No-Bake Pumpkin Spice Cheesecake

I love a quick recipe and this can't get any quicker! This cheesecake is very light but full of pumpkin flavor :)

Ingredients:

• 7 oz 1/3 less fat Philadelphia Cream Cheese

• 1/2 cup pureed pumpkin (canned is fine)

• 1 tsp vanilla

• 1 tsp cinnamon

• 1 tsp pumpkin pie spice

• 1/4 cup brown sugar, unpacked

• 8 oz Cool Whip Free, thawed (I bought two so I had some to top on each slice)

• 9 inch reduced fat Graham Cracker Crust

In a large bowl using an electric mixer, whip cream cheese, pumpkin, vanilla, cinnamon, pumpkin pie spice, and brown sugar for a few minutes until fluffy. Add Cool Whip and whip until smooth. Spoon mixture into pie crust and chill for a few hours, until firm.


adapted from Skinnytaste

Pumpkin Seed Encrusted Tilapia with Roasted Broccoli Rabe and Sweet Potato Hash

Happy Fall! :) My last post was September 5th and I started class September 4th so please excuse my disappearance!!! I went from having so much time before school to now only having Monday and the weekends available to make dinner and even my weekends have been hectic lately! Since I finally took some time away from homework to make dinner here is a healthy fall recipe that you have to try! It had to be a quick simple meal because I had to get back to my studying so I promise it's easy to make!

Pumpkin Seed Encrusted Tilapia

 Ingredients:

• 2 tbsp raw, unsalted pumpkin seeds
• 2 tbsp panko crumbs
• 1 tsp dry parsley
• course salt such as kosher
• fresh cracked pepper
• 4 pieces tilapia filets
• 1 tsp olive oil
• 2 cloves garlic, crushed
• olive oil spray  

 Directions:

 Grind the pumpkin seeds in a food processor or coffee grinder. Combine crushed pumpkin seeds, panko, parsley, pinch of salt and fresh pepper and set aside.

Preheat oven to 400°. Line a baking sheet with foil for easy clean up. Drizzle 1/4 tsp oil on each tilapia filet. Rub over fish to coat, season with salt and pepper and top with crushed garlic.

 Add crumbs to the top, mist with a little oil and place in the center of the oven.

 Bake for 15 minutes or until fish is cooked through, then broil for 1 - 2 minutes, or until crumbs are golden (be careful not to burn! You really need to watch them). 

served with Roasted Broccoli Rabe

• 1 large bunch broccoli rabe, tough stems removed
• 4-5 cloves garlic, smashed
• 2 tbsp olive oil
• salt and fresh pepper
• pinch crushed red pepper flakes (optional)

Heat oven to 400°. Bring a large pot of salted water to a boil. When water boils, add broccoli rabe and blanch one minute. Remove from water and DRAIN WELL in a colander.

Add to a baking dish and mix with garlic, oil, salt, pepper, crushed red pepper flakes. Roast 15-20 minutes. SOOO YUMMY :)

Adapted from Skinnytaste

And a Sweet Potato Hash

•  2 Large Sweet Potatoes (cubed)
• 2 tbsp of oil
• 1 clove of garlic chopped
• Salt + Pepper
• Garlic Chili spice to add a kick to it 

Heat oil in a large  covered skillet. Once hot add all the ingredients above and cover the skillet to help steam the potatoes. Cook and stir about 8 minutes or until potatoes are tender.

ENJOY!

 

Detox (Day 2)

Fresh Green Drink:

I'm definitely having a more difficult time getting this juice down than the first but I don't feel hungry. Yesterday I only ate 2oz of almonds and a 4oz plain piece of chicken. Today I ate a 6oz piece of plain chicken and steamed broccoli. (I put some fresh lemon juice to help out the taste!)

Ingredients: 

Apple, Celery, Cucumber, Ginger, Parsley, Spinach.

