Centegra Healthy Living Institute
877-CENTEGRA (877-236-8347)

Blog

Banana Bread

Posted on: March 23, 2017

Homemade Banana Nut Bread

Dry Ingredients: 3/4 cup whole wheat flour 1/2 cup flour 1/4 cup ground flaxseed 3/4 tsp salt 1/2 tsp baking powder 1/2 tsp baking soda Wet Ingredients: 1 egg 1 egg white 1 cup mashed bananas (about 2 medium) 1/2 cup brown sugar 1 1/2 tsp vanilla extract 2 Tbsp melted butter

Edamame, Cranberry, Feta Salad

Posted on: March 23, 2017

Edamame or soybeans on white background

1 16oz bag of frozen edamame, shelled 1/2 cup dried cranberries 1/4 cup fresh basil, cut into strips 2 Tbsp olive oil 1/2 cup feta, crumbled Fresh ground pepper Cook edamame in salted boiling water for 5 minutes. Drain and rinse under cold water to stop ...

more »

Protein Breakfast Smoothie

Posted on: March 23, 2017

Glass of blueberry smoothie

1 scoop protein (Sun warrior-warrior blend) 1/2 cup frozen mixed berries (or other fruit) 1/2 banana 1 cup almond milk 2 Tbsp oats Add protein powder, oats, berries, banana and almond milk to blender. Mix on high until all ingredients are fully incorporated. Add 1/4 ...

more »

Thai Peanut Stir Fry

Posted on: March 23, 2017

Thai Peanut Stir Fry

Sauce: 1/2 cup peanut butter 2 Tbsp lite soy sauce 1 tsp brown sugar 1 garlic clove, minced 1/2 cup water 1-2 Tbsp red wine vinegar Cayenne pepper to taste Stir-Fry: 3-4 cups veggies (broccoli, carrots, snow peas, water chestnuts, bean sprouts) 12-16oz chicken, shrimp, or tofu pieces 8 oz cooked ...

more »

Strawberry Pancakes

Posted on: March 3, 2017

pancakes

2 cups whole wheat flour 1/4 cup ground flaxseed meal 1/2 Tbsp baking powder 1/2 tsp cinnamon 1 medium bananas 2 egg whites 2 cups skim milk 1 Tbsp canola oil 1 1/2 cup strawberries, sliced In a medium bowl, mix together the dry ingredients. In a separate bowl, ...

more »

Low-Fat Brownie Fudge

Posted on: February 28, 2017

Brownie Fudge

2 cups canned pumpkin puree 1 box (18.3 oz) fudge brownie mix 2 Tbsp peanut butter (optional) Line 8x8 baking pan with parchment paper or aluminum foil. Set aside. Preheat oven to 350 degrees F. Combine the pumpkin and the brownie mix in a large ...

more »

Penne with Spinach Sauce

Posted on: February 28, 2017

1 lb. whole wheat penne 3 garlic cloves 2 oz goat cheese 1 oz reduced-fat cream cheese 1/4 tsp salt 1/2 tsp ground black pepper 6 oz baby spinach leaves 2 Tbsp grated parmesan cheese Cook pasta. Drain, reserving 1 cup of cooking liquid. Meanwhile, mince garlic in ...

more »

Microwave Potato Chips

Posted on: February 28, 2017

3 medium red potatoes 1/4 cup olive oil 1 tsp or less salt Optional seasoning ideas: salt-free blends, curry powder, chili powder, garlic powder Layer 3 paper towels on a microwave safe plate, set aside. Scrub potatoes and cut into 1/8" thick slices. Brush ...

more »

Cheddar Apple Quesadilla

Posted on: February 28, 2017

1 6" whole grain flour tortilla 1/3 cup reduced fat shredded cheddar cheese (made with 2% milk) 1 small apple, cored and sliced thinly Sprinkle 1/2 of cheese onto 1/2 of open tortilla. Please apple slices on top of cheese. Cover apple slices ...

more »

Turkey-Avocado Wrap

Posted on: January 26, 2017

1/2 avocado 3 Tbsp plain fat-free yogurt 1/4 tsp chili powder 2 cups lettuce, chopped 2 small tomatoes, seeded & chopped 2 Tbsp fat-free Italian dressing 4 whole grain tortillas (10") 12 oz thinly sliced deli turkey 1 cucumber, thinly sliced In a small bowl, mash the avocado with ...

more »

Centegra Healthy Living Institute ensures the privacy and protection of this data.