Josh Perez Fitness

This is a very tasty frozen berry yogurt recipe. Also it’s very healthy and great for a quick snack!

INGREDIENTS

• 3 cup(s) berries, fresh, or frozen and partially thawed, (blackberries, or raspberries or a mixture of blackberries, raspberries and blueberries)
• 6 tablespoon sugar
• 1 tablespoon lemon juice
• 3/4 cup(s) yogurt, low-fat plain

DIRECTIONS

1. Prep Time: 10 mins
2. Combine berries, sugar and lemon juice in a food processor; process until smooth. Add yogurt and pulse until mixed in. If using fresh berries, transfer the mixture to a medium bowl, cover and refrigerate until chilled, about 1 hour.
3. Transfer the berry mixture to an ice cream maker and freeze according to manufacturer’s directions. (Alternatively, freeze the mixture in a shallow metal pan until solid, about 6 hours. Break into chunks and process in a food processor until smooth and creamy.)
4. Serve immediately or transfer to a storage container and let harden in the freezer for 1 to 1 1/2 hours. Serve in chilled dishes.

NUTRITIONAL INFO (Per serving):
Calories: 106
Saturated Fat: 0g
Sodium: 22mg
Dietary Fiber: 5g
Total Fat: 1g
Carbs: 20g
Protein: 6g

Servings: 1

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These 100 calorie healthy cinnamon pancakes are not only great tasting, but are low calories and packed with flavor! Serving size is one pancake.

INGREDIENTS

• 1 1/4 cup Whole Wheat Flour
• 1 tsp Baking Soda
• 2 tbsp of No Calorie Splenda Sweetener
• 1 cup of Skim Milk
• 1/2 cup Eggbeaters
• 1 tbsp Vanilla extract
• 2 tbsp Cinnamon

DIRECTIONS

1. Mix flour, baking soda, and splenda in bowl.
2. Mix milk, eggs, and vanilla in another bowl.
3. Beat into dry mix.
4. Stir in cinnamon last.
5. Serving size is 1/3 cup mix.
6. Use PAM on skillet when cooking and sweeten with sugar free syrup and or fruit!

Number of Servings: 7

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This healthy turkey bacon breakfast burrito recipe tastes superior and is a great balance of carbohydrates, fats and proteins for a hearty breakfast.

INGREDIENTS

• 10 slices turkey bacon, cut into 1/4-inch pieces
• 1/2 cup onion, chopped
• 7 egg whites
• 1/2 cup skim milk
• 1/4 teaspoon pepper
• 1 cup reduced-fat cheddar cheese, grated
• 10 (8-inch) flour tortillas
• 1/2 cup sliced mushrooms
• Add salsa as needed

DIRECTIONS

1. In large non-stick skillet, over medium heat, cook bacon, and onion 12 to 15 minutes or until bacon is lightly browned, stirring frequently. Regulate heat to prevent sticking and burning; remove skillet from heat.
2. In small bowl combine eggs, milk and pepper. Pour egg mixture over bacon mixture. Return skillet to low heat for 2 to 3 minutes or until eggs are almost done; stirring frequently. Remove skillet from heat and stir in cheese.
3. Place 1/4 cup egg mixture on lower 1/3 of each tortilla. Roll tortilla and place in 9 X 13-inch microwave-safe dish; cover with plastic wrap. Cook in microwave oven at high 2 to 3 minutes or until burritos are hot.
4. To serve, drizzle salsa over burrito.

NUTRITION INFORMATION
Calories: 230
Fat: 6.5 g
Carbohydrates: 30 g
Protein: 17 g

Serves: 10
Serving Size: 1 slice of turkey bacon in each tortilla

This egg white omelette recipe is not only a healthy recipe but diabetes friendly.

Ingredients

• 1/4 cup(s) low-fat cottage cheese
• 4 egg whites
• 1 tablespoon fat-free milk,
• 1/4 teaspoon thyme
• 1 dash black ground pepper
• 1 tablespoon onion, green, chopped

Directions

1. Process cottage cheese in a blender until thick and creamy. Heat up small skillet on medium heat.
2. In a small bowl, whip egg whites, milk, thyme, and black pepper. Pour egg white mixture into hot pan. Swirl mixture around edges of the small skillet. Using a fork, pull the cooked edges inwards so uncooked portion leaks out towards the pan edges. When the top surface is just firm, flip the omelet over.
3. Spoon cottage cheese on half of the omelet. Top with green onion. Check underside to make sure omelet is cooked, then fold omelet carefully with spatula, or cut omelet in half and add top half to omelet. Remove from heat and serve.

