The Fit Monday

Swiss Bircher Muesli
Ingredients
- 1 Apple
- 1/2 cup of Milk
- 1/2 cup muesli
- 3 tablespoons of plain or vanilla yoghurt

Preparation
Put Muesli in a bowl

Pour milk to cover the muesli and mix in yoghurt

Cover and refigerate for a few hours or overnight

When ready to eat, if the mixture is too thick, loosen with milk.Grate apple and stir into the muesli mix

Eat

Source: Foodista

Bird's Nest Marinara
Ingredients
- 1/2 pound mild Italian sausage
- 1 inch package Nidi capellini nest (store-bought dried capellini, shaped like little nest the package)
- 24 ounces jar marinara sauce
- 1 container fresh marinated mozzarella balls
- Fresh shredded basil
- Fresh shredded basil

Preparation
Brown Italian sausage in skillet. Boil capellini nests according to directions. Meanwhile, combine sausage with marinara in saucepan; heat while boiling capellini. Once meat sauce is hot, spread onto flour plates to cover.

Place cooked nest on top of sauce.

Add one dollop of sauce into middle of each nest.

Add one to three mozzarella balls into each nest. If desire, garnish with basil.

Source: Foodista

Birthday Pancakes
Ingredients
- ½ teaspoons Baking Soda
- ½ cups Egg Whites
- ¼ cups Pillsbury Funfetti Cake Mixx (Or Any Cake Mix You Like)
- ¾ cups Greek Yogurt
- 2 Tablespoons Powdered Sugar
- 1 dash Salt
- 2 Tablespoons Sprinkles
- 2 Tablespoons Sprinkles
- 2 Tablespoons Sprinkles
- ½ teaspoons Sugar
- ¼ teaspoons Vanilla Extract
- 1 teaspoon Water Or Milk
- ¼ cups Whole Wheat Pastry Flour

Preparation
Mix Greek Yogurt, Egg Whites & Vanilla Extract into a small bowl

In a separate bowl combine Flour, Cake

Mix, Baking Soda, Sugar & Salt

Combine and whisk till evenly mixed

Spray your skillet with cooking spray. I do this between every batch.

Place 1/4-cup batter onto non-stick skillet, add some sprinkles on top of the batter and cook till bubbles start appearing through the top of the pancake and then flip. NOTE: Cook on medium heat and I flattened out my batter with the spatula to cook more evenly.About 2 minutes on each side

Make glaze add powdered sugar, vanilla extract and water and mix until a slightly drippy consistency. NOTE: You do not need a lot of the glaze.Evenly pour glaze over top of pancakes, add more sprinkles, whip cream and a candle! Happy Birthday!Makes 10 pancakes

Serving Size: 2 thats 5 4 pancakes each

Calories for 5 pancakes total: 220, fat: 1.9, Sodium: 508, Potassium: 157, Carbs: 35.8, Fiber: 2.1, Sugar: 16.7, Protein: 15.1

Source: Foodista

Couscous Biryani
Ingredients
- Broccoli 1/2 cup
- 1/2 cup carrots
- 2 tsp chili powder
- 1 Cinnamon stick
- 400 grams couscous
- 1 tsp curry powder
- fresh cilantro
- fresh cilantro
- fresh mint
- fresh mint
- 1 tsp garam masala
- 6 garlic cloves
- 2 Green Cardamom pods
- 2 green chilies
- 1 onion
- 1/2 cup peas
- 1/2 cup peas
- 1/2 cup peas
- 1/2 cup Roasted peanuts
- 1 teaspoon Salt
- 1/2 tsp turmeric

Preparation
Heat oil in a pan, when hot add the cinnamon stick, cardamom and cloves.When the aroma rises add the onions, green chilies and garlic, saute for few mins until onion turns pink.

Add the vegetables and saute until the vegetables are half done.Now add the red chilly powder, turmeric powder, garam masala and curry powders, mint leaves, coriander leaves and salt.

Add about 4 cups of water and bring the mixture to boil.

Add the couscous when the mixture is boiling, stir and cover the pan with lid.Simmer the heat and cook the couscous for about 8 mins. When the couscous is done finally add the roasted peanuts and serve hot.

Source: foodista.com

Bird Cakes
Ingredients
- 1 cup Kibbled Wheat
- 1 cup Mixed Wild Bird Seed
- 1 cup Vine Fruits, chopped
- 1 cup Flaked Maize
- 1 cup Chopped Nuts
- 1 cup Oatmeal
- 1 cup Oatmeal
- 225 grams Solid White Vegetable Fat

Preparation
Melt the fat in a large saucepan

Put the dry ingredients into a large bowl and pour the fat over them.Stir the mixture until the fat is really well mixed with the dry ingredients.With damp hands, pat the mixture into small cakes or ball or put in shallow moulds

Leave in a cold place to set firm.

Source: Foodista

Cauliflower, Brown Rice, and Vegetable Fried Rice
Ingredients
- 2 cups cooked broccoli, chopped small
- 1 head of cauliflower, raw
- 1 + 1 T coconut oil or butter
- 3 cups of cooked brown rice, cold
- 5 cloves of garlic, chopped
- 1 + 1 T grapeseed oil
- 3T reduced-sodium soy sauce
- 1 cup frozen peas
- 1 cup frozen peas
- 1 cup frozen peas
- salt, to taste
- additional chopped scallion tops for garnish
- 7 scallions, chopped (keep white/light green ends separate from dark green tops)
- 2t toasted sesame oil
- toasted sesame seeds, optional

Preparation
Remove the cauliflower's tough stem and reserve for another use. Using a food processor, pulse cauliflower florets until they resemble rice or couscous. You should end up with around four cups of "cauliflower rice."

