Wednesday, May 7, 2014

Breakfast Sandwich!

The BEST Breakfast Sandwich
The BEST Breakfast Sandwich

What You Need

Bagel thins or sandwich thins (I prefer Thomas 100% Whole Wheat Bagel Thins)
1/3 cup liquid egg whites
Olive oil cooking spray
Sautéed asparagus or broccoli
Mushrooms (optional)
Sliced Swiss cheese
Spicy Yogurt Sandwich Spread-Recipe below

Preparation Instructions

I like to make things as easy as possible when it comes to preparation of this sandwich. Therefore I like to use a round Pyrex dish and a microwave to make my eggs. I know some of you don’t like to use a microwave, but for ease of preparation it is my preferred method. You can also use a sauté pan. That being said I spray my Pyrex dish with olive oil and microwave for 60 seconds (will depend on the power of your microwave) or until the eggs are stiff but bouncy. Be careful not to overcook! While I am preparing the eggs I turn my oven to low broil and toast my bagel in a conventional toaster. Once eggs are done and bagel is toasted I assemble my sandwich. First put the spread on both sides, then egg topped by asparagus covered with swiss. Place on a baking sheet without top of bagel and place in oven to broil for 15-20 seconds or until cheese has melted. Remove from oven and finish assembly with bagel top, slice in half, and ENJOY!!

Shrimp Stuffed Portabello Caps!

ngredients for 1 or 2 servings: 
- 6oz shrimp (cooked and chopped)
- 2 portobello mushroom caps
- 1 cup brown rice (cooked)
- 1 cup spinach
- 2/3 cup pico de gallo
- 1/3 cup greek yogurt
- 1oz feta cheese.

Combine all ingredients (other than portobellos) in a mixing bowl. Fill Portobello caps with mixture. Place on foil lined baking sheet and bake at 375 degrees for 25 minutes. Serve with roasted asparagus or your favorite veggie. Enjoy!

Friday, April 18, 2014

Ensalada Frijoles y aguacates!

Pimiento Rojo
Vinagre de cilantro con limon y pimienta para aderesar.
Le puedes poner chile verde para dar el toque picosito

En un recipiente pequeño exprime 3 limones. Pica cilantro y lo pones en el mismo recipiente con pimienta, dejas reposar. 
En otro recipiente más grande pon dos tazas de frijoles negros sin caldo.
1/2 taza de pimiento rojo 
Un guaca te grande cortado en cuadros 
Una taza de elote blanco
Un Chile verte picado en cuadros pequeños 
Al final agrega el vinagre de cilantro para aderezar.

Wednesday, April 2, 2014

Warm garbanzo Salad

Warm Chickpea Salad with Cumin & Garlic
4 to 6 servings
3 tablespoons olive oil
2 tablespoons whole cumin seeds
1/4 teaspoon dried red pepper flakes, or to taste
4 garlic cloves, finely minced
2 15-ounce cans chickpeas (garbanzo beans), rinsed and drained
1/2 cup oil-packed sun-dried tomatoes, drained and finely chopped
3/4 cup Italian parsley, leaves only
Small handful fresh mint leaves
1 lemon, zested and juiced
3/4 pound English cucumber
Flaky sea salt
Heat the olive oil in a heavy skillet (cast iron is nice) over medium heat. When the oil is hot, add the cumin seeds and crushed red pepper and cook over medium heat, stirring constantly, for about one minute or until the seeds are toasted. The cumin will turn slightly darker in color, and smell toasty.
Turn the heat to medium low and add the garlic. Cook, stirringly frequently, for about three minutes or until the garlic is turning golden. Do not let it scorch or turn brown.
Add the drained chickpeas and the chopped tomatoes and turn the heat up to medium high. Cook, stirring frequently, until the chickpeas are warmed through and are shiny with oil. Turn off the heat.
Strip any remaining stems away from the Italian parsley. Finely mince the parsley and the mint and toss this with the chickpeas. Stir the lemon juice and zest into the chickpeas.
Peel the cucumber and cut it in half lengthwise. Scrape out (and discard) the seeds with the tip of a teaspoon or grapefruit spoon. Dice the cucumber into small, 1/2-inch square cubes. Toss the cucumber with the chickpeas. Taste for salt. If necessary, add flaky sea salt to taste.
Refrigerate for at least an hour before eating. This salad is best after it has had a chance to sit overnight in the fridge, letting its spices and juices soak together into more than the sum of its parts. Serve slightly warm or room temperature. Really good at any temperature, actually.

