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Day: September 20, 2015

Spicy Cucumber Salad

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Prep time: 20 mins Cook time: 1 hour Total time: 1 hour 20 mins Serves: 4 Ingredients 1/2 cup rice vinegar 2 Tbsp sugar 2 Tbsp fresh lime juice 2 Tbsp fresh ginger, minced 1 red chili pepper, minced (1 1/2 Tbsp) 1 Tbsp toasted sesame oil 3 cucumbers, cut into 1/4-inch slices (thin wedges) 4 scallions, white and […]


Ferrigno Fuel Immunity Smoothie

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Prep time: 7 mins Cook time: 3 mins Total time: 10 mins Serves: 1 Ingredients 2 cups spinach 1/4 cup carrots 1 cup romaine lettuce 1 cup kale 1 cup water (sub hemp milk for omega-3’s) 2 cups frozen strawberries or papaya (to help with inflammation) 1/2 cup frozen blueberries (antioxidants) Instructions Add ingredients in blender, blend until smooth […]

Lou’s Low-Fat Blueberry Parfait

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Prep time: 5 mins Total time: 5 mins Serves: 8 Ingredients 6 ounces plain, non-fat Greek yogurt 3/4 cup blueberries 2 Tbsp low-fat granola Instructions In a bowl or parfait glass, place non-fat Greek yogurt on the bottom, sprinkle with granola and top with blueberries. Serving size: 1 Calories: 95 Fat: 6g Carbohydrates: 6g Sugar: 1g Sodium: 181mg Fiber: 1g Protein: 6g Notes Nutritional values are estimations, not exact values

Oven Baked Beet Chips with Sea Salt

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Prep time: 10 mins Cook time: 45 mins Total time: 55 mins Serves: 10 Ingredients 4 medium red beets (each about 3 inches in diameter) 1 Tbsp olive oil Pinch of sea salt Instructions Heat oven to 325°F (165°C) and arrange racks in the upper and lower thirds. Using a pastry brush, coat two rimmed baking sheets with a […]

Grilled Chili Lime Shrimp Skewers

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Prep time: 30 mins Cook time: 7 mins Total time: 37 mins Serves: 8 Ingredients 1 tsp lime zest Juice of 1 lime 1 jalapeno pepper, seeded and finely minced 1 Tbsp garlic, minced 2 Tbsp low-sodium soy sauce 3 Tbsp olive oil 1 tsp chili powder 1/4 tsp cayenne pepper 2 Tbsp cilantro 1 Tbsp honey 1 1/2 […]

Spinach with Garlic

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Prep time: 10 mins Cook time: 7 mins Total time: 17 mins Serves: 4 Ingredients 1 Tbsp extra-virgin olive oil 1 clove garlic, finely chopped 1 lb spinach, washed and stemmed (or 1 lb Swiss chard, washed, stems sliced and leaves torn) Salt & freshly ground pepper, to taste Instructions Heat oil in a large skillet over medium-high heat. […]

Protein Cookies

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Prep time: 20 mins Cook time: 3 hours Total time: 3 hours 20 mins Serves: 1 Ingredients 1/3 cup oats 1 Tbsp almond or natural peanut butter 1/2 scoop of our favorite protein powder 1/8 – 1/4 cup of skim or low-fat milk 1/2 banana Cinnamon and stevia, to taste Instructions In a small bowl, add the 1/3 cup […]

Guilt-Free Banana Pudding Pie

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Prep time: 15 mins Cook time: 1 hour 10 mins Total time: 1 hour 25 mins Serves: 8 Ingredients 1 package (1.9 ounce) sugar-free vanilla instant pudding and pie filling (4 servings) 2 3/4 cups non-fat milk 4 ripe, medium bananas, sliced 1 (9-inch) ready-made graham cracker pie crust 1 firm, medium banana Light frozen non-dairy whipped topping, thawed […]

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