Fitness FOOD

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

Directions:


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.

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.

Delicious healthier cookies

• 1/3 cup less fat margarine
  
• 2/3 cup dark brown sugar
• 2/3 cup lowfat milk
  
• 1 1/2 teaspoons Vanilla extract
• 1 3/4 cups wholemeal flour
• 1/4 cup cocoa powder
• 1/2 tsp Baking Powder
• 1/2 tsp Baking Soda
• 1/3 cup pecan pieces (optional)
• 1/3 cup Coconut, shredded or flaked

Preparation:

1. Preheat oven to 350 degrees. Coat cookie sheet with canola cooking spray or parchment paper.
2. In large mixing bowl, cream together margarine and brown sugar. Slowly pour in the milk and vanilla and beat until blended.
3. In medium bowl, combine  flour, cocoa powder, baking powder, and baking soda with whisk. Beat into margarine mixture on low speed, blending just until combined. Stir in pecans (if desired) and coconut.
4. Using a cookie scoop, place balls of dough on prepared baking sheet. Bake at 350°F for about 8 minutes.

Makes 18 cookies.

Nutritional Information:
Per serving: 120 calories, 2 g protein, 20 g carbohydrate, 3.7 g fat,

 Healthy Tuna Patties are great as a snack, or can  be eaten as a full meal if combined with a green salad.

• 1 can (6 ounces) solid white tuna canned in water, drained
• 2 tablespoons chopped onion or green onions
• 1 egg white
• 1 tablespoon light Italian salad dressing
• 1/4 cup dry bread crumbs
  
• 2 teaspoons canola oil or olive oil
  

Preparation:

1. In medium bowl, combine tuna, onion, egg white, relish, Italian salad dressing, and bread crumbs.
2. Shape into four patties. Begin heating nonstick skillet over medium heat. Coat surface with oil or cooking spray. Add patties and fry on both sides until lightly browned. Serve with salad, soup, or whole grain bread.

2 servings (2 patties each)

Nutritional Information:
Per serving: 297 calories, 44 g protein, 12 g carbohydrate, 7.5 g fat, 0.8 g saturated fat