Pure de Colifor

Ingredientes principales
1 Coliflor
1 Puerro
Aceite de oliva virgen
Sal marina
Comino molido
1 l de Caldo vegetal
Pimentón para decorar
Preparación de la receta
Para preparar la receta de Puré de coliflor

Lo primero, cuece la coliflor y el puerro en caldo vegetal y añade una pizca de sal, de pimienta, y de comino, así como un chorreón de aceite de oliva.

Bate la crema con ayuda de la batidora eléctrica y, si es necesario, pásalo por un pasapurés. Queda muy cremosa.

Decora con pimentón y comino, y un chorrito de aceite de oliva.


Chicken Pineapple Salad!

  • 3 ounces chicken breast, boneless, skinless, cooked
  • 3 tablespoons pineapple tidbits
  • 1 teaspoon pecans, chopped
  • 4 teaspoons mayonnaise, low-fat
  • 1/8 teaspoon curry powder
  • 1/8 teaspoon black pepper
  • 1/2 cup brown rice, cooked
  • 1 cup romaine lettuce, chopped

  • Chop cooked chicken into bite-sized pieces.
  • Mix chicken with pineapple, pecans, mayonnaise, curry powder and pepper. Gently fold in rice.
  • Place on a bed of lettuce and enjoy.


  • 1 pita, wheat, small, 4" diameter
  • 1/8 teaspoon extra virgin olive oil
  • 3 tablespoons cheddar cheese, low-fat, low-sodium
  • 1/8 teaspoon oregano, dried
  • 1 piece jalapeño
  • 8 fluid ounces water

  • Slice open pita and brush very lightly with olive oil. Cut into triangular wedges.
  • Sprinkle cheese evenly over pita wedges.
  • Season with a pinch of oregano.
  • Heat under broiler until cheese is melted.
  • Add a slice of jalapeno, if desired.
  • Enjoy with a glass of water.

Chipotle Steak Wrap!!

  • 2 teaspoons white rice vinegar
  • 3/4 teaspoon sesame oil
  • 1 teaspoon reduced sodium soy sauce
  • 1 tablespoon scallions, fresh, chopped
  • 2/3 cup brown rice, cooked
  • 1/8 teaspoon black pepper
  • 1 teaspoon chipotle chile, ground
  • 1/4 teaspoon oregano, dried
  • 1/4 teaspoon ground cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 3 1/2 ounces beef, sirloin, raw
  • 1/2 teaspoon extra virgin olive oil
  • 4 lettuce leaves

  • Preheat grill or oven broiler.
  • Stir together the vinegar, sesame oil, soy sauce and scallions. Mix into cooked brown rice. Set aside; keep warm.
  • Blend the pepper, chipotle seasoning, oregano, cumin, onion and garlic powders together in a small bowl.
  • Place steak on a plate and rub both sides with olive oil and the seasoning mix. Grill or broil for approximately 5-7 minutes on each side until desired doneness.
  • Place on a plate and slice into thin slices. Top lettuce with grilled steak, roll and enjoy with a side of scallion brown rice.
  • Serve with your favorite calorie-free beverage.

Chocolate & Nut Coated Banana

Chocolate & Nut Coated Banana

  • 1/4 banana, small
  • 2 1/4 teaspoons chocolate syrup, fat-free light
  • 1/2 teaspoon pecans, chopped

  • Please note: the prep time does not include time for the chocolate to set.
  • Coat banana with chocolate syrup. Drizzle with nuts. Place in refrigerator or freezer to set. Enjoy for dessert.

