Blueberry Salsa? Blueberry Salsa!

1/2 c walnuts
1/2 dried blueberries
1 1/2 c of small fresh blueberries
1 t raw sugar
1 small celery stalk (finely chopped)
1 Serrano Chile (finely chopped and seeded)

Options: chopped red onion

Preheat over to 350. Spread walnuts on baking sheet and toast for around 8-10 mins. Let cool then chop. In a small bowl combine dried blueberries with 1/2 c of hot water. Soak to plump (around 10 mins). Chop 1 c fresh blueberries in med. bowl and add sugar. Stir in remaining 1/2c blueberries. Drain the dried blueberries and add to fresh berry mixture. Add walnuts, celery and chile.

This can be served with pork chops, on top on yogurt or with chips for a savory/sweet taste!

Waldorf Salad---E-Z!

1 c plain Greek yogurt
1/2 c dried cranberries (or red grapes)
3 c chopped apples
1 c chopped celery
1/2 c chopped walnuts
1 T ground cinnamon
1 teaspoon vanilla

Chop apples and celery and combine. Toss in cranberries and walnuts. Add yogurt and vanilla and stir until well mixed. sprinkle with cinnamon if desired.

Did we mention how easy this is?

Shrimp and Whole Wheat Pasta

1 tablespoon olive oil
1 lb. large, peeled, deveined shrimp
3 cloves minced garlic
1 sweet onion, chopped
1 red bell pepper, seeded and chopped
1 tablespoon fennel seeds
2 tablespoon dried thyme
1 24 ounce can marinara sauce (I used homemade)
1 cup of dry white wine
Zest and juice of 1 lemon
2 tablespoon freshly chopped basil (Garnish)
8oz of whole wheat pasta

In a large skillet, sauté the onions, bell pepper and garlic in olive oil over medium heat for about 5-10 minutes. Add white wine and cook for another 10 minutes until reduced. Add marinara sauce, lemon juice and thyme and cook for another 10 minutes to combine flavors. In the meantime boil the pasta and cook as directed. Add the shrimp to the sauce and cook for 5-6 minutes until just cooked through.
When pasta is done, drain the noodles divide into 4 bowls and top with sauce.
Garnish with lemon zest and basil.

Low-Sodium Breakfast Sausage

My 13 year old son LOVES this recipe. I LOVE the fact that I don't have to take water pills the next day due to its low sodium changes!!

INGREDIENTS
8 ounces lean fresh ground pork
2 tablespoons organic chicken or vegetable stock (low sodium) or apple juice
1/2 teaspoon thyme, dried
1/4 teaspoon sage, dried
1/2 teaspoon black pepper
1/2 teaspoon red pepper flakes

DIRECTIONS
Using your hands, thoroughly combine all ingredients in a mixing bowl. Divide the sausage mixture into eight equal portions (about one tablespoon each.) and roll into balls using your hands. Place the balls on one side of a sheet of waxed paper, fold the other side over, and press to flatten the sausage into patties.
Coat a nonstick skillet with cooking spray. Cook the sausage over medium-high heat for 10 minutes, turning halfway.

Makes 4 servings, two patties per serving.

Calories: 147.9
Total Fat: 11.1g
Total Carbs: 0.6g
Dietary Fiber: 0.2mg
Protein: 10.1g

Chicken Philly Cheese Sandwich

INGREDIENTS
4 whole wheat hoagie rolls
1 pound chicken breasts
1 yellow onion, sliced
2 bell peppers, sliced
2 banana peppers, sliced
1 tablespoon white wine vinegar
1/4 teaspoon black pepper
2 slices provolone cheese, cut in half

DIRECTIONS
Preheat grill on high. Place the chicken between two sheets of plastic wrap and flatten slightly with a rolling pin or meat mallet. Remove the meat from plastic. Grill meat until internal temperature reaches 165 degrees, about 10 minutes. Remove from heat and set aside for 5 minutes. Chop meat into 1/2 inch cubes.

While the meat is cooking, heat a large saute pan. Coat with nonstick cooking spray. When the pan is hot, add the onions. Saute on medium-high for 5 minutes, until onions become tender. Add the peppers and cook for 10 more minutes. Add the vinegar to saute pan, stir to scrape up any residue on the bottom of the pan, and remove from heat.

Divide the meat and peppers between the two buns. Top each with 2 half slices of cheese. Wrap sandwiches in foil and return to the grill for 2 minutes to melt the cheese.

Chicken-Veggie Quesadillas w/ Ranch Yogurt Sauce

INGREDIENTS
1⁄4 cup non-fat plain Greek yogurt
2 tsp Mrs. Dash no-salt seasoning
12 ounces boneless and skinless chicken
breast
1 tsp canola oil
2 red or orange bell peppers, top and
bottom removed, cored and seeded
4 whole-wheat tortillas
2 tomatoes, diced
1⁄2 cup shredded low fat Monterrey or pepper Jack
cheese


DIRECTIONS
1. In a small bowl, make the sauce by combining yogurt and 1/2 seasoning. Cover and chill in the refrigerator. Place the chicken into a plastic bag. Using a
meat mallet or rolling pin, pound out the meat to 1⁄4-inch thickness. Add oil and remaining seasoning blend to the bag. Marinate meat 10 minutes. Place a cast-iron skillet or nonstick skillet over moderate heat. Once warmed, add the peppers. Sear the peppers for 2 to 3 minutes. Remove from heat, let cool slightly, and dice. Place the chicken in the skillet, and cook for 4 to 5 minutes. Turn, and continue to cook for about 5 minutes more. Remove the meat from the skillet, let cool slightly, and
dice. Build the quesadillas one at a time by placing a tortilla in the pan, then layering on half of the chicken, peppers, tomatoes, and cheese. Top with
a second tortilla and cook for 2 minutes on each side until the cheese melts. Remove the cooked quesadilla to a cutting board. To serve, cut each quesadilla in half, with a pizza wheel if you have one.

