Click this link to take the Quiz :http://bit.ly/KvHzvB

How did you score on the quiz? How do you handle bigger portion sizes?

(Source: cdc.com)

Today is  the first-ever global Food Revolution Day. There are now more than 500 cities in 57 countries around the world standing up for real food. And it couldn’t be a more important time for it.

According to the World Health Organization, global obesity has more than doubled since 1980 and more than tripled in children. Across the world more than 1.5 BILLION adults are overweight and of those 200 million men and 300 million women are obese.

Food Revolution Day is an opportunity for everyone around the world to do something. The Food Revolution and Food Revolution Day is about educating  people  about food, where it comes from and how it affects their bodies. If you know how to cook you can save yourself money, feel better and live longer in the end.

 Go to http://foodrevolutionday.com and show your support.

(Source: blog.madsweat.com)

Fitness Fuel: Good Eats For Mother’s Day

Make this for mom and show her you care! This twist on an old French favorite increases the antioxidants, vitamins, minerals, and fiber. It’ll start both your day off right.

Ingredients:  

2 ounces low-fat cottage cheese, drained
¼ teaspoon vanilla extract
2 slices whole wheat bread
2 ounces fresh blueberries
1/2 cup egg whites, whipped slightly
2 tablespoons skim milk
1 pinch cinnamon
Orange zest
Non-stick spray  

Instructions:

In a bowl, blend cottage cheese and vanilla. Spread on one side of bread. Scatter blueberries on top of cottage cheese. Cover with the other slice of bread, making a sandwich. In a shallow bowl, lightly whip egg whites. Mix in skim milk and cinnamon. Carefully dip both sides of sandwich in egg whites, holding the sandwich together. Spray pan lightly with non-stick spray and heat pan over medium heat. When warm, place sandwich in and when browned on both sides, remove from pan. Slice in half. Sprinkle with more berries if desired.

Cookware: 

1 medium non-stick pan

Nutrition Facts (per serving) 

Calories  278 Fat (g)4Saturated Fat (g)1Cholesterol (mg)-Sodium (mg)-Carbohydrate (g)39Fiber (g)5Protein (g)24Calcium (mg)-

(Source: blog.madsweat.com)

(Source: Cooki)

Ingredients

• 
  1/4 cuprice vinegar
• 3 tablespoonslower-sodium soy sauce
• 2 1/2 tablespoonshoney
• 1 1/2 tablespoonswhite miso
• 1 1/2 teaspoonschile paste (such as sambal oelek)
• 2 tablespoonsminced fresh garlic
• 2 tablespoonsdark sesame oil, divided
• 4 (6-ounce) skinless, boneless chicken breast halves
• 2 tablespoonschopped fresh cilantro (optional)
• Preparation 
•  Combine first 6 ingredients, stirring well with a whisk. Stir in 1 tablespoon oil. Place chicken in a zip-top plastic bag. Add vinegar mixture; seal. Marinate in refrigerator for 1 hour, turning once.
• 2. Preheat oven to 400°.
• 3. Remove chicken from bag; reserve marinade. Place marinade in a small, heavy saucepan over medium heat; bring to a boil. Boil 2 minutes or until syrupy, stirring frequently. Remove from heat; divide mixture in half. Heat a large ovenproof skillet over medium-high heat. Add remaining 1 tablespoon oil; swirl. Add chicken; sauté 4 minutes. Turn chicken over; brush chicken with half of marinade mixture. Place pan in oven; bake at 400° for 6 minutes or until done. Remove chicken from oven; brush with remaining half of marinade mixture, turning to coat. Sprinkle with cilantro, if desired.