Nutritional Information:
Calories: 135
Saturated Fat: 1g
Sodium: 323mg
Total Fat: 3g
Carbohydrates: 4g
Protein: 20g

Visit one of my favorite sites Cooking.com for more healthy recipes like mine.

This is the closest I can get to a healthy eggnog recipe with or without the alcohol included! Enjoy!

INGREDIENTS

• 6 cups low-fat milk
• 1/8 teaspoons freshly grated nutmeg
• 2 large eggs
• 2/3 cup sugar
• 2 tablespoons all-purpose flour
• 1/4 teaspoon salt
• 1/4 cup brandy, bourbon or rum
• 2 teaspoon vanilla extract
• 1/4 cup light whipping cream

DIRECTIONS

1. Bring milk and nutmeg to a simmer in a heavy medium saucepan over low heat, stirring occasionally.
2. Whisk eggs, sugar, flour and salt in a large bowl until smooth. Whisking constantly, gradually add hot milk; return mixture to saucepan.
3. Cook the eggnog over very low heat, stirring constantly, until thick enough to coat the back of the spoon, 10 to 15 minutes. (Temperature must reach 160°F; do not let eggnog come to a simmer.) Remove from the heat and pour through a fine-meshed sieve into a bowl.
4. Whisk in brandy (or bourbon or rum) and vanilla. Place a piece of plastic wrap directly on the surface of the eggnog and refrigerate until chilled, for at least 8 hours or overnight.
5. Just before serving, add cream to eggnog. Ladle into cups and serve garnished with more grated nutmeg.

TOTAL TIME: 8 1/2 hours (including 8 hours chilling time)

NUTRITION INFORMATION
Per serving: 142 calories
4 g fat (2 g sat, 1 g mono)
19 g carbohydrates
6 g protein

Makes 12 servings

Visit my Healthy Recipes section for more of my low calorie favorites or one of my favorite sites Cooking.com

These low-calorie sugar cookies are delicious and perfect during the winter months!

INGREDIENTS

• 1/2 cup canola oil
• 1/4 cup molasses
• 1/2 cup Splenda
• 1/4 cup sugar
• 1 egg
• 2 tsp. baking soda
• 1 tsp. cinnamon
• 1/2 tsp. ginger
• 1/8 tsp. cloves
• 1 cup all purpose flour
• 1 cup whole wheat flour

DIRECTIONS

1. In bowl, mix oil, molasses, Splenda and egg. In another small bowl, combine flours, baking soda and spices.
2. Add flour mixture to molasses mixture. Mix well.
3. Cover and refrigerate dough for at least 2 hours.
4. Shape dough into one-inch balls and roll in sugar.
5. Place on cookie sheet about 2 inches apart. Bake at 375 for 10 min.
6. Remove from baking sheet immediately.
7. Makes 60 cookies.

NUTRITION INFO (per serving)
Calories: 27g
Fat: 1.3g
Carbohydrates: 3g
Protein: 1g

Serves: 60

Visit my Healthy Recipes section for more low calorie / fat favorites or one of my favorite sites Cooking.com.

Everybody thinks it takes a long time to fix a healthy meal. But guess what. You can whip up this easy, healthy turkey taco recipe in about fifteen minutes. Its great tasting recipe and just in time for the holiday season!

Ingredients

• 1 pounds turkey, lean ground
• 1 packet(s) taco seasoning mix
• 2 cup(s) cheese, cheddar, low-fat, shredded
• 3 cup(s) lettuce, shredded
• 2 cup(s) tomato(es), chopped
• 4 taco shells (corn)
• 1 cup(s) salsa

Directions

1. Brown the turkey in a nonstick skillet over medium heat
2. Add the seasoning according to the packet
3. Build your tacos—shell, turkey, cheese, lettuce, tomato, and sauce or salsa

Amount Per Serving
Calories:365
Total Fat:12 g
Saturated Fat: 3 g
Cholesterol:52 mg
Sodium:1188 mg
Carbohydrates:28 g
Protein:31 g

Number of servings:4