Pina Colada Protein Smoothie

Pina Colada Protein Smoothie

This Pina Colada Smoothie is delicious and adds protein to keep you feeling full!

Servings: 1, Time: 2 minutes

• ¼ cup pineapple juice, cold
• 1 scoop vanilla UMP (Beverly International UMP Vanilla Protein Powder)
• 3 tbsp sugar-free calorie-free coconut syrup
• 1 tbsp canned crushed pineapple in sugar-free juice (if you can find)
• 1 cup crushed ice or 5 to 8 ice cubes

Place all ingredients in blender with ½ cup water. Blend until desired consistency and enjoy!

Calories: 176, Fat: 1g, Carbs: 18g, Fiber: 1g, Sugars: 10.5g, Protein: 21.5g

For other pina colada smoothie recipes follow Brooke on Twitter

Blueberry 7-UP UMP Cake

If you have not yet tried cooking with Beverly International UMP protein powder you are missing out!  The protein powder which comes in three flavors, vanilla, chocolate, and cookies n creme is low in calories, fat, carbs and high in protein and is the best tasting protein powder out there!  Thank again Amy Steins for this amazing recipe!

Blueberry 7-UP UMP Cake

Servings: 3-4, Prep Time: 2 minutes, Cook Time: 25 minutes

4 scoops vanilla UMP
1/2 cup lowfat blueberry muffin mix (Martha White Mix, Pillsbury brand for example)
3/4 cup diet 7-Up

Mix all ingredients together and pour into a loaf pan. Bake at 350 for 25-30 min. Watch so it doesn’t get “overdone” and enjoy!

Calories 1/4 loaf: 130, Fat: .5g, Sugars: 4g, Carbs: 6g, Protein: 20g, Fiber: <1g

For more healthy and delicious recipes follow Brooke on Twitter

Tara’s No Cook Protein Bars

Tara’s No-Cook Protein Bars

Special thanks to Tara Arellano for submitting this amazing recipe! Find out more about Tara at the bottom of this recipe.

Prep Time: 2 minutes, Servings: 6 bars

• Non-stick cooking spray
• 1 1/2 cup dry oats
• 2 scoops chocolate whey protein
• 2 Tbsp. flaxseeds
• 1 cup nonfat dry powdered milk
• 1/4 cup natural peanut butter
• 1/2 cup water
• 1 tsp vanilla extract
• 1/2 cup raisins/cranberries

1. Spray 8 by 8 pan with cooking spray

2. Combine oats, protien, flaxseeds, dry milk

3. In separate bowl, whisk PB, water, vanilla.  Add this to dry ingredients and make sticky dough.

Add raisins/cranberries last.

4. Using wet hands or spatula sprayed with cooking spray- spread evenly into pan. Freeze for 1 hour or refridgerate for several hours and cut and enjoy.

Calories: 162, Fat: 4g, Protein: 18g, Carbs: 22g, Sugars: 9g, Fiber: 5g

Tara is a bikini and model competitor who just placed in the Top 5 at the recent Fitness America Show in Las Vegas.  Tara is a registered nutritionist and a member of the Iron Divas New Mexico Team. (Picture: Tara competing at the Fitness America Show.)

Brooke’s Taco Salad

 

Brooke’s Taco Salad

Prep Time: 5 minutes, Cook Time: 15 minutes, Servings: 4

4 large La Tortilla Factory Smart and Delicious Low Carb/High Fiber tortillas
4 cups shredded lettuce
1lb lean ground beef
1/2 cup guacamole
1/2 can fat free refried beans
1 cup fat-free cheddar cheese
1 packet dry taco seasoning mix
1/2 cup jalapenos
1/2 cup fat free sour cream
1 cup salsa
2 tomatoes chopped

1. Preheat oven to 425 degrees
2. Spray a large sheet pan with nonstick spray.  Lay tortillas flat on pan and bake for 10-12 minutes until crispy.  Set aside to cool.
3. In a large skillet, cook meat until brown over medium heat.  Drain meat and return to pan.  Add seasoning mix and 2/3 cup of water and cook for an additional 2-3 minutes.
4. In a large bowl, mix together lettuce and tomatoes.  Pour mix into 4 bowls and top with meat, cheese, sour cream, salsa, guacamole, refried beans,and cheese evenly into 4 bowls.  Crunch tortillas into bite size pieces and add to each bowl for topping.  

Calories: 310, Fat: 14g, Carbs: 35g, Fiber: 22.5g, Sugars: 4g, Protein: 38g

 

For more healthy and delicious recipes follow Brooke on Twitter.

Chinese Chicken Salad

Chinese Chicken Salad

Servings: 1 salad, Time: 5 minutes

2 cups romaine lettuce
1 cup shredded green cabbage
3 ounces cooked lean chicken breast, chopped into bit size pieces
1/4 cup chopped avocado
1/2 cupped chopped asparagus
1/2 cup canned mandarin oranges in juice (look for sugar free canned)
1/2 cup sliced water chestnuts, drained and chopped
2 Tablespoons minced scallions
2 Tablespoons Fiber One Bran cereal (original flavor)
1/2 cup all natural sliced almonds

Place lettuce and cabbage in a large salad bowl and toss.
Add oranges and water chestnuts, and then top with chicken.
Sprinkle scallions, Fiber One, and almonds over salad.

