Healthy Body

Ingredients:

2 cups cold milk
1 package fat free sugar free vanilla pudding
1 package (13.6 oz.) fat free pound cake, cut into 1/2-inch cubes
1 pint strawberries, sliced (about 2 cups)
1 cup blueberries
1 tub (8 oz.) fat free whipped topping (thawed)

Instructions:

Place pudding in large bowl. Add milk and beat with electric mixer on low speed until mixed together well, about 2 minutes. In large glass bowl place 1/3 of the pound cake. Add 1/3 of the strawberries and blueberries. Top with 1/3 of the pudding. Repeat layers 3 times. Add whipped topping on top. Place in refrigerator for at least 2 hours before serving. Garnish with strawberries and blueberries.

Ingredients:

3 cups water
1 1/2 cups uncooked long-grain rice
1 tablespoon low fat canola oil
1 cup chopped green bell pepper
2 stalks celery, cut into 1 inch pieces
1 yellow onion, finely chopped
1 pound boneless turkey breast, cut into 1 inch cubes
1 (14.5 ounce) can stewed tomatoes, drained

Instructions:

Heat canola oil in large pan over medium heat. Add onion, green pepper and celery. Cook 3 minutes or until vegetables are tender to your liking. Add turkey and continue to cook until turkey is no longer pink. Reduce heat to low. Add tomatoes. Cover and simmer about 20 minutes or until turkey is cooked completely through. Bring water to a boil over high heat. Add rice. Reduce heat to low. Cover and cook for 20 minutes or until rice is tender. Serve turkey and vegetables over hot rice.

Tip:Â Turkey is known for its calming agents.

Additional Nutritional Information:

Calories: 329 Total Fat: 4.8g Cholesterol: 53mg Sodium: 201mg Total Carbs: 47.2g Dietary Fiber: 2.2g Protein: 22.9g

Ingredients:

1 package (10 ounces) frozen chopped spinach
1-1/2 cups (6 ounces) shredded reduced-fat Swiss cheese
1/2 cup fat-free ricotta cheese
1 green onion, sliced
1/2 teaspoon dried basil
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1 tube (10 ounces) refrigerated reduced fat pizza crust
1 egg white
1 teaspoon water
1/4 cup shredded low fat Parmesan cheese

Instructions:

Preheat oven to 425 degrees. Bring pizza dough to room temperature. Roll out dough and slice into 6 inch squares. Cook spinach as direction on carton. Drain. In a large mixing bowl mix spinach, Swiss cheese, ricotta cheese, onion, basil, garlic powder and pepper together. Being sure to mix well. Place 1/3 cup of the spinach mixture in the center of each dough square. Dampen edges of dough with water. Fold corner over spinach mixture. This should form a triangle. Crimp edges together. Be sure to seal tightly. Spray a large baking dish with low fat canola nonstick cooking spray. Place triangles in a single layer in the baking dish. Poke tops slightly with fork. Beat egg white and water together. Brush egg over top of triangle. Sprinkle with Parmesan cheese. Bake 10 to 12 minutes or until brown. Serve warm.

Tip:Â Green leafy vegetables are high in serotonin which helps fight against stress.

Additional Nutritional Information:

268 calories, 11 g fat (6 g saturated fat), 27 mg cholesterol, 579 mg sodium, 25 g carbohydrate, 2 g fiber, 18 g protein.

Ingredients:

1 (6 ounce) can chunk light tuna in water, drained
1 (8 ounce) package low fat cream cheese, softened
3 tablespoons salsa

Instructions:

Place cream cheese and salsa in a mixing bowl. Mix until cream cheese is smooth. Fold in tuna mixing all ingredients together well. Serve.

Tip:Â Serve with unsalted wheat crackers or bagel chips.

Additional Nutritional Information:

Calories: 63 Total Fat: 4.9g Cholesterol: 22mg Sodium: 97mg
Total Carbs: 0.6g Dietary Fiber: 0g Protein: 3.9g

Ingredients:

4 bananas, sliced
1 1/4 cups Greek yogurt
1 tablespoon lemon juice
2 tablespoons honey
1/2 teaspoon ground cinnamon

Instructions:

In your blender or food processor place all the above ingredients. Puree until there are no lumps from the bananas. Place in freezer container. Allow to freeze until not quite solid. Place back in blender or food processor and puree until very smooth. Freeze until totally solid.

Tip:Â This is healthier than ice cream because it contains honey instead of sugar.

