4 cups, shredded green cabbage, packed
4 cups shredded purple cabbage, packed
4 cups stemmed and shredded kale, packed
3 cups grated carrots
1 cup low-fat plain Greek yogurt
2 Tbsp minced jalapeno
1 small clove garlic, grated
1 lemon, zested and juiced
2 Tbsp canola oil
2 Tbsp rice wine vinegar
1 tsp salt
1/4 tsp pepper
2 scallions, sliced (1/3 cup)
1/4 cup roasted, unsalted peanuts roughly chopped (optional)
1. Combine cabbages, kale and carrots in a large bowl.
2. Mix dressing ingredients together in a small bowl
3. Pour dressing over cabbage mixture and toss to combine. Season to taste.
4. Serve topped with scallions and peanuts, if using.
Makes 10 servings. Each serving: 110 calories, 6g. fat (1g saturated), 5g protein, 12g carbs, 4g sugar, 3g fiber, 288mg sodium, 1mg cholesterol
1 cup graham cracker crumbs
1/4 cup unsalted butter, melted
1 Tbsp sugar
2 (8 oz) pckgs. 1/3 less fat cream cheese
2/3 cup sugar
1 Tbsp cornstarch
1/2 cup seedless strawberry jam
1/4 tsp salt
1 tsp vanilla
5 drops red food coloring
2 (5.3 oz) containers strawberry Greek yogurt
1 cup fat free whipped cream or whipped topping
For the Crust
1. Preheat oven to 325 degrees. Place foil liners in standard size muffin/cupcake pans.
2. Combine graham cracker crumbs, melted butter and sugar. Press 1 Tbsp of mixture into each liner.
For the Filling
1. Beat cream cheese with cornstarch, sugar and salt until light and fluffy. Add strawberry jam, vanilla and food coloring. Mix until combined. Add eggs one at a time mixing well. Mix in Greek yogurt.
2. Pour cheesecake mixture over crusts. Fill each liner nearly to the top. Bake for 20 minutes until the edges are set but the center remains wobbly.
3. Cool in pans for one hour. Then place in refrigerator. Chill at least four hours before serving. Top with light whipped cream and strawberries.
Nutritional Information: 213 calories; 24 g carbs; 10g fat; 4.9g protein; 19g sugar
4 lean pork chops
8 Springs of fresh rosemary
2 tablespoons olive oil
Salt and pepper to taste
1. Rinse pork chops in water and pat dry with paper towels.
2. Prep your rosemary—simply run your fingers back-wards over the rosemary stems to remove the leaves from the twigs.
3. Place pork chops, rosemary and olive oil in a zip-lock bag , massage ingredients together and refrigerate for at least 1/2 hour or even over night.
4. Grill or broil until done— internal temp 170 degrees.
Nutrition Information (per pork chop)
Calories – 245; Total fat – 13g; Sat. fat—3g;
Cholesterol—76mg; Sodium—359 mg; Carbs—2gm; Fiber 1gm; Sugars—0gm; Protein— 34 gm.
1 bunch asparagus, (about 1 pound), trimmed
2 tablespoons white vinegar
1 tablespoon reduced-sodium soy sauce
2 teaspoons canola oil
1 teaspoon toasted sesame oil
1/2 teaspoon grated fresh ginger
2-3 dashes Asian red chile sauce, such as sriracha (optional)
1 bunch radishes, trimmed and cut into wedges
2 tablespoons finely chopped scallion
1. Fill a medium bowl with ice water and place by the stove. Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket.
2. Thinly slice asparagus stalks on the diagonal, leaving the tips whole. Place in the steamer basket and steam until ten-der-crisp, about 1 minute. Transfer the asparagus to the ice water. Drain.
3. Combine vinegar, soy sauce, canola oil, sesame oil, ginger and chile sauce (if using) in a large bowl. Add the asparagus, radishes and scallion; toss to combine. Serve warm or room temperature.
Makes 4 one cup servings Nutritional Info Per serving: 66 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 3 g protein; 3 g fiber; 181 mg sodium; 359 mg potassium.
4 large eggs
4 large egg whites
1 cup nonfat milk
2 tablespoons Dijon mustard
1 teaspoon minced fresh rosemary
1/4 teaspoon freshly ground pepper
5 cups chopped spinach, wilted (see Tip)
4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
1 cup diced ham steak, (5 ounces)
1/2 cup chopped jarred roasted red peppers
3/4 cup shredded Gruyère, or Swiss cheese
1. Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
2. Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
3. Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.
Nutrition: Per serving: 286 calories; 10 g fat (4 g sat, 3 g mono); 167 mg cholesterol; 23 g carbohydrates; 23 g protein; 4 g fiber; 813 mg sodium; 509 mg potassium.
Make Ahead Tip: Prepare casserole through Step 2;refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step 3.
1 cup unsweetened almond milk
1/2 cup plain low fat Greek yogurt
1/4 cup PB2
1/4 tsp salt
2 Tbsp. Baking stevia or 1/4 cup sweetener that measures like sugar
1 cup old fashioned oats
1/4 cup protein powder
1. In a small bowl, mix all of the ingredients together. Divide between 2 small bowls, mugs, or mason jars. Cover and refrigerate overnight (or for at least an hour (or more) so the oats soften and absorb the liquid).
