Serial Trainer

{September 17, 2012}   Recipe: Tabouli

This recipe is easy and low calorie. Enjoy!


1 cup water
1 cup fine cracked wheat
1 cup minced fresh parsley leaves
1/2 cup minced fresh mint leaves
1/2 cup finely chopped yellow onion
3 tomatoes, diced
2 cucumbers, seeded and diced
3 tablespoons olive oil
3 tablespoons lemon juice, or to taste
1 teaspoons sea salt

In a large mixing bowl, pour the water over the cracked wheat and cover, let stand about 20 minutes until wheat is tender and water is absorbed. Add the chopped herbs and vegetables and toss with the mix. Combine the oil, lemon juice, and salt in a separate bowl. Add to wheat mixture and mix well. Chill. Serve and enjoy.


Source: Food Network!


{November 18, 2008}   Cranberry Cooler

From, a Thanksgiving-esque drink to celebrate the holidays. Get your lean on now and you can treat yourself on the big turkey day (keep it controllable though!)

packet (4 TBSP) Vanilla Lean Drink Mix
1/2 cup fresh blackberries
1/2 cup fresh strawberries
1/2 cup cranberry-grape juice
1 cup nonfat milk

Place all ingredients in blender. Mix until smooth. Add ice, if desired.

Makes 1 Servings
Serving Size:

Nutrients per serving:
Calories 377
Total Fat 3 grams
Saturated Fat 1 grams
Protein 26 grams
Carbohydrate 65 grams
Cholesterol 20 milligrams
Sodium 300 milligrams
Fiber 7 grams
Calcium 596 milligrams
Iron 4 milligrams

{November 18, 2008}   Thanksgiving Strategy

With Thanksgiving right around the corner I know that many of us will be struggling to maintain our belt size.  Having that in mind, I’ve decided to post some recipes that will keep the table beautiful, the dishes smelling and tasting great, with little sacrifice given to the holiday which many of us succumb to.

What people don’t understand or take into consideration is that it’s not the turkey that’s causing the weight gain. It’s serving sizes and side dishes packed with sugar, carbs and empty calories that give you the problems.

Here’s a tip: Use a smaller plate and don’t skip meals on the day.  Some people have dinner early so will skip breakfast so they can eat more.  This leads to binge eating.  What many people fail to realize is how unhealthy that is.

I set out a veggie tray so that the kids (and parents!) can snack during the day on something healthy that will keep them filled up until dinner time.  A small bowl of oatmeal in the morning will also help curb the appetite. Start with a small plate, eat your serving then sit and talk.  This lets your food digest and you can have a glass of water.  It also gives your body time to signal to your brain, “I’m full”.

I hope that these tips and recipes help =)

If there’s a favorite you have and you want to know if there’s a way to lighten it, post it to me and I will see what I can come up with..on the flip side, if you have a lighter version of a favorite holiday meal/dish, send it our way!


1 (16 oz.) can solid pack pumpkin
1 (13 oz.) can evaporated skim milk
1 egg
2 egg whites
1/3 c. biscuit mix (Bisquick type)
2 tbsp. sugar
8 packets sugar sub. (sweet & low)
2 tsp. pumpkin pie spice
2 tsp. vanilla


Heat oven to 350 degrees. Lightly spray 9 inch pie pan with vegetable spray. Place all ingredients in blender or mix with electric mixer. Pour into pie tin or pan. Bake in oven (350 degrees) for 45 minutes or until knife placed in middle of pie returns clean. Can cut pie into 8 pieces.1 serving – 1 starch bread exchange, 1/2 medium fat or meat exchange, 114 calories. 18 grams carbohydrates. 6 grams protein. 2 grams fat. 173 mg sodium.



