sixweekprogramweek5

ReShape: Week Five

Introduction

Now that you’re an expert on how to eat and what to eat, it’s time to give you some of my favorite recipes for snacks, shakes and desserts.  Don’t worry if you’re still in ttheeeeehhhe he early weeks of the ReShape program, as long as you are done with week one, you can use these recipes anytime.

Part 1 – The Diet – My Favorite Snacks, Shakes and Desserts.

Snacks: A few favorites

asparagusAsparagus Wrap-Ups

  • 2 teaspoons light mayonnaise
  • 1 teaspoon Dijon mustard
  • 4 slices low-fat/low-salt ham
  • 4 cooked asparagus spears

Mix mayonnaise and mustard together in a small bowl. Place a slice of ham on a plate; spread a thin layer of mustard mixture over ham. Wrap ham around an asparagus spear. Repeat with remaining ham, mustard mixture, and asparagus spears. Serves 1.

Not Your Mother’s Onion Dip

  • 1 tablespoon canola oil
  • 1 large onion, halved and very thinly sliced
  • 1 cup low-fat cottage cheese
  • 1⁄2 cup fat-free plain yogurt (preferably Greek-style)
  • Freshly ground pepper
  • Cut-up veggies for dipping

Heat canola oil in a large skillet over medium heat. Add onion; reduce heat to low. Cook about 20 minutes or until golden brown, stirring occasionally. Remove from heat; cool. Place cottage cheese and yogurt in a food processor; blend until smooth. Add onion and pulse until blended but not pureed. Season to taste with pepper. Serve dip with cut-up veggies. Serves 2.

Parmesan Crisps with Smoked Turkey

  • 1 cup finely shredded Parmesan cheese
  • Freshly ground pepper
  • 4 ounces low-sodium smoked turkey breast, thinly sliced

Heat a large nonstick skillet or griddle over medium-low heat. For each crisp, shape 2 tablespoons cheese to make a mound; drop it into the hot skillet. Repeat with remaining cheese for a total of 8 mounds, leaving 2 inches between each in the skillet. (Work in batches, if necessary.) Gently flatten mounds with the back of a spoon or spatula. Cook without disturbing them until they are crisp and golden, turning if necessary to cook evenly. (You may not need to turn them over, depending on how thick they are.) Carefully remove crisps from skillet; cool on waxed paper (crisps will become firm as they cool). Season to taste with pepper. Top with turkey. Serves 8.

[Visit Kathy’s Kitchen for All of my Snack Ideas]

shake imageShakes

Blue Berry Sunrise Shake

    • 1 cup water, plain soymilk, or fat-free milk
    • 1 cup fresh or frozen boysenberries or 3⁄4 cup blackberries or blueberries
    • 1 scoop (2 tablespoons) vanilla or chocolate protein powder (whey, egg white, or soy)
    • Combine water, berries, and protein powder in blender. Cover and blend until smooth. For a thicker shake, use less liquid. For an icier shake, add ice. Serves 1.

Red Berry Sunrise Shake

    • 1 cup water, plain soymilk, or fat-free milk
    • 1 cup fresh or frozen raspberries or strawberries
    • 1 scoop (2 tablespoons) vanilla or chocolate protein powder (whey, egg white,or soy)
    • Combine water, berries, and protein powder in blender. Cover and blend until smooth. For a thicker shake, use less liquid. For an icier shake, add ice. Serves 1.

Mango Tango

    • 1 cup water, plain soymilk, or fat-free milk
    • 1 cup frozen mango or papaya chunks
    • 1 scoop (2 tablespoons) vanilla protein powder (whey, egg white, or soy)
    • 1 tablespoon wheat germ
    • Combine water, mango, protein powder, and wheat germ in a blender. Cover and blend until smooth. For a thicker shake, use less liquid. For an icier shake, add ice. Serves 1.

Tropical Chiller

    • 1 cup water, plain soymilk or fat-free milk
    • 1⁄2 cup drained canned pineapple tidbits (juice pack)
    • 1 scoop (2 tablespoons) vanilla protein powder (whey, egg white, or soy)
    • 1⁄8 teaspoon coconut or almond extract

Combine water, pineapple, protein powder, and coconut extract in a blender. Cover and blend until smooth. For a thicker shake, use less liquid. For an icier shake, add ice. Serves 1.