End of Summer Detox (Day 1)

After an amazing summer with family, friends, food, and alcohol, I decided it's time for a Fall detox. I have never done a detox before so this will be quite interesting! I found this 3 day cleanse from Lauryn on The Skinny Confidential, which she used from Juicers in Solana Beach, CA. Since we don't have access to a Juicers I decided to make it on my own. Brian (The best boyfriend ever) bought me a GE Juicer to make the process easier, but you can also use a regular blender to make the juice. It just needs to be a larger blender and not a magic bullet size. You can find more information about Juice Fasting here.

For the 3 day detox you make 64 oz of juice and you drink 8oz every hour with a glass of water in between each hour starting around 9am and ending at 4pm. You may have 6oz of lean protein and a large handful of steamed vegetables once in the day. But you can also split the 6oz of protein into 4 oz of chicken and 2oz of almonds, which is what I did. It's really up to you. You are also allowed herbal tea's with the detox.

Juice 1 consists of  
Cucumbers, Tomatoes, Carrots, Beets, Celery, Apples, and Lemons.
Day 1 pictures:

I'm just about half way done for today and I'm feeling good! I did get a little hungry so I snacked on some almonds. I also had a Bigelow Green Tea. Only complaint is how often I have to pee! ;) I will post day 2 juice tomorrow and if you would like the information sheet email me at kathryn.pember@gmail.com!

Summer comes to an end...

Well hello there! :) It's been quite awhile since my last post! I had to take a break from blogging because I had a week off from nannying and I was sooo busy enjoying the last few weeks of August. I couldn't have had a better ending to my summer. I had a family reunion and then took a mini vacation with Brian, spending 5 days in Cape Cod and 2 days in Vermont! We both haven't had a week off in years so we truly enjoyed it. We had gorgeous weather and spent practically everyday at the beach. I also ate healthy anything I wanted the whole vacation and I made sure to drink plenty of H2O twisted tea's and margarita's as well. ;)

 Getting a little twisted...

My reading partner <3

 

Killington, VT

Here's a few recipe's I've been meaning to share that were quite the hit at my family reunion! Especially this delicious concoction...

Sangria:

Ingredients

• 1/2 cup brandy
• 1/4 cup lemon juice
• 1/3 cup frozen lemonade concentrate
• 1/3 cup orange juice
• 1 (750 milliliter) bottle dry red wine
• 1/2 cup triple sec
• 1 lemon, sliced into rounds
• 1 orange, sliced into rounds
• 1 lime, sliced into rounds
• 8 maraschino cherries
• 2 cups carbonated water (optional)...I forgot to put this in my batch!

 

1. In a large pitcher or bowl, mix together the brandy, lemon juice, lemonade concentrate, orange juice, red wine, triple sec, and sugar. Float slices of lemon, orange and lime, and maraschino cherries in the mixture. Refrigerate overnight for best flavor. For a fizzy sangria, add club soda just before serving. adapted from Allrecipes 

 

Creamy Avocado Dip:

 Ingredients:

1/2 cup plain fat-free Greek yogurt (I use Chobani)
2 ripe avocados, peeled and seeded
1 clove garlic, minced
3 tablespoons chopped fresh cilantro
1 tablespoon finely chopped seeded jalapeño pepper
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin
Salt and ground black pepper, to taste
Pita chips, tortilla chips, cut up veggies-for serving

Directions:

1. Place the yogurt, avocados, garlic, cilantro, jalapeño, lime juice, and cumin in a blender or food processor. Mix until smooth. Season with salt and pepper, to taste.
2. Scrape dip into a serving bowl and serve with pita chips, tortilla chips, or cut up veggies.

 

 adapted from twopeasandtheirpod

Mozzarella Basil Tomato Skewers:

Ingredients:

• 16 bamboo skewers
• 48 grape tomatoes
• 48 small basil leaves
• 1 lb fresh mozzarella, cut into 32 1-inch cubes
• 3 tbsp olive oil
• 1 tbsp balsamic
• Salt and Freshly cracked black pepper

Directions:
In a small bowl, combine olive oil, balsamic, salt and pepper. Marinate mozzarella in dressing about 30 minutes. Thread tomatoes, basil and mozzarella onto skewers. Arrange on a platter and serve. 

adapted from Skinnytaste 

I hope you had a great ending to your summer!

