Tag Archives: apples

Lemon Drop {Thirsty Thursday}


Good Thursday Morning! It’s “Thirsty Thursday” so don’t forget to drink your fluids today! A good rule of thumb is to take your weight in pounds and divide it by 2, that’s how many fluid ounces of water you should aim for in a day!  So drink up!

This morning I had a yummy shot of my clean eating version of a lemon drop! It went perfect with my lemon ginger granola (post coming soon).  I’m keeping this short today, I am off to drop the kids off at school and then off to train my clients. Stay hydrated!

 Lisa’s lemon drop
Servings: 2/ Serving size: varies, makes about 6 fluid ounces
Calories: 75/ protein: 0 g/ carbs: 18 g/ fiber: 0 g/ sugars: 14 g
2 small to medium golden delicious apples (any apple works)
1 inch piece of ginger root ( I used a bit more ’cause I love ginger)
1/4 cup of fresh lemon juice (~2 lemons squeezed)
4 fluid ounces of water or more depends on how watered down you like it
pinch of cayenne pepper to your taste
1. I just cut the apple into slices with seeds, core and all. I only peeled the ginger root since it wasn’t organic, then I placed all the ingredients in a blender ( I used my blend-tec blender). Mix until it is a smooth consistency.
2. optional: you can drink this as is, however it is quite pulpy, stringy and fibrous, not very appealing. I chose to strain it using a mesh colander.
Note: save the pulp for tomorrow’s fun recipe!
Pour into a glass and drink immediately. Cheers!

Nanny Nanny Boo Boo You Can’t Get Me! {Overnight Oats}


 It’s never a dull moment in my home. My kids are home this week for spring break and my two year old really has been challenging all of us lately. He’s trying to keep up with his older brothers and their friends, wanting to tag along and annoy them.

Just the other day, my two year old ran outside down the sidewalk without shoes or a jacket (it was still relatively warm, mid 50’s).  He was so mad that he couldn’t go with his older brother’s to a friends house that he decided to pull down his pants, take off his diaper and pee on the neighbors sidewalk!  As I was runnbing towards him, he was running away from me shouting , “nanny nanny boo boo you can’t get me!”  I had all of these emotions going through my head, embarrassed, horrified, angry, just to name a few. But when I saw his bare bum running down the sidewalk, I couldn’t help but laugh. Yeah, it’s going to be a long spring break!

As you can imagine by the end of the day I am so exhausted from chasing my boys around town (mainly my 2 year old) that I have very little energy to stay up late to get things done.  Though one thing I do make time for before I go to bed, I like to make some overnight oats. It saves me some time in the morning., especially when I have to get ready to train my clients or teach my barre classes. 

The best part of this recipe, it’s ready waiting for you when you wake up in the morning. No excuses for not having time to make breakfast in the morning. This is an affordable, nourishing breakfast that provides a great source of fiber, protein and with the addition of fresh fruit it’s a great way to get your day started. :)

What is your time saving tip for breakfast in the morning?

Overnight Oats
Servings: 4/ Serving size: ~ 1/2 cup
Weight Watcher points plus:
Calories: 191 /Protein: 7 g/ Fat: 2.5 g/Carbs: 37 g/Fiber: 5 g
2 cups old fashioned gluten free rolled oats
2 cups skim milk or unsweetened soy milk or almond milk
1 teaspoon lemon zest
1/2 teaspoon vanilla extract
2 apples, cored and chopped
1/4 cup California prunes, finely chopped (optional)
2 tablespoons agave nectar (optional) or stevia
2 tablespoons flax seed meal
1. In a large bowl, combine oats, milk, zest and vanilla in a bowl, cover and refrigerate overnight.
2. The next morning, scoop oatmeal into bowls and top with your favorite toppings. I used apples and prunes with a drizzle of agave nectar. You can add nuts or seeds to bump up the nutrition,  to get more protein and healthy fats into your diet.
3. Enjoy cold or warm.

