Susan Marlowe fitness - Lisa's lighter side recipes - Scarsdale, NY
Susan Marlowe Fitness & weight loss for Women - Yoga
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low cal, healthydelicious recipes! 
Cabbage and Apple Salad with Dijon
Preparation time: 10 min Servings: 4 Cooking time: 5 min
Ingredients:2-2/3 tbsp red wine vinegar 1 apple, peeled, cored and shredded 1/4 cup chopped walnuts 1 tsp Dijon mustard 1 lb cole slaw 1/4 cup virgin olive oil

Cooking Directions:Preheat oven to 350°F. Place walnuts in a shallow pan and toast in oven 5-7 minutes, or until golden. Shake pan at 3 minute intervals. Transfer to a dish to cool. Combine cabbage and apple in a salad bowl. Combine next 3 ingredients and salt and pepper to taste in a jar with a tight-fitting lid. Shake vigorously and pour dressing over salad. Toss and sprinkle with walnuts.
Nutritionist Recommended For: Nutrition FactsCalories 220 % Calories From Fat 73.6%Total Fat 18g Saturated Fats 2.4gMono-unsaturated Fats 11gPoly-unsaturated Fats 4.9gCholesterol 0mg Sodium 22mg Total Carbohydrates 13g Dietary Fiber 3.8gSugar 7.9gProtein 2.7g
Moroccan Shrimp With Spinach
4 servings
Prep: 40 minutes
Cook: 07 minutes
View Nutrition Facts
  • 1/2  teaspoon  ground coriander
  • 1/2  teaspoon  ground cumin
  • 1/2  teaspoon  paprika
  • 1/4  teaspoon  cayenne
  •    pinch ground allspice
  • 1/4  teaspoon  salt
  • 1  pound  large shrimp, peeled and deveined
  • 10  ounces  fresh baby spinach
  • 3  tablespoons  extra-virgin olive oil
Directions1. 1. Mix the coriander, cumin, paprika, cayenne, allspice and 1/8 teaspoon salt in a small bowl. Place the shrimp in a large bowl, add the spice mixture and toss to coat. Cover with plastic wrap and refrigerate 30 minutes. 2. 2. In a large bowl, combine the spinach, oil and remaining salt. Divide spinach and shrimp evenly among four 15-by-12-inch sheets of heavy-duty aluminum foil. Bring the edges of each sheet together and fold tightly to seal. 3. 3. Heat the grill to medium high. Place packets on grill and close the cover; cook until spinach is wilted and shrimp is opaque, 5 to 7 minutes. Serve immediately.
Roasted Asparagus
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asparagus recipe,diet recipe asparagus,weight loss recipe for veggies,diet secret using vegatables,weight loss recipe,the lighter side gourmet,susan marlowe fitness recipe,weight loss recipe scarsdalepose6lIngredients
  • 2 pounds fresh asparagus
  • extra virgin olive oil
  • Sea salt, plus extra for sprinkling
  • Freshly ground black pepper
DirectionsPreheat the oven to 400 degrees F.Break off the tough ends of the asparagus and, if they're thick, peel them. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus completely. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Roast the asparagus for 25 minutes, until tender but still crisp.
Ultimate Veggie Chili
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  • 1 yellow onion, chopped
  • 1 red bell pepper, chopped
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 2 teaspoons ground cumin
  • 1 teaspoon each chipotle chili poweder and red pepper flakes
  • 14 ounces extra-firm tofu, frozen and thawed
  • 2 (14-ounce) cans diced tomato, undrained
  • 1 (28-ounce) can crushed tomatoes
  • 1 (4-ounce) can diced jalapenos, drained
  • 1 (4-ounce) can green chilis, drained
  • 2 (14-ounce) cans black beans, drained and rinsed
  • 1 (14-ounce) can dark kidney beans, drained and rinsed
  • 1/2 cup frozen spinach
  • 1/2 cup chopped or sliced raw almonds 
  • Salt and freshly ground black pepper
  • Garnishes: greek yogurt or soy sour cream, shredded soy Cheddar, more raw chopped almonds, optional
DirectionsIn a large stockpot, saute onion, bell pepper, and garlic in the olive oil over medium-high heat until onions are starting to soften. Stir in cumin, chipotle, and red pepper flakes. Crumble the thawed tofu into the mixture and saute 5 minutes more.
