Fitness Together Temecula Personal Training

Recipes from the Fitness Together Newsletter

Protein Pumpkin Pancakes
White Bean Hummus
Low Carb Pumpkin Muffins
Moroccan Stew
Spinach and Egg White Wrap
Herb-Coated Halibut with Zucchini and Whole Wheat Couscous
Grilled Bok Choy
Easy Turkey Wrap
Seasoned Ahi Steak
Rosemary Dijon Chicken
Chocolate Peanut Butter Protein Bars
Spicy Veggie Stir Fry
Simple Spaghetti Squash
Sunny Day Grilled Chicken
Summertime Shrimp Salad 
Turkey & Roasted Red Pepper Wraps w/ Tarragon Cream Cheese
Baked Cod with Lemon-Herb Crust and Parslied Potatoes
Fast and Healthy Fish Tacos

• 4 large eggs
  
• 3/4 cup egg whites
  
• 1 can of pumpkin
  
• 1 cup almond meal
  
• 1 teaspoon baking powder
  
• 1 teaspoon vanilla extract
  
• dash of nutmeg
  
• 1 teaspoon ground cinnamon
  
• cooking spray
  

1. In a medium bowl, mix all of the ingredients together.
   
2. Heat pancake griddle to medium heat and coat with cooking spray.
   
3. Cook each side about 3 minutes until brown, then flip and cook remaining side.
   

• 2 cans white beans, drained and rinsed
  
• 1 small onion, chopped
  
• 3 cloves garlic, minced
  
• 1/4 cup whole wheat bread crumbs
  
• 1 Tablespoon Dijon mustard
  
• Juice of 1 lemon
  
• 1 teaspoon olive oil
  
• 1/2 teaspoon dried basil
  
• 1/2 teaspoon dried thyme
  
• dash of salt
  

1. Throw everything into the food processor and blend until smooth and creamy.
   
2. Spread onto bread or use as a dip for cut veggies.
   

• 1/2 cup coconut flour (find at natural foods store)
  
• 2 teaspoons ground cinnamon
  
• 1/2 teaspoon ground nutmeg
  
• 1/4 teaspoon ground cloves
  
• 1/2 teaspoon baking soda
  
• 1/2 teaspoon salt
  
• 1/2 cup canned pureed pumpkin
  
• 6 eggs, beaten
  
• 3 Tablespoon coconut oil, melted
  
• 1/3 cup honey
  
• 1 teaspoon vanilla extract
  
• 12 pecans for topping
  

1. Preheat oven to 400 degrees F. Oil muffin pans.
   
2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
   
3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
   
4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
   
5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
   
6. Place on wire rack to cool.
   

• 1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
• 1 large size yellow onion, finely chopped
• 2 large size red bell peppers, seeded and chopped
• 2 or 3 garlic cloves, minced
• 1 teaspoon agave nectar or pure maple syrup
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground cumin
• 1 teaspoon grated or minced fresh ginger
• 1/2 teaspoon saffron
• 2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
• 1 can (15oz) diced tomatoes, undrained
• 1 can (15oz) chickpeas drained and rinsed
• Salt and pepper to taste

1. Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
2. Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
3. Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
  

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

• 6 scallions, chopped
• 1 cup packed fresh cilantro
• 1/2 cup packed fresh mint
• 3 Tablespoons olive oil
• 1 Tablespoon chopped, peeled fresh ginger
• 3/4 teaspoon ground coriander
• Salt and pepper to taste
• 1 zucchini, cut into spears
• 4 skinless fillets firm white fish
• 1 cup dry whole-wheat couscous

1. Preheat oven to 425 degrees. Throw the scallions, cilantro, mint, oil, ginger, coriander and 1/2 teaspoon salt into a food processor and pulse until a coarse paste forms. Season with pepper.
2. Toss zucchini with 3 tablespoons herb paste in a bowl. Spread onto a rimmed baking sheet. Roast for 5 minutes.
3. Rub remaining herb paste onto both sides of fish fillets. Push zucchini to edges of baking sheet, and arrange fish in center, leaving about 1/2 inch between each fillet. Roast until fish is opaque and semi-firm to the touch, about 15 minutes. Meanwhile, prepare couscous according to  directions. Serve fish and zucchini over couscous.

Nutritional Information: One serving equals: 354 calories, 10g fat, 29g carbohydrate, 6g fiber, and 32g protein.

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• 2 lbs bok choy
• 1 Tablespoons olive oil
• 1/4 teaspoon garlic salt
• 1/8 teaspoon paprika
• 1/8 teaspoon black pepper
• 1 teaspoon seasoned salt

1. Preheat grill and lightly oil the grate.
2. In a small bowl combine the oil and seasonings. Mix well.
3. Slice the bottom off the head of bok choy, and wash each stem.
4. Lay bok choy on prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.
5. Transfer to platter and serve.

• 1 sprouted grain tortilla, 6 inches
• 1 Tablespoon low fat cream cheese
• 1/4 cup tomato, chopped
• 1 cup lettuce roughly chopped
• 3oz lean turkey slices
• dash of salt and pepper

1. Spread a tablespoon of cream cheese evenly over one side of the tortilla.
2. Arrange the turkey slices over the cream cheese and layer with tomatoes. Top with lettuce, sprinkle with salt and pepper. Roll the tortilla closed.
3. Cut in half and enjoy.

• 1 Tablespoon olive oil
• 1/4 cup lemon juice
• 4 cloves garlic, minced
• 1 teaspoon red chili flakes
• 2 Tablespoons cilantro, minced
• dash of salt and pepper
• 4 (6oz) ahi tuna steaks

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
3. Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.

• 4 boneless skinless chicken breast halves
  
• 1/4 cup Dijon mustard
  
• 1/2 teaspoon dried rosemary leaves, crushed
  
• 1 tablespoon extra-virgin olive oil
  
• 2 teaspoons fresh lemon juice
  
• 2 cups hot cooked instant rice (cooked as directed on package, omitting margarine and salt)
  
• Freshly ground black pepper
  
• 2 tablespoons finely chopped fresh parsley

1. Heat oven to 375. Spray 12x8 inch baking dish with nonstick cooking spray. Place chicken in sprayed dish.
2. In small bowl, combine mustard, rosemary, oil and lemon juice; beat until well blended. With back of spoon, spread mustard mixture over chicken to coat thoroughly.
   
3. Bake at 375 for 25 to 30 minutes or until chicken is fork-tender and juices run clear.
   
4. Meanwhile, cook rice as directed.
   
5. Sprinkle chicken with pepper. With slotted spoon, place chicken on 4 individual plates. Spoon ½ cup cooked rice onto each plate; spoon juices from baking dish over rice. Sprinkle rice and chicken with parsley.
   

• 2 1/2 cups oats
  
• 1/2 cup chocolate whey protein powder
  
• 1 teaspoon cinnamon
  
• 2 tablespoons organic peanut butter
  
• 3 egg whites
  
• 2 mashed bananas
  
• 1 tablespoon honey
  
• 4 tablespoons nonfat milk

1. Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.
   
2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
   
3. Spoon the mixture into the prepared pan.
   
4. Place in the oven and bake for 15 minutes or until set.
   
5. Remove from oven and allow to cool slightly before cutting into 8 bars.
   

• 3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
  
• 1 cup water
  
• 1 tablespoon soy sauce
  
• 1 tablespoon cornstarch
  
• 1/2 teaspoon crushed red pepper flakes
  
• 1 teaspoon oil
  
• 1/4 cup chopped onion
  
• 1 medium green bell pepper, cut into thin strips
  
• 2 tablespoons water
  
• 3 medium zucchini, halved lengthwise, thinly sliced
  
• 4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
• 3 tomatoes cut into thin wedges.

1. While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
2. Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
3. Add chicken substitute pieces and tomatoes; cook until thoroughly heated.
4. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.

• 1 spaghetti squash
  
• 1 Tablespoon dried basil
  
• 1/2 teaspoon garlic salt
  

1. Cut squash in half and scoop out the seeds and fibers. With a fork pierce the squash skin a few times.
   
2. Fill a microwave safe dish with 1/2 inch of water. Place the squash cut side down in the dish.
   
3. Microwave on high for 10-20 minutes or until the skin gives easily under pressure (be sure to use an oven mitt, as the squash get very hot.) Let stand for a few minutes.
   
4. With a fork, scrape the pasta-like insides into a medium bowl. Mix in basil and garlic salt.
   

• 4 Tablespoons honey
  
• 4 Tablespoons spicy mustard
  
• 1 teaspoon grated lemon peel
  
• 2 teaspoons low-sodium soy sauce
  
• 1/2 teaspoon minced garlic
  
• 6 boneless, skinless chicken breasts
  

1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
   
2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
   
3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
   

• 1 Tablespoon grated orange peel
  
• 1/3 cup orange juice
  
• 1 tablespoon sugar
  
• 2 tablespoons oil
  
• 2 teaspoons Dijon mustard
  

• 1 lb fresh asparagus, trimmed, cut into 2-inch pieces
  
• 8 cups torn Boston lettuce
  
• 3 Oranges
  
• 1 lb fresh or frozen shelled de-veined cooked shrimp, thawed
  

1. In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
   
2. In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
   
3. Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
   
4. Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.
   

• 1/2 cup cream cheese, low-fat whipped
  
• 2 tablespoons minced, sweet onion
  
• 1 tablespoon freshly chopped tarragon

• 4 large flour tortillas
  
• 3/4 pound sliced smoked turkey breast
  
• 4 slices roasted red bell pepper, from a jar
  
• 4 lettuce leaves, shredded

1. Lay the tortillas out and spread 1 tablespoon of the cream cheese mixture on each of them.
2. Divide the turkey among the tortillas and spread the remaining cream cheese mixture on top of the turkey.
3. Place one slice of the roasted red pepper on each wrap.
4. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.
   (The wraps can be stored in the refrigerator for up to 3 days.)
   
5. Cut the wraps in half on the diagonal and serve.

• 8 small red potatoes
  
• 4 cod fillets, about 4 to 6 ounces each
  salt to taste
  
• freshly ground black pepper
  
• juice and zest from 1 lemon
  
• 1/4 cup dry white wine
  
• 3 tablespoons olive oil
  
• 1/2 cup plain breadcrumbs
  
• 3 tablespoons chopped, fresh parsley
  

1. Preheat the oven to 350 degrees.
   
2. Place the potatoes in a large pot, cover with water and add a liberal amount of salt. Bring to a boil over high heat and cook until the potatoes are tender throughout, about 20 minutes. Drain well.
   
3. Meanwhile, season the cod fillets with salt and pepper and place them in a baking dish large enough to accommodate all of the fillets in a single layer. Sprinkle the cod with the lemon juice (reserving the zest for the breadcrumbs), white wine and 1 tablespoon of olive oil.
   
4. In a small bowl, combine the breadcrumbs, lemon zest and 2 tablespoons of parsley. Sprinkle the cod with the breadcrumb mixture and drizzle the crumbs with a tablespoon of olive oil. Place the cod in the oven and bake until the fish is just cooked through, about 12 to 15 minutes depending on the thickness of the fillets. Remove the fish from the oven and turn on the broiler.
   
5. To finish the potatoes, heat the remaining olive oil in a skillet over medium-high heat. Add the potatoes and sauté for 2 minutes. Add the remaining tablespoon of parsley.
   
6. Place the fish under the broiler to brown the breadcrumbs. Place one fillet on each plate and serve with the parslied potatoes.
   

• 1 pound Fresh Skinless Cod
  
• 1 Tablespoon Butter
  
• 1/4 teaspoon Cumin
  
• 1/8 teaspoon Garlic powder
  
• 1/2 cup Nonfat Plain Yogurt
  
• 1 Tablespoon Apple Cider Vinegar
  
• 2 Tablespoons Honey
  
• 3 cups Shredded Cabbage Mix
  
• 4 Whole Wheat Tortillas
  
• Lime or Lemon to taste
  

Preparation:

1. Rinse fish and pat dry with paper towels.
   
2. Cut fish crosswise into 3/4 inch slices.
   
3. Place fish in single layer in greased shallow baking pan.
   
4. Combine butter, cumin, and garlic powder. Brush over fish.
   
5. Bake in a 450 degree oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
   
6. Combine the yogurt, vinegar and honey.
   
7. Place the cabbage in a medium sized bowl. Combine the yogurt mixture with the cabbage until well blended.
   
8. Spoon some of the coleslaw mixture into each tortilla; add fish slices.
   
9. Squeeze fresh lime or lemon to taste. Enjoy.
   
   

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