Parmesan Chicken!!

  • 1 tablespoon bread crumbs, seasoned
  • 1 tablespoon Parmesan cheese, fat free
  • 1 1/4 teaspoons margarine, canola-based, trans-fat free
  • 1/2 teaspoon Dijon mustard
  • 4 1/4 ounces chicken breast, boneless/skinless, raw

  • Preheat oven to 375°F.
  • Mix bread crumbs and cheese and spread out on a plate.
  • Melt 1/2 teaspoon of the margarine and combine with mustard in a shallow dish.
  • Dip chicken into margarine mixture, then coat with bread crumb mixture. Place in baking dish. Dot with remaining spread. Baked uncovered for 20 to 25 minutes, turning once, or until chicken is no longer pink inside.

Pesto-Arrtichoke Chicken Wrap!

  • 2 tablespoons chicken, cooked
  • 2 1/2 teaspoons artichoke hearts
  • 1/2 teaspoon scallions, fresh, chopped
  • 1/2 teaspoon pesto sauce
  • 1 low carb flour tortilla, 6"
  • 1 piece pimiento strips
  • 8 fluid ounces water

  • Shred chicken.
  • In a small bowl, mix together shredded chicken, coarsely chopped artichoke hearts and scallions. Set aside.
  • Spread pesto sauce on low carb tortilla. Arrange chicken mix and pimento on top.
  • Roll up tortilla; heat if desired.
  • Enjoy with a glass of water.

Salmon Salad on Crispbread

  • 1/2 tomato, medium
  • 1/3 cucumber
  • 2 ounces salmon, canned in water
  • 1 teaspoon mayonnaise, low-fat
  • 1/2 teaspoon Dijon mustard
  • 2 pieces rye crispbread crackers, low-sodium
  • 8 fluid ounces water

  • Wash tomato and cucumber. Peel cucumber; slice both thinly.
  • Drain salmon and combine with mayonnaise and mustard in a small bowl.
  • Spread salmon salad onto crispbread crackers; top with tomato and cucumber slices.
  • Enjoy with a glass of water.

Herbed Shrimp Saute

  • 6 1/4 ounces (US or Canada) shrimp, uncooked
  • 1 teaspoon garlic, chopped
  • 1 teaspoon parsley, fresh, chopped
  • 1 teaspoon rosemary, fresh
  • 1/4 teaspoon thyme, ground
  • 1 3/4 teaspoons extra virgin olive oil
  • 1 teaspoon lemon juice
  • 2 tablespoons chicken broth, fat-free, low-sodium
  • 1 teaspoon margarine, canola-based, trans-fat free
  • 1/8 teaspoon black pepper

  • In a medium bowl, toss the shrimp with the garlic, parsley, rosemary, thyme and 1/2 tsp. of the olive oil; set aside for 15 minutes.
  • Place the remaining 1/2 teaspoon of oil in a medium non-stick skillet and heat over medium-high heat. Add the shrimp along with the sauce. Sauteé, stirring constantly, until shrimp are cooked through, about 3 to 5 minutes.
  • Add the lemon juice and broth to the skillet, scraping up any browned bits on the bottom of the skillet. Cook over medium-high heat, stirring frequently, until reduced by half. Add the margarine and continue to cook until melted. Pour sauce over shrimp and rice, and serve hot; season with pepper.
Prep Time: 5 minutes or less
Total Time: 15 minutes
Cook Time: 10 minutes

  • 1/2 teaspoon extra virgin olive oil
  • 1 2/3 cups zucchini, fresh, sliced

  • Heat olive oil to medium.
  • Add zucchini and sauté until tender.Season with salt and pepper to taste.
Macaroni Pasta & Vegetable Salad
Prep Time: 10 minutes
Total Time: 10 minutes
Cook Time: 0 minutes

  • 1/3 cup pasta, macaroni noodles, cooked
  • 2 tablespoons salad dressing, Italian, 1/3 less fat
  • 1 1/2 tablespoons balsamic vinegar
  • 2 tablespoons mushrooms, sliced
  • 2 tablespoons bell pepper, green, chopped
  • 5 tomatoes, cherry

  • Toss pasta with dressing, vinegar, mushrooms, peppers and tomatoes.
  • Enjoy with entree.

