Recipes

Lou’s Low-Fat Blueberry Parfait

Lou’s Low-Fat Blueberry Parfait 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

Recipes

Fire-Grilled Chicken & Vegetable Skewers

Fire-Grilled Chicken & Vegetable Skewers Prep time: 35 mins Cook time: 30 mins Total time: 1 hour 5 mins Serves: 6 Ingredients 1/3 cup olive oil Pinch of sea salt 3 Tbsp white or white wine vinegar 1 pound boneless skinless chicken breast, cut into 1 1/2- inch cubes 4 cups assorted vegetable pieces, such as onions, bell peppers,

Recipes

Oven Baked Beet Chips with Sea Salt

Oven Baked Beet Chips with Sea Salt 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,

Recipes

Grilled Chili Lime Shrimp Skewers

Grilled Chili Lime Shrimp Skewers 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

Recipes

Spinach with Garlic

Spinach with Garlic 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

Recipes

Protein Cookies

Protein Cookies 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 Ferrigno FUEL 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

Recipes

Non-Fat Yogurt & Grape-Nut Dipped Banana Bites

Non-Fat Yogurt & Grape-Nut Dipped Banana Bites Prep time: 5 mins Cook time: 2 hours Total time: 2 hours 5 mins Serves: 1 Ingredients 1 firm banana 3 oz non-fat strawberry Greek yogurt 3-4 Tbsp grape nuts Instructions Slice the banana into thick pieces. Dip the slices in the yogurt then the grape nuts and then freeze two hours,

Recipes

Guilt-Free Banana Pudding Pie

Guilt-Free Banana Pudding Pie 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