Healthy Recipes to Keep you on Track!

1 whole wheat pita

1/2 cup marinara sauce

1/2 cup nonfat mozzarella cheese, grated

1 cup veggies of your choice (mushrooms, onions, tomatoes, garlic, bell pepper), diced2 oz. grilled chicken breast, or other lean meat or protein source, diced

Preheat oven to 350 degrees. Slice pita around the edges, making two open-faced discs. Bake discs for about a minute until slightly toasted, but not really brown. On the inside (bumpy) side of the bread, spoon sauce, followed by veggies, meat, and finally cheese. Bake for about 15 minutes or until cheese is golden brown. Makes two pizzas, but you can eat them both—if you did your workout today!

Nutritional Information (for one pizza)

Calories 233

Protein 22 g

Fiber 5 g

Carbs 29 g

Fat Total 4 g

Sat Fat 0 g

Cauliflower Mashies

This is a "fake out" recipe that will become a regular part of your eating strategy. Give em' a shot ... you will not be disappointed!

Ingredients

4 cups cauliflower florets

1 ounce butter flavored cooking spray

2 Wedges of Laughing Cow Light Cheese (Garlic and Herb)

Pinch salt

Pinch freshly ground black pepper

1/2 Cup old fashioned oats1/2 Cup fat free cottage cheese4 Egg whitesCinnamon

1. Blend ingredients til smooth. Spray standard medium skillet with nonstick cooking spray, and heat over med-hi.

2. Dump in batter and sprinkle on blueberries and chopped almonds if so desired (this is optional, but DELICIOUS). Begin heating a second pan (can be same size or bigger).

3. Peek under pancake by lifting with a fork until golden brown. Flip onto second heated sprayed pan.

4 Heat til other side is golden brown. Enjoy with sugarfree maple syrup and a hot cup of coffee.

W/out Almonds:296 Calories33g Prot35g Carb4g Fat

P/C/F:45/43/13

The blueberries are negligable nutritionally and the almonds add quite a bit of (good) fat so adjust according to your diet. Also, if you get sick of them one way, you can always change it up (peanut butter, banana, chopped strawberries, etc.)

* 3/4 cup liquid egg substitute or 3 large eggs or 3 /4 cup egg whites * 1 package frozen chopped spinach (10 oz.) * 3/4 cup shredded reduced-fat cheese * 1/4 cup diced red or green peppers or mixture of both * 1/4 cup diced onions * Salt to taste - I like it salty and used a half teaspoon. * Option: fajita spices * Option: garam masala

Preparation:Makes 12 mini-quichesNeed: Foil baking cups, muffin tin, cooking spray, oven

1. Heat oven to 350F

2. Line 12 cup muffin pan with foil baking cups, spray the cups with the cooking spray. Be sure not to omit this step, or the quiches will stick badly to the baking cups.

3. Thaw and drain spinach - I wring it out well in my hand, which eliminates a lot of the "spinachy" taste for those who hate boiled spinach.

4. Mix the spinach, eggs or egg substitute, cheese, peppers, onions, hot pepper sauce, salt in a bowl.

5. Fill the foil cups with the mixture.

6. Bake at 350F or 20 minutes. You will know they are done when a knife inserted in the middle comes out clean.

7. Remove from cups to serve.

Fajita spice variation: Add fajita spice to taste at step 4 (a dash to 1/8 teaspoon). If you like it spicy, you may even want to add a bit of chopped jalapeno.

Indian variation: Add garam masala to taste at step 4 (a dash to 1/8 teaspoon).

Nutrition:Approximately 40 calories each.

Planning your meals ahead of time does not make you a "fanatic", it makes you a person on a mission! A mission to take control of what you are putting in your body so you feel better, look better and eat to fuel your busy schedule and most imprtantly, your workouts!

Make a pot of this turkey chili on Sunday and store it in individual containers to bring to work for lunch or grab in a hurry if you don't have time to make a meal.

Courtesy of Chef Phillip Andriano, Corporate Chef from Chefs Diet

Turkey Chili

For Chili:3 oz Ground Turkey

1 small clove Garlic

2 oz Spanish Onion – diced

2 tsp Chili Powder

Pinch Coriander

Pinch Cumin

8 oz Black Beans

4 oz Canned Tomatoes - diced

1 oz Cheddar Cheese – as Garnish

Method of preparation: In a pan, sauté turkey, garlic and onion. As the mixture begins to brown, add spices and canned tomato, mix well. Allow to sauté for a minute longer then mix in black beans. Transfer mixture into a bowl, sprinkle with Cheddar Cheese and top with Salsa.

For Salsa:1 tsp Red Onion – diced½ tsp Olive Oil1/8 tsp Fresh Cilantro – chopped1 Tbsp Plum Tomato – diced1 Tbsp Tomatillos – dicedSalt & Pepper to Taste

Method of preparation: Combine all ingredients, mix well. Add Salt & Pepper to taste.