Crustless Pumpkin Pie to die for!

Ingredients

• 1 1/4 cups splenda
• 3 tablespoons whole wheat flour
• 3 egg whites
• 2 cups canned pumpkin
• 3/4 cup evaporated skim milk
• 1 1/2 teaspoons vanilla extract
• 1/4 teaspoon ground cinnamon

Directions

1. In a mixing bowl, combine the splenda and flour. Add eggs; mix well. Stir in the pumpkin, milk, vanilla and cinnamon if desired; mix until well blended. Pour into a greased 9-in. pie plate. Place pie plate in a 15-in. x 10-in. x 1-in. baking pan; add 1/2 in. of hot water to pan. Bake at 350 degrees F for 50-55 minutes or until a knife inserted near the center comes out clean.

Delicious & Healthy Mashed Potatoes

Ingredients

• 6 tablespoons minced shallots
• 2 teaspoons olive oil
• 1/2 cup low fat, low sodium chicken broth
• 2 teaspoons minced fresh thyme
• ground black pepper to taste
• salt to taste
• 3 small Yukon Gold potatoes
• 1/2 cup evaporated skim milk

Directions

1. Preheat oven to 400 degrees F (200 degrees C).
2. Place the shallots, oil, broth, thyme, pepper and salt in a small casserole dish. Cover and roast until the shallots are very soft and brown, about 45 minutes. Remove the casserole from the oven.
3. Cook the potatoes in a large pot of boiling water until soft, about 20 minutes. Drain and place the potatoes back in the pot over low heat to dry.
4. Heat the milk over medium low heat. Add it to the potatoes and beat with a mixer. Add the roasted shallots and beat again until potatoes are smooth

Work out tips

Came across these tips & wanted to pass them on for anyone trying to get into a work out routine (: No time to start like the present!

1. Be Consistent

Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003, and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.

His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.

"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."

2. Follow an Effective Exercise Routine

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

• Strength training. Even 20 minutes a day twice a week will help tone the entire body.
• Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

3. Set Realistic Goals

"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). "Focus instead on increasing healthy behaviors."

In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

4. Use the Buddy System

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."

5. Make Your Plan Fit Your Life

Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.

Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."

If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.

6. Be Happy

Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.

"If you hate weights, don't go to the gym. You can lose weight and get in shape with any type of training or activity," he says.

And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.

7. Watch the Clock

Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, assistant professor and exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.

"Working out while you have the most energy will yield the best results," says Theodosakis.

8. Call In the Pros

Especially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.

"For some people, attention to flexibility, or balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."

9. Get Inspired

"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.

10. Be Patient

Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results."

Chocolate Pumpkin Bunt Cake done LIGHT

1 3/4 cup whole-wheat flour

1 cup splenda

3/4 cup unsweetened cocoa powder

2 teaspoons baking powder

1 1/2 teaspoons baking soda

1 teaspoon pumpkin pie spice

1/4 teaspoon salt

1 cup nonfat buttermilk

1 15-ounce c unsweetened pumpkin puree

3/4 cup dark brown sugar splenda, packed

2 large egg white, at room temperature

1/4 cup apple sauce

1/4 cup light corn syrup

1 tablespoon vanilla extract

1/2 cup packed confectioners’ sugar

2 tablespoon toasted chopped nuts

Step 1
To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.

Step 2
Whisk flour, splenda, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.

Step 3
Blend 1 cup buttermilk, pumpkin puree and brown sugar splenda in a large bowl with an electric mixer on low speed. Beat in both egg whites. Stir in apple sauce, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.

Step 4
Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.

Step 5
To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with nuts while the glaze is still moist.

Spicy Chicken Tacos

8 whole wheat tortillas

1 pound boneless, skinless chicken breasts, trimmed of fat and cut into thin strips

1/4 teaspoon salt, or to taste

2 teaspoons canola oil, divided

1 large onion, sliced

1 large green bell pepper, seeded and sliced

3 large clov garlic, minced

1 jalapeño pepper, seeded and minced

1 tablespoon ground cumin

1/2 cup prepared hot salsa, plus more for garnish

1/4 cup chopped fresh cilantro

Sliced scallions, chopped fresh tomatoes and reduc, for garnish

Step 1
Preheat oven to 300°F. Wrap tortillas in foil and bake until heated through, 10 to 15 minutes.

Step 2
Meanwhile, season chicken with salt. Heat 1 teaspoon oil in a large heavy skillet over high heat until very hot. Add chicken and cook, stirring until browned on all sides, about 6 minutes. Transfer to a bowl.

Step 3
Reduce heat to medium and add the remaining 1 teaspoon oil to skillet. Add onion and cook, stirring, until they start to brown around the edges, 3 to 5 minutes. Add bell pepper, garlic, jalapeño and cumin. Cook, stirring, until peppers are bright green but still crisp, 2 to 3 minutes more.

Step 4
Stir in salsa and reserved chicken. Cook, stirring, until chicken is heated through, about 2 minutes. Remove from heat and stir in cilantro. Spoon into warmed tortillas and garnish with scallions, tomatoes and sour cream.

Southwestern Cheese Panini (so yummy!)

4 ounces shredded sharp Cheddar cheese

1 cup shredded zucchini

1/2 cup shredded carrot

1/4 cup finely chopped red onion

1/4 cup prepared salsa

1 tablespoon chopped pickled jalapeño pepper, (optional)

8 slices whole-wheat bread

2 teaspoons olive oil

This serves 4 (:

Step 1
Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

Step 2
Combine Cheddar, zucchini, carrot, onion, salsa and jalapeño (if using) in a medium bowl. Divide among 4 slices of bread and top with the remaining bread.

