Recipies from our “Light & Tasty Nibbles for the Holidays” event

SHRIMP CROCKETTES
Ingredients: 1/4 c bulgur, 1lb medium raw shrimp, peeled, deveined, tails removed, 2 tsp white miso paste, 1 egg white, 4 scallions, chopped, divided, 2 tbsp ginger, minced, 1 clove garlic, minced, 1/4 tsp fresh ground black pepper, 1/2 c loosely packed cilantro leaves, whole, 2 tbsp toasted sesame seeds
Instructions: Bring 1/2 c water to a boil in a small saucepot. Stir in bulgur, and cook on low until bulgur is tender and has absorbed water. Spread out cooked bulgur on a platter to cool almost completely. Preheat oven to 425. In a large mixing bowl, combine cooled bulgur, shrimp, miso, egg white, half of scallions, ginger, garlic pepper and cilantro. Stir several times and then transfer mixture to a food processor. Pulse about 20 times to form a thick paste.
Scoop out 2 tbsp shrimp paste and form into a ball. Repeat until all of mixture is used, forming about 20 croquettes. Sprinkle each croquette with a few pinches of sesame seeds to coat all around. Arrange croquettes in 1 layer on a baking sheet lined with parchment paper. Transfer to oven, bake 10 min. Serves 4.
Nutrients per serving (5 croquettes & 1 tbsp sauce: Calories: 230, Total Fat: 7g, Carbs: 16g, Fiber: 3g, Sugars: 2g, Protein: 27g, Sodium: 300mg, Cholesterol: 170mg
A Clean Eating Magazine recipe

CHICKEN WITH GARLIC TAHINI SAUCE
Ingredients: 1c low sodium soy sauce or tamari, 1c rice vinegar, 2 tbsp tahini, 2 tbsp minced ginger, 1 tbsp minced garlic, 1 1/2 tsp dried red pepper flakes, 3/4 c toasted sesame oil, 3/4 c olive oil, juice of 1 lemon, boneless, skinless chicken breasts
Instructions: In a medium glass bowl, whisk all ingredients. Place chicken breasts in a re-sealable plastic bag and add sauce. Allow to marinate in refrigerator 2-3 hours or overnight. Extra sauce may be refrigerated for a few weeks. Chicken can then be grilled or sautéed in a pan.
This marinade is great on fish, too!
Nutritional Info (for sauce only): Calories: 59, Calories from Fat: 56, Protein: 0.3g, Carbs: 0.58g, Fiber: .07g, Sugars: 0g, Fat: 0.6, Sodium: 155mg
A Clean Eating Magazine recipe

WHEAT BERRY SALAD
Ingredients: 1 c hard winter wheat (from Whole Foods bulk grains section), 2 tsp fresh lemon juice, divided, 2 tsp olive oil, divided, 4 medium artichokes (buy ones with leaves tightly closed), ¼ tsp salt, divided, Cooking spray, 1 oz. prosciutto, finely chopped, ½ c finely chopped onion, 1 clove garlic, minced, 1 ½ tbsp kalamata olives, finely chopped, 1 tbsp chopped fresh parsley, 1 tsp chopped fresh chives, ¼ tsp chopped fresh rosemary
Instructions: Soak wheat overnight in water to cover 2 inches above the wheat. Drain, place in saucepan, and cover with water 2 inches about the wheat. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain.
Trim artichokes, removing stem, and cutting 2 inches off of the top of each. Cut each into quarters and drop into bowl of cold water with 1 T. lemon juice. (This step helps keep them from turning brown where they are cut). Place artichokes in shallow skillet, add water, half the salt, and 1 t. olive oil. Bring to boil, cover and reduce heat. Cook until tender, turning occasionally, about 20 minutes. Remove from liquid, cool and remove chokes and any leaves that are not tender. Slice into smaller pieces and add to wheat berries.
Heat 1 tsp oil in a saucepan over medium heat. Add prosciutto and cook 3 minutes or until browned. Add onion and cook 3 minutes, stirring occasionally. Stir in garlic and cook 1 minute. Add to wheat berries along with remaining ingredients. Serves 6.
Nutrients per serving: Calories: 137, Total Fat: 2g, Sat Fat: 0.5g, Carbs: 27g, Fiber: 6g, Sugars: 1g, Protein: 6g, Sodium: 101mg

