spinach stuffed chicken breast


spinach mix:

2 cups of drained cooked spinach
1/2 cup cottage cheese
2 tablespoons Parmesan cheese
garlic, salt and pepper to taste


-cut in the middle of the chicken breast and make room with knife ( see picture)
-fill up with spinach mixture
-place in lined cookie sheet in 400 degree oven for 1 hour





Mmm 🍁🍪 pumpkin is in the air!!



1/2 cup canned pure pumpkin
1 overly ripe banana, mashed
1/2 cup egg whites
1 tsp. vanilla extract
1/2 cup whole wheat flour
1 cup rolled oats
1/4 cup finely chopped pecans
2 scoops vanilla protein powder (~75g), a blend of casein/whey works best
1/2 cup granulated stevia
1 TB cinnamon
1/2 TB pumpkin pie spice
1/2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt

How to Prepare

1. Preheat the oven to 375.
2. In a large bowl, combine wheat flour, oats, pecans, protein powder, stevia, cinnamon, pumpkin spice, baking powder, baking soda and salt. Mix well. Set aside.
3. In another bowl, mash the banana until pureed. Add the pumpkin, egg whites, and vanilla extract and mix well.
4. Add the pumpkin mixture to the bowl with the dry ingredients and mix gently just until fully combined and dough is formed (don’t over mix).
5. Spoon equally onto a cookie sheet coated with non-stick cooking spray to form 12 cookie dough mounds.
6. Bake for approximately 10-12 minutes or until slightly golden brown on top. Remove from oven and allow to cool completely before serving (these taste awesome just out of the fridge, too!). Enjoy!

Per 2 cookies (recipe makes 12 cookies): 200 calories, 13.5 grams protein, 27 grams carbohydrates (3.5 grams fiber), 4.5 grams fat


From fitness rx

Eat Clean – The 100 Best Packaged Foods

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Originally posted on Kathleen Alleaume:

Published in Prevention Magazine October 2014

Published in Prevention Magazine October 2014  

Let’s be honest. When you’re browsing the supermarket shelves, it can be almost impossible to tell which packaged foods are actually good for you, especially when there are so many (often dubious) health claims to decode. How can a gluten-free biscuit have more added sugar and calories than a chocolate chip cookie? And how is it possible that seemingly virtuous organic vegetable chips contain so much saturated fat? As a nutritionist, I can completely understand how food labels and the reams of fine print on nutritional panels would be tricky to make sense of, if you don’t know what they all mean. And really, who has time to analyse every single product label to suss out the most nutritionally sound choices? Luckily, you don’t have to: I’ve taken up the task for you, scouring supermarket shelves and carefully handpicking the top 100 ‘cleanest’…

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