• Large fish fillet of choice per person (I used cod.)
• Sliced mixed pepper (red, yellow, orange, green)
• Broccoli florets
• Half an onion
• 1 clove of garlic
• Coconut oil
• Lemon, pepper, salt
Sauté onion and broccoli in coconut oil for a few minutes.
Add chopped peppers and crushed garlic.
Place fish fillet in pan and cook until just done, turning once.
Squeeze lemon juice over fish and add a pinch of salt and pepper to taste.
Note: I enjoy this quick easy meal without carbs, but a small amount of brown rice or quinoa is a great addition for a more hearty meal.
1/2 cup mayonnaise (preferably homemade!)
1/4 cup parmesan cheese
2 tbsp parsley
1 tbsp freshly squeezed lemon juice
1/4 tsp salt
2 egg whites
1 head of cauliflower, steamed whole (washed and trimmed of leaves)
Combine until smooth: mayo, cheese, parsley, lemon juice and salt.
Beat egg whites until stiff and gently fold (do NOT over-mix) into the mayo mixture.
Place steamed cauliflower into a baking dish, spoon fluffy mixture over top and place under the broiler for a few minutes until golden brown. ***Be careful not to burn the top!***
Variation: Steam a variety of vegetables (broccoli, carrots, green beans, mushrooms etc) and toss them together in a larger baking dish. Double the topping mixture, spoon it over top and broil.
Crystal Cosman Vamplew – a 30 minute Bender Ball training session for 2 Teri Holland – a workout party for 4 Gunde Erik Frostrup – a Personal Training session for 2
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…..or take out your phone and open your tracking app!
Take time each day to record your food. This is an important first step to losing weight and increasing your fitness level. January is a good time to take a good look at your habits. Keep the healthy ones and toss out the not-so-healthy ones. Click here to see a good practical food journal that will help you get started. If you prefer to have a diary on-the-go, see which one of these apps suits you best:
My Diet Coach Pro
My Food Diary
MyPlate Calorie Tracker
Kelly’s New Year Fitness packages include a 30 minute sit-down session to deal specifically with food!
This yogurt dessert is only 121 calories per serving. A nice light compliment to a big holiday feast! Serves 4
2 cups plain fat-free yogurt without gelatin (such as Greek yogurt)
2 cups fresh raspberries or sliced strawberries
2 medium kiwi fruit, peeled
2 TBSP sugar
2 tsp finely shredded lime zest, divided use
2 TBSP crème de cassis or other fruit liqueur (optional)
Line a colander with 2 layers of cheesecloth or paper coffee filters and put the colander in a deep bowl (make sure the colander doesn’t touch the bottom of the bowl).
Spoon yogurt into the colander and refrigerate overnight; discard liquid (remaining solid is called yogurt cheese).
Several hours before serving, in a small bowl, gently stir together raspberries and liqueur. Let stand at room temperature for about 30 minutes; drain well.
Peel kiwi and cut each into 6 horizontal slices.
Stir together yogurt cheese, sugar, and 1 tsp of the lime zest.
To assemble in wine glasses (or other dessert dish), place a few raspberries in each of the 4 wine glasses.
Press 3 kiwi slices against the inside of each glass.
Spoon half the yogurt mixture into the glasses.
Spoon remaining berries over yogurt mixture.
Top with remaining yogurt mixture.
Sprinkle with the remaining lime zest.
Cover and refrigerate for 1-2 hours before serving.
Adapted from: Low-Fat and Luscious Desserts by the American Heart Association
Here is a delicious punch for special occasions that can be alcohol-free …or not! The syrup is an extra step and requires a few unusual ingredients (available at Save On Foods), but the taste is worth it!
Makes about 18, 6 ounce servings
Ingredients for the Cranberry Rosemary Syrup:
2 1/2 cups fresh cranberries (12-ounce bag)
2 ounces fresh ginger, skin on and sliced (about 1/2 cup)
1/2 cup sugar
3 cups cranberry juice cocktail, no sugar added
2 large sprigs fresh rosemary
Instructions – Cranberry Rosemary Syrup:
Blitz the cranberries and ginger in a food processor until roughly chopped.
Add to the sugar and cranberry juice cocktail in a 3-quart saucepan and mix.
Bring to a boil, then add the rosemary.
Lower the heat and simmer for 5 minutes.
Let cool, ideally overnight in the refrigerator.
Strain through a fine mesh strainer and discard the solids. You should have about 3 cups of thin syrup. Syrup can be refrigerated for up to 1 week or frozen.
Ingredients for the Cranberry Punch Mix:
1/4 ounce black tea leaves (decaffeinated if desired)
4 cups boiling water
3 cups Cranberry Rosemary Syrup
1/4 cup pomegranate molasses, without any added sweeteners
1/4 cup non-alcoholic orange bitters, such as Fee Brothers
Instructions – Cranberry Punch Mix:
Place the tea leaves in a large heatproof bowl.
Pour the boiling water over them and steep for 3 minutes.
Strain out the leaves.
Whisk in the Cranberry Rosemary Syrup, pomegranate molasses, and orange bitters.
Refrigerate the punch mix for at least 4 hours, or overnight.
Non-Alcoholic Cranberry Fizz
To serve a non-alcoholic drink, stir the punch mix together with 6 to 7 cups tonic water. Serve over ice.
Gin Cranberry Fizz
To serve an alcoholic drink, stir the punch mix together with 2 cups gin and 4 to 5 cups tonic water. Serve over ice.