Favorite Foods Turned HEALTHY!
Favorite foods turned into healthy dishes to support wellness goals


Turkey Pepperoni Whole Wheat Pizza









Sauteed Spaghetti Squash





Fat-Free Stuffed Shells




Hand-Picked Apple Crisp


Delicata Winter Squash with Chicken Breast and Veggies




Crust: 

2 cups whole wheat flour
1 package active dry yeast/instant yeast
3/4 teaspoon salt
1 cup hot tap water (120 - 125°F)
1 tablespoon vegetable oil (canola or olive oil work well too)
1 tablespoon honey or granulated sugar
(www.wheatfoods.org)


Toppings/Sauce:
2 cups Classico brand Vodka Sauce.  50 calories per serving (for 8 serving pizza)
1 cup Part-skim mozzarella cheese, grated. 75 calories per serving
25 pieces of Turkey Pepperoni. 12 calories per serving

Directions:
Preheat oven to 450 degrees
In large mixing bowl, combine whole wheat flour, yeast and salt. Blend in water, oil and honey or sugar. Stir by hand vigorously until all ingredients are well mixed; about 3 minutes. Cover with plastic wrap and let rise to desired size. Place dough in greased 12 to 14-inch pizza pan or cookie sheet. Add toppings.  Bake in oven 15 to 20 minutes or until crust is golden brown and toppings are done..Serves 8, 150 calories per serving for crust, 287 calories per serving with toppings.

Balance:
The average American woman is 5 feet 4 inches, weighing in at 152 pounds (about 32 pounds overweight, depending on frame size).  It would take her 20 minutes of running at a pace of 8 min/mile to burn off this meal.  Use this in comparison to your own height and weight to find your balance values.


Ingredients:
1 Medium organic Spaghetti Squash 120 kcal
1 Clove garlic, minced  5 kcal
3 Tablespoons organic margarine spread 240 kcal
2 organic tomatoes, diced 44 kcal
2 Tablespoons Flax Seed (whole)  100 kcal
2 Tablespoons extra virgin Olive Oil 240kcal
Grated Parmesian Cheese (optional)

Directions:
Bake whole squash in oven at 375 degrees for 1 hour. Let cool.

While squash is cooling, mince garlic and let simmer in butter in a medium frying pan. Add diced tomatoes and flax seeds.

Once cooled, cut squash in half, scoop out seeds of squash and discard.  Scoop out flesh of squash (spaghetti)  and add into frying pan with other ingredients. Add olive oil and let simmer/absorb flavors for 30 minutes over low heat.  Add cheese before serving (optional). Serves 6 1/2 cup servings, 125 kcal each :)


Balance:
The average American woman is 5 feet 4 inches, weighing in at 152 pounds (about 32 pounds overweight, depending on frame size).  It would take her 30 minutes of biking at a pace of 15mph to burn off this meal.  Use this in comparison to your own height and weight to find your  own balance values.









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Coming soon!