Reduce heat to medium. Add all tomatoes, jalapenos, green chiles, black beans
, kidney beans, spinach & ; mix well. Reduce heat to low and simmer for 1 hour, stirring occasionally. Add salt and pepper, to taste.
Garnish with greek yogurt or soy sour cream, grated soy cheddar, and additional raw sliced almonds, if desired.
 "guilt free"spaghetti squash
spaghettisquash lg
The first time we made it, I used one of the simple, cheesy spaghetti squash recipes below to ensure that they'd love it. I know this might seem too amazing to believe or that you might think my kids are unusually good eaters. Trust me... They're not! They're about as picky as they come and they absolutely raved about this squash! My oldest son (just turned 8) actually named it "magic squash" and asked for seconds and then thirds!
Then, a week or so after the first spaghetti squash recipe, before they could forget that they loved it, I made a recipe with a few more healthy ingredients. I gradually worked us up to the more elaborate spaghetti squash recipes on this page that are full of other healthy ingredients. The kids have loved every recipe except for the spicy one - They still refuse to eat spicy foods. That's going to take some time to tackle!
If you've never tried any spaghetti squash recipes or cooked with spaghetti squash at all, here's what you need to know:
  • Buy the most yellow one you can find with no soft spots. The almost white or greenish ones are not very ripe. There's also an orange variety, known as "Orangetti", that's a little sweeter than its yellow counterpart.
  • You can bake, microwave, or steam spaghetti squash. We'll show you how below.
  • It's mild, slightly nutty taste works well with just about any recipe you might make using regular spaghetti noodles. Kids seem most fond of the simple olive oil or butter with their favorite cheese or salt and pepper. Traditional red sauce works well too.
  • Spaghetti squash is a dieter's dream: It has no fat and is extremely low in calories - only 25 in a 1/2 cup serving.
  • Most of the spaghetti squash recipes below can be served inside the squash shell for extra pizzazz. Once you've removed the squash "pasta" strands, just mix them with the remaining ingredients and place them back into the empty shells.
Divider Line Recipes start here Basic Spaghetti Squash Recipes:
These are the basics for cooking a spaghetti squash. If the spaghetti squash recipes farther below say "cook it" or similar, it implies that you can use whichever of these basic recipes you choose.
Baking Method:
  1. You can bake it whole or cut it in half lengthwise. If you keep it whole, just make sure to pierce a few holes with a large knife, skewer or an ice pick to allow steam to escape.
  2. If you prefer to cut the squash before baking, just halve it and scoop out the seeds and fibers. It's still a good idea to pierce a few holes near the ends.
  3. Then, place the whole squash or two squash halves cut side down in a baking dish with enough water to cover the bottom of the dish (water's not necessary when whole but it doesn't seem to hurt either.)
  4. Bake at 350 degrees about an hour or until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
  5. Once the squash is cooked and cooled for 10-15 minutes, if it hasn't already been cut, halve the squash and scoop out the seeds and fibers with a spoon. You can discard these unless you want to save the seeds to bake for a tasty treat, similar to pumpkin seeds, later.
  6. Then take a fork and scrape out the squash flesh little by little. It will naturally separate into noodle-like strands.
  7. Serve immediately or reheat later by either steaming or microwaving.

Tip #1:
Make sure the squash is cooked until it easily gives under pressure (using an oven mitt) or is easy to pierce with a regular fork (not just a knife.) If it's undercooked at all, the strands won't separate and the taste won't be pleasing, especially to kids!

Tip #2:
When cutting the spaghetti squash in half, feel free to do it either crosswise or lengthwise.

Microwave Method:
  1. Cut squash in half and scoop out the seeds and fibers with a spoon.
  2. It's especially important, when microwaving, to pierce a few holes in the squash skin with a large knife, skewer or an ice pick to allow steam to escape.
  3. Place squash halves, cut side up in a large microwave safe dish with 1/4 cup water.
  4. Cover with plastic wrap and pierce the wrap in a few places to allow steam to escape.
  5. Microwave on High power for 10 - 20 minutes or until the skin gives easily under pressure (using an oven mitt.) Let stand for a minute or two.
