{potato leek soup}

As a {{single person}} I have always found it hard to cook for just me. Shopping is not made for just the single person, and when you freeze the extra it just ends up getting freezer burn. Left overs never last long, and lets face it, we dont like eating left overs anyway. So I found a Healthy cook book that is just for me. I am looking forward to being able to try some new recipes that are not only healthy but wont leave me with any left overs. 

     Ingredients                         For 2 servings          For 4 servings

      

      Leeks                                1 Large                      2 Large 

      Butter                                1 1/2 tsp                     1 Tbsp

      Peeled and sliced potato            1 1/2 cup                    3 cups 

      Water or chicken broth              3 cups                        6 cups 

       Salt and pepper                 to taste                       to taste 

Remove the tough outer leaves of the leeks. cut the remaining white and tender lighter-green part of the leeks in half lenghwise and hold the halves under cold running water to make sure that any dirt hidden between the layers is removed. Trim off the root end and chop the leep coarsely. set aside. 

In a heavy 2-quart (or 3 quart) saucepan over low heat melt butter. stir in the leeks. Cover and cook, stirring occasionally, for 10 minutes, or until the leeks are wilted but not brown. 

Add the potatoes, water or broth, salt and pepper. Increase the heat to high and bring soup to a boil. Reduce heat to low and simmer for 20 to 30 minutes, or until the potatoes are tender. Serve the soup hot or let cool to room tempature, puree it and serve chilled. 

Per serving- 185 calories, 0.8 g total fat, 0.1 g sat fat, 0 mg cholesterol, 323 mg sodium, 4.4 g protein, 43.2 g carbohydrates, 5 g fiber 

     My notes on the soup---- It was very {{easy.}} I also learned that leeks are not the same thing as green onions even tho they look like a jumbo sized green onion. (and yes I had to ask my local produce department manager) I added some extra seasonings, as it was kinda bland, I added garlic powder.I used 2 cans of chicken broth (bout 4 cups)  and the rest water (bout 2 cups water)  I made the 4 servings because I had a friend over, and she thought it was good too... there was some left over and I ate it for lunch the next day and was even better! 

                     ***** A Leek is not the same as a green onion ***** 



<3 Karen 

{Berry-Cheese Braid}

Hey guys, I am so {{sorry}} it has been so long since I have done a recipe for you! You know about me just starting a new job and it has been crazy with training! No excuses I know! Here is the recipe for a very yummy Berry-cheese braid! It was very easy, and {{inexpensive}}.  (And got approval from a friend.) 

Ingredients

1 tub (8 oz) strawberry cream cheese at room temp

1 Large egg seperated 

3/4 cup plus 1 Tbsp sugar

1 sheet frozen puff pastry thawed (found in the frozen section of any             grocery store) 

1. Heat over to 400*

2. Stir cream cheese, egg yolk, and 1/4 cup sugar until blended. Slightly beat egg white in small bowl. 

3. Place puff pastry lengthwise in center of baking sheet and unfold. With a rolling pin roll out to 12 inch long rectangle. (the one I bought was already perfectly rolled out and folded in to 3 sections which was just how it needed to be!)  spoon cheese filling into 2 1/2 inch wide strip down center. 

4. On both sides of filling cut 1 in wide strips from the filling to edge. (I used a pair of scissors and went from out to in.) Fold across filling overlapping and alternating from side to side. Brush with egg white then sprinkle with tbsn sugar. 

5. Bake for 25 min until puffed and golden. Cool slightly on sheet on wire rack. 

Veriations- use brown sugar and cinnamon spice cream cheese

     {{add chocolate chips}}   (Hello who doesn't <3 chocolate!) 

     {{ add almonds on top }}

                     ***** Just don't forget this will change the nutrition values by a little!

Nutrition:
Serving Size = 1 slice 
Total Servings: 8 per recipe

Per Servings: 
300 cal

4 g pro

27 g carb 

1 g fiber

20 g gat (6 sat) 

55 mg chol

  194 mg sod 

<3 Karen

{cinnamon pecan streusel cake}

(February 17, 2013)

I love to {bake} and have been trying new things for years, but I have always made high sugar, fat and calorie desserts. As I have been losing weight these last 2 years, I have been very careful not to eat anything that I bake and ruin my diet. If I did eat anything, I would only allow myself to eat 2-3 small bites. So, I went on a quest to find low calorie desserts! I found some awesome recipes and will now be cooking them for you and posting the recipes right here! (and on the recipe page) <3 

This first week I made a cinnamon pecan streusel cake. It was a really easy recipe and turned out {so} good! I would recommend it with a nice hot cup of coffee! All the ingredients were easy to find and it wasn't very time consuming. My overall rating for this is 4.5 stars (and only because I am not a huge fan of nuts in my desserts.)  Enjoy!

This recipe comes from the cookbook "Guilt Free Sweet Treats (Woman's Day)" and was tested out by Karen!

What you need:

STREUSEL:

1/4 cup packed dark brown sugar

1/2 cup uncooked quick-cooking oats

2 tbsp all-purpose flour

1/4 tsp ground cinnamon

1 tbsp light stick butter, softened

1 tsp water

1/2 cup coarsely chopped pecans

CAKE:

1 3/4 cup granulated sugar

1 1/2 sticks (3/4 cup) light butter, softened

2 tsp ground cinnamon

1/2 tsp vanilla extract

3/4 tsp baking soda

1/8 tsp salt 

3 large eggs

1 1/2 cup each, all purpose flour and whole wheat flour

1 container (8 oz) reduced fat sour cream

Directions: 

1) Begin with Streusel- Mix brown sugar, oats, flour and cinnamon in a small bowl. Add butter and water; rub between fingers until evenly moistened. Stir in pecans; press together to form small clumps.