Nutritional Information

(Source: blog.madsweat.com)

(Source: blog.madsweat.com)

Yield: 4 servings (serving size: 1 cup pasta and about 1 1/4 cups sauce)

Ingredients

• 8 ounces uncooked linguine
• 2 tablespoons extra-virgin olive oil, divided 
• 1 1/2 tablespoons minced garlic, divided
• 1 pound medium shrimp, peeled and deveined 
• 3/4 cup diced onion 
• 1 teaspoon crushed red pepper
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 2 tablespoons tomato paste 
• 1 tablespoon fresh lemon juice 
• 1 3/4 cups canned crushed tomatoes 
• 1/4 teaspoon salt 
• 1 (14.5-ounce) can diced tomatoes, drained 
• 
  

• Preparation

  1. 1. Cook pasta according to package directions, omitting salt and fat. Drain; keep warm.
  2. 2. While pasta cooks, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons garlic and shrimp; sauté or 3 minutes or until shrimp are done. Remove from pan; keep warm.
  3. 3. Add remaining 1 tablespoon oil and onion to pan; sauté 5 minutes or until softened. Stir in remaining 1 tablespoon garlic, pepper, basil, and oregano; cook 1 minute, stirring constantly. Stir in tomato paste and lemon juice; cook 1 minute or until slightly darkened. Stir in crushed tomatoes, salt, and diced tomatoes; cook 5 minutes or until thickened. Return shrimp to pan; cook for 2 minutes or until thoroughly heated. Serve over pasta.

  4. Nutritional Information

     Amount per serving

     • Calories: 477
     • Fat: 10.7g
     • Saturated fat: 1.4g
     • Monounsaturated fat: 5.3g
     • Polyunsaturated fat: 1.7g
     • Protein: 33g
     • Carbohydrate: 59.4g
     • Fiber: 5.4g
     • Cholesterol: 172mg
     • Iron: 5.4mg
     • Sodium: 552mg
     • Calcium: 121mg

(Source: blog.madsweat.com)

15-Minute Chicken Dishes

No time to cook? No problem. Try this easy chicken dish. Its perfect to serve on even the busiest days

Yield: 4 servings (serving size: 1 chicken cutlet and 1/2 cup broccoli rabe mixture

Ingredients

• 
  Preparation1 tablespoon olive oil 
• 1/3 cup Italian-seasoned breadcrumbs 
• 1/4 teaspoon black pepper
• 4 (6-ounce) skinless, boneless chicken breast cutlets 
• 1/2 cup dry white wine 
• 1/2 cup fat-free, less-sodium chicken broth 
• 3 tablespoons fresh lemon juice 
• 1 teaspoon butter 
• 1 pound broccoli rabe (rapini), cut into 3-inch pieces 
• 2 tablespoons chopped fresh parsley
• 2 tablespoons capers, rinsed and drained
• 4 lemon slices (optional) 

1. Heat oil in a large nonstick skillet over medium-high heat.
2. Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.
3. Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.

(Source: blog.madsweat.com)

Pan-Seared Scallops on Linguine with Tomato-Cream Sauce

(Source: blog.madsweat.com)

Healthy Dip

Never underestimate the power of a great dip to get a party off to a cheery start.

Our Favorite Healthy Super Bowl Dip Recipe

Cajun Hot Crab Dip

Spoon this dip into a baking dish up to a day ahead, but top with panko and chives just before baking. If it’s chilled, leave the dish out at room temperature while the oven preheats. Scoop into multiple bowls that you can set at different grazing stations.

Ingredients

• PreparationCooking spray
• 2 tablespoonsminced shallots
• 1 teaspoonminced garlic
• 1 poundlump crabmeat, shell pieces removed, divided
• 1/4 cupwater
• 1 tablespoonhot pepper sauce (such as Tabasco)
• 2 teaspoonssalt-free Cajun seasoning
• 1/2 cupcanola mayonnaise
• 1/3 cup1/3-less-fat cream cheese, softened
• 1/4 cupminced red bell pepper
• 2 tablespoonslemon juice
• 1/4 teaspoonsalt
• 1/4 teaspoonblack pepper
• 3 tablespoonspanko
• 3 tablespoonsminced fresh chives

1. Preheat oven to 450°.

2. Heat a small saucepan over medium heat. Coat pan with cooking spray. Add shallots and garlic to pan; cook for 2 minutes, stirring frequently. Place 1 cup crab in a food processor. Add the shallot mixture, 1/4 cup water, pepper sauce, and Cajun seasoning to crab; process until smooth. Spoon mixture into a large bowl, and stir in remaining crab, mayonnaise, and the next 5 ingredients (through black pepper).

