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Bulgur Chilli

A wholesome and delicious bulgur chilli.

Preparation: 2 hours and 20 minutes
Serves: 15 servings
Energy: 247 calories per serving

– 3½ cups reduced sodium pinto beans
– 3½ cups chilli beans
– 3¼ cups tomato sauce
– 11½ oz black olives
– 3½ cups diced tomatoes
– 5 tbsps chilli powder
– 5 tbsps garlic powder
– 1 medium onion, chopped
– 1¼ cups tomato paste
– 4 cups hot water
– 2 cups quick cooking bulgur wheat

1) Soak bulgur wheat on hot water for 2 hours in a covered bowl.
2) Put bulgur wheat in a pot and cook down with seasonings.
3) Add all remaining ingredients and simmer for approximately 2 hours.


Honey, Cinnamon and Brown Sugar Oatmeal

Delicious warm oatmeal that’s a sweet and wholesome way to start the day.

Preparation: 7 minutes
Serves: 1 serving
Energy: 246 calories per serving

– ½ cup oatmeal
– 2 tsp brown sugar
– 1 tbsp clover honey
– 1 tsp cinnamon
– 1 dash salt
– 1 cup water

1) In a bowl, add oatmeal, water and salt.
2) Microwave according to directions on container (usually 1½ – 2 minutes).
3) Add brown sugar, honey and cinnamon.
4) Stir well, let cool for 1-2 minutes, and enjoy.

Note: Calories diminish with use of low calories sweetener (like Splenda Brown Sugar Blend) and any other ingredient you can find that is lower calorie. Also, add other ingredients, if desired like raisins, almonds or bananas.

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Slow Roasted Root Vegetables

Easy to make and a low calorie filling side dish.

Preparation: 1hour and 45 minutes
Serves: 8 servings
Energy: 88 calories per serving

– 1 tbsp sage
– 1 tsp thyme
– 1 tsp rosemary
– 2 cups beets
– 2 cups chopped carrots
– 2 cups cauliflower
– 2 cups slices parsnips
-1 medium red potato
– 2 cups cubed turnip

1) Pre-heat the over to 315°F (150°C).
2) Peel the beets, turnips, carrots and parsnips.
3) Cut the beets, turnips and potatoes into quarters. Then cut similarly sized pieces of carrot, parsnips and cauliflower.
4) Place all the veggies in a large roasting pan. Season with salt and pepper and add fresh herbs.
5) Roast at 315°F covered in aluminium foil for 30 minutes. Stir vegetables.
6) Cook another 30 minutes. Stir vegetables again.
7) Place back in the oven, uncovered this time checking every 10 minutes until done (should be fork tender).
8) Let cool and serve.

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Balsamic and Olive Oil Roasted Brussels Sprouts

Balsamic and olive oil Roasted Brussels Sprouts

A delicious and healthy way to prepare Brussels sprouts.

Preparation: 30 minutes
Serves: 4 serving
Energy: 82 calories per serving

– 2 tbsps balsamic vinegar
– 1 dash pepper
– 1 dash salt
– 1 tbsp olive oil
– 1lb brussels sprouts
– 1 clove garlic

1) Pre-heat the oven to 375°F (190°C). Spray a baking dish with non-stick cooking spray.
2) After trimming the brussels sprouts, cut each sprout into half.
3) Place sprouts in baking dish and toss with garlic, olive oil, and 1 tablespoon balsamic vinegar.
4) Roast at 375°F for 10 minutes, stir and then roast for 10 more minutes.
5) Remove sprouts from the oven, put into a serving bowl and toss with the remaining tablespoon of balsamic vinegar.
6) Sprinkle with salt and pepper to taste, and serve.

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Banana, Date and Oat Cookies

With rolled oats, dates and banana, these are delicious and healthy cookies.

Preparation: 25 minutes
Serves: 34 serving
Energy: 41 calories per serving

– ¼ cup chopped dates
– 1 cup dry rolled oats
– 1/3 cup vegetable oil
– 1 tbsp vanilla extract
– 3 small bananas

1) Pre-heat oven to 350°F (175°C).
2) In a large bowl, mash the bananas.
3) Stir in oats, dates, olive oil and vanilla extract. Mix well, and allow to sit for 15 minutes.
4) Drop by teaspoonfuls onto an ungreased cookie sheet.
5) Bake for 20 minutes in the pre-heated oven until lightly brown.