  6. Using a fork, scrape the pasta-like insides out onto a service plate or bowl.
Boiling Method:
  1. Cut squash in half and scoop out the seeds and fibers with a spoon.
  2. Place squash halves, cut side down, in a large pot. Add water to fill pot to about 2 inches.
  3. Pierce the shell a few times with a large knife, skewer or an ice pick to allow steam to escape.
  4. Bring to a boil.
  5. Cover, reduce heat, and simmer 20-25 minutes or until tender. Drain.
  6. Using a fork, scrape the pasta-like insides out onto a service plate or bowl.
1/2 of a large Spaghetti squash (or approx. 3 cups cooked)
Desiree11 thinly sliced eggplant
1 jar marinara sauce
1/4 cup shredded parmesan
small ...
"Quick and tasty Spaghetti Squash Recipe"


* 3 pounds spaghetti squash, halved lengthwise and seeded
* 1 tablespoon ...
I just add store bought pesto to cooked spaghetti squash, top it with some shaved Parmesan, Romano or any other dry cheese, salt and pepper and everybody ...  Not rated yet
Cut squash in half, lengthwise and remove seeds.

Cook until tender. (I put it in a baking dish with water in the bottom and bake/microwave it)

Medium squash makes 6-8 open face sandwiches

Cook squash in microwave
1 Medium Spaghetti squash
1/2 cup Chopped Red Onion (any will work)
2 stalks chopped celery
3-4 cloves Garlic, minced
3 links Turkey  

* 1 spaghetti squash
1 spaghetti squash
1 bell pepper
1 onion
1 can diced tomatoes (fresh if you have them)
1 cup celery slices
1 can red kidney beans (or your favorite ...
Fudgy Black Bean Brownies
Makes 16 Servings
    • One 15-ounce can black beans, drained and rinsed very well
    • 3 large eggs
    • 3 tablespoons canola oil
    • 3/4 cup stevia = to 3/4 cup sugar 
    • 1/2 cup unsweetened cocoa powder
    • 1 teaspoon vanilla extract
    • 1/2 teaspoon peppermint extract, optional
    • 1/2 teaspoon baking powder
    • Pinch salt
    • 1/2 cup mini semi-sweet chocolate chips, divided
    1. Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.2. Place the black beans in the bowl of a food processor and process until smooth and creamy.  Add the eggs, oil, sugar, cocoa powder, vanilla extract, peppermint extract as desired, baking powder, and salt and process until smooth.  Add ¼ cup of the chips and pulse a few times until the chips are incorporated.3. Pour the batter into the prepared pan, smooth the top with a rubber spatula, and sprinkle with the remaining ¼ cup chocolate chips.4. Bake 30 to 35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in the pan before slicing into 2-inch squares.Nutrition Information per Serving: 120 calories, 5g fat (1.5g saturated, 0.3g omega-3), 95mg sodium, 18g carbohydrate, 2g fiber, 3g protein
    Banana bran muffins
    diet muffin recipe,weight loss recipe,susan marlowe fitness,weight loss menu,zumbabanana bran muffins,diet muffin recipe,weight loss recipe,susan marlowe fitness,weight loss menu,zumba
    • 1 1/2 cups all-purpose flour
    • 1 cup organic oat bran
    • 1/2 cup whole wheat flour
    • 1 tablespoon ground cinnamon
    • 2 teaspoons baking powder
    • 2 teaspoons baking soda
    • 1/2 teaspoon ground nutmeg
    • 1/4 teaspoon allspice
    • 2 eggs
    • 1 cup orange juice
    • 1/2 cup stevia sugar
    • 1/2 cup vegetable oil
    • 1 cup mashed ripe bananas
    • 1/2 cup chopped walnuts
    1. In a large bowl, combine the first eight ingredients. In another bowl, beat the eggs, juice, sugars and oil. Stir into dry ingredients just until moistened. Fold in bananas and nuts. Fill greased or paper-lined muffin cups two-thirds full. Bake at 400 degrees F for 15-18 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pans to wire racks. Serve warm. Warning-only eat on days that you plan to be very active and must be eaten early in the day-(before 3 pm).
    Savory Sweet Potatoes
    diet recipe 120 calories
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    This is a quick & easy for sweet potatoes, which in my opinion should never be made any sweeter. The blend of spices, her,extra virgin olive oil and lemon juice is just wonderful… a fabulous way to prepare sweet potatoes!