Sage and Herb Stuffing:
Low Calorie Recipe
12 slices white bread, stale
1 cup onions, chopped fine
1 cup celery, chopped fine
1 teaspoon sage
3/4 teaspoon marjoram
1/4 teaspoon black pepper
2 whole egg whites, slightly beaten
2/3 cup chicken broth
Preheat oven to 325 degrees. Prepare a 2-quart casserole dish with cooking spray; set aside. Place bread crumbs and cubes in a mixing bowl, and add onions, celery, sage, marjoram, black pepper, and egg whites. Toss to mix well. Slowly add the broth as you continue tossing. Loosely spoon stuffing into the prepared dish. Bake for 45 minutes.

Notes: Take 8 of the 12 slices of bread, and tear them into small pieces. Place the pieces in a blender, and process into coarse crumbs. Measure the crumbs. There should be 4 cups (adjust amount if necessary). Take remaining 4 slices of bread, and cut the bread into 1/2″ cubes. Measure the cubes. There should be 4 cups (adjust amount if necessary).

Recipe makes 12 servings.

Nutritional information per serving:
Calories: 82
Fat: 1g
Calories from fat: 8 percent
Protein: 4g
Carbohydrate: 15g
Cholesterol: 0
Sodium: 254mg


Low Calorie Turkey Gravy:
This recipe is to be used with drippings from a roasted turkey. It can really be altered to your needs as you may have more turkey drippings than this recipe calls for. Simply use more cornstarch and milk (maintaining same proportions) to achieve the consistency you desire. The most important component is assuring that you use a fat separator which will remove the calorie-laden fat and leave the flavorful drippings for your gravy.


  • 2 cups turkey drippings (from a roasted turkey)
  • 1/8 tsp ground, black pepper
  • 1/2 cup skim milk
  • 2 Tbsp cornstach
  • Salt to taste


1. Strain turkey drippings through a sieve, reserving the liquid, and discard any solids.

2. Pour the drippings into a fat separator, and allow to sit until the fat rises to the top. To speed up the process, you may add a couple ice cubes to the drippings.

2. Pour the liquid drippings from the fat separator (leaving the solid fat behind) into a heavy-bottomed saucepan over medium-high heat. Add the black pepper, and bring to a heavy simmer.

3. In a separate dish, mix together the cornstarch and milk, and slowly pour the mixture into the drippings, stirring constantly with a wire whisk. Continue cooking until thickened.

4. Season with salt to taste as needed.

Makes about 1 1/2 cups

Per Serving (1/4 cup) Calories 17


{August 31, 2008}   Banana Peanut Butter Smoothie


  • 1 small ripe banana, sliced
  • 2 tablespoons peanut butter, creamy
  • 1 tablespoon honey
  • 1 cup cold milk
  • banana slice and chopped peanuts for garnish, if desired


Set aside a slice of the banana for garnish, and put remaining banana, peanut butter, and honey in a blender. Blend until smooth. Add milk and blend until foamy. Garnish with banana slice rolled in chopped peanuts, if desired. Serve immediately.

credit: here
Makes about 1 1/2 cups, 1 serving.

{August 15, 2008}   Recipe: Low-Calorie Cheesecake

I dunno about you guys, but I’m making this cheesecake this weekend! If you try it, let me know what you think!

1 1/2 cups of finely crushed lowfat vanilla wafer crumbs
1/4 cup of no-calorie refrigerated butter spray (you may add a bit more or less to get a workable crust as temperature, humidity & altitude affect differently)
You can also opt to use a ready-made crust of your choice but be sure and count this calorie content as part of your recipe. If you use a ready-made crust, subtract 65 calories to delete the given crust, then add the calories of your ready-made crust and divide by 8 (8 servings).

2(8 oz) packages of fat-free cream cheese, softened
Nutrasweet (add as much or as little as you like – you control the sweetness)
1 teaspoon of vanilla
1/2 carton of Egg-Beaters (or 2 eggs)
Optional – you can experiment with additional lemon & lemon peel, strawberries, extracts such as almond, rum, brandy, mint. The possibilities are endless.

DIRECTIONS – Mix crust ingredients and press into springform pan OR just use an ovenproof deep-dish pie plate. Next, mix filling, adding the eggs last until blended. Pour in your crust & bake for about 40 minutes (until the center is almost set). Refrigerate at least 3 hours before eating. Top with fruit, fat-free topping, drizzled jelly or a bit of toasted coconut. Serves 8.