2) Cake- Heat oven to 350*F. Line a 13x9x2 in. baking pan with nonstick foil, letting ends of foil extend about 2 in. above pan on short ends.

3) Beat sugar, butter, spices, vanilla, baking soda and salt in large bowl with mixer 3 minutes until blended. Beat in eggs 1 at a time, beating well after each. Alternately beat in flours with sour cream on low speed until just blended.

4) Spread batter evenly in pan, sprinkle with streusel and bake 35 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on wire rack. Lift cake by foil ends onto cutting board. Cut into 24 squares.

{Karen's notes} I found that this took 45 minutes to cook, not the 35 suggested by the cookbook. I would set the timer for 35 minutes to check it, but not be concerned if it needs to stay in for an extra 10 minutes! I thought it was really good and I personally would serve it as a breakfast cake with coffee rather than a dessert!

{easy peasy black bean burger}

(January 13, 2013)

Have you ever had one of those days where you're {so tired} but you still want to cook a nutritious dinner with minimal effort? That was my friday night. I came home after a very long day and had the urge to make something fast (which generally denotes unhealthy), so I started thinking about my options. I decided to make a {delicious} black bean burger! I thought I'd share the recipe with you so that next time you need a quick healthy meal you will have this on hand!

This is one of the easiest recipes I have ever made <3

Vegetarian Black Bean Burgers
Serving Size: 4 burgers
Calories per serving: 125-150

What I used:

1 15oz can of seasoned {black beans}
1/8 cup of finely chopped {cilantro}
3 tbsp of {pineapple juice} (lemon or lime would be great!)
1/4 cup of {breadcrumbs}


You can use whatever you want in this recipe. If you have unseasoned black beans add some salt, pepper, garlic powder, etc. I didn't have much on hand, but I would also recommend a clove of minced garlic, some chopped green onions, etc. Make them {yummy} to you. Season to taste.

Mash the black beans with a fork or spoon (spoon worked better for me!) with two tbsp of water.

 Once mashed add your seasoning, juice, and breadcrumbs and mix well!

Once the breadcrumbs are mixed in, the beans should not be sticky! I scooped up and made "hamburger" patties with my hands. Place in nonstick pan or spray with nonstick spray.

Cook for about 3 minutes on each side or until brown. That's it! I served mine with fresh romaine lettuce (instead of a bun), and tomatoes.

I also made brussels sprouts (which are chopped in half, tossed with light olive oil, salt & pepper, and baked at 425 F for 25 minutes)

See what I mean? {Easy peasy!} I hope you enjoy! If you have your own version of this meal or a {quick recipe}, comment below and let us know! You can also check us out on facebook if you haven't already! Or send us a tweet!

The girls have {SO MUCH} to say about our new {exercise plans!} Our next blog will be dedicated to fitness <3 We hope you all had a {lovely} weekend and that Monday will be low-stress for you!

{yummers} stuffed mushrooms

(January 10, 2013)

I {love} new food ideas! I'm always on the hunt for healthy goodies and foods that don't make me feel deprived. Recently I found just that on Pinterest! Stuffed mushrooms, {yummers.} This is a variation of a recipe originally posted on HUNGRY GIRL and I think it turned out quite delightful! I used mostly organic ingredients, but you can use fresh produce (but rinse well!) I figured I would share the scrumptiousness with you in The Fitness Sisters' very {first} recipe page.

FOUR Cheese Stuffed Mushrooms: 128 cals / 2.5g fat 
Serving Size: TWO large mushrooms
Makes: 3 servings

What you need:

6 {portabella mushrooms}
3/4 cup of fresh {spinach}
1/8 cup {light} whipped {cream cheese}
1/4 cup nonfat {ricotta} cheese
1 tbsp {mozzarella}
1/4 cup {onion}
1 tbsp fresh {garlic}
6 tsp grated {parmesan cheese}
Sprinkle of {garlic powder}

Heat oven to 375 degrees F

I bought some really delicious organic {stuffing} portabella mushrooms at Trader Joes

{{QUICK FACT}}: Only 20 calories in a large mushroom.

Cut of the stems (but save them!) and place mushrooms upside down on a baking tray that has been sprayed with non-stick spray. I use {organic} olive oil spray from my local market.

Place in oven and let cook for 12-14 minutes.

Chop (finely) mushroom stems, onion and fresh garlic and sauté in saucepan for 2 minutes {until soft}

Then throw in coarsely chopped spinach until it withers. 

{Next} measure ricotta, cream cheese, and mozzarella into a mixing bowl.

Mix well and then blend in the veggies, yum!

Remove {mushrooms} from oven and let cool to touch. Make sure to remove excess water by patting dry or draining <3

Add the best part! Scoop on evenly!

Sprinkle {garlic powder} and add a teaspoon of shredded parmesan to each mushroom.

           

Finally, let bake for another 8-10 minutes or until lightly brown.

Remove from oven & cool slightly.

Then EAT & {enjoy} guilt free.

We hope you enjoy this recipe as much as we did. Super delicious and low calorie/fat. Feel free to change it up and be creative! We would {love it} if you left us a {comment} and told us your favorite variation on this recipe!

<3,

The Fitness Sisters