Category Archives: Recipe

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Thanksgiving is next week! For those wondering what kind of holiday desserts can fit in with a diet plan, here’s a recipe for pumpkin pie “mousse” cups made with sugar-free butterscotch pudding and pumpkin filling. It’s easy to make and lighter than regular pumpkin pie. Give it a try!

Pumpkin Pie “Mousse” Cups

Ingredients

• 1 package sugar-free instant butterscotch pudding made according to directions on package (Use fat-free or 1% milk only or lactose-free milk. Light Vanilla Soy will sweeten the dessert far too much.)
• 4 honey graham cracker squares
• 1/2 cup Libby’s canned pumpkin
• Light Reddi-Whip (8 Tbsp. total)
• 1/2 teaspoon of cinnamon
• Dash of nutmeg

This fun recipe has a beautiful presentation that’s perfect for holiday meals or parties–and it’s healthy, too!

Ingredients:

Makes 4 “Boats”

• 1 Tbsp. fat-free Greek yogurt
• 1/4 tsp. salt
• 1/4 tsp. curry powder
• 1/2 tomato
• 1 tsp. thyme
• 2 zucchinis
• 1 onion
• dash of pepper
• dash of parsley (or chopped fresh parsley)

During the fall and winter months, we are always looking for a tasty, hearty soup to fill us up and keep us warm! This is one of my favorites. I use this soup as a way to sneak extra vegetables into my and my family’s meals. Add in whatever veggies you like best!
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Ingredients:

• 2 cloves of fresh garlic (sliced and cut in half)
• 6-8 celery stalks (cut in chunks)
• 6-7 whole carrots (cut in chunks)
• 6-8 oz. mushrooms (sliced or chunked)
• 1.5-2 cups of fresh baby spinach
• 16 oz. can pinto beans
• 2 tsp. of oregano
• 2 tsp. of basil
• 2 tsp. of parsley
• pepper (as much as you would like)
• 4-5 14.5 oz. cans of low sodium chicken broth
• 1 28 oz. can of crushed tomatoes
• 1.5 cups of whole grain pasta (penne, rotini, or whatever you like)

The average person gains up to 10 lb. between Halloween and New Years. Who can pass up desserts all season long? Here’s a guilt-free recipe for apple pie–in an apple! It’s low-calorie, very low-fat recipe (with protein sneaked in), and let’s you indulge in seasonal favorites without over-indulging in calories.

Apple Filling Ingredients

For each apple you will need:

• 1 Tbsp. blue agave
• 1/2 Tbsp. whole wheat flower
• 1 tsp. LiveRite* vanilla protein shake mix
• 1/4 tsp. cinnamon

Take apples and slice off the tops, about 2/3 inch from the top.

Use deli turkey or Thanksgiving leftovers!

Here’s another seasonal recipe that’s perfect for Thanksgiving leftovers, or you can use turkey deli meat.

Turkey Melt

Prep Time: 10 minutes
Cook Time: 2-4 minutes
Servings: 2

Ingredients:

• 1 English muffin
• 1 Tbsp. light mayonaise
• 1/2 Tbsp. dijon honey mustard
• 4 oz. (1 serving) oven-roasted, fat-free turkey breast
• 4 fresh basil leaves (can substitute 1 tsp. of ground basil spice)
• 2 fresh tomato slices, 1/4″ thick
• Pepper, to taste
• 1 oz. (1 serving) grated low-fat mozzarella cheese

Instructions:

1. Split and lightly toast the English muffin.
2. In a small bowl, combine the mayo and mustard.
3. Spread each half of the English muffin with the mayo-mustard mix.
4. Top each half with sliced turkey, 2 basil leaves, and a tomato slice. Sprinkle with pepper, then top with mozzarella cheese.
5. Broil in oven or toaster oven 4 inches away from the heat source for 2-4 minutes or until the cheese is just melted and bubbly. Serve hot.