Spiced Apple Cider Donuts

 I wanted to sneak this recipe post before the fall season ends. I am obsessed with making doughnuts ever since I bought my Wilton baking pan back in August. I love this recipe you can play around with it, for example, you can use 2 cups of oat flour or half oat flour and half whole wheat flour. You can use real sugar or stevia to lighten it up. Have fun and play around with the recipe I know I did! :)

Spiced Apple Cider Donuts
Servings: 6/Serving Size 1
Weight Watcher pts: /Points Plus:
Calories: 98/Fat:1.5 g /Protien: 5 g/ Carbs: 17g/ Fiber: 3g
Dry Ingredients:
1  cup oat flour (old fashioned oats in food processor to make it)
1 cup whole wheat flour
1/4 cup whey protein powder or your favorite protein powder
2 Tbsp flax seed meal
1 tsp McCormick apple pie spice
1 tsp cinnamon
1/4 c. sugar (I like to make mine low in sugar, so I  used 2 packets of stevia instead of sugar)
1 tsp baking soda
Wet ingredients:
1/4 c. apple cider or apple juice
3/4 c. almond milk unsweetened (you could use your favorite milk or just add more apple cider)
1 tsp vanilla extract
1 medium apple chopped fine ~ 1 cup
 Cinnamon Sugar Coating:
1 Tbsp sugar
1 tsp cinnamon
1. Combine dry ingredients in a bowl, mix well.
2. Combine wet ingredients in a separate bowl.
3. Add wet ingredients to the dry ingredients, using a spoon or spatula to mix and combine well.
4. Spoon or pipe batter into the baking pan.
5. Bake for about 20 minutes or until an inserted toothpick comes clean.
6. Remove from oven, let cool. In a small bowl mix sugar and cinnamon, dip the tops of the donuts into cinnamon-sugar mix.
 Nutritonal Analysis based on a 2,000 calorie diet for adults:  calories: 98/Protien: 5 g/ total Carbs: 17g/ Fiber: 3g/ sugars: 3.5 g/ total fat: 1.5 g/ saturated fat: 1 g/ cholesterol: 1 mg/ sodium: 118 mg
% Daily Values based on a 2,000 calorie diet: manganese: 21% selenium: 10%/ B1: 6%/ iron: 6%/ magnesium: 4%/ phosphorus: 4%/ B3: 3%/ zinc: 2%/ copper: 2%/ B2: 2%/ B6: 2%/ pantothenic acid: 1%/ chromium: 1% vitamin k: 1%/ vitamin C: 1%/ folate: 1%

Turkey Almond Cranberry Salad {Turkey Leftovers}

How was everyone’s Thanksgiving? Ours was a good one. We ended up visiting both sides of our family and visiting my father-in-law at his rehab facility where he’s recovering from his stroke. Needless to say it was a long day but was worth every minute!
What were you all thankful for this year? I’m most thankful for my beautiful family and amazing friends. I’m also thankful for all of my Smart Food and Fit follower’s :). Thanks so much for taking the time out of your busy schedule’s to read my posts, commenting on my posts and even writing on my facebook wall.  You guys motivate me to keep on posting! 
So how many of you have leftovers still from Thankgiving? We didn’t have much turkey leftover, just enough for me to make this turkey salad. My kids love this chicken cranberry salad at our fitness club’s cafe. So I tried to re-create it but with leftover turkey. I’d say it tastes pretty darn close. My kids at it with crackers but I ate mine with celery sticks. What did you make with your leftover turkey?
Lisa’s Turkey Almond Cranberry Salad
Servings: 4/ Serving size: 1 cup
WW pts: 7 /WW Pts Plus: 8
calories: 320/protein: 28 g/ fat: 14 g/carbs: 20 g/fiber: 3 g
2 cups of leftover turkey, thinly sliced and shredded (cooked chicken cubed works well too)
1/4 cup Greek low fat yogurt
1/4 cup mayonnaise – light or veganaise
1/2 cup finely chopped celery
1/2 cup chopped apples, leave skin on for extra fiber
1/4 cup green onions,
1-2 garlic cloves, minced
1/4 cup craisins 1/2 cup
1/4 cup almonds, chopped
salt and pepper to taste
1. Thinly slice and shredd leftover turkey, set aside.
2. In a bowl, whisk together, yogurt, mayonnaise, garlic, pepper a nd salt. Add celery, green onions, apples, craisins, almonds and tureky; mix well with a spatula until fully incorporated.
Nutritional Analysis: calories: 320/ protein: 28 g/ carbohydrates: 20 g/ fiber: 3 g/ sugars: 10 g/total fat: 14 g/ saturated fat: 5 g/ monounsaturated fat: 5 g/ polyunsaturated fat: 4 g/ cholesterol: 73 mg/ sodium: 730 mg
% Daily Values based on a 2,000 calorie diet: B3: 37%/ vitamin K: 36%, phosphorus: 32%; B12: 29%/ B6: 19%/ B2: 16%/iron: 13%/ magnesium: 12%/ manganese: 11%/ pantothenic acid: 10%/ vitamin C: 8%/ copper: 8%/ calcium: 7%/ vitmamin E: 5%/vitamin D: 3%/ biotin: 1%/selenium: 1%


