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Tag Archives: low cal

Not-so-Krabby Patty Salad

I’m a diehard Spongebob Squarepants fan, and those of you who aren’t … tsk tsk, you just weren’t raised right ūüėõ I watched plenty of educational television too, but this show was my favorite (and still kind of is). How can you not love sponge who lives in a pineapple under the sea?!

Anyway, this salad features a turkey burger patty atop a bed of lettuce, accompanied with fat free cheese and ketchup. It’s pretty much a burger, but without the bun and with a lot more veggie. Are you ready for some healthy ‘burgers’, cos in the words of Spongebob, “I’m ready, I’m ready!”

 

Step 1) Grill a lean turkey patty on a George Forman grill.  I use this because it extracts all the extra fat, but you can just grill it or put it on the pan Рbut use PAM, no extra oil or butter!

Step 2) Shred lettuce and place in a bowl. Top with sliced patty, fat free cheese slice and ketchup.

Voila, enjoy this BBQ bonanza without the bun! *awkward annoying Spongebob laugh*

– approx. 200 cal –¬†

Berry Sweet Layered Loaf

This cake has a layer of sweet berry yogurt sandwiched between its two halves. The blueberry + strawberry yogurt adds a tangy flavor and a cool, creamy texture, making this loaf a great summer treat that’s also low in calories. There’s also no added sugar, and it’s very low in fat. Plus, you get a healthy serving of fruits while you indulge!

The cake portion is made using the recipe for my Low Cal Banana Muffins Рsame ingredients, but with added chopped strawberries, sweetener instead of the sugar/ honey, and a longer baking time (cakes require longer than muffins, FYI).

Step 1) Make the recipe for my Low Cal Banana Muffins. Switch the sugar/ honey for sweetener (Ideal/ Splenda/ etc.) for fewer calories. Mix in 4 large chopped strawberries when everything else is stirred.  I also add half a cup of milk when everything else is stirred to make the batter more liquid, because initially it is pretty lumpy and dry. 

Step 2) Pour batter into a round pan greased with PAM. Bake at 4000¬įF¬†for 40 – 50 minutes.

Step 3) When cake is done baking, remove from pan and leave it on a rack to cool. While it’s cooling, make the yogurt filling. In a blender, just combine 1 cup chopped strawberries, 1 cup blueberries, 1 cup non fat plain yogurt and some additional sweetener. Blend and pour in a bowl, place in freezer for 5 minutes (while you cut the cake in half.)

Step 4) To cut the cake in half,  follow these steps by eHow. Allow both sides to cool on a rack for 5 Р10 minutes.

Step 5) Spread yogurt filling on bottom half of cake, and place top half on top. The yogurt is still quite liquidy and so, to prevent it from spilling over the sides of the cake, I put on one layer first and froze the bottom half for 5 minutes. I then put the rest of the yogurt on. 

Step 6) Refrigerate whole cake for 10 – 20 minutes.

Om nom nom

– 140 cal per 1/8 of cake –¬†

The Perfect Pops

It's okay Popsicle, I like you!

As the days get hotter, everyone is looking for that ice cool treat. Most people turn to ice cream, but it’s not the best solution. Filled with fat and sugar, ice cream is easily beat by a nice refreshing ice pop. However, the ones you buy in stores or from the ice cream truck may be low in fat and calories, but they are very high in sugar. So here are two types of pops that I make at home: neither has any added sugar, and both are super satisfying. And not only are they a healthy treat for you to enjoy, but they are so easy to make!

To make your own popsicles, all you need are some basic ingredients and an ice pop mold (which can be purchased for less than $2 from any supermarket).

#1: The Milkshake Pop

This pop is completely homemade, yet takes less than 5 minutes to whip together. ¬†All you need is 1 cup plain non fat yogurt, 2 sliced bananas, 1/2 cup skim milk, honey and cinnamon. Put the ingredients into a blender for 2 or 3 minutes and pour into the mold. The amount of honey you use depends on how sweet you want your pops – I use 2 tablespoons. You can also add other fruits, such as strawberries or melon. You’ll have 8 pops at 50 cal each!

#2: The Pudding Pop

This pop is made using sugar free pudding mix. There are so many flavors by Jell-O that you won’t get bored – experiment a little! ¬†You’ll need¬†1 box Jell-O Sugar Free Fat Free Pudding, 2 cups fat free milk.¬†Simply prepare the pudding by whisking the powder with the milk and pour into your popsicle molds. You’ll have¬†8 pops at 35 cal each!

Zuchocky Muffins

Zucchini + Chocolate = Zuchocky! These muffins contain an equal amount of veggie health and chocolatey goodness, with full on yummy flavor. The zucchini gives these muffins moisture and added flavor, leaving you with a satisfying snack that you can even have instead of meals – Zuchocky for breakfast, anyone?

Step 1) Place shredded zucchini in a bowl and pour boiling water over it.

Step 2) Add flour, sweetener, cocoa, baking soda, salt and cinnamon. Mix.

Step 3) Add eggs (already beaten in a small bowl), applesauce and vanilla extract. Mix.

Step 4) Distribute batter into a 12-space muffin tray.

Step 5) Bake at 350¬įF for 30 minutes (the smell will get to you! Yum!)¬†

–¬†approx. 75 cal/ muffin –¬†

Caramel Coffee Cake

There are so many wonderful cakes out there in the world (especially in coffee shops), but most of them are of the high fat, high sugar variety. This makes it hard for someone who is watching their figure, but loves cake too much to give it up. This cake, which has a very similar recipe to my Pineapple Coconut Yogurt Cake , uses yogurt to provide moisture and flavor. There is no added oil, butter or sugar, so you can indulge in this treat while your waistline thanks you!

Step 1) Mix all dry ingredients in a large bowl.

Step 2) Mix all wet ingredients (except for half of coffee and skim milk) in another bold.

Step 3) Mix together wet and dry ingredients. The batter will be slightly dry at first, so stir in milk to make it more liquid-like.

Step 4) Pour batter into a pan sprayed with PAM non stick spray.

Step 5) Bake at 400¬įF for 40 – 50 min.

Step 6) Cut into 8 squares and allow to cool. While cooling, make another cup of hot coffee with with a bit of skim milk & sweetener. Pour over the slices and¬†refrigerate¬†for 30 min – 1 hour. I added this step because the initial cake was dry and slightly tasteless, possibly because the yogurt flavor that was not too strong. The coffee adds moisture, sweetness and flavor, and it’s amazing when cold.¬†

– approx. 100 cal per slice (1/8 of cake) –¬†

SERVING SUGGESTION : chilled with slice strawberries! Om nom nom

Oatmeal Banana Walnut Lumps

I know what you’re thinking: “Lumps? What?”

These were supposed to magically transform into muffins, but when I pulled them out of the oven, they were still tiny. I kept them in a little longer, hoping they were just slow learners, but that didn’t work. Although they did not rise to their full size potential, these healthy little lumps have found their way into my diet. They are filling and tasty, and are the perfect mid-morning treat.

Step 1) Mix oatmeal, flour, baking power and baking soda in a bowl.

Step 2) Mash bananas in another bowl, add in egg whites and vanilla. Stir in sweetener.

Step 3) Fold wet ingredients into dry bowl.

Step 4) Add in walnuts & raisins.

Step 5) Scoop spoons of mixture into 12-cupcake pan, filling each about 3/4 of the way.

Step 6) Bake at 350¬į F for 15 – 20 min.

*Serving suggestion РCut lump in half and drizzle honey on each side. This makes it sweeter, and makes the portion seem larger.

– 60 cal/lump¬†–