Chocolate Raspberry Cake

You won’t even miss the frosting when you make this awesome raspberry sauce – the extra flair is a nice touch to add to a holiday table.

Chocolate Raspberry Cake
Chocolate Raspberry Cake

8 servings
210 calories per serving

9 oz. package devil’s food cake mix
1/3 c light sour cream
¼ c water
¼ c Egg Beaters
2 t powdered sugar

Pan prep:
1 T flour

10 oz. frozen raspberries in syrup, thawed
3 T sugar
1 t cornstarch
¼ t vanilla extract

Preheat oven to 350 degrees. Spray a 9 inch round cake pan with Pam and then lightly flour it. (INSTRUCTIONAL VIDEO) Combine all cake ingredients except the powdered sugar and beat 2 minutes at medium speed then spread into prepared pan. Bake 25 minutes or until cake springs back when lightly pressed. Cool ½ hour and then invert onto a plate and sprinkle with sugar. In a blender puree berries until smooth and strain out the seeds by pushing the puree through a sieve. Combine puree, sugar and starch in a saucepan and cook on low heat until slightly thickened. Remove from heat and stir in vanilla. Serve warm sauce over cake. Garnish with fresh raspberries.

Roast Turkey

A turkey roasting in the oven makes me happy 🙂 Don’t save it just for holidays ! Roast a small turkey for dinner and there are tons of recipes you can make with the leftover meat. Roasting is easy and at only 153 calories for 4 ounces, it’s a great meal choice.

Roast Turkey
Roast Turkey

1 serving (4 ounces meat, no skin)
153 calories per serving

1 turkey
1 onion
1 t oil
salt and pepper to taste

Preheat oven to 350 degrees. Clean turkey and salt and pepper the inside. Peel onion and place whole onion inside the bird. Place turkey in a roasting pan, preferably one with a bottom that keeps the turkey raised out of the cooking juices. Oil the top of the turkey and sprinkle with salt and pepper. Place 1/2 c water in the bottom of the pan. Cover loosely with aluminum foil and roast approximately 20 pounds per pound. Baste with juices every hour, recover, and return to oven. During the last 15-25 minutes remove the cover to let the skin brown.

Remove from oven and let sit 20 minutes before carving.

One great recipe for leftover meat is Turkey Noodle Soup !

Easy Caprese Panini

Caprese is a style of salad made with tomatoes, basil and mozzarella – here we place it all in a sandwich and heat it up so that all the flavors intensify.

Easy Caprese Panini
Easy Caprese Panini

1 serving
329 calories per serving

1 Arnold Sandwich Thins bun
1 T prepared low fat pesto
2 tomato slices
2 oz. part skim mozzarella cheese
3 large basil leaves

Spread pesto inside roll and add tomato, cheese and basil. Spray the outsides of the buns with a few spritizes of ICBINB spray. Spray a pan with Pam and heat to very hot. Add sandwich and grill2 minutes. Flip and grill another 2-3 minutes.

Caramel Dip

Light on the caramel, heavy on the yummy cream cheese – – and a great dip for any fruit. I serve with apples. (1 large apple = 116 calories)

Caramel Dip
Caramel Dip

12 servings
102 calories per serving (1 serving = 2 T)

8 oz. low fat cream cheese
½ c caramel ice cream topping
½ c marshmallow fluff

Mix cream cheese and caramel then add marshmallow. Microwave 1 minute at 50% power, mix, then microwave in 15 second intervals until warm throughout (usually takes another 30 seconds total).

Serve with apple slices or other fruit.

Shrimp and Rice Soup

This is an excellent soup ! Be sure to remember the lime splash just before serving – it makes a big difference in the flavor.

Shrimp and Rice Soup
Shrimp and Rice Soup

4 servings
320 calories per serving

4 c chicken broth
2 c water
1 c Minute Rice
1 T oil
1 t minced garlic
1/2 t red pepper flakes
1 1/2 lb. large shrimp, peeled and cleaned
4 lime wedges
1 c bean sprouts (fresh or canned)
3 T sliced scallions
3 T chopped cilantro
Salt and pepper to taste

Mix broth and water in a soup pot and bring to a boil then stir in rice and bring back to a boil. Remove from heat, stir in bean sprouts and let stand 5 minutes. Heat oil and sauté garlic, onions, shrimp and pepper flakes 3 minutes or until shrimp are done. Stir shrimp into soup, add salt and pepper, and garnish with cilantro. Sprinkle with lime just before serving.

Grilled Chicken Sandwich

The mustard and Cajun flavoring give this sandwich a nice zing. It would taste just as good served cold, but grilled is good too !