CALORIES = about 125 per slice.


{August 12, 2008}   APEX Mixed Berry Workout Shake

I forgot to put my APEX workout shake in the refridgerator so this morning it was the first thing I did. However, it was not cold enough by the time I wanted one. Here’s what I did and the results of my taste test!

The APEX Mixed Berry Workout Shake is very good. I think it’s one of my favorite flavors for workout shakes in general. That’s saying a lot since I love the chocolate flavors as much as I do. I normally buy vanilla just so I can mix them with other things and it’ll take that flavor.

As I mentioned, my workout shake wasn’t cold. That’s the number one law of drinking replacement/protein drinks. Make sure it’s cold otherwise it’s not that great tasting. The other thing is to shake furiously and mix that puppy up. Not only is it not good tasting if you don’t, those “clumps” of powder can be very damaging to your intestines.

I took my mixed berry shake and poured it into a seal tight container with 4 ice cubes and shook it wildly while I danced to some embarrassing oldie song. No, no I won’t tell you which one. (huff) It came out the perfect temperature and smooth as silk.

I got about half way done when I started feeling full, so I’ll let you know either tonight or tomorrow how long that lasted. Remember, if you’re drinking the shakes for a meal replacement, it’s only supposed to keep you “full” until your next meal or snack, not all day. You want to be sure to eat every 3-4 hours.

I think the workout shake would also kick major buns of steel if I added some frozen raspberries! I think I’ll try that tomorrow!

Brown Rice & Shrimp Handrolls
Ingredients for 2-3 people (6 cones):

+ Nori – get the roasted and salted kind
+ Brown Rice – short grain, 1 1/2 cups
+ Shrimp – cooked and peeled (1 pound, extra large)
+ Avocado – very thin slices
+ Cucumber – very thin slices (seeded)
+ Sesame Seeds – black
+ Roe – (small container)
+ Scallions – thinly sliced, lengthwise
+ Rice Vinegar – 1/4 cup (to taste)
+ Mayonnaise – Hellmans
+ Lemon Peel
+ Prepared Seaweed Salad – (available in most sushi supply shops and major supermarkets)
+ Pickled Ginger
+ Soy Sauce
+ Tamari (wheat-free)

Make The Rice
Mix 1 1/2 cups of brown rice with 3 cups cold water. Bring to boil and immediately cover and turn to lowest heat setting. Leave for 40-45 minutes. When done, add rice vinegar and stir. Transfer to a colander to cool quickly.

Chop shrimp into half inch pieces and add desired amount of mayo.

Roll Your Cones
The most important part of Temakizushi, or hand rolls, is to make sure not to overstuff them with rice. We find that 4-6 tablespoons is plenty. Add your shrimp mix and any combination of other ingredients to taste. Season with wasabi, ginger and soya sauce.

Some Tips For Making Temaki
Place a half sheet of nori horizontally on your mat and put some rice on the left side of the nori, but make sure to leave a border of nori all around. Next put your ingredients vertically across the middle of the rice. Take a corner of the nori and tuck it into the middle of the nori, about 1/3 of the way down from the top, and continue rolling. You can also wet the nori just a little bit to help it stick together at the bottom of the cone.


{August 10, 2008}   Recipe: Orange-Pineapple Smoothie

1/2 cup orange juice
1/2 cup pineapple juice
1 tablespoon coconut milk
1/2 banana
1/4 teaspoon gingerroot, grated
1/2 cup ice, crushed
Blend until smooth!

Nutritional Information
Calories 211
Calories from Fat 35 (16%)
Amount Per Serving %DV
Total Fat 4.0g 6%
Saturated Fat 3.1g 15%
Monounsaturated Fat 0.2g
Polyunsaturated Fat 0.2g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 16mg 0%
Potassium 642mg 18%
Total Carbohydrate 44.1g 14%
Dietary Fiber 2.5g 9%
Sugars 31.3g
Protein 2.5g 4%

I’m always posting recipes for chocolate and as some of you do not love it as much as I do (blasphemers!) I am trying to find other recipes for you. My goal is to find a low calorie cinnamon swirl cake! Anyone got one?

