greek yogurt

Hack Your Summer with these Cool Tricks

Are you ready for fun in the sun??

But really, are you ready for all that comes along with that? The beautiful weather lures us out in the heat, but lurking everywhere all Summer long are cold, sugary temptations like ice-cream and popsicles! And spending all that extra time out in the sun is sure to affect your hydration – which as we’ve learned in the past has drastic implications for our health and fitness goals.

But fear not! We have some great tricks you can use this Summer to keep you cool, well hydrated and most importantly satisfied all Summer long without boosting your sugar intake.

Protein-Packed Coconut Popsicles

Few things are more satisfying than an ice cold popsicle on a hot, dry day! Boost your protein and energy with this delicious alternative to popsicles containing all kinds of additives, preservatives etc. It’s super simple!

– Blend 2 Scoops of Bio-Whey with 1 Can Full Fat Coconut Milk
– Pour into popsicle molds and serve frozen

Frozen Grapes

Hands down one of the easiest ways to cool down with a delicious treat is to freeze your grapes! Wash beforehand and pat dry so they don’t all clump together. Put in the freezer and enjoy them straight out of the icebox! Or if you want a slushier texture let them thaw a couple of minutes before eating.

Protein Packed Yogurt

Greek Yogurt is another great way to keep cool, and you can boost the flavor and nutrition by mixing in a scoop of Bio-Whey and 1-2 tsp of water to thin a little. 37 grams of protein come packed into this combo!

Stay Well Hydrated

Like the glue that holds together all of your sound nutrition choices, hydration is essential for ensuring your body is working properly and handling the nutrients you are giving it in an effective way! If the taste of water just doesn’t do it for you, consider flavoring it with some citrus! And if carrying a lemon around with you is not really your thing…maybe try something like True Lemon. True Lemon contains no artificial sweeteners, real fruit flavor, and no preservatives; their new crystallized citrus comes in lemon, lime, grapefruit and orange flavor.

Tired of the ice melting in your water bottle within moments of stepping outside into the hot sun? Fill it half full and freeze your bottle over night lying on it’s side. That way when you fill it up the long, vertical ice cube will keep your water refreshingly cold much longer!

Now, no Summer post would be complete without a suggestion for the grill, so save time and flavor up that boring chicken! Before freezing your chicken, toss in your marinade! As the chicken thaws it will be soaking up the tasty flavors. Try lime juice, soy sauce, and ginger OR a lemon juiced w/ zest, garlic, olive oil, thyme, and salt/pepper.
https://www.noshtastic.com/grilled-paleo-lemon-chicken-thyme/

Spicy Chicken Wrap from Ellipse

Spicy Chicken Wraps

Ingredients:

  • 1/4 cup fat free greek yogurt
  • 2 Tbsp. chili garlic sauce
  • 4 multigrain wraps
  • 2 cups chopped roasted chicken breast
  • 1 cup thinly sliced romaine lettuce
  • 1 cup matchstick-cut carrots
  • 1 cup sliced green onions (about 7)

Preparation:

1. Combine yogurt and chili garlic sauce in a small bowl.

2. Spread mixture evenly over half of each wrap.

3. Top yogurt mixture evenly with chicken and remaining ingredients.

4. Roll up and secure ends with wooden picks, if desired.  Yield 4 servings (1 wrap)

Nutritional  Information:  Each serving: 289 calories, 10.1g. fat (1.5g saturated), 32g protein, 24g carbs, 10g fiber, 887mg sodium, 65mg cholesterol, 3mg Iron, 63mg Calcium

 

Asian Chicken Salad Lettuce Cups by Ellipse

 Hi Everyone,

  Here is a terrific recipe to make a big batch and have quick and easy meals for lunch or dinner on the run!  You can wrap this chicken salad in a Boston lettuce leaves, toss it in a pita pocket or, serve it on whole wheat toast!  Enjoy!

Asian Chicken Salad Lettuce Cups
3-4   Small Chicken Breasts
1      Cup Shredded Carrots
1      Can (8 oz.) Sliced Water Chestnuts (halved)
6      Scallions, diagonally sliced
1/4  Cup of Greek Yogurt
1/4  Cup of Asian Salad Dressing
1      Head of Boston Lettuce

GARNISH:  Hot pepper flakes (like Mrs. Dash – Extra Spicy)

 Directions:  Thoroughly cook chicken breasts and then shred the chicken into bite-size pieces.  Place the chicken in a bowl with the carrots, water chestnuts, & scallions.  In a small bowl, whisk yogurt with salad dressing, and then toss this with the chicken mixture.  Spoon into lettuce leaves and sprinkle with hot pepper flakes if desires.