Additional Nutritional Information:

Calories: 149 Total Fat: 4.6g Cholesterol: 9mg Sodium: 28mg
Total Carbs: 26.2g Dietary Fiber: 2g Protein: 3.3g

Ingredients:

1 cup bread flour
1 1/4 cups whole wheat flour
1/4 cup rolled oats
1/8 cup wheat germ
2 tablespoons honey
1 cup milk
1/2 cup water
1 tablespoon unsalted butter
1/4 (.25 ounce) package active dry yeast

Instructions:

This recipe is for a bread machine. If using the bread machine follow directions that came with the machine. To make without a bread machine you will need to place flours, oats wheat germ and yeast in bowl and combine. Add wheat germ, honey, milk, water and butter. Mix together well by using your hands to incorporate all ingredients together. Cover and allow to rise. Place in loaf pan and bake in preheated 350 degree oven for approximately 1 hour or until bread is brown and toothpick inserted in center comes out clean.

Additional Nutritional Information:

Calories: 147 Total Fat: 2.3g Cholesterol: 5mg Sodium: 257mg
Total Carbs: 27.5g Dietary Fiber: 2.6g Protein: 5.2g

Ingredients:

1 bunch celery
1 (8 ounce) package low fat cream cheese
1/4 cup chopped walnuts
20 small green or black olives, coarsely chopped
2 tablespoons low fat sour cream

Instructions:

Clean celery with cold water. Cut into bite size sections. In bowl mix cream cheese and sour cream together until smooth. Stir in chopped olives. Add walnuts and mix well to incorporate all ingredients together well. Fill celery pieces.

Tip: These make great appetizers if you are giving a dinner party. Celery and walnuts contain calming agents to help your guests relax before dinner.

Additional Nutritional Information:

Calories: 122 Total Fat: 11.4g Cholesterol: 26mg Sodium: 302mg
Total Carbs: 3.2g Dietary Fiber: 1.2g Protein: 2.8g

Ingredients:

4 large tomatoes, chopped
4 avocados, peeled, pitted and diced
1 red onion, thinly sliced
1/4 teaspoon ground black pepper
1 (8 ounce) bottle balsamic vinaigrette salad dressing

Instructions:

Place tomatoes, avocados and onion in a large mixing bowl. Sprinkle with pepper. Add salad dressing and toss to cover vegetables completely. Cover and chill in refrigerator for 1 to 2 hours. This will help all the flavors to blend together for better taste. Serve cold.

Tip:Â Avocados are a great source of serotonin a helpful agent for stress relief.

Additional Nutritional Information:

Calories: 364 Total Fat: 32.9g Cholesterol: 0mg Sodium: 491mg
Total Carbs: 20.1g Dietary Fiber: 8.2g Protein: 3.8g

Ingredients:

3 skinless, boneless chicken breast halves
6 no need to cook lasagna noodles
1 cube chicken bouillon
1/4 cup hot water
1 (8 ounce) package low-fat cream cheese, softened
2 cups shredded low-fat mozzarella cheese
1 (26 ounce) jar low sodium spaghetti sauce

Instructions:

Preheat oven to 350 degrees. Bring chicken just covered with water to a boil. Allow to boil for 15 minutes or until chicken juices run clear. Drain chicken and shred. Dissolve bouillon in the hot water. Once dissolved mix bouillon with shredded chicken, cream cheese and half of the mozzarella cheese being sure to mix together well. In large baking dish spread 1/3 of spaghetti sauce across the bottom. Layers chicken mixture over sauce and place 3 noodles over chicken. Repeat layers ending with sauce on top. Put the rest of the mozzarella cheese on top. Bake for 45 minutes to an hour or until lasagna noodles are tender.

Additional Nutritional Information:

Calories: 452 Total Fat: 25.4g Cholesterol: 101mg Sodium: 968mg
Total Carbs: 29.5g Dietary Fiber: 2.8g Protein: 26.6g

Ingredients:

1 pound fresh asparagus spears, trimmed
1 (8 ounce) container low-fat raspberry yogurt
1/2 lemon, juiced

Instructions:

Steam asparagus for 6 to 7 minutes or until tender. Over medium heat place yogurt and lemon juice in saucepan. Heat until warmed through. Pour sauce over asparagus and serve warm.

Tip:Â Asparagus is a great source of vitamins and when steamed it maintains the vitamins potency.

Additional Nutritional Information:

Calories: 86 Total Fat: 0.9g Cholesterol: 4mg Sodium: 34mg
Total Carbs: 17.4g Dietary Fiber: 3g Protein: 5g