iFIT | Baked Crab Cakes

NUTRITIONAL INFO	PER SERVING
Calories	140 (45 from fat)
Total fat	5g
Saturated fat	1g
Cholesterol	110mg
Sodium	770mg
Carbohydrate	10g (2g dietary fiber, 1g sugar)
Protein	14g

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Apple Rose Pie

Ingredients For the pie crust ½ cup all purpose flour ¾ cup whole wheat flour 1 tablespoons sugar ¼ teaspoon salt 2 tablespoons cold unsalted butter, cut into small pieces 2 Tablespoons nonfat Greek yogurt 1 ½ tablespoons vegetable oil 2 tablespoons ice water For the filling 3 Pink lady apples 3 Granny Smith apples 1 tablespoon lemon juice ¼ cup brown sugar ¼ cup granulated sugar 1 teaspoon cinnamon ¼ teaspoon nutmeg Directions Combine flour, sugar, and salt in a medium bowl. Cut in butter with a pastry blender until crumbly. Mix in the Greek yogurt and vegetable oil. Add water, 1 tablespoon at a time, and combine with a fork until the mixture can form a ball. Lightly flour some plastic wrap, then place the dough on top. Flatten out dough. Cover with plastic wrap, then place in the fridge for 20 minutes. While dough is chilling, preheat oven to 425°F. Remove dough from fridge. Roll out on a floured surface to ⅛ thickness. Place dough in a 9-inch pie pan, then trim the edges. While oven is preheating cut the apples into thin semi-circle shapes leaving the skin on. Toss the apples in a large pot with the lemon juice, brown sugar, granulated sugar, cinnamon and nutmeg. Heat on medium high heat just until the apples are soft enough to bend without breaking about ten minutes. And remember to save the juice. Carefully arrange the apple slices around the apple pie crust starting with the outside and making your way to the center of the pie. Once you get to the center of the pie take small pieces and bend them around each other to create the center of the rose. Try to make the apples as compact as possible and go back and fill in any spots as necessary. You should be able to get all six apples in it. Drizzle the leftover juice over the apples and bake for 30-45 minutes. Cut into 8 equal slices and enjoy! NUTRITIONAL INFO PER SERVING Calories 240 (50 from fat) Total fat 6g Saturated fat 2g Cholesterol 10mg Sodium 75mg Carbohydrate 45g (5g dietary fiber, 26g sugar) Protein 3g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

May 13, 2017

Vegetable Dip for a Better Platter

Get people excited about the veggie tray this year by creating a platter that is as beautiful as it is delicious! I’ve seen many cheese and veggie trays that seem to be on the table as an obligation, rather than to be enjoyed. Platters with lifeless vegetables and ranch dressing don’t really cut it for me. I want a vibrant, colorful assortment with something more zestful than ranch dip. So we created four dips that are exciting, delicious, and easy to make for any upcoming New Year’s Eve parties. The best part is, this platter accommodates different diets and preferences, including vegetarians and vegans. Tzatziki Dip This vegetarian dip is made with nonfat Greek yogurt, providing some extra protein and creaminess without the fat. It’s a great alternative to ranch dressing or sour cream veggie dips. Plus, it only has 10 calories per serving and a fresh flavor! Spinach Artichoke Dip This creamy dip is a party staple. Our version is healthier than the traditional version, since we used Greek yogurt instead of the usual sour cream to decrease the fat and increase the protein. It may be healthier, but it’s still just as delicious. You may want to double the recipe, as this will disappear from the table fast. Spicy Chicken Dip This spicy, creamy dip is a real crowd pleaser. Loaded with cheese, chicken, and a spicy hot sauce, it’s the perfect combination of flavors. I love eating it with some of the cooler veggies, like cucumber or celery. Beet Hummus With its bright magenta coloring, this hummus dip makes a big impression. It’s just as yummy as it is beautiful, and it’s a vegan option that everyone will love! Young and old alike will love dunking their veggies in this bright, pink dip.

December 27, 2017

January Jumpstart: 14-day Meal Guide

The holidays have come and gone, and between the Christmas cookies and New Year's champagne, you've likely indulged in some tasty treats over the last few months. Well, 2019 has arrived, which means it's time to clean up our eating habits. We know how stressful and overwhelming meal planning and meal prep can be, so we've called upon our tried-and-true iFit dietitians to do the hard work for you! To get you started, they've put together a 14-day meal plan that's filled with delicious recipes. With our meal plan, each day's worth of food will land you at about 1,500 calories with lots of protein and fiber, so you will feel satisfied and satiated (and not hangry...we promise!) Even better, these recipes are all jam-packed with vitamins, nutrients, and a lot of delicious flavor. At iFit, we strongly believe that healthy eating does not have to mean bland and boring, so we promise that no limp broccoli or flavorless chicken breast will make an appearance in this guide! What you'll be getting is two weeks of balanced recipes that focus on whole foods, including fruits, vegetables, whole grains, and lean proteins. We also included a weekly menu (with snacks), shopping lists, and recipes to make following this guide simple and easy. Our dietitians are also moms and know how important it is to eat together as a family. We don't want our clients making two dinners every night, so the recipes are family friendly. With items like Slow Cooker Beef and Broccoli, your family will be eating healthier and loving every bite. While this is a 2-week guide, we don't expect these recipes or this way of eating to be short lived. This is to help you practice meal prepping, balancing your meals, and making healthy snacking choices. You will also notice that we often use dinner leftovers as lunch the next day. This is a great practice to avoid food waste, money waste, and too much time in the kitchen—win, win, win! Whether you're a novice or an experienced cook, these recipes are easy to follow, healthy, delicious, and will be great additions to your recipe box. (Click image to download) Enjoy and happy cooking!

January 4, 2019

Baked Crab Cakes

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January Jumpstart: 14-day Meal Guide