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Fisique's Weekend Menu Working out is not the only factor in being healthy. Eating right is key to being fit. Try our weekend menu to add a little flavor.

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Presentation on theme: "Fisique's Weekend Menu Working out is not the only factor in being healthy. Eating right is key to being fit. Try our weekend menu to add a little flavor."— Presentation transcript:

1 Fisique's Weekend Menu Working out is not the only factor in being healthy. Eating right is key to being fit. Try our weekend menu to add a little flavor to your evening meals while remaining healthy.

2 Snack on this... Watermelon Salsa Ingredients 3 cups finely diced seedless watermelon, (about 2 1/4 pounds with the rind) (see Tip) 2 jalapeno peppers, seeded and minced (see Ingredient note) 1/3 cup chopped cilantro, (about 1/2 bunch) 1/4 cup lime juice 1/4 cup minced red onion, (about 1/2 small) 1/4 teaspoon salt, or to taste Directions 1. Place watermelon, jalapenos, cilantro, lime juice and onion in a medium bowl; stir well to combine. Season with salt. Serve at room temperature or chilled. ** Store Sealed/Covered and Refrigerated Nutrition Facts Calories 26, Sodium 75 mg, Carbohydrate 7 g, Fiber 1 g, Protein 1 g, Potassium 122 mg. Daily Values: Vitamin C 60%. Oven-Dried Apple Slices Ingredients 2 tbsp (30 mL) each lemon juice and water 2 tsp (10 mL) mild Indian curry paste 8 Granny Smith apples, cored Directions 1. Preheat oven to 200F (100C). Stir lemon juice with water and curry paste until smooth. Slice cored apples very thinly. Brush all over on both sides with curry mixture. 2. Spread apples out in one layer on baking trays. Bake in oven for 2 to 3 hours, turning occasionally, until crisp and light brown. Makes 8 servings. NutritionalFacts: Calories 83 Fat (total) 0.5 g Carbohydrate 22 g Protein 0.3 g

3 Snacks.... Greek Pizza Muffins Ingredients 2 tablespoons extra-virgin olive oil 2/3 cup finely chopped onion 2/3 cup finely chopped red bell pepper 1/3 cup whole-wheat pastry flour 1/3 cup all-purpose flour 2 teaspoons baking powder 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried 1 teaspoon sugar 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/3 cup low-fat milk 1/3 cup crumbled feta cheese 1 large egg, well beaten 2 tablespoons tomato paste 2 tablespoons chopped kalamata olives Directions 1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes. 2. Meanwhile, preheat oven to 400 degrees F. Coat a mini- muffin pan with cooking spray. 3. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl. turning out onto a wire rack. Se4. Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full. 5. Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes beforerve warm or at room temperature. Nutrition Facts Calories 39, Total Fat 2 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Cholesterol 11 mg, Sodium 106 mg, Carbohydrate 4 g, Protein 1 g

4 Snacks Pizza Chips Ingredients 4 wheat flour tortillas, each 6-in (15-cm) wide ½ cup (125 mL) pizza or pasta sauce 1 cup (250 mL) shredded light mozzarella cheese or light Italian blend of shredded cheese 1 cup (250 mL) sliced mushrooms or diced red or green pepper 2 tbsp (30 mL) grated Parmesan cheese Directions 1. Preheat oven to 400F (200C). Lay tortillas in a single layer on baking sheets and place in the oven for 2 minutes. Turn and spread sauce evenly over each tortilla. 2. Sprinkle evenly with mozzarella cheese, mushroom slices and Parmesan cheese. 3. Return to oven for 5 minutes or until cheese is bubbly. Cut each tortilla into 8 wedges using a pizza wheel or kitchen shears. Makes 8 servings Nutritional Facts Calories 115g, Fat 5g, Carbohydrates 12g, Protein 6g, Fiber 1g

5 Smoothies... Apple Kiwi Smoothie Ingredients 1 small apple, peeled, cut into chunks 11 small apple, peeled, cut into chunks, kiwifruit, peeled, cut into chunks 4 medium fresh strawberries 2/3 cup Yoplait 99% Fat Free creamy strawberry yogurt (from 2-lb container) 1/3 cup apple juice Directions 1. In blender, place ingredients. Cover; blend on high speed about 30 seconds or until smooth. 2. Pour into 2 glasses. Serve immediately. Nutrition Facts Calories 150, Total Fat 1g Sodium 40mg, Total Carbohydrate 32g Protein 3g. Daily Values: Vitamin A 8%; Vitamin C 90%;