Serves:  4
Total Calories: 227  Carb=20g Prot=31g Fat=3.5g

Barbequed Turkey Sandwiches

Are you searching for a new recipe to serve during your football game party?  This delicious recipe is perfect to serve to a crowd as you can simply double the recipe!  A tailgate party sandwich you can enjoy without the guilt!  A great topping  to this sandwich is a dab of fresh coleslaw!!

Barbequed Turkey Sandwiches

1   Medium Onion, finely chopped
2   Tsp. Olive Oil
3/4 Cup Chili Sauce
1/2 Cup Water
2   Tbsp. Worcestershire Sauce
1   Tbsp. Brown Sugar
3   Cups Shredded Cooked Turkey Breast
6   Whole Wheat Hamburger Buns, split

Directions:  In a large saucepan, saute onion in oil until tender.  Stir in the chili sauce, water, Worcestershire sauce, and brown sugar.  Bring to a boil.  Reduce heat; simmer, uncovered, for 5 minutes.  Stir in turkey; heat through.  Serve on buns.

Serves:  6
Total Calories: 278   Carb=32g Prot=25g Fat=8.9g

 Ellipse Tip:  Some great options for buns are Village Hearth Light Buns, Sara Lee De-Light, and Arnold’s Sandwich Thins.

“Super Bowl” of Chili!!

Hi Everyone,

As you prepare for the big game this Sunday, here is a recipe that will feed a crowd!  This chili can be made ahead and left to simmer on the stove or placed in a slow cooker to keep warm after you are finished cooking!  Enjoy the day and game with friends, but why not enjoy a healthy dish, too?

“Super Bowl” of Chili!!

1.5 Lbs. Extra Lean Ground Turkey

2    Cloves Garlic, minced

16  Cups (or 4 qt.) of Tomato Juice

1    16-Oz. Can Kidney or Chili Beans

2    16-Oz. Cans Stewed Tomatoes

2    Tbsp. Chili Powder

1/4 Tsp. Salt

1/4 Tsp. Pepper

5    Cups Whole Wheat Noodles, cooked

Directions:  In a large kettle over medium heat, stir together tomato juice, beans, tomatoes, chili powder, salt, and pepper.  Let simmer and begin to warm.

Meanwhile, boil water and cook noodles until tender or according to packaging directions.  Once cooked; drain and add to soup mixture.

In a non-stick skillet coated with cooking spray, add garlic and sauté for about 1-2 minutes.  Add ground turkey and brown turkey into small crumbles; cooking until all pink is gone and turkey is cooked through.  Add the turkey to the soup, stir together, and cook soup to desired temperature and serve!

Serves:  10

Total Calories: 280   Carb=35g Prot=25g Fat=1.8g

Tiffany’s Tip:  1)  Having more than 10 people?  Just double the recipe!!  2)  Add a dollop of plain fat-free Greek yogurt to the top of your bowl of chili to add a cool taste to a hot bowl of soup!

Shrimp & Crab Wrap

Shrimp and Crab Wrap

12   Pre-cooked Shrimp, chopped

1/2 Cup Imitation Lump Crab

4     Tbsp. Fat-free Plain Greek Yogurt

1     Heaping Tbsp. of Dry Ranch Dressing Mix

1/2 Small Tomato, chopped

1/4 Cup Shredded – Reduced Fat Cheddar Cheese

2     Large Lettuce Leafs

2     Whole Wheat Tortillas

Directions:  Chop pre-cooked shrimp, crab meat, and tomato; add to mixing bowl.  Stir Greek Yogurt and Dressing Mix into the same bowl.  Place large lettuce leaf on each tortilla, top each with 1/2 of the seafood mixture, and sprinkle each with 1/2 of the cheese.  Roll into a wrap and enjoy!

Serves:  2

Total Calories: 234   Carb=28g Prot=27g Fat=2.8g

Tiffany’s Tip:  If you are not a seafood fan, you can swap the shrimp and crab meat out for canned chicken, diced chicken breast, leftover turkey, or leftover pork tenderloin!

Chicken Fajitas by Ellipse

Hi Everyone~

Making your own chicken fajitas at home can save you tons of calories and fat!  When dining out, while fajitas may be the best choice on the menu, they are typically prepared in butter and oil.  This only adds unneeded fat and calories.  The average serving of Chicken Fajitas at a restaurant contains 760 calories and 19 grams of fat.  This DOESN’T include any condiments such as sour cream, cheese, guacamole, etc….  Beware of those extras….they’ll get you every time!

