1.5mm thick salt &amp; pepper to taste* (if desired) Directions Arrange potato slices in single layer on paper towel; cover with another paper towel; press out liquid; surface should appear dry. Sprinkle on desired seasonings. Arrange slices in single layer on microwave potato chip tray; or, on parchment paper that is sprayed with cooking oil on top of microwave-safe plate. Microwave on high until partially browned. The exact cooking time will vary, depending on the size and power of your microwave. An 1100-watt microwave takes approx. 3-4 min. to cook a tray. Transfer cooked chips to wire rack to cool and crisp. Store in air-tight container.*ADDITIONAL SEASONINGS may be added before the chips are cooked:—garlic salt or powder—parmesan cheese —dry ranch dressing mix —chili powder, cayenne, or taco seasoning—curry powder—dried herbs: basil, oregano, dill, rosemary, etc.—get creative with your own flavor combos

overcoming-obstacles:

Ingredients
  • 3 medium russet potatoes, scrubbed, skin on, sliced into paper thin rounds 1mm to 1.5mm thick
  • salt & pepper to taste* (if desired)
Directions
Arrange potato slices in single layer on paper towel; cover with another paper towel; press out liquid; surface should appear dry. Sprinkle on desired seasonings. Arrange slices in single layer on microwave potato chip tray; or, on parchment paper that is sprayed with cooking oil on top of microwave-safe plate. Microwave on high until partially browned. The exact cooking time will vary, depending on the size and power of your microwave. An 1100-watt microwave takes approx. 3-4 min. to cook a tray. Transfer cooked chips to wire rack to cool and crisp. Store in air-tight container.

*ADDITIONAL SEASONINGS may be added before the chips are cooked:
—garlic salt or powder
—parmesan cheese 
—dry ranch dressing mix 
—chili powder, cayenne, or taco seasoning
—curry powder
—dried herbs: basil, oregano, dill, rosemary, etc.
—get creative with your own flavor combos

(via wakeuphealthy)

1 week ago
girlstartingnew: The 40 Calorie Flour Tortilla I made some home made guacamole to go with these. They’re pretty easy to make and delicious! Market Comparison: In terms of cost, I’m not sure as I’ve never bought tortillas from the store… But I imagine they do not cost 1 cent per tortilla. Nutritionally, 1 Flour Mission Tortilla is 150 calories… These are about a FOURTH of that. :) Ingredients: 1/8 Teaspoon Salt .5 oz Water 1/4 Cup Flour 1/8 Teaspoon Baking Powder Servings: Creates 2 Tortillas (1 Tortilla = 1 Serving) Nutritional Facts: Calories Per Serving: 41.25 cal Fat (g) per Serving: 0.00 g Carbs (g) per Serving: 8.63 g Protein (g) per Serving: 1.13 g Sodium: 32.50 mg Financial Facts: Cost Per Serving is $0.01. Directions: Combine all ingredients into a bowl and mix. Dough should combine in to a single ball. If this doesn’t happen, add a little more water incrementally until it does. Cover the dough with a wet towel or cloth for ~15 minutes. Split dough into two balls. Roll into round shapes. Flour the counter. Take each ball and roll out into a very flat circle. Take each circle and place onto an ungreased skillet. Cook over medium heat until tortilla starts to show brown spots. Enjoy! NOTE: All content in this blog is original and includes images, nutritional information and recipe costs for each post.

girlstartingnew:

The 40 Calorie Flour Tortilla

I made some home made guacamole to go with these. They’re pretty easy to make and delicious!

Market Comparison:

In terms of cost, I’m not sure as I’ve never bought tortillas from the store… But I imagine they do not cost 1 cent per tortilla. Nutritionally, 1 Flour Mission Tortilla is 150 calories… These are about a FOURTH of that. :)

Ingredients:

  • 1/8 Teaspoon Salt
  • .5 oz Water
  • 1/4 Cup Flour
  • 1/8 Teaspoon Baking Powder

Servings: Creates 2 Tortillas (1 Tortilla = 1 Serving)

Nutritional Facts:

  • Calories Per Serving: 41.25 cal
  • Fat (g) per Serving: 0.00 g
  • Carbs (g) per Serving: 8.63 g
  • Protein (g) per Serving: 1.13 g
  • Sodium: 32.50 mg

Financial Facts:

Cost Per Serving is $0.01.

Directions:

  1. Combine all ingredients into a bowl and mix. Dough should combine in to a single ball. If this doesn’t happen, add a little more water incrementally until it does.
  2. Cover the dough with a wet towel or cloth for ~15 minutes.
  3. Split dough into two balls. Roll into round shapes.
  4. Flour the counter.
  5. Take each ball and roll out into a very flat circle.
  6. Take each circle and place onto an ungreased skillet.
  7. Cook over medium heat until tortilla starts to show brown spots.
  8. Enjoy!

NOTE: All content in this blog is original and includes images, nutritional information and recipe costs for each post.

(Source: ellesalmanack, via wakeuphealthy)

1 week ago

(Source: goodmood-food, via swimspo)

1 week ago