3. Transfer the mixture to a 1-quart glass or ceramic casserole dish coated lightly with cooking spray. Combine panko and chives in a small bowl; sprinkle over crab mixture. Coat panko mixture with cooking spray. Bake at 450° for 30 minutes or until browned and bubbly. Let stand 5 minutes.

Nutritional Information

(Source: Blog.madsweat.com)

Yield: Serves 6 (serving size: 1 slice)

Total: 40 Minutes

Recipe Time

Total: 40 Minutes 

Ingredients

• 1 pound refrigerated fresh whole wheat pizza dough
•  Cooking spray 
• 1 tablespoon yellow cornmeal 
• 1/2 cup lower-sodium marinara sauce (such as McCutcheon’s) 
• 1/2 cup thinly sliced sweet onion 
• 2 ounces pepperoni slices 
• 10 niçoise olives, pitted and halved lengthwise 
• 3/4 cup (3 ounces) preshredded reduced-fat Italian-blend cheese
• 
  

Preparation 

• 1. Preheat oven to 450°.
• 2. Place dough in a bowl coated with cooking spray; let dough stand, covered, for 15 minutes.
• 3. Sprinkle a baking sheet with cornmeal; roll dough into a 12-inch circle on prepared baking sheet. Spread sauce evenly over dough, leaving a 1/2-inch border. Top with onion, pepperoni, and olives; sprinkle with cheese. Bake at 450° on bottom oven rack for 17 minutes or until crust is golden.

1. Nutritional Information

   Amount per serving

   • Calories: 307
   • Fat: 8.7g
   • Saturated fat: 3.3g
   • Monounsaturated fat: 3.1g
   • Polyunsaturated fat: 1.7g
   • Protein: 13.5g
   • Carbohydrate: 48.4g
   • Fiber: 1.7g
   • Cholesterol: 15mg
   • Iron: 2.8mg
   • Sodium: 799mg
   • Calcium: 109mg

(Source: blog.madsweat.com)

Yield: 1 dozen (serving size: 1 muffin)

Preparation

• 1 cup all-purpose flour (about 4 1/2 ounces)
• 3/4 cup whole wheat flour (about 3 1/2 ounces) 
• 1/4 cup granulated sugar
• 1/4 cup packed dark brown sugar
• 1 tablespoon baking powder
• 1/2 teaspoon salt 
• 1 1/4 cups fat-free milk 
• 1/3 cup creamy peanut butter 
• 1/4 cup egg substitute 
• 2 tablespoons butter, melted 
• 1 teaspoon vanilla extract
• Cooking spray 
• 1/4 cup strawberry jam 

1. Preheat oven to 400°.
2. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, sugars, baking powder, and salt in a large bowl; stir with a whisk. Make a well in center of mixture. Combine milk and next 4 ingredients (through vanilla); add to flour mixture, stirring just until moist.
3. Spoon batter into 12 muffin cups coated with cooking spray. Fill each cup half full with batter. Spoon 1 teaspoon jam into each cup. Spoon remaining batter on top to cover jam. Bake at 400° for 20 minutes or until muffins spring back when touched lightly in center. Let cool in pan 5 minutes. Remove from pan, and cool on a wire rack
   .

Amount per serving

• Calories: 185
• Calories from fat: 28%
• Fat: 5.8g
• Saturated fat: 2g
• Monounsaturated fat: 2.3g
• Polyunsaturated fat: 1.2g
• Protein: 5.2g
• Carbohydrate: 29.4g
• Fiber: 1.6g
• Cholesterol: 5.6mg
• Iron: 1.2mg
• Sodium: 288mg
• Calcium: 113mg

(Source: blog.madsweat.com)