Iced Berry Sport Tea

This tea reminds me of the trendy berry flavored iced tea available coffee shops. The sports drink adds a subtle hint of sweetness and added electrolytes for an energizing kick. 

Ingredients: 

48 ounces water 

2 berry flavored tea bags (I have used Twinings Berry Fusion and Wild Berry) 

1-2 decaf green tea bags 

8 ounces natural sport drink such as Body Armor or organic Gatorade 

optional- cut up lemons and oranges 

Directions: 

In a medium to large pot, boil the water, turn off heat and add the tea bags. Steep for 10-15 minutes, remove the tea bags and allow to cool. Add the tea a large container, pour in the sports drink, and add fruit slices (if desired). Chill and serve. 

 Makes 7 cups, seven servings 

Serving Size: 1 cup Calories 10 Protein 1 g Carb 2 g Fiber 0 g Sugars 2 g Fat 0 g Saturated fat 0 g Sodium 3 mg

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Mediterranean Stuffed Mini Peppers- Two Ways

These mini peppers are the perfect pre-game appetizer, a filling snack or as a delicious side dish. They can me made hot or cold. First way: Roasted Stuffed Peppers 

Ingredients:

6 mini bell peppers, rinsed, halved and seeded 

2-3 tablespoons hummus 

1 tablespoon chopped olives

2 tablespoons crumbled feta cheese 

parchment paper or cooking spray 

Directions: 

Preheat oven to 425 degrees then placed the halved peppers face down on a baking sheet coated with cooking spray or lined with parchment. Bake for 10 minutes. Flip over and bake for 5 minutes. Remove from over and spread with 1/2-1 teaspoon hummus (depending on size of your pepper), top with 1/2 teaspoon chopped olives and 1 teaspoon cheese. Return to the oven and bake for another 5 minutes, remove and serve. 

Make 6 pepper halves, 6 servings 

Serving Size: 1 pepper halve Calories 47 Protein 1 g Carb 3 g Fiber 2 g Sugars 1 g Fat 3 g Saturated fat <1 g Sodium 213 mg

Second way: Chilled Stuffed Peppers 

Ingredients: 

6 mini bell peppers, rinsed, halved and seeded

2-3 tablespoons hummus 

1 tablespoon chopped olives 

1 tablespoon diced cucumber 

2 tablespoons crumbled feta cheese 

parchment paper or cooking spray 

Directions: 

Place peppers on a plate, cut side up. Spread with 1/2-1 teaspoon hummus (depending on size of your pepper), top with 1/2 teaspoon chopped olives, 1/2 teaspoon cucumber and 1 teaspoon cheese and then serve. Chill in the fridge if not serving immediately. 

Make 6 pepper halves, 6 servings 

Serving Size: 1 pepper halve Calories 47 Protein 1 g Carb 3 g Fiber 2 g Sugars 1 g Fat 3 g Saturated fat

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Chewy Chocolate Cookies

These cookies combine simple ingredients for an easy guilt -free SUPER delicious treat. You can customize them with your own mix-ins besides chocolate chips. 

Ingredients: 

1 cup unsalted almond butter 

1/3 cup plus 1 tablespoon honey

1 large egg 

1/2 teaspoon baking soda 

1/2 teaspoon sea salt 

1/4 cup unsweetened cocoa powder 

¼ cup mini chocolate chips (I used mini M&Ms) 

Parchment paper or cooking spray 

Directions: 

Preheat oven to 350 degrees and line 2 large baking sheets with parchment paper (or coat with cooking spray). In a medium sized bowl, combine the almond butter, honey, egg, baking soda, salt, cocoa powder, and chocolate chips until well mixed. Drop tablespoon sized dough using a spoon or scooper and bake for 8-10 minutes, until the tops are set but still soft. 