6 Smoothies... Strawberry papya breakfast smoothie Ingredients 1/2 cup skim milk 1/2 cup plain fat-free yogurt 1/2 cup fresh strawberries, hulled 1/2 of a medium papaya, seeded, peeled, and chopped (3/4 cup) 1 tablespoon honey 3 large ice cubes or 1/3 cup crushed ice Directions 1. Combine milk, yogurt, strawberries, papaya, and honey in a blender container. Cover and blend until smooth. With the blender running, add ice cubes, one at a time, through the opening in lid. Blend until smooth. Pour into glasses and serve immediately. Makes 2 servings. Nutrition Facts Calories 117, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 2 mg, Sodium 78 mg, Carbohydrate 24 g, Fiber 1 g, Protein 6 g. Daily Values: Vitamin A 14%, Vitamin C 91%, Calcium 17%

7 Fish In Foil Ingredients: 4 12inch squares of aluminum foil 4 6oz filets of Sea Bass/ Halibut/ any white fish 12 Asparagus spears (woody ends removed) ¼ lb. Shitake mushrooms (stems removed) 1 Tbsp grated fresh ginger 2 Tbsp Soy Sauce (low sodium/ lite) 2Tbsp Sake (any rice wine) (Makes 4 servings) Directions: Preheat oven to 400 F, Lay the four pieces of foil on the counter and place a fish filet on the center of each one. Scatter asparagus, mushrooms and ginger over each filet. Drizzle each filet with soy sauce and sake, season with a pinch of salt and black pepper. Fold foil towards the middle and pinch together to create a seal. Place all filet packs on oven rack (middle of the oven) and bake for minutes depending on the tickness of the filets. Nutrition factsper serving: Calories- 254 Protein- 42 grams Carbs- 7 grams Fiber- 2 grams Fat- 5 grams

8 Chicken with Goat Cheese and Tomatoes Ingredients: Four 4oz trimmed, boneless, skinless chicken breasts ½ cup canned, drained, diced fire roasted tomatoes ½ cup of goat cheese crumbles 3 tbsp chopped basil leaves (Makes 4 servings) Directions: Preheat oven to 350 f Season chicken with salt and pepper (lightly) lightly spray oven safe skillet or pan with cooking spray Place chicken breats on skillet and bake for two minutes on each side, then remove from oven. Top each breast with goat cheese and tomatoes. Place skillet back into oven and bake for 8 minutes (till chicken is no longer pink) Top with basil and serve Nutrition Factsper serving Calories- 171 Protein- 29 grams Carbs- 2 grams Fat- 4 grams

9 Pork & Lamb Kebabs Ingredients: 1 lb pork tenderloin (cut into cubes) ½ lb lamb shoulder (cut into cubes) 3 tbsp dark brown sugar 1 ¼ tbsp curry powder 2 cups of dried apricots 1 onion sliced 1 onion peeled 1 ½ cups dry red wine ½ cup red wine vinegar ¼ cup of extra virgin olive oil 3 slices of turkey bacon (cut into chunks) 1 tbsp butter 2 tbsp apricot jam (makes 4 servings ) Directions: In a large mixing bowl add lamb cubes, pork cubes and turkey bacon chunks. Then sprinkle meat with 2 of the 3 tbsp of dark brown sugar and 1 tbsp of curry. Add salt and pepper for taste. Add apricots, sliced onion, wine, vinegar and oil. Mix and marinate covered in fridge for 2-4 hours depending on time available. While marinating is taking place cut peeled onion into half, then quarters and break into layers. Drain the marinated bowl into a strainer over a large sauce pan. Pre-heat grill to 400 f or hot Put sauce pan aside and thread meat, unmarinated onions and apricots onto skewers. Place sauce pan on stove top and bring to a boil-cook until thick (9minutes) Whisk butter, apricot jam, 1 tbsp dark brown sugar, ¼ tbsp of curry into marinade. Continue to boil and whisk until thick. Once marinade sauce is thick pour ¾ of it into a sauce dish and save the rest for basting. Place kebabs on grill and cook for 4 minutes. Start basting with reserve marinade after 4 minutes and continue to do so for the next 4 minutes, rotating the kebabs so all sides cook evenly. (total grill time 8 minutes) Place kebabs on serving dish and drizzle the remaining marinade sauce over top and serve. Nutritional Factsper serving Calories- 665 Protein- 34 grams Carbs- 61 grams Fat- 26 grams Fiber- 6 grams

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