Category: #food4life

168 sugar calories ~Shopping List~ 3/4 cup whole-wheat spaghetti, cooked 1 strip bacon 3 cherry tomatoes, cut in half 1/4 cup spinach, chopped Olive oil 5 garlic croutons Salt and pepper ~To do~ Cook bacon according to package directions, and drain on paper towels.  In a bowl, toss together the pasta, crumbled bacon, tomatoes, and…

150 sugar calories ~Shopping List~ 1/2 chicken breast 1 whole-wheat pita 2 slices provolone 1 Tbsp marinara sauce (no sugar added) 1-2 Tbsp fresh basil, chopped 1/4 cup spinach Salt and pepper ~To do~ Heat grill or broiler on high.  Brush chicken with olive oil and season with salt and pepper.  Place chicken in broiler on…

54 sugar calories ~Shopping List~ 1 mai mai fillet 2 Tbsp feta cheese, crumbled 1 Tbsp onion, chopped 2 tsp fresh basil, chopped 2 Tbsp pico de gaillo Salt and pepper 2 small corn tortillas ~To do~ Heat a skillet on medium-high and add a drizzle of olive oil.  Meanwhile, season the fish with salt…

0 sugar calories ~Shopping List~ 1/4 coconut flour 1 Tbsp unsweetened almond milk 2 tsp cinnamon 1 Tbsp Trivia baking blend 1/4 tsp baking powder 1/4 tsp sea salt 1 Tbsp coconut oil 4 eggs Nonstick cooking spray ~To do~ Preheat waffle iron.  Mix all ingredients well in a bowl.  Spray waffle iron with cooking…

156 sugar calories ~Shopping List~ 2 oz whole-wheat penne pasta (hint: a 1 lbs box has 8 2oz servings) 1 Italian sausage 2 Tbsp marinara sauce 1/2 garlic clove, minced Olive oil 1 cup spinach, chopped Salt and pepper Parmesan or feta cheese (optional) ~To do~ Cook pasta and sausage according to package directions.  Heat…

2 sugar calories ~Shopping List~ 1 spinach wrap 1/4 cup arugula 1/4 cup alfalfa sprouts 3 tomato slices 2 eggs Olive oil or butter Salt and pepper Parmesan cheese (optional) ~To do~ Heat a skillet and add a small amount of olive oil or butter. Fry eggs to your liking (over hard works bests for a…

120 sugar calories ~Shopping List~ 1/4 onion 1/2 celery stalk, chopped 1/2 garlic clove, minced 1/4 cup spinach, chopped 1/4 cup black beans (canned is fine, rinsed and drained) 1/4 cup cooked rice 2 Tbsp pepper jack cheese, shredded 1 red bell pepper, top and seeds removed 1 tsp cumin Olive oil Salt and pepper…

72 sugar calories ~Shopping List~ 3-6 scallops Olive oil 1 potato 2 Tbsp butter 2 Tbsp hal and half 1 Tbsp fresh chives, chopped Salt and pepper ~To do~ Scallops:  Rinse scallops and blot with paper towels so that they are fairly dry.  Heat a skillet on medium low, and add a drizzle of olive oil…

0 sugar calories ~Shopping List~ 2 eggs 2 tsp white vinegar 4 slices prosciutto 1/2 avocado, sliced 1/2 tomato, sliced 1 tsp Parmesan cheese Salt and pepper ~To do~ Fill a small shallow saucepan with about 2″ water, and heat to almost boiling; then add 1 or 2 tsp vinegar (vinegar will help the egg whites…

0 sugar calories ~Shopping List~ 3 slices of a large eggplant, 1/2″ thick (lengthwise) Olive oil 2 Tbsp chopped onion 1/4 chopped zucchini 1/4 cup ricotta 2 Tbsp chopped parsley 1 tsp chopped fresh basil 1 Tbsp grated Parmesan, plus extra for garnish 1 egg Salt and pepper 1/2 cup marinara sauce ~To do~ Preheat…