Garlic Chicken and Spinach Wrap

  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon garlic, chopped
  • 1/2 cup chicken, cooked
  • 1 cup spinach, fresh, chopped
  • 1 low carb whole wheat tortilla, 10"
  • 4 strawberries, whole, fresh
  • 2 ounces plain, low-fat yogurt

  • Heat oil in a nonstick skillet to medium high heat; add diced garlic and sauté for about 1-2 minutes. Add cooked, chopped chicken to pan and heat through.
  • Add spinach to skillet and sauté until just wilted (about 1-2 minutes).
  • Warm tortilla according to package directions. Place chicken and spinach on one side of tortilla and roll.
  • Serve lunch with strawberries dipped in yogurt for dessert, and a calorie free beverage to drink.

Frech toast!

  • 1/4 cup liquid-egg substitute
  • 1/4 teaspoon cinnamon, ground
  • 2 pieces bread, whole wheat
  • 1/4 cup blueberries
  • 2 teaspoons powdered sugar

  • Mix egg substitute and cinnamon in a bowl; soak bread until liquid is absorbed.
  • Heat nonstick skillet lightly coated with cooking spray over medium high heat. Place egg-soaked bread into hot skillet; cook both sides until lightly browned.
  • Top with blueberries and powdered sugar.

Wednesday, March 26, 2014

Pankakes de avena!

2 huevos
1 platanos
1/2 taza de avena molida o granulada.
1/4 de taza de pure de manzana
1 cucharadita de vainilla
1/2 cucharadita de canela en polvo.
Se revuelven bien todos los ingredientes y se cosinan a fue go medio!

Tuesday, March 25, 2014


Makes: 6 servings, about 2/3 cup each
Active Time: 20 minutes
Total Time: 20 minutes


  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 poblano or Anaheim chile pepper, seeded and diced
  • 2 cups diced zucchini
  • 2 cups diced summer squash
  • 1/2 teaspoon salt
  • 2 tablespoons chopped fresh cilantro, (optional)


  1. Heat oil in a large nonstick skillet over medium heat. Add onion and chile; cook, stirring, until soft, about 4 minutes. Add zucchini, summer squash and salt; cover and cook, stirring once or twice, until tender, about 3 minutes. Remove from the heat and stir in cilantro (if using).


Per serving: 40 calories; 2 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 199 mg sodium; 201 mg potassium.

Recipe: Chocolate and Vanilla Shakeology Parfait

(Makes 1 serving)

Chocolate and Vanilla Shakeology Parfait

Total Time: 15 min.
Prep Time: 5 min.
Cooking Time: None


  • 1/2 cup nonfat Greek yogurt, divided use
  • 4 tsp. Chocolate Shakeology
  • 4 tsp. Vanilla Shakeology
  • 3 medium strawberries, chopped
  • 1/2 medium banana, chopped
  • 1 tsp. sliced raw almonds


  1. Combine 1/4 cup yogurt and Chocolate Shakeology in a small bowl; mix well. Set aside.
  2. Combine remaining 1/4 cup yogurt and Vanilla Shakeology in a small bowl; mix well. Set aside.
  3. Layer half chocolate yogurt mixture, vanilla yogurt mixture, strawberries, and banana in a medium dessert cup; repeat. Chill for 10 minutes; top with almonds and enjoy!

Wednesday, March 5, 2014

Ensalada de Pollo

2 tazas rojas de Pollo hervido y desmenusado
1/2 taza verde apio finamente picado
1/2 taza verde de cebolla verdad finamente picada
1/2 taza morada de  uvas finamente picada
1/2 taza morada de manzana roja finamente picada
1 taza azul con almendras picada
1 cucharda de mayonesa canola

 Basicamene agregas el pollo, apio, cebolla, uvas, mazanas y almedras, revuelves bien todos los ingredienres en un resipiente. al final agregas sal, pimienta y mayonesa, revuelves todo de nuevo y listo, super delicioso.