Chicken Fajitas by ELLIPSE!

3 Boneless Skinless Chicken Breasts

2 Medium Green Peppers

2 Medium Red Peppers

1 Large Onion

1 Clove Garlic

8 Whole Wheat Tortillas

Fresh Lemon Juice

Taco Seasoning Mix

Directions:  In a non-stick skillet, add a ¼  cup water and 3 chicken breasts and heat over med-high heat.  Boil the chicken in the skillet and shred as chicken is cooked.  Add water as needed.  When chicken is cooked, add 2 tablespoons of taco seasoning mix.

Meanwhile, heat a separate skillet over medium heat and add 1 tablespoon of lemon juice and 1 clove of minced garlic.  Let cook for about 2 minutes, and then add sliced peppers and onions.  Mix onions and peppers and add a splash of water to pan to help soften the veggies.  When cooked through, squeeze additional lemon juice over the top.

Serve chicken and veggies on whole wheat tortillas and enjoy!

Serves:  4

Total Calories: 307   Carb=21g Prot=44g Fat=6.8g

Tiffany’s Tip:  Once you have your chicken and veggies wrapped into your tortilla, top with a dollop of Fat-free Plain Greek Yogurt!  This adds a touch more protein and very few calories.  Greek Yogurt is always a great swap for sour cream!

Chimichangas by Ellipse

Hi Everyone,

Looking for a spicy recipe that the whole family will enjoy?  This is a terrific recipe for to swap out for the traditional deep-fried chimichanga that you can order at your favorite restaurant!  Instead of deep-frying, you simply assemble the burrito, spray it with cooking spray, and brown it in the oven.  This method leaves the shell nice and crunch without all the added fat and calories!

Chimichangas by Ellipse

1 Package of Extra Lean Ground Turkey

1 Can Fat Free Refried Beans

1 Package of Low Carb Tortillas

1 Jar of Salsa

5 Kraft Fat Free single cheese slices

Pam Cooking Spray

Garnish of Lettuce & Tomato

Directions:  Lightly spray cooking pan with PAM cooking spray and brown Ground Turkey.  When turkey is completely browned, add 1 jar of thick and chunky type salsa.  Simmer for about 5 minutes.  Meanwhile spread a thin layer of refried beans in the middle of each tortilla, top with 1/5 of turkey mixture, and one slice of fat free cheese.  Fold in four side of tortilla and place seam side down on cookie sheet.  Spray lightly with PAM cooking spray and place in oven at 375 for about 15 minutes or until shells look slightly crisp.  Top with shredded lettuce, tomatoes, and fat free Greek yogurt.

Recipe = 5 servings

Total Calories: 321   Carb=25g Prot=43g Fat=4.1g

Tiffany’s Tip:  I like to turn the broiler on for the last 1 or 2 of cooking to allow the shells to brown just a little on the top.  A great topping is a little Greek Yogurt…..use it like sour cream!  Tons of protein and very few calories!

Favorite Pairings by Ellipse Fitness

Hi Everyone ~

Here are a few favorite pairings of Ellipse!

1.  Mix 1 Cup Milk with 1 Scoop WHEY Protein Powder.  Add Special K Added Protein Cereal!  Complete package breakfast with Protein, Milk, and Carbs!  Add fresh fruit if you’d like!

2.  Fat Free or 1% Cottage Cheese whipped in a blender to a smooth consistancy.  Add Fat free, Sugar free Pudding mix and it tastes like cheesecake!  My favorite pudding mix flavor is cheesecake, but you can also use chocolate or vanilla!

3.  Mmmmm…Egg Beaters with 2 tablespoons of Mrs. Renfro’s Salsa!  You just can’t go wrong!  Slide this on a whole wheat tortilla and make a Mexican Omelet Wrap!

4.  A small carton of Fat-free Plain Greek Yogurt mixed with taco seasoning mix.  I use this as a dip and use the Quaker White Cheddar Rice Cakes for dipping!

5.  Eggo Nutri-Grain Low Fat Waffles topped with Sugar Free Strawberry preserves are a breakfast favorite!  Or…enjoy this anytime with a 1/2 cup of cottage cheese!

6.  Need to whip up dinner in a hurry?  Grab some pre-cooked shrimp and toss with fresh peppers and a 1/2 cup of Uncle Ben’s Wild/Brown Rice!

Tiffany’s Tip:  Don’t get bored with your meal plan!  Keep it interesting and try new things.  You never know what might be your next “favorite”!