This drink/frozen yogurt has existed in several incarnations over the last several years as I played around with various fruit and yogurt combinations.  I’ve experimented with fresh fruit and frozen fruit, berries versus tropical fruit, different flavored yogurts, and assorted additives.  Although they all turn out delicious (you just can’t go wrong with fruit and yogurt in my opinion!), my pineapple and coconut rendition has far surpassed the others in refreshing taste and dessert-like consistency.  It is slightly higher in sugar than the berry versions, but I have balanced that sugar with ground flaxseed and high-protein cottage cheese.  The final ingredient is a few drops of coconut flavoring, which adds the essence of coconut without all the fat and calories.  I hope you enjoy!

Piña Colada Frosty

Ingredients:

1/2 cup frozen chunk pineapple, unsweetened (I like frozen because it makes the frosty even thicker, but if you can’t find frozen simply use fresh and add a few slices of frozen peaches instead for consistency.)

3/4 cup low-fat cottage cheese

1/2 cup (4 oz) low-sugar vanilla yogurt (I like Dannon Light & Fit Carb Control)

3 tbsp. ground flaxseeds

4 drops coconut flavoring (You can find artificial flavorings in the spice aisle of the supermarket.)

1. Begin by setting up a standard blender or food processor.  Add the fruit first, then layer the yogurt, cottage cheese, and flaxseed on top.  Add the coconut flavoring last.
2. Blend, slowly at first, until the pineapple seems to be broken up a bit.  Then progress to higher speeds until your yogurt reaches a thick, frothy consistency.
3. Pour and enjoy!  If you used frozen fruit, you might have to eat the frosty with a spoon instead of a straw.
4. Makes 1 serving… or split into 3 servings for quick snacks!

Calories 330

Total Fat 10.5g (Sat Fat 1.75g)

Cholesterol 25mg

Sodium 596mg

Potassium 422mg

Total Carbohydrates 39g

Fiber 7g

Sugar 24.5g

Protein 28g

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Today I’m posting my first recipe here on Trainer Confidential!  Most Sundays you’ll find me experimenting in my kitchen, modifying old recipes to include more protein and less sugar… which can be very challenging!  So in an effort to save you some kitchen time (I know it’s limited!), I thought I’d start sharing my recipe successes with all of you.  Please let me know how the recipes work for you and if you make any additions of your own!

This Black Bean and Lime Chili is something that was initially inspired by leftover zucchini in the fridge.  I almost always have cans of beans and salsa in my pantry, so it was easy to begin formulating a chili recipe without running to the store.  I love spicy foods, so I included hot salsa and chopped jalapenos in my version.  However, you can use mild or medium salsa and omit the jalapenos if you’d like.  I’ve made this dish on several occasions now, each time adjusting the recipe slightly.   The final product is a sweet & spicy, hearty chili with the perfect combination of low-fat protein and high-fiber carbohydrates.  I hope you enjoy!

Black Bean & Lime Chili

Ingredients:

1 cup sweet onion, chopped

3 cups zucchini, chopped

1/3 cup jalapenos, chopped (about 3-4 peppers)

1 15.5-oz can black beans, drained and rinsed

1 15.5-oz can kidney beans, drained and rinsed

1 1/2 cup salsa (mild, medium, or hot)

1/2 cup cilantro, minced

16 oz ground turkey

2 tsp. olive oil

1/4 cup water

Juice of 1 lime

Salt & Pepper to taste

1. Begin by adding 1 tsp of olive oil to a 4-quart pot over medium-high heat.  Add the chopped onions, zucchini, and peppers.  Saute 5-7 minutes until the vegetables have softened and the onions begin to look translucent. (Sometimes it helps to cover the pot for a few minutes, essentially steaming the vegetables.)
2. In the meantime, use the other teaspoon of olive oil in a fry pan over medium heat.  Add the ground turkey and cook until completely browned, breaking the turkey into small chunks as you stir.  I usually add a little salt and pepper to the turkey here.
3. Once the vegetables have softened, add the black beans, kidney beans, salsa, water, lime juice, and cilantro to the pot, stirring to combine.  Turn the heat down to medium and cover.  Let simmer another 5 minutes to heat through.
4. When the turkey is cooked through, drain off any excess fat and add the turkey to the chili pot.  Cover and simmer 5 more minutes to let the flavors combine, then remove from heat.
5. Serve immediately or cool and reheat for dinner later in the week.  This recipe makes about 5 servings (2 cups = serving).

Calories 350

Total Fat 8g (Sat Fat 1g)

Cholesterol 48mg

Sodium 1140mg

Potassium 685mg

Total Carbohydrates 40g

Fiber 12g

Sugar 5.5g

Protein 30.5g

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Although it’s nearly impossible to avoid homemade baked goods during the holidays (and thank god for that!), there are some minor alterations you can make to your own holiday baking regimen that add up to big changes in calories consumed.  Some of the substitutions even add new flavors and essential nutrients while they cut calories!  

Flaxseed, for example, adds a heartier flavor and healthy omega-3 fatty acids (each tablespoon of ground flaxseed contains approximately 1.8 grams of omega-3s) and can be used to replace eggs or oil.  Applesauce contributes sweetness and a moist, dense texture to a cake or bread while reducing overall saturated fat in the recipe.

Have fun impressing your friends and relatives with your healthy holiday recipes and feel free to share them (or other substitutions) with all of us here at Trainer Confidential! 

1. ½ cup unsweetened applesauce & 2 T. oil in place of ½ cup vegetable oil
2. ½ cup oatmeal or crushed bran flakes instead of 1/2 cup breadcrumbs
3. 4 egg whites, or ½ cup egg substitute instead of 2 whole eggs
4. 1 T. ground flaxseed & 3 T. water to replace 1 whole egg
5. 3 T. ground flaxseed for 1 T. vegetable oil
½ cup honey instead of ½ cup corn syrup
A combination of ¾ cup whole wheat flour & ¼ cup white flour to replace 1 cup white flour
1 cup canned fruit (in its own juices, no sugar added) instead of  1 cup canned fruit in heavy syrup
1 cup low-fat cottage cheese, pureed until smooth in place of  1 cup regular cream cheese
1 cup plain low-fat yogurt instead of 1 cup sour cream
1 T. vinegar & 1 cup skim milk (let sit 10 minutes) for 1 cup buttermilk
½ package mini chocolate chips instead of 1 package chocolate chips

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