    Savory Sweet Potatoes recipe 120 calories
    2 large sweet potatoes (peeled, cut into French fries, rinsed and dried)
    1 tablespoon rosemary (minced)
    1 tablespoon tarragon (minced)
    1 tablespoon parsley (minced)
    1/4 teaspoon ground cumin
    2 tablespoons olive oil
    1 teaspoon lemon juice
    salt, to taste
    freshly ground pepper, to taste

    1. Heat 350 degrees F the oven.
    2. Toss the potatoes together with all other ingredients to coat.
    3. Place on a spray bake sheet.
    4. Bake for about 20-25 minutes (or until golden and crispy).
    Servings: 4
    Nutritional profile for one serving:
    Calories: 120
    Total fat: 6.9 g
    Cholesterol: 0 mg
    Sodium: 37.5 mg
    Total carbs: 14 g
    Fiber: 2.1 
    protein 1.3 g
    Weight Watchers points: 3
    Sweet Potato Soufflé
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    This recipe serves:  10
    4 large sweet potatoes
    2 tablespoons olive oil
    1/2 cup skim milk
    1/2 cup dry sherry
    stevia sugar
    1/2 cup frozen orange juice from concentrate
    1 teaspoon nutmeg
    1 teaspoon cloves
    1 teaspoon cinnamon
    1 pinch salt
    4 large egg whites
    2 tablespoons sugar
    2 oranges cut in thin slices
    serve with a dollup of soy whip cream
    1. Preheat oven to 350°F.
    2. In a large pot, cover the sweet potato with water and bring to a boil. Boil until tender.
    3. Drain and peel the sweet potato and place in a large mixing bowl. Mash well.
    4. Add the olive oil, milk, sherry,aguave, orange juice, nutmeg, cloves, cinnamon and salt. Beat well with a mixer.
    5. Spoon mixture into an oiled ,ovenproof gratin dish.
    6. Bake until the potatoes are hot, about 25 minutes.
    7. While the soufflé is cooking, make the meringue. In a clean bowl, whip egg white until almost stiff. Gradually add the sugar and continue to beat until soft peaks form.
    8. During the last five minutes of cooking the soufflé, top with the meringue mixture.
    9. Return to oven and remove when the meringue is lightly browned. Garnish with the sliced oranges.
    Serving Size: 1/10
    Number of Servings: 10Per Serving
    • Calories
    • 95
    • Carbohydrate
    • 18 g
    • Fat
    • 2 g
    • Fiber
    • 2 g
    • Protein
    • 3 g
    • Saturated Fat
    • 0 g
    • Sodium
    Grilled Tuna Steaks
    weight loss recipe
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    (makes 4 servings)
    Ingredients:4 tuna steaks (4 oz. each)2 tablespoons low sodium soy sauce1 tablespoon Worcestershire sauce1 teaspoon sugar1 teaspoon wholegrain mustard1 tablespoon vegetable oilchopped parsley for garnish (optional)lemon wedges (optional)serve over a bead of white beans and chives.Directions:1.Place tuna in a shallow dish in a single layer. 2.In a small bowl, whisk together the soy sauce, Worcestershire sauce, sugar, mustard, and oil until combined. 3.Pour marinde over tuna and gently turn steaks until well-coated on each side. Cover with plastic wrap and refrigerate for at least 30 minutes up to 2 hours.4.Prepare grill. Remove tuna and reserve marinade for basting. Grill tuna for about 10-15 minutes, turning once and basting often with reserved marinade.5.Serve tuna steaks with lemon wedges and garnished with chopped parsley.
    Serving Size: 1/4 of recipe (131 g)
    Servings Per Recipe: 4
    Amount per servingCalories162Calories from fat42Total Fat5 gSaturated Fat1 gCholesterol51 mgSodium417 mgTotal Carbohydrates2 gDietary Fiber0 gSugars0 gProtein27 gVitamin A2%Vitamin C15%Calcium2%

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    Paprika Shrimp & Green Bean Ingredients
    • 4 cups green beans, trimmed (about 12 ounces)
    • 3 tablespoons extra-virgin olive oil
    • 1/4 cup minced garlic
    • 2 teaspoons paprika
    • 1 pound raw shrimp, (21-25 per pound; see Note), peeled and deveined
    • 2 16-ounce cans large butter beans, or cannellini beans, rinsed
    • 1/4 cup sherry vinegar, or red-wine vinegar
    • 1/2 teaspoon sea salt
    • 1/2 cup chopped fresh parsley, divided
    • Freshly ground pepper, taste
    • Preparation
    1. Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes.
