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1 lb asparagus spear, trimmed
cooking spray
2 tablespoons apricot preserves
1 tablespoon low sodium soy sauce
1/4 teaspoon minced garlic
1/8 teaspoon salt


1 Preheat oven to 400°F.

2 Place asparagus spears on a foil-lined jelly roll pan coated with cooking spray.

3 Combine apricot preserves, soy sauce, garlic, and salt; mix well Pour preserves mixture over asparagus.

4 Toss well to coat.

5 Bake at 400°F for 10 minutes or until asparagus is crisp-tender.

6 Serve immediately.

  • 1 butternut squash , cut into thin wedges
  • 2 red onions , halved and cut into wedges
  • 4 parsnips , cut into wedges
  • 3 tbsp olive oil (try garlic or basil infused)
  • 1-2 tbsp clear honey
  • 1 small ciabatta , roughly torn into pieces
  • 1 tbsp sunflower seeds , optional
  • 225g bag leaf spinach
  • 2 tbsp white wine vinegar
  • tsp Dijon mustard
Heat oven to 220C. Put the vegetables into a large roasting tin, drizzle with half the oil and season to taste. Roast for 20 mins, turning once in a while until softened. Drizzle with the honey. Scatter the torn ciabatta and sunflower seeds over the top and return to the oven for a further 5 minutes or until toasted. Put the spinach into a large bowl and tip in the vegetables and ciabatta. Whisk the vinegar, mustard and remaining oil together, season to taste and toss into the salad until the spinach wilts slightly. Serve!

     2 teaspoon canola oil
    1 medium red bell pepper
    1 medium onion
    1 clove garlic
    1 tablespoon ginger
    1 1/2 teaspoon red curry paste
    1 pounds chicken breast, boneless & skinless
    1 cup reduced-sodium chicken broth
    1 cup light coconut milk
    1 tablespoon fish sauce
    1 teaspoon light brown sugar
    1 1/2 cups cauliflower
    2 cup baby spinach
    1 tablespoon lime juice
    1 medium lime

.Heat oil in a large nonstick skillet over medium-high heat.

Add bell pepper and onion; cook, stirring often, until beginning to soften, about 4 minutes. Add garlic, ginger and curry paste; stir to mix.

 Add chicken and cook, stirring, until fragrant, about 2 minutes. Stir in broth, coconut milk, fish sauce  and brown sugar; bring to a simmer.

 Add cauliflower, reduce heat to medium-low and simmer, stirring occasionally, until the chicken is cooked through and the cauliflower is tender, about 10 minutes.

 Stir in spinach and lime juice; cook just until spinach has wilted.

Serve immediately, with lime wedges.

Number of Servings: 4

Amount Per Serving
Calories: 208.6
Total Fat: 6.0 g
Total Carbs: 14.0 g
Protein: 26.8 g

1/2 cup orange juice
3 tablespoons lime juice
2 tablespoons olive oil
1 cup diced peaches
6 tablespoons diced red pepper
6 tablespoons minced red onion
6 tablespoons chopped fresh cilantro
1 teaspoon balsamic vinegar
4 boneless, skinless chicken breasts
1 teaspoon olive oil


First start the marinade: Add orange juice, lime juice, and olive oil to medium sized bowl and stir.
Put peaches, red pepper, red onion and cilantro in a small bowl and toss to blend. Add half of this mixture to a small food processor and pulse briefly (4 seconds) to chop and blend. Add the pureed mixture to the orange-lime marinade.
Add balsamic vinegar to the remaining peach mixture in the small bowl. Cover and place in refrigerator until chicken is ready. This will be your peach sauce.
Add the chicken breasts to the orange-lime marinade, cover well with the marinade. Refrigerate for at least 1 hour, up to 8 hours.
Preheat grill. Lift chicken from marinade and grill until cooked throughout. Place on serving plate to rest a few minutes.
Meanwhile, preheat a small, nonstick frying pan over high heat. Brush the bottom of the hot pan with a teaspoon of olive oil. When the oil is good and hot, add the peach mixture from the refrigerator and saute for exactly 1 minute. Serve each chicken breast with a spoon of the peach sauce over the top.

Nutritional Information:
Per serving: 253 calories, 40 g protein, 5 g carbohydrate, 7.4 g fat
Yoghurt salad dressing:

1 - 8 ounce container plain low-fat yogurt
  2 teaspoons lemon juice
  1 teaspoon Dijon-style prepared mustard
  1 teaspoon chopped fresh parsley
  1 teaspoon chopped fresh chives
In a small bowl, beat together yogurt and lemon juice until smooth. Stir in mustard, parsley, and chives. Refrigerate until ready to serve.
Per Serving: 19 Calories

Olive Vinaigrette:

  4 tablespoons water
  2 tablespoon extra virgin olive oil
  6 tablespoons balsamic vinegar
  2 tablespoons olive pâté or paste
  1/4 teaspoon fresh ground black pepper
  1/2 teaspoon salt
  2 cloves garlic, crushed
  Fresh chopped basil (optional)
Combine all ingredients and shake well. Let stand for several minutes to let flavors blend or store in refrigerator. For added zip add 1/4 to 1/2 cup fresh chopped basil if your salad has fresh tomatoes in it. (Add the basil just before serving as the flavor intensifies with age)

Per Serving: 27 Calories

Buttermilk Ceasar dressing:

  3 cloves garlic
  5 anchovy fillets, drained, chopped
  3/4 cup low fat mayonnaise (we use Low Fat Hellman's)
  1/4 cup buttermilk
  1 tablespoon fresh lemon juice
  1 teaspoon Worcestershire sauce
Finely chop 3 garlic cloves and anchovies in processor. Add mayonnaise, buttermilk, lemon juice and Worcestershire and blend until smooth. Season dressing to taste with pepper.