Sunday, March 2, 2014

Whole Wheat Bread


Delicious and healthy whole wheat bread.  

Find the recipe by clicking here.

Friday, February 28, 2014

Arroz con Maricos!

4 tazas amarilla de arroz cocido
2 tazas verde de brocoli
1 taza  verde de cebolla, bell peper rojo finamente picado.
4 tazas rojo de marisco ya cocidos ( puedes usar tambien, pollo, o camaron)
1 cucharadita de comino
1 cucharadita de pimienta
1 cucharadita de sal de ajo.

En una sarten agrega un poco de Spray pan, despues agragas todas las verduras en seguida de eso agrega el arroz dejarlo como por 5 minutos hasta que las verduras se ven mas suaves. Despues agrega todos los condimentos y al final agregas los mariscos y listo, cocinar por otros 5 minutos o hasta que las verduras esten totalmente cocidas.

Wednesday, February 26, 2014

Monday, February 24, 2014



Makes: 6 servings, about 2/3 cup each
Active Time: 20 minutes
Total Time: 20 minutes


  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 poblano or Anaheim chile pepper, seeded and diced
  • 2 cups diced zucchini
  • 2 cups diced summer squash
  • 1/2 teaspoon salt
  • 2 tablespoons chopped fresh cilantro, (optional)


  1. Heat oil in a large nonstick skillet over medium heat. Add onion and chile; cook, stirring, until soft, about 4 minutes. Add zucchini, summer squash and salt; cover and cook, stirring once or twice, until tender, about 3 minutes. Remove from the heat and stir in cilantro (if using).


Per serving: 40 calories; 2 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 199 mg sodium; 201 mg potassium.


Makes: 6 servings, 2 filled tacos each
Active Time: 55 minutes
Total Time: 1 1/4 hours



  • 12 6-inch corn tortillas
  • Canola oil cooking spray
  • 3/4 teaspoon chili powder, divided
  • 1/4 teaspoon salt, divided


  • 8 ounces 93%-lean ground beef
  • 8 ounces 99%-lean ground turkey breast
  • 1/2 cup chopped onion
  • 1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground chipotle chile or 1 teaspoon chili powder
  • 1/2 teaspoon dried oregano


  • 3 cups shredded romaine lettuce
  • 3/4 cup shredded reduced-fat Cheddar cheese
  • 3/4 cup diced tomatoes
  • 3/4 cup prepared salsa
  • 1/4 cup diced red onion


  1. To prepare taco shells: Preheat oven to 375°F.
  2. Working with 6 tortillas at a time, wrap in a barely damp cloth or paper towel and microwave on High until steamed, about 30 seconds. Lay the tortillas on a clean work surface and coat both sides with cooking spray; sprinkle a little chili powder and salt on one side. Carefully drape each tortilla over two bars of the oven rack. Bake until crispy, 7 to 10 minutes. Repeat with the remaining 6 tortillas.
  3. To prepare taco meat: Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
  4. To assemble tacos: Fill each shell with a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon each cheese, tomato and salsa and 1 teaspoon onion.


  • Make Ahead Tip: Store taco shells in an airtight container for up to 2 days. Reheat at 375°F for 1 to 2 minutes before serving. Cover and refrigerate taco meat for up to 1 day. Reheat just before serving.
  • Tip: Look for Rotel brand diced tomatoes with green chiles—original or mild, depending on your spice preference—and set the heat level with either ground chipotle chile (adds smoky heat) or chili powder (adds rich chili taste without extra spice).


Per serving: 252 calories; 5 g fat ( 1 g sat , 1 g mono ); 38 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 24 g protein; 5 g fiber; 576 mg sodium; 254 mg potassium.
Nutrition Bonus: Vitamin A (49% daily value), Vitamin C & Zinc (17% dv)
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat