Trampoline Health - Healthy Recipes

TRAMPOLINEHEALTH.COM FEATURED RECIPES!

Love what you eat! It's hard to make good tasting food that is good for you, but look no further! Below are some wonderful recipes that not only taste good, but will also provide you with the protein and nutrients needed to sustain a great trampoline workout
*A special thank you to Citiflex Personal trainer Melissa for sharing some of her yummy recipes with us!

Chicken Enchilada Lasagna

One whole chicken , 12 corn tortillas, 1 package of taco seasoning, one can vegetarian refried beans, one 10 oz can enchilada sauce, one can cream mushroom soup, one can sliced mushrooms, one and 1/2 cup shredded cheddar cheese, ...boil whole chicken till done and tear into small pieces without the skin. Mix torn up chicken with taco seasoning, beans, enchilada sauce, soup and mushrooms, spray 13 inch casserole pan with oil, spread half chicken mixture, add 1/3 cheese, and top with six tortillas, repeat layer finishing with cheese on top..bake for 30 40 min. You can also make a vegetarian version of this by grilling veggies to replace the chicken!

SWEET POTATO FRIES

INGREDIENTS
1 large sweet potato, peeled and cut into wedges
2 teaspoons canola oil
1/4 teaspoon salt
Pinch of cayenne pepper

PREPARATION
Preheat oven to 450°F. Toss sweet potato wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

Dill Shrimp and Spinach Salad

Grill or stir fry jumbo shrimp and set aside. Take fresh dill, feta crumbles and plain yogurt and mix with salt and pepper to taste. Fill a bowl with baby spinach and top with a vinaigrette dressing. Place the shrimp on top and spread the dill/feta spread on top of the shrimp.

It's All Greek to Me Salad

Bring a piece of Greece right into your home! This cool and flavorful salad is a perfect light meal for any hot summer night.
Low Fat Feta cubed
Cucumbers
Tomatos
Red Onion
Black olives
Olive oil
Salt and Pepper
Slice up all of the ingredients and drizzle with olive oil. Add Salt and pepper to taste.

Grilled Corn

Grilling corn is a tasty way to enjoy it. Adding the butter always makes it a less than healthy side with dinner follow this recipe for a tasty way to still enjoy grilled corn!
6-8 Ears of corn grilled
1 Cup Plain Yogurt
Paprika
1/2 tsp Cayenne Pepper
Salt and Pepper
Mix the Cayenne Pepper and yogurt together. Spread the yogurt mix on all the ears of corn. Lightly sprinkle salt and pepper on al the ears of corn and paprika sprinkles at the end. This little kick of spices and creaminess of yogurt makes these grilled ears of corn delicious with out the guilt!

Beet Salad

Boost the nutty flavor by toasting walnuts in the oven until golden for this colorful vegetable salad. Canned beets are added on top of a bed of lettuce greens then sprinkled with crumbled goat cheese and roasted walnuts. This healthy lunch or dinner choice is high in antioxidants and full of flavor.

2 small cooked beets or one 8-1/4-ounce can tiny whole beets, chilled
1 tablespoon snipped fresh basil or flat-leaf parsley
1/8 teaspoon ground black pepper
4 tablespoons bottled reduced-fat or fat-free balsamic vinaigrette salad dressing
4 cups mixed baby salad greens
2 tablespoons coarsely chopped walnuts, toasted
1 ounce semisoft goat cheese (chevre), crumbled
directions

Drain and cut up beets. In a medium bowl, combine cut-up beets, basil, and pepper. Drizzle with 2 tablespoons of the salad dressing; toss to coat.
Arrange greens on 2 salad plates; sprinkle with remaining dressing. Top with beet mixture, walnuts, and goat cheese. Makes 2 servings.

Tuna Pancakes

Mix one can water packed tuna, one egg, 1/4 cup old fashioned oats. Cook them on a skillet with a little olive oil until brown. Top with a cranberry relish and add a side salad for a filling and healthy lunch!

Apple Cups

Combine 16 oz cottage cheese, one cup egg whites, 2 tbs cinnamon, 2 medium apples cored and chopped, bake in oven at 350 degrees for 40 minutes. Spoon the hot mix into cups and add fresh apples on top!

Apple Curry Tuna Pita

2 cans tuna in water, one cup apples diced 1/2 cup raisins, 1/2 cup fat free mayo, 2 tbs greeen onion, 2 tsp dijjon mustard, 1 tsp curry powder, 4 whole wheat pitas, 1/2 cup toasted walnuts, 8 slices fat free cheddar cheese, mix, sprinkle walnuts on top and top with cheddar, broil

Peach & Raspberry Delight

Take a delicious summer peach and cut it in half. Then add a small handful of fresh raspberries and top it all of with a delicate scoop of raspberry sorbet! This is a cool and refreshing treat on those hot summer days!

Romaine Wraps

Buy one stalk of romaine lettuce, cream cheese (or creamy light salad dressing), lunch meat, bell pepper (jalapenos, pickles and banana peppers are great too)..rollup and enjoy.

Veggie Frittata

Use two tomatos, one onion, 4 asparagus spears, hand full of baby spinach, 3 eggs, chop veggies and saute in olive oil, beat eggs and stir into veggies until mixed, top with a sprinkle of parmesan and a dollop of low fat sour cream.

Tasty Appetizers

Bites of dark yummy bread with many different toppings are a great way to celebrate summer. Mix and match several ingredients to get a great variety to serve.

Rye mini bread
Pumpernickel mini bread
Blue cheese
Ham
Black refried beans
Asparagus
Red and yellow bell peppers
Capers
Combine your toppings as follows:
Blue cheese and Ham
Refried Black Beans and Asparagus
Sautée peppers in butter and salt and pepper
Ham and capers.

Steak Salad

Eat this salad as a lunch or as a side salad with dinner. This is a delicious and protein filled salad to enjoy all year long!

1 head of romaine lettuce cut into one inch pieces.
Sliced Grilled Steak
Feta Cheese crumbles
Red onion sliced in rings
Balsamic Vinegar and Olive oil dressing. Combine all the above ingredients

BANANA NUT PARFaIT

Ingredients
1/2 cup hazelnuts
4 cups pudding, any combination of tapioca, vanilla, or chocolate
1/2 cup banana chips
1 chocolate bar
Directions
Preheat oven 350 degrees F.

Place hazelnuts on a baking sheet and bake for 12 to 15 minutes. Place toasted hazelnuts in a dish towel. Fold over and rub towel over nuts to remove skins.

Spoon pudding into tall parfait glasses, alternating flavors and colors. Top with banana chips and toasted hazelnuts. Using a vegetable peeler, peel chocolate from the bar, making chocolate curls. Sprinkle curls over parfaits and serve.

Read more at: http://www.foodnetwork.com/recipes/robin-miller/mixed-pudding-parfaits-with-banana-chips-and-chocolate-curls-recipe/index.html?oc=linkback

Avo Edamame Dip

Mash two cups of edamame with one whole avocado and season with salt and pepper. Use pita chips or veggie chips to dip into this healthy snack!

Accordion Potatoes

Ingredients
U.S. Metric Conversion chart
8 large (8 ounces each) red potatoes
2 tablespoon(s) extra virgin olive oil
1/2 teaspoon(s) salt
1/4 teaspoon(s) coarsely ground black pepper
1 tablespoon(s) chopped fresh parsley leaves
1 teaspoon(s) chopped fresh thyme leaves
Directions

Preheat oven to 450 degrees F. Carefully slice each potato thinly without cutting all the way through.
Place potatoes on microwave-safe dish and cover with waxed paper. Cook in microwave on High 12 to 15 minutes or until easily pierced with tip of knife.
Transfer potatoes to metal baking pan. Carefully drizzle oil between slices. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon coarsely ground black pepper. Roast in oven 25 minutes or until lightly browned. Transfer potatoes to platter; sprinkle with herbs.

No Cook Protein Bars

1 1/2 cup dry oatmeal, 2 scoops chocolate whey protein, 2 tbsp flax seeds, 1 cup non fat dry milk, 1/4 cup natural peanut butter 1/2 cup water, 1 tsp vanilla, 1/2 cup raisins, mix dry ingredients, mix wet ingredients, spray cooking spray in pan and press mixture and freeze 15 g protein, 7 g fat 250 cal ..nine servings

Chicken and Brown Rice

Take six boneless chicken, one tbs olive oil, one medium onion, 4 cloves garlic ont tsp fresh thyme, 1 tsp roesmary, sea salt pepper, three cups low sodium chicken broth, 1 1/2 cups brown rice, 3/4 pound broccoli floets, one cup carrots sliced ..in skillet heat oil and onion garlic thyme rosemary and salt..cook until onion soft ..add chicken broth..stir in brown rice and cook until boil and then cover andd cook low for twenty in. place chicken breast over rice and cook another 20 minutes covered. remove chicken when done..add brocoli and carrots to rice mixture and heat another ten min. remove from heat and season with salt and pepper and serve with chopped into 1 inch pieces

Turkey Burgers

Combine one cup high protein cereal flakes, 1/2 cup skim milk, 3 tsp low sodium chicken boullion, 3 tsp minced onion, one egg, 1 lb lean ground turkey. Grill or pan fry in a teaspoon of olive oil until cooked all the way through. This featured turkey burger has low fat cheese, alfalfa sprouts, tomato and dijon mustard placed on a thin sliced whole wheat bun.

Peanut Butter Chicken

Start with 8 skinless chicken breasts, 2 teaspoons olive oil, 1/2 tsp garlic mixed with mint, t teasp peanut butter, 2 tablespoons soy sauce,and half cup crushed peanuts. Mix all ingredients except peanuts and marinate chicken in it for four hours..then rollin peanuts and bake 30 or 40 minutes

Tomato Basil Soup

Take 17 plum tomatos and one whole head of garlic peeled., olive oil ( 4 tsp) , one bunch of fresh basil, one carton chicken broth and one cup milk and salt to taste, and basalmic vinegar ( two tsp) and one onion., coarsly chop tomatoes and put on cookie sheet with sides and add garlic and drizzle with olive oil and basalmic vinegar and bake for half hour..in a skillet saute chopped onion until tender. put all tomatos and garlic mixture in blender ( may have to do it in sections) and add onion, and basil in blender as well..add chicken broth to thin to desired consistency and milk to add creaminess. If you would like a smooth soup, put the contents into a blender. Use salt to taste and then rewarm in pot on low heat. DELISH

Tortilla Pizza

Use large whole wheat tortilla, sliced plum or cherry tomatoes, pesto sauce, onions, parmesan and mozzarella cheese. Bake at 350 degrees for 8-10 minutes. Use a variety of ingredients to make your own tortilla pizza!