Raspberry-Pom Beet Salad {with Pomegranate Dressing}

Winner for the Little Pea Book giveaway…..#3, Cheryl!. Congrats,  I just heard back from Cheryl via email this morning, glad to hear you are looking forward to reading the book to your little one!
The last couple of days of been crazy in our household, we had my son’s school talent show, visited my grandmother-in-law (she’s 93 yrs old and broke her rib the other day), we went to my husband’s great uncle’s funeral, and now my kids are feeling sick (I have a feeling it’s strep throat!). Today was a lazy day for us and I just made a bunch of  nourishing meals, on of the meals I made today is my favorite ruby red salad. It’s full of antioxidants to help my family get all those important nutrients to support a healthy immune system.
The salad consists of beets, red cabbage, apples, raspberries, pomegranate seeds, sunflower seeds and dressing. Beets are pretty inexpensive compared to other fruits and vegetables and they can be stored in the refrigerator for long periods of time (which works in my favor since we are on a tight budget). Beets are a great source of antioxidants, mainly anthocyanins which gives it the vivid intense red color. I wish I had the time to write something intelligent about beets and the other ingredients in this salad, but since my kiddo’s are all sick I have to tend to their needs.
Here is some interesting research on beet juice and it can increase blood flow to the brain.
This study talks about the benefits of beets in helping people and athletes live more active lives.
Pom-Raspberry Beet Salad {Pomegranate Dressing}~Lisa’s SMART recipe
Servings:  5/ Serv. Size: ~0.5 cup/ Wt Watcher pts: 2/W.W. Points Plus:3
Calories: 125/protein: 2 g/ fat: 6 g/carbs: 17g/  fiber: 3.5 g
1 medium red beet root grated (washed, trimmed, remove the skins before grating ~ 3/4 cup
1/4 cup shredded red cabbage
1 medium golden delicious apple grated with skins on ~ 1 cup
1/2 cup fresh raspberries
1/4 c. sunflower seeds
1/4 c. fresh pomegranate seeds or sun dried pomegranate seeds from Trader Joe’s
1/4 cup pomegranate dressing (see recipe below)or raspberry dressing
Recipe for Pomegranate Dressing ~ Makes 1/4 cup serving; just enough for this salad:
- 2 Tbsp Pomegranate Juice such as POM
- 1 Tbsp extra virgin olive oil
- 1/2 Tbsp apple cider vinegar
-1/2 Tbsp honey or sugar
- salt and pepper to taste
1. Peel, wash and grate beet; set aside. Grate apple with skins on for the extra fiber and  nutrients. In a medium bowl, add grated beets, grated apples, shredded red cabbage, sunflower seeds, pomegranate seeds, and dressing; toss and mix well. Serve.
Nutritional Analysis for salad with dressing:
Calories: 125/ protein: 2 g/ carbohydrates: 17g/ fiber: 3.5 g/ sugars: 12 g/ total fat: 6 g/ saturated fat: 0.7 g/ monounsaturated fat: 2.6 g/ polyunsaturated fat: 2.4 g/ cholesterol: 0 mg/ sodium: 60 mg

% Daily Values:  vitamin C: 44%/folate: 14%/manganese: 18%/ vitamin K: 11%/ phosphorus: 10%/ calcium: 9%/ selenium: 8%/ pantothenic acid: 6%/ magnesium: 5%/ B6: 5%/ B3: 4%/ iron: 4%/ zinc: 4%/ B1: 2%/ calcium: 2%/ chromium: 1%