Yummy Pasta

Penne with Broccoli Rabe and Ricotta

Ingredients:

• 1  bunch  broccoli rabe
• 12  ounces  whole-wheat penne
• 1  tablespoon  extra-virgin olive oil
• 2    lean Italian turkey sausages, casings removed
• 1/2  medium  red onion, thinly sliced
• 1    garlic clove, sliced
• Small  pinch  crushed red pepper flakes
• 2  tablespoons  tomato paste
• 1/4  cup  part-skim ricotta
• 2  tablespoons  grated Parmesan
• Salt

Directions:

1. 
   
   Bring a large pot of salted water to a boil. Add the broccoli rabe; cook for 4 minutes. Transfer the broccoli rabe to 
   
   
   a colander. When it's cool enough to handle, chop into bite-size pieces.
2. 
   
   
   
   
   

   Add the penne to the same pot of boiling water and cook until soft. Reserve 1/2 cup of the pasta cooking water before draining the penne.
3. 
   
   
   
   
   
   Meanwhile, heat the olive oil in a large skillet over medium heat. Add the sausages, onion, garlic and red pepper flakes and cook, crumbling the sausage with a wooden spoon, until browned, 8 minutes. Add the chopped broccoli rabe and saute until tender, about 2 more minutes. Add the tomato paste and cook, stirring until well combined, about 1 minute.
4. 
   
   
   
   
   

   Adjust the heat to low and add the pasta to the skillet. Toss to combine the ingredients, adding a little of the reserved cooking water if the mixture seems dry. Stir in the ricotta and Parmesan, take the pan off the heat, and toss well. Serve immediately.

Nutrition Facts:
342 calories
18g protein
47g carbs
8g fat
2 g fiber

Yummy Yummy Smoothie

I have always struggled to be a breakfast eater. We all know it IS the most important meal of the day. 
 1. It kick starts your metabolism 
 2. It helps you maintain a healthy weight 
 3. It provides energy and prevents a mid morning slump (keeps you from being really hungry and have the munchies throughout the day) 


It is not only important to eat breakfast but it is important to eat a healthy breakfast. One of my favorite things to have for breakfast is a smoothie. You can add whatever you want, sneak in protein powder and flax seed to kick-start your diet and they are easy and quick to make. Here are a few of my favorites! 

 Citrus Smoothie:

Ingredients

1 cup Ocean Spray® 100% Grapefruit Juice, any flavor
1 cup fresh or canned pineapple chunks (if canned, drain first)
1/2 cup vanilla frozen yogurt

Directions

Put all ingredients into a blender. Cover and blend on high speed until ingredients are thoroughly combined

Bluberry Flaxseed

Ingredients

6 ice cubes
1/2 cup fresh blueberries
2 teaspoons organic agave nectar
1 tablespoon ground flaxseed
1 cup cold water
1 scoop vanilla protein powder, such as Designer's Whey Protein Powder
1 teaspoon cinnamon
1/4 banana
1/2 tablespoon flaxseed oil, like Barlean's Omega-Twin Oil

Directions

Place all ingredients in a blender in the order listed. Blend on low for 10 seconds or until smooth. Serve immediately.

Nutrition Score per serving:

314 calories, 10 g fat, 0 g saturated fat, 24 g protein, 5 g fiber, 16 mg sodium

Peanut Butter Smoothie

Ingredients

2	medium-size ripe bananas, frozen and peeled
1 1/2	cups nonfat milk
4	tbsp natural, unsalted, smooth peanut butter
1/2	tsp pure vanilla extract
	Chocolate syrup (optional)

Directions

Break the frozen bananas into several pieces and place in blender.

Add milk, peanut butter, and vanilla. Blend until smooth. Garnish with a swirl of chocolate syrup if desired.

Nutrition Score per serving:

363 calories, 41g carbs(41%), 17g fat(42%), 4.8g fiber, 16g protein(17%), 3.4g saturated fat

Cherry-Vanilla Smoothie

Ingredients

1	cup nonfat milk
2	cups unsweetened frozen cherries
2	cups frozen raspberries
2	cups frozen lowfat vanilla yogurt
1/2	teaspoon vanilla extract
2	cups ice

Directions

Combine all ingredients in a blender and pulse until smooth. Serve immediately.

Boost Nutrition: Stir in 1/2 cup silken tofu before blending to add 23 calories, 32 mg calcium, 1 g fat, and 2 g protein. Sprinkle in 1 tablespoon of flaxseeds before blending to add 8 calories, 2 g fat, and 1 g fiber.

Nutrition Score per serving:

184 calories, 1.5 g calcium, 33 g carbs (72%), 3 g fat (15%), 2 g fiber, 6 g protein (13%)

Find more smoothie/breakfast ideas here!