    2. Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley.
    3. Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.
    Tips & Notes
    • Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized. In recipes calling for a specific count, order by the count (or number) per pound to be sure you're getting the size you want.
    • To peel shrimp, grasp the legs and hold onto the tail while you twist off the shell. Save the shells to make a tasty stock: Simmer, in enough water to cover, for 10 minutes, then strain. The “vein” running along a shrimp's back (technically the dorsal surface, opposite the legs) under a thin layer of flesh is really its digestive tract.
    • To devein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip.
    NutritionPer serving: 245 calories; 8 g fat (1 g sat, 6 g mono); 115 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 23 g protein; 8 g fiber; 596 mg sodium; 855 mg potassium.Nutrition Bonus: Selenium (43% daily value), Fiber (33% dv), Vitamin C (30% dv), Iron (25% dv), Potassium (24% dv), Vitamin A (20% dv).2 Carbohydrate ServingExchanges: 1 starch, 1 vegetable, 3 very lean meat
    diet chicken recipe,weight loss recipe,dinner made easy,healthy dinner chicken,entree recipe,susan marlowe,fitness
    weight loss recipe
    1 Protein, 1 Vegetable, 1 Supplement
    8 oz. chicken breast
    1 cup raw vegetables (mushrooms or broccoli)
    Garlic, paprika to taste
    1 pkg. cream of chicken soup supplement
    mix with 6-8 oz. water
    Serve with a raw salad and a side slaw
    Place seasoned chicken and raw veggies in small cooking bag. Pour mixed soup supplement over chicken and veggies. Close bag and place in baking dish. Puncture bag 3-4 times. Bake at 350 for 30 minutes or until done. Try cream of mushroom supplement for variety.
    Chicken Sauté with Pink Grapefruit
    weigh tloss recipe,diet recipe,fitness and weight loss tips,healthy food,recipe for a hot bodyweight loss recipe
    • 2 small pink grapefruits
    • ½ cup orange juice or less
    • All-purpose flour for dredging chicken
    • 1 teaspoon dried tarragon (can substitute 1 tablespoon fresh herb of choice)
    • Salt and pepper to taste
    • 4 boneless, skinless chicken breasts (about 1 pound)
    • ¼ cup low sodium chicken stock
    • 1 tablespoon fresh parsley
    1. Peel grapefruit and cut into cross section slices and remove seeds. Save all juices and add orange juice to yield ½ cup of juice for the sauce.
    2. Mix flour with tarragon, salt, and pepper and dredge chicken in mixture.
    3. Spray nonstick skillet with cooking spray and add chicken. Cook over medium-high heat for 3-4 minutes per side or until golden brown. Remove from skillet, cover with aluminum foil to keep warm.
    4. Deglaze the pan with the wine and juice on high heat. Reduce liquid in half, add grapefruit and parsley.
    5. Place slices of grapefruit on center of plate, top with sauteed chicken breast and drizzle with sauce.
    4 servings
    Nutritional Information:
    per serving: 213 calories, 28 g protein, 14 g carb, 3.3 g fat, 1 g saturated fat, 73 mg cholesterol, 1.2 g fiber, 65 mg sodium (not including salt to taste), 15% calories from fat
    Sea Bass with Dried Fruit Salsa
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    • 4 (5 to 6 ounce) sea bass fillets, about 1-inch thick
    • 2 teaspoons olive oil
    • 2 teaspoons ground coriander
    • 1 teaspoon ground cumin
    • 1/4 teaspoon cinnamon
    • 1/4-1/2  teaspoon cayenne pepper
        1/2  teaspoon sea salt
    • 1/4 cup of each dried fruit, mango, papaya, cherry, and pineapple
    • 1/3 cup organic apple juice or cider
    • 2 tablespoons cider vinegar
    • 2 tablespoons apricot jam
    • 2 tablespoons chopped cilantro
    1. Rub fish with olive oil.
    2. Combine coriander, cumin, cinnamon, and cayenne pepper; mix well. Set aside 1/2 teaspoon of the mixture for the fruit salsa. Add salt to remaining mixture.