Desserts

Baked ApplesBaked Apples

  • 1⁄2 cup chopped walnuts
  • 3 tablespoons roughly chopped dried cranberries
  • 2 tablespoons packed brown sugar
  • 1⁄2 teaspoon cinnamon
  • 4 large firm baking apples, cored but not peeled
  • 1⁄2 cup apple juice or apple cider
  • 2 tablespoons maple syrup
  • Plain fat-free yogurt
  • Preheat the oven to 400°F. Stir together the nuts, dried cranberries, brown sugar, and cinnamon in a small bowl; set aside. Place the apples in a baking dish and spoon the nut mixture into the apples. Stir together apple juice and maple syrup; pour into the bottom of the baking dish. Bake apples, uncovered, in the preheated oven for 25 to 35 minutes or until tender, basting occasionally with liquid in dish. Cool slightly before serving. Serve with yogurt. Serves 4.

Grilled Pineapple

  • 1 slice of fresh pineapple, 1⁄2 inch thick
  • 1⁄2 cup plain nonfat yogurt, cottage cheese, or ricotta cheese (optional)
  • Preheat a grill pan over medium-high heat. Place the pineapple slice on the heated grill pan and cook on both sides until grill marks form and the pineapple is heated through. Transfer to a plate. Top with yogurt, if desired. Serves 1.

Individual Ricotta Cheesecakes

  • 6 ounces reduced-fat cream cheese (Neufchâtel), softened
  • 3⁄4 cup part-skim ricotta cheese
  • 2 tablespoons honey
  • 1 teaspoon grated lemon zest or 1 teaspoon grated fresh ginger
  • 1 teaspoon vanilla extract
  • 3 egg whites
  • Sliced strawberries or blueberries or all-fruit jam
  • Fresh mint leaves (optional)
  • Preheat oven to 350°F. Line 10 muffin cups with paper liners. Combine cream cheese, ricotta cheese, honey, lemon zest, and vanilla in a large bowl. Whisk together until well combined; set aside. Place egg whites in a large mixing bowl. Beat with an electric mixer on medium speed until soft peaks form. Gently fold the egg whites into the cheese mixture. Divide evenly among the muffin cups. Place muffin pan on the middle rack of the preheated oven. Bake for 15 to 18 minutes or until set. Remove from the oven. Cheesecakes will be puffed but will fall as they cool. When the cheesecakes have cooled, place in an airtight container and refrigerate for 2 hours or overnight. Just before serving, top with berries or jam (1⁄2 teaspoon jam per cheesecake). Garnish with mint, if desired. Makes 10 cheesecakes.

Banana-Nut Pops

  • 4 wooden sticks or short bamboo skewers
  • 2 firm ripe bananas, peeled and halved crosswise
  • 4 12-inch squares aluminum foil
  • 1 ounce 70 percent dark chocolate, finely grated
  • 1 tablespoon creamy peanut butter

Insert a wooden stick into each banana half. Place each on a square of foil. Place the chocolate on a plate. Heat the peanut butter in a small dish in the microwave oven until barely warm but spreadable. Coat each banana half with a thin layer of peanut butter; roll in the chocolate. Wrap each banana tightly in foil. Freeze at least 2 hours or up to 2 weeks. Serves 4.

Part 2 – The Workouts – 20 Minutes Per Day

Day 1 – Upper Body (10 Minutes) and Cardio Workouts (10 Minutes)

Upper Body Workouts

Cardio Workouts

 

Day 2 – Lower Body (10 Minutes) and Core Workouts (10 Minutes)

Lower Body Workouts

Core Workouts

 

Day 3 – Upper Body (10 Minutes) and Cardio Workout (10 Minutes)

Upper Body Workouts

Cardio Workouts

 

Day 4 – Lower Body (10 Minutes) and Core Workout (10 Minutes)

Lower Body Workouts

Core Workouts

 

Day 5 – Upper Body (10 Minutes) and Cardio Workout (10 Minutes)

Upper Body Workouts

Cardio Workouts

Day 6 – Lower Body Workout (10 Minutes) and Core Workout (10 Minutes)

Lower Body Workouts

Core Workouts