BBQ Roasted Salmon with Cilantro Lime Quinoa

TGIF! Friday's are the best especially when you have the day off! Sleeping in would have been nice but that was not happening especially because my internal clock wakes me up at 6:15 :( So the first idea was the gym and the second idea was getting breakfast. I remembered about the new Panera Bread that opened up so Breakfast won and I headed there this morning for this delicious breakfast...

It's the perfect environment for blogging this morning. Although I do wish I had my headphones on so I didn't have to listen to this loud distracting classical music.

So for dinner last night...

I enjoy cooking for a group of people and who is better to cook for than your family?! So I put together a family dinner for my parents, my brother John, and Brian. Unfortunately my sister Emily is living in Massachusetts so she was missed! I decided on a BBQ Roasted Salmon that I had found on the lovely site Pinterest with a side of Cilantro Lime Quinoa and Roasted Broccoli. They were both so easy to make! I will definitely be making this again. :)

 BBQ Roasted Salmon:

• 1/4 cup pineapple juice
• 2 tablespoons fresh lemon juice
• 4 (6-ounce) salmon fillets
• 2 tablespoons brown sugar
• 4 teaspoons chili powder
• 2 teaspoons grated lemon rind
• 3/4 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon ground cinnamon
• Cooking spray
• Lemon slices (optional)

Combine the pineapple juice, fresh lemon juice, and salmon in a zip lock bag. Marinate for 1 hour in the refrigerator, turning occasionally.

While the salmon is marinating, combine the brown sugar, chili powder, lemon rind, cumin, salt, and ground cinnamon in a bowl.

Preheat oven to  400°

Remove fish from the bag and discard the marinade. Place salmon in a 11x7 baking dish coated with cooking spray.

Rub spice mix over the salmon and place in oven for 12 minutes or until fish flakes easily with a fork. Serve with Lemon slices.

adapted from Cooking Light

Cilantro Lime Quinoa 

2 cups of Vegetable Broth
1 cup of quinoa, rinsed and drained (follow cooking instructions using vegetable broth)
1 clove garlic, minced
2 tablespoons fresh lime juice
1/3 cup chopped cilantro
1/4 teaspoon granulated sugar
Salt and pepper, to taste

1. In a large pot, bring the 2 cups of vegetable broth to a boil. Stir in quinoa and cook until broth is evaporated and quinoa is tender, about 20 minutes. Pour quinoa into a medium bowl and fluff with a fork.
2. Stir in garlic, lime juice, cilantro, and sugar. Season with salt and pepper, to taste. Serve warm.

*I doubled the recipe because I was cooking for 5 people*

 From the lovely blog Two Peas and Their Pod.

Time to go it's getting crowded in here and I need to go buy something to wear for the MS Golf Tournament tomorrow since I DO NOT own any collared shirts!  Enjoy your FRIDAY! :)

PB Banana Smoothie

I quickly threw this together in my magic bullet before heading out the door this morning! YUM :)

Ingredients:

1 scoop of whey vanilla protein

3 ice cubes

1 tbsp of natural peanut butter 

1 tbsp of flax seed

1 whole banana

Baked Eggplant Fries

So this past weekend I dragged Brian to the Coventry Farmer's Market with our friends. I had a great time but he didn't care for it at all. Though he did care for these eggplant fries I made from the eggplant I had bought. :) I served these as an appetizer and then we ate the homemade garlic and parsley linguini I also picked up from the market. I mixed it with a pesto sauce and sliced chicken. Kept it pretty simple!

Ingredients:

• 10 oz eggplant
• 1 tsp olive oil
• 1/2 tsp kosher salt and fresh cracked pepper
• 1/2 cup Italian Seasoned breadcrumbs
• 2 tbsp parmesan cheese
• 1 large egg white
• oil spray 
• 1 cup marinara sauce for dipping (extra points)

 Try to cut them all the same size so they cook evenly.

