Healthy Dessert Recipe: Berries ‘N Cream Parfait

Posted on August 22, 2012 by MGL FItness

Even the healthiest of diets needs to allow for some wiggle room and indulge the sweet tooth every once in a while. When we deprive ourselves of the things we love we are more apt to overindulge at the first chance we get. Instead of completely cutting dessert out of your life in an attempt to be healthy, find a way to incorporate it into your diet in moderation and seek out recipes that use natural ingredients. Fresh berries are a wonderful ingredient to incorporate into your dessert. This Berries ‘N Cream recipe is a light and refreshing way to finish off a healthy meal.

Ingredients

1 Cup plain yogurt
2 Packages of vanilla pudding (3.5 oz each)
1/2 Teaspoon vanilla
2 Tablespoons honey
1 Tablespoon fresh squeezed lemon juice plus zest
3 Cups fresh berries – raspberries, strawberries, blueberries, blackberries
Fresh mint or basil leaves for garnish

Instructions

Whisk together yogurt, pudding (unmade) and vanilla
In a separate bowl, combine honey, lemon juice and lemon zest
Add the berries to the honey mixture and toss to coat
Alternate layers of the yogurt mixture and berry mixture in individual cups
Garnish with fresh basil or mint leaves

*Serves 4

The sweetness of the yogurt against the tart flavor of the berries makes for such a refreshing and light dessert. This dessert is not only delicious, but it’s very versatile as well. If you need to satisfy a chocolate craving, try using chocolate pudding instead of vanilla and forgo the vanilla extract. For the chocolate version you could stick to strawberries and raspberries, or make it a black forrest dessert and use cherries instead of berries!

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Pesto Chicken Pasta Recipe

Posted on August 15, 2012 by MGL FItness

Pasta tends to have a bad reputation within the health food community. No thanks to the Atkins diet, many people shy away from pasta due to the notion that it’s loaded with carbohydrates and often smothered in heavy, caloric sauces. Well here’s a recipe that will have you eating pasta again. Guilt free! The trick to making a nutritious pasta dinner is to use a whole wheat pasta and a non-dairy based sauce.

Ingredients

2 Boneless chicken breasts
2 Cups lightly packed fresh basil leaves
1/4 Cup pine nuts
2 Tablespoons lemon juice
1/3 Cup olive oil
1/3 Cup grated Parmesan cheese
Salt & Pepper
Whole wheat pasta
1/2 Cup tomatoes
1/4 Cup artichoke hearts

Instructions

Cook pasta as instructed on the package
Brush chicken breasts with olive oil and season with salt and pepper
Grill chicken over medium heat until cooked thoroughly, about 5 minutes on each side
Meanwhile, put basil, pine nuts and lemon juice in a food processor or blender and pulse
Gradually stream olive oil in as you continue to blend until smooth and creamy
Add salt and pepper to taste and stir in Parmesan cheese
Dice tomatoes and artichoke hearts
Cut grilled chicken into bite sized pieces
Strain pasta and pour into a large serving bowl
Add to the pasta chicken, tomatoes, artichokes and pesto sauce and lightly toss to combine

The pesto sauce in this recipe is light and refreshing and the whole wheat pasta provides you with good, complex carbohydrates and fiber. You can dress up this pasta recipe with virtually any vegetable and you could even experiment with different types of protein. The sky’s the limit!

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Healthy Cookout Recipe: Marinated Steaks with Grilled Peppers

Posted on August 8, 2012 by MGL FItness

Is there any meal quite as satisfying as steaks on the grill? The smokey flavor just takes the already rich taste of the steak to the next level. Top those fillets with a pile of grilled peppers and your mouth is in for a real treat. Not only is steak a treat for your tastebuds, it’s packed with protein to help with muscle repair and growth.

Ingredients

4 Beef tenderloin fillets (about 4 oz. each)
2 Red bell peppers
1 Yellow pepper
1 Red onion
1/4 Cup soy sauce
3 Tablespoons dry red wine
1/4 Cup olive oil
1/4 Teaspoon salt
1/4 Teaspoon freshly ground pepper
Wooden skewers

Instructions

Combine soy sauce, wine and olive oil in a bowl
Pour all but 2 tablespoons of the marinade into a seal-able plastic bag
Sprinkle steaks with salt and pepper and add to the bag
Marinate the steaks for at least 2 hours
Meanwhile, chop peppers and onions into 1-2 inch chucks
Brush peppers and onions with remaining marinade
Add vegetables to skewers
Grill the vegetable skewers and fillets over medium heat
Vegetables will take about 12 minutes on the grill
Grill steaks to desired doneness, turning midway through

Some people are hesitant to eat a lot of red meat due to concerns about cholesterol and heart issues. However, you can choose lean or extra lean cuts of beef to improve the nutritional value. Simply inspect the label and choose beef that contains 5-10 grams of fat per 3.5 ounce portion. Additionally, choose cuts that are marked “Choice” or “Select.”