KIDS LOVE THEM!!!

Chicken Asparagus Phyllo Rolls (TEAM FIT CAMP RECIPE)

Ingredients
8 sheets of phyllo dough
1 bunch of asparagus
1 red pepper
1 cooked, shredded chicken breast
1 tsp sesame oil
1 tbsp canola oil
1 tsp salt

options (there are always options): sesame seeds, diced eggplant, diced zucchini, sun dried tomatoes, chopped summer squash.

Directions
Place water in pan and boil. Add asparagus and cook until bright green (around 3-5 mins). Drain and set aside. Combine pepper, shredded chicken, sesame oil and salt (or Mrs. Dash no salt seasoning) in a pan and saute until pepper is starting to soften. Remove from heat and let cool. On a clean surface, lay out 2 sheets of phyllo. Brush with canola oil. Spoon chicken/pepper mixture onto long side of phyllo dough. Add 3-4 stalks of cooked asparagus and roll dough. Place on sprayed baking sheet. Repeat with remaining dough and mixture. Bake in 350 degree oven for 25 minutes. Cut each roll into four mini spring rolls. Serve with plum sauce or plain Greek yogurt dip (a Team Fit classic sauce). Makes 16 spring rolls.

Seven-Layer Dip

Just in time for Super Bowl Sunday! Enjoy this classic appetizer without the added guilty! ** I also enjoy to eat this "dip" with a fork or raw vegetables.

INGREDIENTS
16 ounces refried beans, fat free
1 cup plain fat free Greek yogurt
1/2 cup black beans, drained and rinsed
3 green onions, chopped (both white and green parts)
1 lime
1/2 avocado, chopped
1 tablespoon cilantro, washed and chopped
2 Roma tomatoes, diced
1 cup green leaf lettuce, shredded
2 whole-wheat tortillas
1/4 teaspoon salt
1 T Mrs. Dash no salt seasoning

DIRECTIONS
Preheat oven to 350 degrees. Slice each tortilla into six wedges. Place wedges on a baking sheet sprayed with nonstick cooking spray. Spray the tortillas with a light mist of nonstick cooking spray and a pinch of salt (optional). Bake for five minutes or until crisp. Remove from the oven and immediately squeeze the juice of half a lime over the chips.

Combine Mrs. Dash with the yougurt and mix well. Refrigerate until ready to use.

Rinse and drain the black beans. Combine the chopped avocado with the juice of the remaining half of a lime and the chopped cilantro, then set aside. Line the bottom of a 10-inch round dish with the refried beans. Layer on the sour cream mixture, black beans, and green onions. Top with chopped tomatoes, lettuce and avocado. Serve chilled. Makes 6 one cup servings with 2 baked lime chips

Number of Servings: 6

Comfort Stew!

**Unlike the other recipes that are posted on our blog, I did not create nor revamp this one. it is just really yummy that I had to post! ENJOY!!
4 servings


•1 lb lean beef, cubed
•3 tablespoons brown rice flour
•2 tablespoons Chinese 5 spiced spice mix (I found this amongst other goodies at Kroger in their great organic section)
•2 teaspoons ground pepper
•1 ½ tablespoons olive oil
•1 cup fat-free, low sodium beef broth
•4 garlic cloves
•1 12 ounce dark beer
•3 carrots, sliced (1/2 inch)
•3 turnips, sliced (1/2 inch)
•1 medium white onion, chopped
•2 teaspoons thyme
•1 bay leaf
Preheat oven 300 degrees


Place flour and five spice mix in plastic baggie. Add meat and shake. Heat olive oil in Dutch oven over medium high heat. Add meat and brown well on all sides, about 10 minutes). Add broth, garlic, thyme and bay leaf. Bring to a boil. Cover and bake in oven for 1 ½ hour at 300. Add carrots: cover and cook another 25 minutes. Add turnips and onions, cover and cook for an additional hour.

Chocolate Espresso Cupcakes

2 eggs
3 T canola oil
2 t espresso power dissolved in 1 c hot water
1 t vanilla extract
1 c raw sugar
1 1/2 flour (1/2 all-purpose; 1/2 whole wheat)
3/4 c unsweetened dark coca powder
1 1/2 t baking soda
3/4 t baking powder
1/2 t salt
1/2 c Greek yogurt

Preheat the oven 350 degrees

Line two muffin pans with cupcake liners. Set aside.

In a large bowl, whisk together eggs, oil, espresso and vanilla. Whisk in sugar. In another large bowl, sift together dry ingredients then Stir into the wet. Add in Greek yogurt until combined.
Divide into cupcake liners. Bake until tops spring back when touched (around 18 mins). Cool completely.