Grilled Chicken Sandwich
Grilled Chicken Sandwich

1 serving
250 calories per serving

2 slices 45 calorie whole wheat bread
1 tsp. dijon mustard
6 slices shaved deli chicken breast, Cajun flavored
2 slices tomato
1 slice Fat Free Kraft Singles Cheese

Make sandwiches. Spray skillet with Pam and heat. Spray outside of each slice of bread with 5 spritzes of ICBINB Spray. Grill 3 minutes each side.

Cranberry Nut Scones

You either love scones or hate them – I am a lover 🙂 This is a great recipe that turns out a delicious fruit and nut scone. The cranberries are just sweet enough without making these too, too sweet. And the pistachios are a nice change from the typical walnuts or pecans found in baked goods.

Cranberry Nut Scones
Cranberry Nut Scones

14 servings
187 calories per serving

3 c flour
1 1/2 t cream of tartar
3/4 t baking soda
1/2 t salt
2 T orange zest
6 T butter
1/3 c Splenda
3/4 c skim milk
1/2 c dried cranberries
1/2 c chopped pistachios (no salt)
Some extra water if dough is too dry.

Preheat oven to 425 degrees. Spray a cookie sheet with Pam. Combine flour, tartar, baking soda, salt and zest in a large bowl and cut in butter with a pastry blender ( a hand held tool available at all kitchen goods stores) or pulse in a food processor.

Once crumbly, add Splenda and milk and stir just until moistened. Add cranberries and nuts and pat dough to a 3/4 inch thick circle on a lightly floured surface. If dough is too dry, add a few tablespoons of water but not too much – this is a very dry dough. Use a 2 1/2 round biscuit cutter to make scones (or any other shape – just adjust calories accordingly). Place on baking sheet and cook 12-15 minutes or until lightly browned.

Cheryl’s Crock Pot Sweet Potatoes

Wherever the recipe came from, this is now “Cheryl’s Sweet Potatoes” to me since my friend Cheryl gave me this recipe 🙂 These are a bit on the high side for calories, so serve them with a nice light serving of fish or chicken. They are so satisfyingly good – just sweet enough without being too sweet ! You could skinny these up using less butter, Splenda brown sugar blend – – but why mess with perfection !?!?!

Cheryl's Crock Pot Sweet Potatoes
Cheryl's Crock Pot Sweet Potatoes

4 servings
289 calories per serving

2 lb sweet potatoes, peeled and cut into small cubes
1/4 c packed dark brown sugar
1 t cinnamon
1/2 t nutmeg
1/8 t salt
2 T butter, cut into pieces
1 t vanilla

Combine potatoes, sugar, cinnamon, nutmeg and salt and place in the crock pot. Cook on low for 7 hours or high for 4 hours. Add butter and vanilla at the end, stir gently to blend.

Italian Veggies and Pasta

Savory, cheesy, hot baked goodness ! This pasta and veggie dish has just enough spice and everything is right. The mixture of cheeses is awesome and when you add in all the veggies. This becomes a super nutritious, healthy meal.

Italian Veggies and Pasta
Italian Veggies and Pasta

4 servings
390 calories per serving

8 oz. uncooked FiberGourmet rotini (with regular pasta, add 80 calories per serving)
3 c diced, peeled eggplant
1 c thinly sliced zucchini
1 c chopped green pepper
3 garlic cloves, minced
½ t garlic powder
½ t onion powder
½ t basil flakes
½ t oregano flakes
Salt and pepper to taste
14.5 oz. can diced tomatoes, undrained
8 oz. spicy tomato sauce
4 oz. shredded mozzarella cheese
2 oz. shredded gruyere cheese
2 T grated parmesan cheese

Cook pasta according to package instructions. Drain, cover and keep warm. In a Dutch oven or large skillet combine eggplant, zucchini, pepper, garlic, seasonings, tomato sauce and tomatoes. Bring to a boil and then reduce heat and cover and simmer 20 minutes. Spray a 9×13 pan with Pam and spoon in pasta then sprinkle with parm and pour over the veggie mix. Sprinkle with mozzarella and gruyere cheeses. Broil 1-2 minutes or until cheese is melted.

We Can ! (Ways to Enhance Children’s Activity & Nutrition)

Join the national movement designed to give parents, caregivers, and entire communities a way to help children 8 to 13 years old stay at a healthy weight.

Take a look at some of the links below for some great information !

Tips to Eat Well and Move More

Make Physical Activity Fun Sheet

Daily Activity Worksheet

Try Tips to Eat Well and Move More

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