Nutritional Info:

Makes 2 Servings
Calories per serving: 285 (approx.)
Carbs: 31 g
Fat: 11 g
Protein: 14 g

Recipe submitted by Christina Perez, personal trainer at Lucille Roberts in Harlem.

Ever have a hard time figuring out quick and easy recipes? Check out Hungry Girl, a.k.a. Lisa Lillien. She has the best books out there for women on the go who are looking to make quick, easy, and HEALTHY recipes!

Her latest book, 300 Under 300, is one of my favorites. It has 300 easy recipes all under 300 calories! The recipes vary from appetizers, lunch, soups, omelets, pasta, and other great meals. You can follow her on Facebook or on Twitter to stay up-to-date on her tips.

I recommend this to all of you! Try it out!

Trainer Tip by Midge Pileggi, class instructor and personal trainer at Lucille Roberts Roosevelt Blvd. in Philadelphia, PA.

This savory soup is ideal for a chilly autumn day.

Roasted Red Pepper Soup

Prep Time: 30 mins
Cook Time: 15 mins
Servings: 4

http://ninecooks.typepad.com

Ingredients:

• 3 Tbsp. extra-virgin olive oil
• 4 leeks, raw (bulb and lower leaf)
• 5 cups chicken broth – plain, low-fat
• 2 cups sweet potato – raw, cubed
• 1/4 cup fresh dill weed sprigs
• 2 tsp. ground oregano
• 12 oz. jar roasted red peppers

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Here’s a fantastic breakfast recipe for muffins that are perfect for fall, full of fiber, and loaded with protein!

Pumpkin Flax Protein Muffins

Ingredients:

• 1 cup whole wheat flour
• 1/2 cup flax meal (optional, or add 1/2 cup more flour)
• 4 scoops Vanilla LiveRite protein mix*
• 1 cup water
• 1 1/2 cups fresh pumpkin puree
• Pumpkin pie spice (to taste)
• dash of nutmeg
• 1/2 cup chopped walnuts

Mix all ingredients and spoon into muffin pan. Bake 400 degrees for 18 minutes.

*Lucille Roberts LiveRite weight loss protein shake mixes are available at all Lucille Roberts gyms for $19.99.

Recipe by Ilise Weinberg, manager at Lucille Roberts Flushing.

Looking for a lunch idea? Here’s one that’s perfect for November–and for Thanksgiving leftovers, which we’ll all have soon!

Turkey, Cranberry, and Walnut Sandwich

• 3 oz. white meat turkey
• 2 tablespoons dried cranberries
• 1 tablespoon chopped walnuts
• 1 tablespoon fat free mayo
• 2 slices light wheat bread

(Lettuce, tomatoes optional)

Chop turkey and add all ingredients except bread together. Mix well.

If you enjoy the taste of very sweet cranberry sauce you can sprinkle a packet of Splenda over the cranberries prior to mixing ingredients.

Place the mix in between 2 slices of light wheat bread, and enjoy!

This is equal to a perfect meal-sized portion of healthy carbs, lean protein, healthy fats, and a ton of flavor! A metabolism-boosting lunch!

Recipe by Sandra Ferrerio, certified LiveRite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.

Trying to curb your sweet tooth today? Step away from the candy…

Try this delicious pumpkin LiveRite shake instead! It’s protein packed to keep you full, which will make it easier for you to say no to sugar. And pumpkin has great nutritional value!

Pumpkin LiveRite Shake

1. Crush 4-6 ice cubes in a blender (optional).
2. Add 1/4-1/2 cups (to taste) of canned pumpkin.
3. Add 1 cup fat-free milk (use soy or lactose free if you’re lactose intolerant).
4. Add 1 scoop vanilla LiveRite protein shake mix.
5. Add a dash of nutmeg.
6. Add a dash of cinnamon (optional).
7. Blend and enjoy!

Or, if you like pumpkin lattes, leave out the ice cubes and add 1 tsp. regular or decaf instant coffee. After blending, pour into a mug and put in the microwave to heat it up!

Recipe by Sandra Ferrerio, certified LiveRite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.