Makes about 26 cookies 

Serving size: 1 cookie Calories 88 Protein 3 g Carb 6 g Fiber 1 g Sugar 6 g Fat 6 g Saturated Fat

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Cranberry Pecan Quinoa "Stuffing"

 

Last year I tried cauliflower and this year I gave quinoa a whirl for a “stuffing” recipe. These simple ingredients combine to create a dish that has all sorts of flavors, textures and nutrients! Wonderful as a side holiday side dish or stir in some protein like lentils or chopped chicken to make it a meal. 

Ingredients: 

2 cups chopped celery

1 cup chopped onion 

2 cups chopped carrots 

1 tablespoon + 1 teaspoon margarine or butter 

3 cups cooked quinoa 

1/4 cup chopped pecans 

1/4 cup dried cranberries 

1 tablespoon Morton Nature’s Season Seasoning blend (or your favorite seasoning) 

¼ teaspoon sage (optional) 

salt and pepper to taste 

Directions: 

Cook quinoa according to package directions. In the meantime, chop the celery, carrots and onion and add to a large pot or skillet coated with one tablespoons of margarine/butter. Cover and cook on medium heat stirring occasionally until tender, 7-10 minutes. Add the cooked quinoa, the last teaspoon of margarine/butter until melted. Sprinkle with the seasoning, sage, pecans and cranberries and cook for another 2-3 minutes until warmed through. 

Makes about 7 cups, 14 servings 

Serving size: 1/2 cup Calories 93 Protein 2 g Carb 14 g Fiber 3 g Sugars 4 g Fat 5 g saturated fat 1 g Sodium 396 mg

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Pumpkin Cheerio Treats

These crunchy treats have all the flavors of Fall with just the right amount of sweetness and spice.

Ingredients:

1 cup creamy or crunchy almond butter

1/4 cup honey

1/8 teaspoon sea salt

1 teaspoon pumpkin pie spice

3 cups pumpkin cheerios ½ cup white chocolate chips (optional)

Parchment paperDirections: 

Add the almond butter, honey, pie spice and sea salt to a microwave safe medium sized bowl and heat on high for 30 seconds. Remove from microwave and mix well. Stir in the cheerios and chips, until well incorporated. Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely since the dough is so sticky.) Refrigerate or freeze for at least one hour until very firm and then cut into 16 squares. Store in the fridge or freezer in an airtight container.

Makes 16 squares, 16 servings 

Serving size: 1 square Calories 152 Protein 4 g Carb 15 g Fiber 2 g Sugars 10 g Fat 10 g Saturated fat 1.5 g Sodium 49 mg

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Chunky Apple Cinnamon Stove Top Oats

Ingredients: 

1 ¼ cup rolled oats 

1.5 cups water 

2 cups unsweetened almond milk (or skim milk) 

2 cups chopped apples (peeled or unpeeled) 

2 packed tablespoons brown sugar 

2 tablespoons melted butter or margarine 

2 teaspoons of cinnamon a dash of salt 

Directions: 

Add all of the above ingredients to medium to large pot and bring to a gentile boil on high heat, then cover, reduce to low heat and simmer for about 30-35 min until apples are soft and mixture is cooked through. 

Makes 4.5 cups, 9 servings 

Serving size 1/2 cup Calories 118 Protein 3 g Carb 18 g Fiber 3 g Sugars 6 g Fat 4 g Saturated fat

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Sweet and Spicy Cucumber Salad

Just a few simple ingredients combine to create this delicious side salad that is low in fat and calories but big on flavor! 

Ingredients: 

2 cups sliced cucumbers

2 tablespoons seasoned rice vinegar 

1 tablespoon lemon juice 

1/2 teaspoon Tajin seasoning (a chili lime seasoning blend) 

Directions: 

Add the cucumbers to a small to medium sized bowl. Pour the rice vinegar and lemon juice over them and the sprinkle with the seasoning. Toss to coat and serve. Chill if not serving immediately. 

Makes 2 cups,  4 servings 

Serving size 1/2 cup Calories 21 Protein 5 g Carb 5 g Fiber 1 g Sugars 4 g Fat 0 g Saturated fat 0 g Sodium 314 mg

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