    3. Rub seasonings over both sides of fish.
    4. Heat a large nonstick skillet over high heat until hot.
    5. Add fish. Reduce heat to medium, cook 3-5 minutes or until fish is browned and seared. Turn fish over; cook about 5 minutes or until fish is slightly firm and flaky.
    6. Combine dried fruit, juice, vinegar, and 1/2 teaspoon reserved seasoning mixture in a small saucepan or microwave-safe dish. Bring to a boil. Stir in jam. Let stand 5 minutes.
    7. Transfer fish to serving plates. Top with fruit salsa and sprinkle with cilantro.
    Plating: serve with 4-5 med. size shrimp over greens
    4 servings
    Nutritional Information:
    Per serving: Calories 337, Fat 6 g, Calories from Fat 16%, Protein 28 g, Carbohydrates 43 g, Fiber 3 g, Cholesterol 58 mg, Sodium 241 mg.
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    When you are hungry we sometimes over eat because we are cold-as in body temperrature. Craving comfort food is often associated with the feeling of hollowness or emptiness. A great secret to weight loss is the first dish- a great hearty warm and nutrient dense soup.This soup is awesome and full of flavor – just what any good vegetable soup should taste like
    weight loss and dietrecipe
    only 189 calories per serving
    2 small potatoes, peeled and chopped
    2 (14 ounce) cans diced tomatoes (undrained)
    2 tablespoons olive oil
    4 garlic cloves, chopped
    1 large onion, chopped
    2 large carrots, chopped
    2 cups green beans (cut into 1-inch pieces)
    1/4 head cabbage, chopped
    1 medium turnip, chopped
    2 small celery stalks, chopped
    6 cups vegetable broth
    1/2 teaspoon thyme
    salt and pepper, to taste
    hot sauce optional
    1. In a large pot, heat one tablespoon of olive oil over medium-high heat.
    2. Add the onion and cook until it becomes translucent.
    3. Add the garlic and saute for a few minutes (don’t let the garlic brown).
    4. Add the remaining chopped vegetables and saute for about a minute or two (add the second tablespoon of olive oil if needed).
    5. While sauteing, add the thyme and season with salt and pepper to taste.
    6. Place the sauteed vegetables in the crock pot, add the vegetable broth and tomatoes.
    7. Cook on low for about 7-9 hours or high for about 4-6 hours.
    8. Just before serving, mash some of the potato chunks against the side of the crockpot to thicken the soup, stir a little and serve.
    Calories: 79
    Total fat: 2.5 g
    Cholesterol: 0 mg
    Sodium: 534.8 mg
    Total carbs: 13.3 g
    fiber 2.8 g
    Protein: 1.9 g
    Holiday Reggae Chicken weight loss recipe
    low cal chicken dish,healthy diet recipe,diet,recipes,weight loss recipe,holiday chicken dish,fitness,weight loss,lose weight,exercise,weight loss tips,secrets for weight loss,diet chicken dish,zumbaPair this snappy entrée with just about any equally healthy side dish, such as wild rice, whole-wheat pasta, mashed cauliflower,string beans, or roasted vegetables.
    Entrees Poultry Serves4
    • 1 pound chicken breasts, cleaned and cut into ¼-inch cubes
    • 1 tablespoon of your favorite low sodium Seasoning*
    • or-make your own by adding granulated onion,
    • granulated garlic, salt-free lemon pepper, and paprika
    • 1 teaspoon low-sodium soy sauce
    • 1 teaspoon chopped garlic
    • 1 tablespoon canola oil
    • 1 small onion, chopped
    • 1 tablespoon corn starch
    • ¼ cup low-sodium vegetable stock
    • 1 teaspoon chopped fresh thyme leaves
    • ½ teaspoon chopped Scotch bonnet pepper
    • 1 red bell pepper, thinly sliced
    • 1 green bell pepper, thinly sliced
    • 1 yellow bell pepper, thinly sliced
    • 1 tomato, diced
    • 1 tablespoon low-sodium ketchup or tomato puree
    • 1 tablespoon chopped fresh cilantro
    1. Season chicken breast cubes with Seasoning, soy sauce, and garlic.
    2. In a medium hot skillet, pour oil. Add onion and sauté until glossy.
    3. Add seasoned chicken, cover, and cook for 4 minutes, stirring occasionally.
    4. In a bowl, dissolve cornstarch in vegetable stock. Add thyme, Scotch bonnet, peppers, diced tomato, and tomato puree. Pour over chicken and simmer until done, about 10 to 12 minutes.