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Summer Salad Recipe: Greek Chicken Salad

Posted on August 1, 2012 by MGL FItness

It’s salad season! Farmers markets are in full swing, featuring a wide range of fresh vegetables, and if you’re lucky enough to have a garden of your own you can finally start harvesting the fruits of your labor. Take advantage of all that fresh, reasonably-priced produce and turn it into a nutritious, delicious salad. This Greek Chicken Salad recipe is loaded with veggies and bursting with fresh flavors!

Ingredients

1 Lb boneless, skinless chicken breast – grilled
4 Small hearts of Romain lettuce
1 Cup cherry tomatos
1/2 Cup diced green pepper
1 Cup diced cucumbers
1/4 Cup diced red onion
1/2 Cup Kalamata olives
1/4 Cup feta cheese
1 1/2 Tablespoons red wine vinegar
1 1/2 Tablespoons olive oil
1/2 Teaspoon dijon-style mustard
2 Garlic cloves – minced
2 Tablespoons dried oregano
Salt and Pepper

Instructions

Chop lettuce and divide evenly between 4 dinner plates
Chop grilled chicken into bite-sized pieces and arrange on top of lettuce
Halve tomatos and olives, dice peppers, cucumbers and onions, add to salads
Crumble fetta cheese on top of salads
In a blender, combine vinegar, olive oil, mustard, garlic, oregano and salt and pepper to taste
Blend until combined and drizzle over salads

*Serves 4

The next time you’re inspired by all of the fresh fruits and vegetables of summer, put together your own leafy creation. The great thing about salads is that the sky’s the limit! You can mix and match your favorite protein, fruits and vegetables and spice it up with a light, homemade vinaigrette of your choosing.

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5 Protein-Packed Power Snacks

Posted on July 27, 2012 by MGL FItness

When you’re looking for something to snack on, it’s so easy to just reach for a granola bar, crackers or a piece of fruit. They’re portable, pre-packaged and non-perishable in the heat. While these snacks are by no means unhealthy for you, they are all carbohydrate-dense and lacking in protein. As an athlete, it’s important to take in protein whenever possible for muscle growth and repair. The next time you find yourself jonesing for an afternoon snack, reach for one of these protein-packed power snacks instead.

1. Edamame

Edamame (aka, roasted soybeans) contain the highest amount of protein of any other type of bean, at 68 grams of protein per cup! Edamame is often served as an appetizer at Asian restaurants, but you can also find it in most grocery stores. Fresh edamame can be on the expensive side, but if you can find it frozen, it’s slightly more affordable and just as packed with protein.

2. Chocolate Milk

You might want to consider dumping out that Gatorade bottle and re-filling it with chocolate milk. According to WebMD, fat free chocolate milk does a better job of repairing your muscles than do most sports drinks. One 8-ounce glass of milk has over 8 grams of protein, which is 16% of your recommended daily value.

3. Hard-Boiled Egg

Ah, the incredible, edible egg. So tasty yet so full of nutrients. No matter how you prepare an egg, it comes packed with 6 grams of protein. However, if you’re interested in taking your eggs to go, opt for the hard-boiled version. Keep a couple of pealed hard-boiled eggs in your refrigerator at all times for easy access.

4. Nuts

If you’re the type of snacker that loves to keep a handful of munchables on hand at all times, nuts are a great high-protein alternative to chips or crackers. Although nuts are higher in calories than some snacks, their high fiber and protein concentrations help keep you full longer, so it doesn’t take as many nuts to sustain you as you might think.

5. Cottage Cheese

Cottage cheese is a great way to load up on protein and calcium at the same time. If you’re not a big milk-drinker cottage cheese is a great alternative to keep your bones strong and healthy.

Not only does protein help athletes to repair and build muscle, it also helps us to feel satiated throughout the day. Sure a granola bar or bagel might fill you up for the time being, but it’s sure to wear off in about an hour, leaving you hungry for more and lacking energy for your workout. Choose one of these high-protein snacks instead to keep you going strong all day long. What’s your favorite way to load up on protein throughout the day?