OATMEAL VANILLA PUDDING
Ingredients: 1c cooked steel cut oats (equals 1/4c uncooked), 1 scoop of protein powder (any flavor), fresh fruit cut up (apples), chopped nuts (almonds, walnuts)
Instructions: Prepare the Steel cut oats and let sit for one hour.  Then stir, add a little water and stir in one scoop of protein powder.  Then add the fruit and nuts of your choice. Serves 1.  
Nutritional Info: Calories: 195, Total Fat: 2g, Carbs: 16g, Fiber: 4g, Sugars: 2g, Protein: 26g, Sodium: 60mg, Cholesterol: 30mg

Jupiter Personal Trainer Shares 1 Week Sample Menu

Jupiter personal trainer, Susan Jeck, shares a week’s worth of menus.

After many requests, here is a sample of what I eat on a daily basis. I hope you find it helpful!

DAY 1 Breakfast
1 cup cooked oats
4 egg whites scrambled in non stick pan
1/2 grapefruit
1 tsp. cinnamon flax seed oil Salad made with fresh raw:

Lunch
Greens, shredded cabbage, asparagus, broccoli sprouts, & shredded carrots.
Combined w/ 1/4 can rinsed black beans
1 3oz can tuna w/mustard
2 Tbsp. Low fat Paul Newman’s Balsamic Vinaigrette

Dinner
3 oz. baked Tilapia w/ olive oil & Italian spices
Roasted Asparagus w/crushed rosemary
Steamed Brussels w/ tsp. parm. cheese
Boiled carrots w/dill

DAY 2 Breakfast
3/4 cup ff cottage cheese
1/2 cup berries
1/2 sprouted muffin
1 tsp. drizzled cinnamon flax oil

Lunch
Same salad as Day 1 w/1/3 cup Kashi rice pilaf
3 oz. ground turkey w/ cumin & garlic
2 Tbsp. low fat Paul Newman’s Light Lime Vinaigrette

Dinner
3 oz. salmon baked w/ Old Bay seasoning & broiled.
Steamed green beans w/ garlic pwdr.
Steamed Cauliflower w/ turmeric
Broiled Vidalia onions

DAY # Breakfast
2 slices sprouted bread
1 Tbsp. sugar free fruit spread
1 Tbsp. fresh ground peanut butter
1 serving whey protein

Lunch
2 slices sprouted bread
3 oz. sliced nitrate free turkey breast
lettuce, tomato, cabbage & carrots shredded
1/4 small avocado mashed for spread

Dinner
Marinated shrimp skewers grilled
Microwaved squash, zucchini, onions w/Italian spices
Salad of green leafy veggies, peppers and tomatoes

DAY 4 Breakfast
1/4 cup grd. turkey w/cumin & garlic
scrambled w/ 3 egg whites
1 sprouted wrap
1 Tbsp. hummus
1/2 grapefruit

Lunch
3/4 cup ff cottage cheese combined w/
1/2 cup chopped pear combined w/
1 Tbsp. chopped walnuts
1/2 cup cold steal cut oats w/ stevia

Dinner
3 oz Maverick beef grilled or pan sautéed
Sautéed mushrooms & onions in chicken broth.
Cucumbers, onions and vinegar w Italian spices
Steamed broccoli

DAY 5 Breakfast
6 oz. Greek yogurt combined w/
1 stopper KAL liquid stevia combined w/
1 Tbsp. sugar free fruit spread.
7 macadamia nuts

Lunch
1/3 cup brown rice combined w/
1/3 cup rinsed canned kidney beans combined w/
2 cups chopped spinach combined w/
1 Tbsp hummus

Dinner
Grilled chicken tenderloins marinated in olive oil, ginger, tahini, soy sauce & garlic
Steamed Asparagus w/ olive oil spray, lemon juice & garlic
grilled eggplant w/sage, garlic & olive oil spray.
Boiled carrots w sugar free apricot spread.

* Between each meal and after dinner have 1 protein shake.
20-25 gr. Protein plus 20-25 gram. Carb.

Susan Jeck, Jupiter Personal Trainer and owner of Be Fit Body Boutique.

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry and Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved