All About Fitness

Fit + Healthy + Happy


November 2015







Fig-and-Walnut Energy Bars


Cooking spray
1 cup quick-cooking oats
1 cup bran cereal
1/4 cup whole-wheat flour
1 cup walnut pieces
1 1/2 cups coarsely chopped stemmed dried figs
1/2 cup nonfat dry milk
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 cup honey
2 large eggs

Preheat the oven to 350. Coat a 9-by-13-inch baking pan with cooking spray.

Place the oats, cereal, flour, walnuts, figs, dry milk, cinnamon and ginger in a food processor; coarsely chop.

Add the honey and eggs; pulse until well combined.

Transfer the mixture to the pan; spread evenly with your fingers. Bake until lightly browned around the edges, about 20 minutes. Cool in the pan for 15 minutes, then cut into 16 bars. Store in an airtight container at room temperature for up to 3 days, or wrap individually and freeze for up to 3 months.

Per bar: Calories 149; Fat 6 g (Saturated 1 g); Cholesterol 27 mg; Sodium 31 mg; Carbohydrate 22 g; Fiber 4 g; Protein 5 g

Spicy Yogurt- Hummus Dip


Stir Together 1/4 cup each 2% Greek yogurt and hummus with a few dashes of hot sauce. Serve with cut vegetables

about 140 calories

Banana Dippers


Cut a banana into 1 1/2-inch chunks.Spread one end of each with about 1/2 teaspoon peanut butter and dip in your favourite or trail mix

about 160 calories

Salmon Hash


1/4 cup nonfat plain Greek yogurt
1 tablespoon dijon mustard
2 tablespoons chopped fresh dill
2 tablespoons extra-virgin olive oil
3 cups frozen cubed hash browns
Kosher salt and freshly ground pepper
1 red onion, thinly sliced
2 bell peppers (red and/or green), chopped
3/4 pound skinless salmon fillet, cut into 1/2-inch pieces
8 cups baby arugula
Lemon wedges, for serving (optional)

Mix the yogurt, mustard and dill in a small bowl.

Heat 1 1/2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the hash browns, sprinkle with 1/4 teaspoon each salt and pepper, and cook until browned, about 12 minutes. Transfer to a bowl.

Heat the remaining 1/2 tablespoon olive oil in the skillet, then add the onion, bell peppers and 1/4 teaspoon salt; cook until golden, about 8 minutes. Add the salmon and cook, stirring occasionally, until just cooked through, about 3 minutes. Return the hash browns to the skillet to heat through, then remove from the heat and stir in 3 tablespoons of the yogurt mixture. Season with salt and pepper.

Stir 1 tablespoon water into the remaining yogurt mixture and toss with the arugula in a medium bowl. Serve the salmon hash with the arugula salad, and lemon wedges, if desired.

Per serving: Calories 306; Fat 17 g (Saturated 3 g); Cholesterol 50 mg; Sodium 292 mg; Carbohydrate 18 g; Fiber 4 g; Protein 21 g

Crustless Caprese Quiche


Nonstick cooking spray
1/3 cup plus 2 tablespoons whole wheat or other whole grain breadcrumbs
2 teaspoons extra-virgin olive oil
1 medium onion, diced
Kosher salt
4 plum tomatoes (2 chopped and 2 thinly sliced crosswise)
2 large eggs plus 2 large egg whites
1/2 cup part-skim ricotta cheese
1/2 cup 2-percent milk
1/4 cup packed fresh basil leaves, thinly sliced, plus 1 sprig for garnish
4 ounces shredded part-skim mozzarella

Preheat the oven to 350 degrees F. Coat a 9-inch deep-sided pie pan with nonstick cooking spray. Evenly sprinkle 2 tablespoons of the breadcrumbs into the pan.

Heat the oil in a large nonstick skillet over medium-low heat. Add the onion and 1/8 teaspoon salt and cover the skillet. Cook, stirring occasionally, until the onions soften without color, about 15 minutes. Stir in the chopped tomatoes and cook for 1 minute. Transfer to a medium bowl and set aside.

Meanwhile, add the eggs, egg whites, ricotta, milk, the remaining 1/3 cup breadcrumbs and 3/4 teaspoon salt to a blender until well combined and smooth. Stir in the sliced basil and the onion-tomato mixture.

Pour the egg mixture into the prepared pie pan. Sprinkle with the mozzarella. Arrange the sliced tomatoes in an overlapping style around the top.

Bake until the eggs are set and the cheese is lightly browned, about 35 minutes. Let stand for 10 minutes to complete the cooking process. Garnish with the fresh basil sprig. Slice into 4 wedges with a sharp knife and serve.

Low-Fat Raspberry-Corn Muffins


Cooking spray
1 1/2 cups all-purpose flour
2 1/2 cups yellow cornmeal
1 1/2 cups sugar
1 tablespoon baking powder
3/4 teaspoon salt
2 cups low-fat buttermilk
1/2 cup apricot nectar
3 tablespoons grapeseed oil
2 teaspoons vanilla extract
1 teaspoon grated orange zest
4 large egg whites
2 cups frozen raspberries

Preheat the oven to 375 degrees F. Line a 12-cup muffin pan with paper liners or 6-inch squares of parchment paper and mist with cooking spray. (Use parchment paper if you want a more domed muffin; the batter will cling to the paper as it rises.)

Whisk the flour, cornmeal, 3/4 cup sugar, the baking powder and salt in a medium bowl. In another bowl, whisk the buttermilk, apricot nectar, grapeseed oil, vanilla extract and orange zest until combined.

Beat the egg whites and remaining 3/4 cup sugar in a large bowl with a mixer on medium-high speed until stiff peaks form, about 8 minutes. Whisk the buttermilk mixture into the dry ingredients until just moistened. Gently fold in the egg-white mixture until almost combined, then fold in the raspberries; do not overmix.

Divide the batter among the prepared cups (an ice cream scoop works well). Bake until a toothpick inserted into a muffin comes out clean, 30 to 35 minutes. Remove the muffins from the pan and cool on a rack.

Per muffin: Calories 293; Fat 5 g (Saturated 1 g); Cholesterol 3 mg; Sodium 338 mg; Carbohydrate 60 g; Fiber 3 g; Protein 7 g

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