Per Tablespoon: 16 Calories

Peppery strawberry vinaigrette:

  1 cup fresh strawberries, cut up or frozen strawberries, no sugar added, thawed
  2 tablespoons red wine vinegar
  1/8 teaspoon cracked black pepper
In a blender container or food processor, combine strawberries, vinegar and pepper. Cover and blend or process until smooth. This is a great dressing for grilled chicken salad!

Per Serving: 13 Calories
3 ripe papayas, peeled and seeded
1/4 cup lime juice
1/4 cup honey
2 cups orange juice
1 cup champagne, chilled
1 kiwi fruit, peeled and cut in sixths
6 strawberries

Place the papayas, lime juice, honey and orange juice in blender and process until smooth. Pour the papaya puree into a large bowl and chill.

At serving time, add the champagne and stir to blend well. Pour into chilled bowls and top each serving with a kiwi slice and a strawberry.
A yummi energy bar that is great after a hard work out! And remember that
eating walnuts regularly in a good way to help to improve the general smoothness and softness of the skin.

Ingredients Cooking spray
2 tbsp  light margarine
1 tbsp  canola oil
1⁄4 cup  light brown sugar
2 tbsp  honey
Zest of 1 orange
2 tbsp orange juice
1⁄3 cup  dried pitted dates, chopped
1⁄4 cup walnuts, chopped
2 cups  whole wheat oats
2 tbsp  sunflower seeds

  1. Preheat the oven to 180°C. Coat a 9 x 9-in. (23 x 23-cm) square baking pan with cooking spray
  2. Place the margarine, oil, sugar, honey and orange zest and juice in a medium saucepan and cook over low heat, stirring until the butter has melted. Remove the pan from the heat and stir in the dates and walnuts. Add the oats, making sure they are evenly coated with the butter mixture.
  3. Spread the mixture in the prepared pan, pressing it down firmly and evenly. Sprinkle the sunflower seeds over the top and press down lightly to embed the seeds in the surface.
  4. Bake until golden brown around the edges, about 20 minutes. Remove from the oven and allow to cool completely in the pan. When cool, turn the contents out onto a cutting board and slice into 16 bars. The bars can be kept in an airtight container for up to 1 week.
Nutritional information:
103 cals,4 g fat,16 g carbs,2 g protein.
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A delicious, rich chocolate pudding that won't ruin your diet!
  • 75g Dark Chocolate, 75 % coco broken into pieces
  • 4 heaped tsp cocoa powder
  • 4tbsp water
  • 2 medium eggs, separated
  • 1tsp chilli powder
  • 1tbsp caster sugar
  • 12 medium portion cherries
Put the chocolate pieces into a heatproof bowl and place over a saucepan of gently simmering water until melted.
Blend the cocoa powder with the hot water, then add to the chocolate and stir really well until smooth. Remove from the heat and cool slightly.
Beat the egg yolks and stir into the chocolate mixture. Replace the bowl over the saucepan of simmering water and cook gently for about 5 mins, stirring until thickened. Remove from the heat and stir in the chilli powder. Taste to check the heat, adding a little more if required.
Whisk the egg whites until stiff, then add the caster sugar and whisk again until glossy. Fold through the chocolate mixture using a large metal spoon. Share between 6 small glasses and top with a cherry. Serve with the remaining cherries.

Grilled Flank Steak with Rosemary

1 1/2 tablespoons olive oil
1 teaspoon balsamic vinegar
1 clove garlic,
crushed1 small rosemary sprig,
 chopped or 1/4 teaspoon driedsalt to tastefreshly ground black pepper
2/3 pound flank steak
1. Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the flank steak. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 or 2 minutes.
4. Slice the steak on the bias. 

Nutrition information:
331 calories,
carbs 1 g,
fat 12 g 
1 tablespoon olive oil
1/2 pound mushrooms sliced
1/4 cup teriyaki sauce
1 handful salad greens
1 handful grape  tomatoes
1 handful sliced cucumber
1 stalk celery celery
1 teaspoon toasted sesame seeds
1 green onion sliced
1 tablespoon goats cheese crumbled


1. Heat the oil in a pan.
2. Add the mushrooms and saute until just caramelizing, about 10-15 minutes.
3. Add the teriyaki sauce and simmer to reduce to thicken.
4. Assemble the rest of the salad.
5. Pour the mushrooms and teriyaki sauce onto the salad and garnish with toasted sesame seeds, green onions and crumbled goat cheese.