    5. Finish off with chopped cilantro or, if you prefer, dill.
    Nutrition Information (per serving): 200 calories, 7g total fat, 1g saturated fat, 75mg cholesterol, 26g protein, 2g fiber, 16mg sodium.
    diet cheese cake,diet recipe,butternut cheescake,low cal cheesecake,diet cheese cake,fitness,shape up,skinny recipe,zumba
    Celebrate New year with a
    Low cal-Butternut Cheesecake
    weight loss recipe
    Description This cheesecake is a feast for your palate and your heart. A piece of regular cheesecake, like the Original Cheesecake at The Cheesecake Factory, is a whopping 710 calories and 29 grams of saturated fat (the sat fat equivalent of three Big Macs!). Our low cal Butternut Cheesecake has one-tenth the calories, and 0 grams of saturated fat.
    ingredients the "At A Glance" box At a glanceDessertsCreamyServes8End of the "At A Glance" box
    • 2 cupsGrainfield’s Corn Flakes
    • ¼ cup frozen organic (no sugar added)apple juice concentrate (thawed)
    • 1 pound fat-free soy cream cheese
    • 4 ounces fat-free cottage cheese
    • 1 package Silken Tofu or ½ cup skim milk
    • ½ cup egg whites
    • ½ cup equivilant of stevia sweetener
    • ½ cup roasted butternut squash*, pureed
    • 2 tablespoons vanilla
    * To roast butternut squash, cut in half lengthwise.Scoop out seeds and membranes, and halve again, making four wedges. Place wedges cut side up in a large glass baking dish. Cover with foil and bake at 400 degrees F.until tender, about 45 minutes.
    Methods/steps crust: Preheat oven to 350 degrees F. Grind corn flakes in a food processor until fine. Combine flakes with apple juice concentrate. Layer in bottom of 8-inch round cake pan and bake for 3 minutes to set crust. Let cool.Remaining ingredients:
    1. Preheat oven to 375 degrees F.
    2. Mix cream cheese, cottage cheese, and tofu in food processor until very smooth.
    3. In a large bowl, combine egg whites, Stevia, pureed butternut squash,and vanilla with a spoon (not a whisk).
    4. Combine egg white mixture with cream cheese mixture. Blend until smooth.
    5. Bake for 30 minutes in a hot water bath. To prepare hot water bath, put your filled cake pan in a larger pan and add enough boiling-hot water to reach halfway up the side of the smaller pan.
    additional steps recipe comment
    Additional Tips
    Nutrition Information (per ½-cup serving):
    70 calories, less than 1g fat, 5mg cholesterol, 5gprotein, 0g fiber, 190mg sodium.
    optional serve with soy whip cream (available at Whole foods)
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    It is not correct to think that soup is a western dish. In fact, the word may come from English, some form of soup have been part of the Asian pallet for centuries. Here is a relatively simple and easy to cook dish for a soup that can be served as a great appetizer prior to any type of meal. Soups like this are one reason Why Japense do not get fat.
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    weight loss soup,diet,exercie,fitness,recipe for weight loss,diet,lighter side gourmet,japanese soup,diet soup,zumba What will you need? 
    Chicken broth –1½ liters (60 oz.) Soy sauce – 4½ teaspoons 
    Lemon – 1 (sliced) 
    Fresh mushrooms – 6 (sliced) 
    Onions – 2 (chopped) 
    Carrot – 1 (chopped) 
    Dry sherry – 1/3 cup 
    Mix,simmer for 20 min. enjoy!!
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    Eggnog is a minefield of calories -- from the heavy cream to the sugar to its main ingredient, eggs. Weighing in at around 340 calories per cup, with 19 grams of fat, this is one holiday drink that’s better left at the bar -- unless you make some serious changes. First, skip the heavy cream and use skim milk and fat-free half-and-half instead. Egg substitutes are just as good as the real deal, and a single packet of artificial sweetener can add all the flavor of a teaspoon of calorie-heavy sugar. And, since you’ve carved off the calories in all the right places -- down to about 60 calories per serving -- feel free to add 1/4 cup of brandy or rum for a little kick, or spice it up naturally with a shaving of fresh nutmeg.