2. Top with a few chocolate chips if desired!
3. Enjoy cold, or microwave for 30-60 seconds to en-joy warm!
Makes 2 servings
Nutrition: 300 calories; 7g fat; 40g carbohydrates; 7g Fiber; 5g sugar 30g protein
2 lbs. boneless, skinless chicken breast, cut into chunks
3 garlic cloves, minced
3/4 tsp. dried basil
1/3 cup reduced sodium soy sauce
1/3 cup reduced sugar ketchup
1/4 cup raw honey
Pinch red pepper flakes
1. Whisk together the garlic, basil, soy sauce, ketchup, and honey.
2. Add the chicken to the crockpot.
3. Pour the sauce over and mix everything together.
4. Cook on low for 4 hours. If at any point the chicken seems to be drying out, add a little chicken broth.
5. For crispy outside, spread onto a baking sheet and broil for 3-5 minutes.
Servings: 8 servings Serving Size: about 2/3 cup Nutritional Info: 177 calories, 3g of fat, 16.6g of carbohydrates, .2g of fiber, 24.6g of protein
2 lbs zucchini (about 2-3 large zucchini)
9 oz package frozen artichoke hearts, thawed and squeezed of excess water
zest of 1 lemon
1 tbsp lemon juice
2 cloves garlic
1 cup roughly chopped leaves of parsley (about 1/2 a bunch)
1/4 cup walnuts
pinch of salt and pepper
1/4 cup extra virgin olive oil
1 oz parm cheese, grated (about 1/2 cup)
1. Cut the stem off the zucchinis, then use a mandolin or potato peeler to slice them into long thin ribbons. They should be about 1/8 inch thick, if they’re too thin they won’t stand up on the own, but if they’re too thick, they won’t be flexible enough to roll. Give each one a little sprinkle on both sides with salt and pepper.
2. Heat the grill to high, and do a quick sear of the zucchini. Since they are really thin, they should only be on the grill for about 30-60 seconds, just enough give them some little grill marks. Remove the grilled zucchini ribbons to a plate.
3. In a food processor, throw in the artichoke hearts, lemon zest, lemon juice, garlic, parsley, walnuts, and a big pinch of salt and pepper. Let the food processor run for a until everything is chopped up, and be sure to stop and scrape down the sides from time to time. With the food processor running, stream in the olive oil. Scrape the pesto out into a bowl, and stir in the grated parmesan.
4. Place a spoonful of artichoke pesto into each zucchini ribbon, and roll it up into a little roll. Serve and enjoy!
FOR IMMEDIATE RELEASE
March 4, 2015
Ellipse Fitness Darboy Announces New Ownership
Appleton, WI. – Ellipse Fitness, a fitness and nutrition franchise based in Appleton, WI, announced today that Jamie Harris has purchased the Darboy location effective immediately.
“I started my journey with Ellipse Fitness after purchasing a horse I was unable to ride due to my weight. The coaching team provided guidance and alternatives to ensure the exercises fit my capabilities. The support and knowledge they have given me was lifesaving. I have lost 130+ pounds following the workouts and nutrition program. I am incredibly excited to purchase a business where I personally achieved my weight loss and fitness goals and help others do the same.” said Harris.
Harris received her AFAA Personal Trainer Certification in 2014 and joined Ellipse as a Fitness Coach. Jamie is extremely open to discussing her journey with others and providing insight on how she was able to achieve her personal goals.
Ellipse Fitness Darboy will stay at W5361 County Road KK in Appleton. The phone number remains 920-882-3726.
About Ellipse Fitness®:
Founded in 2002, Ellipse Fitness is a fitness and nutrition franchise specializing in group exercise classes, one on one training and nutrition programs for our members. Our proprietary workouts emphasize functional movement, cardiovascular training, building core strength and adding lean muscle mass. For information on programs and locations please visit ellipsefitness.com. For information about owning an Ellipse Fitness franchise please visit ellipsefitnessfranchise.com.
866 934 7167
Ellipse Fitness, Ellipse Fitness Franchise, Jamie Harris
6 ounces dark chocolate, chopped
1 15 oz. container part-skim ricotta cheese
1/4 cup fat free half and half
1/2 tsp vanilla
Raspberries or small strawberries (optional)
1. Place chopped chocolate in a microwave safe bowl. Microwave, uncovered, on 70% power (med-high) for 1 minute; stir. Microwave on 70% power for 1-2 minutes more, or until chocolate is melted, stirring every 15 seconds.
2. In a food processor bowl combine cheese, half and half and vanilla. Cover and process until combined. Add melted chocolate while food processor is run-ning. Process until well combined.
3. Spoon into small bowls, cover and chill for up to 24 hours. If desired, garnish with fresh berries.
Makes 10 servings—1/4 cup per serving
Nutrition: 153 Calories ; 9g Total fat (2g Saturated fat, 2g Monosaturated fat);