A Homemade Granola Recipe That’s Lip Smackin’ Good!

Granola with Dried Raspberries, Dark Chocolate and Almonds

This granola is great paired with milk, as part of a Greek yogurt parfait, or plain as an on-the-go snack. Better yet, this granola contains less fat and sugar than many store-bought brands and is super easy to make! Oats offer up way more than fiber – they also are suspected of having strong anti-microbial properties and also contain a ton of antioxidants! Paired with dark chocolate (at least 70% cocoa) and raspberries, this snack is full of compounds that reduce oxidative stress! Grab a handful after a workout and neutralize potentially harmful free radicals while fueling up with carbs and protein!

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Ingredients (yields 2.5 C, serves 10):

2 C rolled oats

1/2 C sliced almonds (unsalted)

1/3 C dried raspberries

2 oz dark chocolate (at least 70% cocoa)

1 Tbsp water

1 Tbsp honey

2 Tbsp canola oil

1/2 tsp vanilla extract

Directions:

1. Preheat oven to 250 degrees.IMG_0587

2. Combine wet ingredients (water, honey, oil, vanilla extract) in medium bowl.

3. Add rolled oats to bowl and mix into wet ingredients with hands.

4. Place parchment paper (or aluminum foil) on baking sheet. Pour contents from bowl onto parchment paper and spread into thin, even layer.

5. Place baking sheet in oven and bake approximately 45 minutes. Stir ingredients every 10-15 minutes.

6. Remove baking sheet from oven. Add almonds and mix ingredients. Spread into thin, even layer. Place back in oven for 20-25 minutes.

7.Remove baking sheet from oven and allow granola to cool (about 15 minutes). Transfer contents into large bowl, Tupperware or plastic bag. Add dried raspberries. Break chocolate into small pieces and add to granola. Serve or store (granola should last approximately 2-3 weeks, if stored properly).

The Goods: What’s Inside?

Nutritional Analysis Per Serving (1 serving is 1/4 C granola)

Calories 171 calories, Fat 9 g, Saturated Fat 2 g, Cholesterol 0 mg, Sodium 2 mg, Carbohydrates 20 g, Fiber 4 g, Sugar 6 g, Protein 5 g, Calcium 33 mg

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Spice Up Your Dinner – Dig Into These Shrimp Fajitas!

Shrimp and Black Bean Fajitas

Craving Mexican food? Have no fear! These tasty shrimp fajitas are spicy, full of flavor and under 500 calories! Packed with protein and fiber, these fajitas will fill you up with good nutrition to fuel your body right! Serve with homemade guacamole and a skinny margarita for a truly indulgent fiesta!

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Ingredients (serves 2):

2 multigrain tortillas (try to find one that is under 100 calories and has at least 5g of fiber)

1/2 lb. raw shrimp (8 oz) *fresh or frozen (if frozen, thaw and pat dry before use)

1/4 C canned black beans, rinsed and drained

1 onionIMG_0589

1 red bell pepper

3 Tbsp olive oil

1/2 tsp cumin

1/2 tsp chili powder

1/4 tsp garlic powder

1/8 tsp chipotle

1 Tbsp reduced fat shredded cheese

Directions:IMG_0588

1. Combine shrimp and 1.5 Tbsp olive oil in medium sized bowl with 1/4 tsp cumin, 1/4 tsp chili powder, 1/8 tsp chipotle. Set aside.

2. Heat one large skillet with remaining olive oil (1.5 Tbsp) over medium heat. Slice onion and add to heated skillet.

3. Wash red bell pepper and remove seeds. Slice lengthwise and add strips to skillet with onion. Add remaining spices (1/4 tsp cumin, 1/4 tsp chili powder, 1/4 tsp garlic powder). Cook until onion is translucent and soft and pepper is tender, approximately 10 minutes. Mix occasionally.

4. Heat medium sized skillet over medium heat. Add shrimp. Cook approximately 3 minutes on each side, until shrimp is no longer translucent. Once cooked, combine shrimp in large skillet with onion and pepper. Transfer contents of skillet into large serving bowl.

5. Heat tortillas in microwave until warm, approximately 45 seconds.

6. Heat black beans in microwave until warm, approximately 1 minute.

7. Create your fajita! Serve one tortilla with approximately half of the fajita contents. Eat any contents that do not fit in the tortilla with a fork, or make a second tortilla!

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The Goods: What’s Inside?

IMG_0597Nutritional Analysis Per Serving:

*one serving is one tortilla and half of the ingredients listed above. 

Calories 453, Fat 27 g, Saturated Fat 5 g, Cholesterol 180 mg, Carbohydrates 24 g, Fiber 8 g, Sugar 6 g, Protein 31 g, Sodium 424 mg, Calcium 307 mg

 

 

Add Your Own Guacamole With This Simple Recipe!

Ingredients (serves 6):

2 avocados, soft

1/4 red onion

1/2 medium sized tomato

1/2 lime

1/8 tsp kosher salt

1/2 jalepeno pepper, cut lengthwaise

Directions:

1. Cut each avocado in half, lengthwise. Remove large pit from each avocado. Remove inside of avocado with spoon and place in large bowl. Discard skin of avocado.

2. Mash avocado until soft and slightly chunky  (I like to use a potato masher)

3. Dice red onion. Add to bowl with avocado.

4. Dice tomato. Add to bowl.

5. Remove seeds and wash jalepeno pepper. Mince pepper and add to bowl. Mix all ingredients together.

6. Add salt and squeeze the juice of 1/2 a lime over guacamole. Mix and chill until cold (approximately 20 minutes or longer). Enjoy!

The Goods: What’s Inside?IMG_0605

Nutritional Analysis Per Serving:

Calories 114, Fat 10 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 7 g, Fiber 5 g, Sugar 1 g, Protein 2 g, Sodium 55 mg, Calcium 11 mg 

Fishing Around For A New Dinner Idea? Try This Fresh Catch!

Parmesan Crusted Halibut

*note: feel free to substitute with any other whitefish (cod, tilapia, sea bass, etc.)

Fuel up with this healthy fish dish – filled with protein and parmesan crusted goodness! Whole wheat breadcrumbs add more fiber than traditional breadcrumbs, while also offering a satisfying crunch! Halibut, sea bass and other similar fish offer a ton of protein for few calories, which helps to keep you feeling full  -nothing fishy about this healthy dish! Serve with a veggie side dish, such as oven roasted asparagus, to round out the meal and fuel up with fiber, protein and healthy fats!

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Ingredients (serves 4):

1 lb (16 oz) halibut (or other whitefish)

1/4 C whole wheat breadcrumbs

1 tsp garlic powder

1/2 tsp ground black pepper

1/2 tsp paprika

2 Tbsp grated parmesan cheese

1 Tbsp olive oil

IMG_0561Directions:

1. Preheat oven to 350 degrees.

2. Place fish in casserole dish. Drizzle olive oil over fish.

3. Combine breadcrumbs, garlic powder, black pepper and paprika in small bowl. Cover fish with seasoned breadcrumbs.

4. Sprinkle parmesan cheese over fish.

5. Bake in oven until cooked through – about 25-30 minutes. Fish should reach an internal temperature of 165 degrees and should be flakey. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per ServingIMG_0563

Calories 186 calories, Fat 7 g, Saturated Fat 1 g, Cholesterol 38 mg, Carbohydrates 4 g, Fiber 1 g, Sugar 0 g, Protein 26 g, Sodium 105 mg, Calcium 82 mg