Calories: 290, Fat: 8g, Carbohydrates: 28, Fiber: 13g, Protein: 29g

For more healthy and delicious recipes, Follow Brooke on Twitter

Baked Chicken Parmesan

 

Baked Chicken Parmesan

 

1 egg

1 Tbsp water

1/2 cup pine nuts, finely chopped

1/2 cup whole wheat bread crumbs

1/2 tsp Italian seasoning

4 chicken breasts (about 3 ounces each)

2 cups of prepared marinara sauce

1/4 cup shredded part-skim mozzarella cheese

1/4 cup shredded parmesan cheese

 

1. Preheat oven to 425 degrees.  Cover baking sheet with cooking spray.

2.  Whisk egg with water in shallow dish.  Combine pine nuts, bread crumbs, and seasoning in a seperate dish.  Dip chicken into egg and then nut mixture.  Arrange chicken on the prepared baking sheet and coat with cooking spray.

3.  Bake for 10 minutes.  Turn over chicken breasts and top each 1/2 cup of marinara sauce and cheeses.  Bake for 5 to 10 minutes longer or until cheese has melted and the chicken is cooked through the center.

 

Calories: 327, Protein: 29g, Carbohydrates: 14g, Fat: 18g, Fiber: 3g

 

For more delicious and healthy recipes, check out www.brookegriffin.com.

Spicy Peach and Tomato Salsa Pork Chops

 

Ready in 30 minutes, Makes 4 servings

 

Peach and Tomato Salsa

2 Finely chopped large peaches

2 finely chopped plum tomatoes

1/2 cup of diced red onion

2 tbsp jarred jalepenos

3 tbsp lime juice

1/4 cup fresh cilantro

1/4 tsp sea salt

1/3 tsp ground black pepper

 

Pork Chops

1 lb thin pork chop loins

1/2 tsp garlic powder

1/4 tsp sea salt

1/4 tsp parsley

2 tsp pepper

 

1. In a bowl, combine peaches, tomatoes, red onion, and jalepenos.  Pour lime juice over top.  Add cilantro, salt and pepper.  Stir and refrigerate.

2. Remove all visible fat from pork.  Combine seasonings in a bowl and lightly coat each side of pork with seasonings.  Using high heat place pork on a grill pan, cooking for about 3-5 minutes on each side until no longer pink inside.

3. Serve with 1/4 cup of salsa on bottom of plate, set pork chop on top, top pork with 1/4 cup of salsa.

 

Calories: 250, Total Fat: 2g, Carbohydrates: 11g, Dietary Fiber: 2g, Protein: 34g

 

Side Suggestion: Grilled Corn on the Cob

Halibut with Ginger Lime Sauce

Halibut with Ginger Lime Sauce
 
1/2 cup freshly squeezed lime juice
3 tblspns dark soy sauce
1/4 cup ginger paste (find it in produce section — Garden Gourmet)
2 tblspns finely mince shallots or green onions
1 tablespoon olive oil
2 tsps honey
 
4 — 6 ounce skinless halibut fillets
salt and pepper
 
Mix sauce ingredients in a small bowl and allow to stand at least 30 minutes.  Can prepare up to 2 days in advance and refrigerate.  Bring to room temperature before serving.  Serves 4
 
Pat halibut dry with paper towels – place on a greased, rimmed baking sheet and sprinkle with salt and pepper.  Roast at 400 degrees for 12-15 minutes, until fish flakes easily.  Serve over a brown rice blend, topped with sauce.

Special Thanks to Amy Callow for this recipe!

Nutrition Tips for Six-Pack Abs

 

You have to eat right to get those ripped abs you want for bikini season this summer, and believe me it can be hard sticking to a healthy, nutritious lifestyle, especially when there are temptations all around.  Here are a few pointers to help you get your nutrition habits back on track.

Eat to live, don’t live to eat
Eat smaller portions every 3-4 hours
Drink at least 10 full glasses of water every day (this is so important!)
If you mess up, do better the next meal, don’t blow the entire day!
Keep your body energized, never go for long periods of time without food
Always eat a healthy breakfast
Start eating a small serving of protein with every meal
Listen to your body and stop eating when you are full
Have either the after dinner drink or dessert, not both
Reduce stress factors to eliminate stress eating

Check back next week for Brooke’s list of power foods, foods you can and should be eating every day!

Healthy Tuna Melt

 

Healthy Recipes

Lunch

Easy Tuna Melt

Ready in 10 minutes, makes 2 servings

 

1 3oz can of albacore tuna

¼ cup of whole oats

½ cup of salsa

1Tbsp of olive oil

 

1. In a large bowl mix albacore, olive oil, and oats.  With clean hands firm into two small patties.

2. Place patties in a medium sized skillet covered with cooking spray.  Cook for 5 minutes, turning until both sides are golden brown.

3. Top with salsa and sprinkle with grated parmesan cheese if desired.

 

Calories: 220, Fat: 10g, Protein: 24g, Carbs: 17g, Dietary Fiber: 3g

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