    Makes 4 servings
    1 1/2 cups skim or soy milk milk
    1/2 cup fat-free soy cream
    1/2 cup pasteurized egg substitute
    1 tsp vanilla
    1 packet stevia
    1/4 cup brandy or rum (optional)
    Nutmeg (for garnish)
    Combine all ingredients in a shaker or blender, or whisk to blend. Serve cold or over ice and garnish with nutmeg.
    Per serving (without brandy): 64 calories, 7 g protein, 8 g carbohydrate, 0.5 g fat, 0.3 g saturated fat, 3 mg cholesterol, 0 g fiber, 144 mg sodium. Calories from fat: 7%.
    Wine Spritzer
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    This colorful holiday cocktail is the perfect way to make merry without packing on the pounds. Start with just a splash of wine in lieu of a whole glass and add a dash of healthy pomegranate or cranberry juice, both of which are nutrient-heavy and calorie-light. Finally, throw in a touch of soda or sparkling water for a little pop.
    Makes 1 serving
    1/2 cup white wine
    1/4 cup pomegranate or
    cranberry juice
    1/4 cup club soda or
    sparkling water
    Garnish with lime wedge
    Per serving: 50 calories, 0.3 g protein, 12 g carbohydrate, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 0 g fiber, 13 mg sodium. Calories from fat: 0%.
    stuffed  grapes,diet recipe,fitness tips,weight loss recipes,fig recipe,diet tip recipes,gym,recipe for weight loss for women,women diet tip recipes,zumbaCrabmeat Spread
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    A picture-perfect addition to any holiday spread, this crabmeat pomegranate dip is low in calories compared with the typical veggie dip. Light mayo is the only ingredient that adds a few fat calories; otherwise this holiday appetizer is protein-packed and full of flavor.

    Makes 16 appetizer servings
    8 oz lump crabmeat, drained and shell pieces removed
    4 tbsp light mayonnaise
    1 tbsp finely chopped green scallion tops or chives
    1 tbsp fresh lime or lemon juice
    Assorted crudités (red pepper strips, cucumber slices, and carrot sticks)
    1/2 cup pomegranate seeds
    Mix crabmeat with mayonnaise, scallions, and lime juice. Mound crabmeat mixture in the center of a platter and sprinkle with pomegranate seeds. Arrange colorful vegetables around the plate.
    Per serving: 26 calories, 3 g protein, 0.4 g carbohydrate, 1.4 g fat, 0.2 g
    Stuffed Figs
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    Low-Calorie DessertsApple Crisp
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    diet cupcake,skinny mini cupcake,diet recipe for dessert,diet cake,gluten free cake,healthy cupcake,apple cake diet fitness,healthy lo cal cake,zumbaWhat’s a holiday feast without a little apple pie? It may be an age-oldtradition on your table come November and December, but there’s a slimmer way to do it. While it’s not exactly lean cuisine, this crisp is certainly a step in the right direction, especially if you use a no-trans fat margarine and a sugar substitute, in lieu of the real thing. Topping out at around 220 calories and 8 grams of fat, this dessert is a big nutritional improvement with almost no sacrifice in taste.
    Makes 8 servings
    1/2 cup walnuts
    1/2 cup oats
    1/2 cup whole-wheat flour
    3 tbsp aguave or raw honey
    1/4 tsp ground cinnamon & nutmeg
    3 tbsp no-trans fat margarine
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    Cupcake recipe (gluten-free, egg-free, dairy-free, sugar-free
    Cupcake recipe (or regular cake)3 eggs (or 4.5 tsp egg replacer mixed with 6 TB water)
    1 1/2 cups sugar (or 1 1/2 tsp stevia)
    2 sticks of butter (or the equivalent of oil or margerine)
    3 cups of rice flour
    2 tsp baking powder (or 1/2 tsp baking soda mixed with 1 tsp lemon juice)
    1 tsp baking soda
    1/2 tsp salt
    1/2 cup buttermilk (or 1 1/4 cups rice milk mixed with 1 1/2 TB lemon juice)Bake at 350 degrees. 10-12 minutes for cupcakes or 25 – 35 minutes for cake.
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