This was obtained from []

Preheat oven to 350° and spray two mini-baking pans with non-stick cooking spray. Place the following ingredients in a medium-sized mixing bowl and gently mix by hand until smooth:

1 mashed banana (please remove peeling before adding to the bowl)
1 Tablespoon of Melted Butter or Margarine (we used diet but regular will do for about 60 calories)
1 teaspoon of Rum Extract
1 cup of Splenda
Dash of Salt
1 teaspoon of baking powder
1 large egg
2 Tablespoons of Skimmed Milk

Add the following dry ingredients to the bowl of wet ingredients:
3/4 cup of White Flour

Cook about 20 minutes – or until golden brown.

FOODNOTESTM: For those who do not like using sugar substitute, double the bananas and use 1/2 cup of real sugar. Another suggestion for those limiting sugar substitute is to use half real sugar and half sugar substitute.

Using the base of this recipe, other delicious warm breads can be created such as peach bread and strawberry bread. What about warm lemon bread with a sexy glaze and a dash of lemon zest on top?

Nuts may also be added to the recipe but be sure to tally up those extra calories.

Rum extract can be substituted with vanilla extract OR almond extract.

{August 6, 2008}   Guinness Stout Brownies (!?)

When I came across this recipe my jaw dropped. Beer Brownies!? I’m getting a very good Christmas Present from at least one avid watcher on this site if they turn out good. =) The best part is, they are only 167 calories! Enjoy!

Obtained from [ ]


* 1 cup all-purpose flour
* 3/4 cup unsweetened cocoa powder
* 1/4 teaspoon salt
* 6 tablespoons unsalted butter, room temperature, cut into cubes
* 8 ounces bittersweet chocolate, chopped
* 3/4 cup white chocolate chips
* 4 large eggs, at room temperature
* 1 cup superfine sugar
* 1 1/4 cups Guinness stout, see Note below
* 1 cup semi-sweet chocolate chips
* 1/8 cup powdered sugar


1. Preheat the oven to 375 degrees F. Line a 9 x 13-inch baking pan with nonstick foil.

2. In a medium bowl, whisk together flour, cocoa powder, and salt until evenly combined. Set aside.

3. Melt butter, bittersweet chocolate, and white chocolate chips in a double-boiler over very low heat, stirring constantly until melted. Remove from heat.

4. In a large mixing bowl, beat eggs and sugar on high speed until light and fluffy, about 3 minutes. Add melted chocolate mixture, beating until combined.

5. Beat reserved flour mixture into melted chocolate mixture. Whisk in Guinness stout beer. The batter will seem a bit thin. Drop semisweet chocolate chips evenly on top of batter (some will sink in).

6. Pour into prepared baking pan. Bake 30 to 40 minutes on center rack in the oven, until a toothpick inserted in the center comes out almost clean.

7. Let brownies cool, uncovered, to room temperature. Dust with confectioners’ sugar before serving.

8. Note: The Guinness should be at room temperature. This recipe uses a little less than a standard 12-ounce bottle of Guinness stout beer. Do not include foam in the measurement. Either spoon off the foam or let it rest until the foam subsides.

Nutrition Facts

Serving Size 1 (149g)

Recipe makes 32 servings
Calories 167
Calories from Fat 53 (31%)
Amount Per Serving %DV
Total Fat 6.0g 9%
Saturated Fat 3.4g 17%
Monounsaturated Fat 1.8g
Polyunsaturated Fat 0.3g
Trans Fat 0.0g
Cholesterol 32mg 10%
Sodium 36mg 1%
Potassium 104mg 2%
Total Carbohydrate 20.5g 6%
Dietary Fiber 1.1g 4%
Sugars 12.0g
Protein 2.6g 5%

et cetera