Heat 1T butter and 1T oil in a large skillet over medium heat.

Add garlic and the white and light green pieces of scallion. Sauté about a minute.

Add the cauliflower to the pan. Stir to coat with oil, then spread out in pan and let sit; you want it cook a bit and to caramelize (get a bit brown), which will bring out the sweetness. After a couple of minutes, stir and spread out again.

Add cold rice (it separates easily, so it won't clump up during cooking), plus the additional grapeseed and coconut oil or butter. Raise heat to medium-high. Toss everything together and, again, spread the mixture out over the whole pan and press a bit into the bottom.

Let it sit for about two minutes—so the rice can get toasted and a little crispy.

Add the peas and broccoli and stir again.

Drizzle soy sauce and toasted sesame oil over rice.Cook for another minute or so and turn off heat.

Add chopped scallion tops and toss.I like to toast some sesame seeds in a dry pan; I sprinkle these and some more raw, chopped scallion over the top of the rice for added flavor and crunch.Season to taste with salt and, if you'd like, more soy sauce. Keep in mind that if you're serving this with something salty and saucy (ie. teriyaki chicken) you may want to hold off on adding too much salt to the fried rice.

Source: Full Belly Sisters

Cannellini Bean and Asparagus Salad with Mushrooms
Ingredients
- 1 1/4 cups dried cannellini (white kidney) beans (3 3/4 cups cooked)
- handful of dried curry leaves, crumbled (or 1 bay leaf)
- 1/4 cup fresh tarragon
- 1/4 cup fresh tarragon
- 1 clove garlic, minced or crushed
- juice from 1 lemon (3 tablespoons)
- 1 teaspoon grated lemon zest
- 1/2 cup olive oil
- 2 teaspoons olive oil
- fresh cracked black pepper to taste
- 1 teaspoon sea salt, or to taste
- 8 large white mushrooms, sliced
- 8 large white mushrooms, sliced
- 1 to 1 1/2 teaspoons Dijon or grain mustard, to taste

Preparation
Rinse the cannellini beans and soak for 8 hours or overnight in several inches of water.

Drain and rinse, then transfer to a medium saucepan and cover with fresh water.

Add the curry leaves or bay leaf and bring to a boil. Reduce heat to medium-low, cover, and simmer for 1 hour or until the beans are tender but not falling apart.

Drain and transfer to a large salad bowl.Meanwhile, snap the woody ends off of the asparagus spears and steam the spears for 6 minutes or until just tender but still retaining their crunch.

Transfer to the salad bowl.Now cook the mushrooms.

Heat the oil in a large skillet over high heat. As soon as the oil is hot, drop in the mushrooms and cook, stirring constantly, for 5 minutes or until the mushrooms begin to brown and lose some of their liquid.

Transfer to the bowl with the asparagus.To make the dressing, combine the tarragon, lemon zest, garlic, lemon juice, olive oil and mustard in a small food processor or blender. Process until smooth.

Pour the dressing over the salad, season with salt and pepper, and toss.

Serve at room temperature or chilled.

Source: blogspot.com

Roasted Plum Oatmeal
Ingredients
- 1 teaspoon cinnamon
- 2 tablespoons pure maple syrup, divided
- 2 cups milk (cow's, almond, rice, h**p, etc..)
- ½ cup olive oil
- 2 plums, pitted and chopped
- 1 cup whole quick cooking oats*
- 1 teaspoon pure vanilla extract
- 1½ cups water

Preparation
Preheat oven to 400.On a parchment lined baking sheet toss plums with 1 tablespoon of maple syrup, olive oil and cinnamon. Roast in the oven for 10 minutes, until soft, bubbly, and caramelized.

Remove and set aside.Meanwhile, bring oats, 1 cups of the milk, water, vanilla, and salt to a boil in a medium saucepan. Lower heat and simmer 5 minutes until thickened. Stir in remaining cup of milk and tablespoon of maple syrup. Top with a scoop of plums.* Quick Cooking Oats - These are oats that have been pressed slightly thinner than rolled oats. They cook more quickly, but retain less of their texture. You can substitute

Rolled Oats or Instant Oats for quick cooking. If you want a chewier consistency, substitute steel-cut oats and just increase the cooking time according to package instructions.

Source: Foodista

Overnight Oatmeal
Ingredients
- 1 cup dried cranberries
- 1 cup dried figs
- 1/2 cup half-and-half
- 1 cup steel-cut oats
- 4 cups water

Preparation
In a crock-pot, combine all ingredients and set to low heat. Cover and let cook for 8 to 9 hours.Stir and remove to serving bowls. This method works best if started before you go to bed. This way your oatmeal will be finished by morning.This recipe yields 4 servings.

Source: Foodista

Savory Oats
Ingredients
- 1 Egg
- 1/2 cup oats
- 1/3 cup onion, diced
- 1 teaspoon toasted sesame oil
- 1-1/2 teaspoons soy sauce, plus more for drizzling
- 3 tablespoons soy sauce
- 1/4 teaspoon Sriracha
- 1 cup water
- 2 cups Water

Preparation
Bring 1 cup water to a boil. Stir in oats and cook, stirring frequently, over medium heat until thickened and creamy, about 1-1/2 minutes. Cover oats and remove the pot from heat.

Heat a small pan over medium heat; coat evenly with cooking spray.Crack egg into pan and cook for about 3 minutes, or until whites become opaque and yolk is slightly set, but still runny.

Remove egg and set aside; add diced onions and saute until soft.

Add soy sauce and Sriracha to oatmeal; stir to combine.Scoop oats into a bowl and top with diced onions and fried egg.

Drizzle with sesame oil and soy sauce.

Source: foodista.com

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