Step 3
Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

Cinnamon apple coffee cake

Ingredients:

1/2 cup packed brown sugar splenda
1/4 cup margarine, softened
2 large egg whites
1/2 cup skim milk
2 cups whole wheat flour
2 teaspoons baking powder
1/2 teaspoons baking soda
2 teaspoons ground cinnamon
1/4 teaspoon salt
1 medium apple, unpeeled, cored and finely chopped

Instructions:

Preheat the oven to 375 degrees F.

Prepare a 9-inch square baking pan with nonstick pan spray.

In a large bowl, beat together the sugar, margarine, and egg whites until smooth.

Stir in the milk.

Add the flour, baking powder, baking soda, cinnamon, and salt and mix just until the ingredients are moistened. (The batter will be stiff.)

Fold in the apple.

Spread the batter in the prepared pan. Bake 25 to 30 minutes, or until a toothpick inserted in the center comes out clean.

Cut into nine 3-inch squares.

Serve warm or at room temperature.

Serves: 9

Apple & Pineapple crisp!

I made this for a ward function and everyone LOVED it!

Ingredients:
4 cups sliced peeled apples
1 (8 ounce) can crushed pineapple
1 tablespoon lemon juice
3/4 cup packed brown sugar splenda
1/2 cup old-fashioned oats
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 cup chopped pecans
1/4 cup melted butter (i use the fake butter that has 0 calories and it tastes just as good!)

Instructions:
Preheat the oven to 350 degree's. arrange the apples in a 9"x9" baking dish sprayed with nonstick cooking spray. Mix the undrained pineapple and lemon juice in a bowl. Spread over the apples. Combine the brown sugar, oats, cinnamon, nutmeg and pecans in a bowl and mix well. Stir in the butter. Sprinkle over the prepared layers. Bake, covered with foil, for 30 minutes; remove the foil. Bake for 10 to 12 minutes longer or until crisp.

Baked salmon dijion

If you like fish, this is a GREAT recipe that is really easy and yummy.

Ingredients:
1 c fat free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 ½ lbs salmon fillet with skin, cut in center
½ tsp garlic powder
½ tsp black pepper
As needed, fat free cooking spray

Instructions:

Whisk sour cream, dill, onion, mustard and lemon juice in small bowl to blend.

Preheat oven to 400° F. Lightly oil baking sheet with cooking spray.

Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper. Spread with the sauce.

Bake salmon until just opaque in center, about 20 minutes.

Honey Mustard Chicken

So simple but super yummy. You can even do this in a crockpot for Sunday dinner. Really good to mix with some brown rice!

Ingredients:

6 boneless skinless chicken breasts

1/4 cup honey

1 tablespoon Dijon mustard

1 tablespoon low-sodium soy sauce

1/4 teaspoon ground ginger

2 teaspoons shallot, minced

1 tablespoon parsley, chopped

Instructions:

Combine honey, mustard, soy sauce, ginger and minced shallot.

Preheat broiler. Spray broiler pan with non-stick cooking spray. Place chicken breasts on pan and brush generously with honey-mustard mixture. Broil 5 to 6 inches from heat for 5 minutes.

Turn, baste again and broil 5 minutes longer, or until chicken is no longer pink when cut into. Brush with remaining sauce, remove to warm serving platter, and sprinkle with chopped parsley.

7 layer salad done right!

I am sure you all have had this salad before but this is the version without all the added calories and junk!

8 cups shredded romaine lettuce

1 cup frozen peas, thawed

1 medium yellow bell pepper, diced

1 cup halved grape tomatoes, or quartered cherry tomatoes

1 cup sliced celery

1/2 cup sliced scallions

1/4 cup nonfat plain yogurt

1/4 cup fat free mayonnaise

2 teaspoons cider vinegar

1-2 teaspoons sugar

1/4 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/2 cup shredded reduced-fat Cheddar cheese

1/2 cup thinly sliced fresh basil

3 strips cooked turkey bacon, crumbled

Step 1
Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.

Step 2
Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

Not your grandma's EGG SALAD

This is a great way to get some lean protein in your day & it is seriously so good on a piece of whole wheat toast or over some lettuce!

2 hard-boiled eggs leave one yolk OUT , peeled and chopped

2 tablespoon finely diced celery

1 tablespoon fat free mayonnaise

2 teaspoons Dijon mustard

1 teaspoon minced green onion

Freshly ground pepper, to taste

salt to taste

Mash all together and ENJOY!!

Chicken Fajita Wraps

8 ounces boneless, skinless chicken breast, trimmed of fat

1 tablespoon lime juice

1/4 teaspoon salt, divided

1/8 teaspoon freshly ground pepper

2 tablespoon reduced-fat sour cream

1 1/2 teaspoons chopped fresh cilantro

Sever dashes of hot sauce, to taste

1/8 teaspoon ground cumin

1 small onion, thinly sliced

2 whole-wheat tortillas, heated (see Tip)

1/2 cup shredded lettuce

1 plum tomato, thinly sliced

Step 1
Preheat broiler.

Step 2
Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper. Let stand at room temperature for 10 minutes.

Step 3
Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.

Step 4
Place the chicken and onion on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion. Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.

Step 5
To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve immediately.

Whole wheat pizza dough

1 1/2 c whole wheat flour

1 package quick-rising yeast, (2 1/4 teaspoons), such as Fleischmann’s RapidRise

3/4 teaspoon salt

1/4 teaspoon sugar

1/2-2 cup hot water, (120-130°F)

2 teaspoons extra-virgin olive oil

Step 1
Combine whole-wheat flour, all-purpose flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.

Step 2
Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.

Step 3
Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Roll and top the pizza as desired (we suggest a 13-inch circle) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.