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Healthy Cookout Recipe: Grilled Vegetable Pizza with Pesto Sauce

Posted on July 25, 2012 by MGL FItness

Pesto sauce and grilled vegetables are the stars of this healthy pizza recipe. Pizza typically gets a bad wrap for being an unhealthy dinner option, but we’ve managed to put our nutritious spin on it so that you can have your pizza and eat it too without feeling overly guilty about it.

Ingredients

6 Pita bread rounds
1 Red onion
1 Red bell pepper
1 Zucchini
1 Large tomato
2 Cloves of garlic – minced
1/2 Cup olive Oil
1 1/2 Cups fresh basil leaves
2 Tablespoons grated Parmesan cheese
3/4 Cup shredded mozzarella cheese
1/4 Cup shredded Romano cheese
Salt
Pepper

Instructions

Slice onions, peppers, zucchini and tomato and grill over medium heat until grill marks appear on the outside
Grill pita rounds on both sides until grill marks appear
For the pesto sauce, blend minced garlic, basil and Parmesan cheese in a blender
While blending, slowly stream in olive oil
Spread a thin layer of pesto sauce on each pita round
Top with grilled vegetables, mozzarella and Romano cheeses
Sprinkle with salt and pepper to taste

Part of what makes pizza so fun and delicious is the freedom to customize the pizza with your favorite toppings. You could add broccoli, eggplant, or summer squash to add even more color, flavor and nutrients to your grilled pizzas.

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10 Snacks with 100 Calories or Less

Posted on July 20, 2012 by MGL FItness

Do you ever find yourself rummaging through the pantry looking for something to eat, but you’re so hungry you end up eating the first thing in sight? This is a good way to blow all of the hard work you’ve put into eating healthy all day long. Instead, keep these healthy, low-calorie snacks on hand at all times, to fight off those mid-day hunger-induced snack attacks.

1. String Cheese

Cheese in moderation is a great source of calcium and protein. And, you can feel good about eating not just one, but 2 sticks!

2. Tomato Juice

If your mid-day hunger attack has you craving something salty, reach for a refreshing glass of tomato juice. Add some celery salt, pepper and Tabasco sauce to really crank up the flavor!

3. Veggie Sticks & Hummus

If you have a hard time getting your 3-5 servings of vegetables a day, indulge in some veggies and hummus for your mid-day snack. About 1 cup veggies (carrots, celery, cucumbers, broccoli) and 2 tablespoons of hummus will keep you under 100 calories.

4. Banana

The banana is the best natural, pre-packaged power snack you can think of. Bananas are full of potassium, and they’re filling enough to get you through your day.

5. Popcorn

Popcorn is any dieter’s dream snack; it satisfies your craving for salt, and you can eat a lot of it without consuming a lot of calories. As long as you don’t spring for the “Butter Lovers” variety, you can eat 3 whole cups of popcorn for 100 calories.

6. Light Yogurt

On these hot afternoons when you’re looking for a refreshing treat, pop open a light yogurt. Fruity flavors such as orange, mixed berry or strawberry kiwi are the healthiest and the most refreshing.

7. Cantaloupe

Melons are a great way to fill your stomach without killing your diet. That’s because they’re primarily comprised of water. You can enjoy half of a cantaloupe for less than 100 calories!

8. Dark Chocolate

Sometimes, the only way to abolish a craving is to indulge. If you’re craving chocolate, allow yourself some chocolate. The longer you fight the craving, the more damage you’ll do when you finally do give in. Allow yourself 5 dark chocolate Hershey’s Kisses to settle your sweet tooth.

9. Non-Fat Latte

Make a stop at your favorite coffee shop and grab a small, non-fat latte. Score a caffein fix and a low-calorie snack at the same time!

10. Popsicle

Another easy way to satisfy your sweet tooth is to suck on a popsicle. Find the ones with real fruit frozen inside for added nutrients.

A 100 calorie snack is a great way to give yourself that boost you need to make it to your next meal and to keep your metabolism going strong throughout the day.

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Healthy Cookout Recipe: Pork Chops with Mango Salsa

Posted on July 18, 2012 by MGL FItness

Remember pork, the other white meat? Generally, when people think of white meat they think of chicken or turkey, so pork tends to get overlooked. But the truth is, pork chops are lean and packed with protein. This pork chop recipe is packed with enough flavor and nutrients to leave you asking, “chicken who?”

