Shape Up Shoppe

Subtitle

90 second SMOOTHIE recipe

1 cup 0-fat plain Danon Yogurt, choice of 2 oz. fluid [either juice, soy milk, skim milk, or water with emergenC pack] 1 cup fresh frozen berries, blend [thaw fruit in micro for 45 seconds if you have a cheap blender] - drink it in the car on the way to work :) 


Pizza Recipe

1. Stove-top in a pan sprayed with PAM olive oil spray, crisp until stiff  2 large whole wheat tortillas [or spinach for those with Celiac- target or target.com] 

2. To hold the tortillas together spoon [between tortillas]  all natural red sauce without additives or sugar throughout and 1 oz of 2% shredded cheddar for Italian; feta for Greek around the edges. Add seasoning in between depending which pizza you are choosing [see below] 

then choose

A] Italian = top with more red sauce and LOTS of fennel seasoning or fennel seed [the seasoning in pizza meat], fresh cilantro [you can purchase a huge bundle for less than $2 at any grocery store], and choose what you like: peppers of all colors, mushrooms [cook first in separate pan in PAM and get water out], black olives [optional], tomato slices, sweet onion. sprinkle 1 more oz of 2% cheese on top....spread it THIN so you stay THIN

B] Greek = top with more red sauce...or if you need a change create a green sauce [see below] then top with basil [use whole leaves in summer from your plants], small chunks of roma tomato everywhere, a few black olive pieces [optional], garlic [brown fresh garlic pieces in a little water and PAM in a separate small pan] and sprinkle feta on top. Use Penzey's GREEK between tortillas if you have it.  When pizza is done spray lightly with lite olive oil.

C] Personal Pizza = top with red sauce and use any veggie, onion combo you like! Some like avocado. Be creative...test out new seasonings. Share your recipe! 

Green sauce example: In a blender: Basil leaves, baby spinach leaves, walnuts, 1 small roma tomato, 0-fat plain yogurt, seasonings

FOOD  FOR THOUGHT- OLIVES OPTIONAL FOR TASTE. THOSE WITH HIGH BP USUALLY AVOID OLIVES HOWEVER MOST SHOPPE MEMBERS HAVE VERY LOW BP! ALSO WE ALL LOVE OUR AVOCADO'S -- KEEP IN MIND ALTHOUGH THERE ARE ONLY 3 GRAMS OF SAT FAT IN 1 AVOCADO...THERE ARE 20 GRAMS TOTAL AND THAT IS A  LOT. YOU KNOW I AM THE CHEESE POLICE. I NEVER PUT COW CHEESE ON MY PIZZA. SO....RETRAIN YOUR TASTE BUDS


30 grams of fiber are recommended daily. FEEL FULL, & HEALTHY DIGESTION, CANCER PREVENTION

Try fresh fruits:                                                     

Apples

1 diameter 3''-6.60

Sliced peeled-2.50

Pears

1 small pear w/ skin-5.00

1 cup dried[500 cal]-19.50

Raspberries

1 cup raw-9.00

1 cup frozen, thawed-13.60

Strawberries

1 cup fresh-3.28

1 cup frozen, thawed-5.53

Click here to edit text

mercury in fish