Ingredients

1/3 Cup olive oil
3 Cloves minced garlic
1 Teaspoon cayenne pepper
1 Teaspoon salt
1/2 Teaspoon pepper
1 White onion
6 Pork chops
1 Mango, pitted and chopped
1/2 Red onion
1 Red bell pepper
1 Cucumber
3 Tablespoons fresh cilantro
3 Tablespoons fresh lemon juice
1/4 Teaspoon salt

Instructions

In a small bowl, combine olive oil, minced garlic, cayenne pepper, salt, pepper and chopped onion.
Pour the marinade into a plastic, sealable bag and place pork chops in the bag.
Let the pork chops marinate for at least 12 hours.
Remove pork chops from the bag and grill over medium heat for 14-18 minutes, turning chops half way through.
Meanwhile, peal and chop the mango into small cubes and put in a bowl.
Peal and dice cucumber, chop onion and bell pepper. Add vegetables to the bowl.
Mix in cilantro, lemon juice and salt.
Top pork chops with a scoop of mango salsa and enjoy!

*Serves 6

One 6 ounce portion of pork chops contains about 30% of your recommended serving of protein for the day. The next time you find yourself wondering how to incorporate more protein into your diet, turn to pork, the other white meat.

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Healthy Cookout Recipe: Glazed Chicken Skewers with Grilled Corn on the Cob

Posted on July 11, 2012 by MGL FItness

Grilling is one of the healthiest ways to prepare chicken. Unfortunately, if you’re not careful, the grill can suck the juices out of your chicken, leaving you with tough dry chicken. This glazed chicken recipe keeps the chicken juicy and even more flavorful. Serve the chicken skewers with grilled sweet corn and you have yourself a healthy summertime meal, perfect for your next cookout!

Ingredients

1 1/2 Lb boneless chicken breast
1/2 Cup Ketchup
2 Tablespoons honey
1 Tablespoon Worcestershire sauce
1/4 Cup vegetable oil or olive oil
Salt and Pepper
4 Ears of sweet corn
Butter
Wooden skewers

Instructions

In a small bowl, mix together ketchup, honey and Worcestershire sauce
Slice the chicken breasts lengthwise into 1/2 inch thick strips
Skewer the chicken strips
Brush the chicken breasts with oil
Sprinkle chicken with salt and pepper
Grill the chicken at medium to medium-high heat until the chicken is cooked through
When chicken is nearly cooked, brush the ketchup mixture on each skewer
While chicken is grilling, peal sweetcorn and place on the grill
Grill corn until grill marks show – about 3 to 4 minutes
Allow people to add their own butter and salt to the corn
Enjoy!

*Serves 4

One of the keys to a great cookout is serving food that is fun and easy to eat outside. That’s another reason these chicken skewers are so perfect for your cookout menu. People can easily grab another skewer when they’re ready and eat the chicken right off the stick. Sweet corn can also be eaten right off the cob, so there’s no need for utensils!

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Healthy Cookout Recipe: Loaded Turkey Burgers

Posted on July 2, 2012 by MGL FItness

The 4th of July is all about grilling out with friends and family and celebrating the birthday of our great country. And what says “cookout” like a thick, juicy burger piled high with all the fixings? This Independence Day, serve up a healthy version of this cookout staple using lean ground turkey and a colorful display of fresh veggies.

Ingredients

1 Lb ground turkey
2 Tablespoons soy sauce
1 Tablespoon seasoning salt
2 Tablespoons olive oil
2 Avocados
2 Tomatos
1 Red onion
Baby spinach
Cheddar cheese
Mustard
Ketchup
Whole wheat buns

Instructions

In a large bowl, mix together the ground turkey, soy sauce, olive oil and seasoning salt
Using your hands, form the ground turkey into patties about 4 inches in diameter and 1 inch thick
Slice avocados, tomatos and onion and set aside
Grill the burger patties as desired
Once the burgers are cooked, turn off the grill and put a slice of cheese on each patty and allow cheese to melt slightly
Pull the burgers from the grill and allow people to assemble their own burgers with all the veggies and condiments they can handle!

*Serves 4

If you just can’t resist the taste of a juicy burger but are watching your calorie and fat intake, substituting lean ground turkey for ground beef is a great way to get the best of both worlds. Just be sure to check for the type of turkey used. The package should tell you whether light or dark meat was used, so opt for ground turkey that consists of light meat or lean dark meat. By the time you load up your turkey burger with veggies and condiments, you’ll completely forget that you’re eating ground turkey as opposed to ground beef!

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