 

Sorry I forgot to take a picture before they were almost gone!

Directions:

Preheat the oven to 450°. Line two baking sheets with parchment paper and lightly spray with oil.

Cut ends off the eggplant. Slice eggplant in half, then into 1/4 inch thick slices. Lay each slice on the cutting board and cut into 1/4 inch strips.

Mix breadcrumbs and parmesan cheese in a bowl, and egg whites in another.

Take a few strips of eggplant at a time and dip them into the egg whites, then into the breadcrumbs. Using a fork, remove eggplant from crumbs and place on the baking sheets. Spray with more oil and bake 10 minutes in the middle rack.

Turn over and bake an additional 5 minutes, or until golden. Serve hot.

After dinner we cut up this sweet pink watermelon which was another good buy from the market. We ate this juicy dessert while watching the movie The Dark Night. Which I tried very hard to stay awake for but that was unsuccessful! Clearly it wasn't a movie I picked to watch. ;)

Run update- I ran 4 miles yesterday, I will be running 4 miles tomorrow, and then 6.5 miles on Saturday or Sunday.

10 weeks until the Hartford Half Marathon!

Eggplant fries adapted from skinnytaste

A Simple Beef Stir-fry

For dinner last night I decided on a stir fry. I really never make sit fry so I looked for an easy recipe and I found a site for 15 basic stir fry sauces. I made it very simple for myself and I bought a bag of frozen stir fry vegetables and 1 lb of prepared beef stir fry. It was nice that I had all the ingredients for the sauce on hand already, but for you that might not be the case.

I'll be sure to buy a Wok before my next stir fry.

First I browned the meat in my large Skillet for about 4 minutes. Not too long because I like my meat to have a pink center. Then I removed the meat and cooked the vegetables with 1 tbsp. of oil for about 8 minutes. While the vegetables were cooking, I mixed the sauce together in a separate boil. Once the veggies were ready I added the meat back into the skillet along with the stir fry sauce below. I decided to mix a packet of brown rice into my stir fry. Whatever floats your boat...

And there you have it dinner in about 15 minutes! :)

  Soy Sesame Stir-Fry Sauce –

1/2 cup chicken broth
1/2 cup soy sauce
4 tsp. rice wine vinegar
4 tsp. toasted sesame oil
2 tsp. hot red pepper flakes
2 tsp. sugar

Thursday=Running day
This morning I ran 4 miles with the cutest running partner ever! :)

Birthday Balls

These were quite the hit at Lindsay's 30th Birthday! 
adapted from Bakerella

Ingredients: 
1 box of funfetti cake mix
Ingredients on box
1 can of funfetti frosting
 2 bags of vanilla candy melts, any color
1 tbsp. shortening to thin the chocolate

Make cake according to directions on box. Once cake has cooled crumble it into pieces into a large bowl (you could also use a mixer). Mix with can of funfetti frosting, beware it get's pretty messy! Roll into small balls and place on a large cookie sheet.  You can use butter on your hands to help it not stick. You should get about 4 dozen. Place in freezer for at least 20 minutes to chill.

Melt candy melts in microwave according to package directions. You may add a tablespoon of shortening to thin if needed. Remove a few cake balls (I recommend no more than 5) at a time from the freezer. Use a toothpick to dip entire ball into melted chocolate. Swirl around to remove excess. Place ball back on baking sheet and let cool. Repeat process with remaining cake balls.

 Be careful! These are very addictive! 

New Bike and Grill Night

I bought a bike! :)

 I am so excited for a new hobby!

I am headed to my first trail tomorrow :) Farmington River Trail

 After picking up the bike with Brian we grabbed dinner. Since we were in Newington we headed to Stew Leonard's. We love the Honey Teriyaki Steak Tips! We decided to get those and a steak Kabob...which I had to fight for :-P. With a side of grilled Asparagus and a garlic and rosemary Quinoa Brown Rice mix. We really can't get enough of Quinoa!

 

We tossed the asparagus in EVOO and seasoning first.

 Looks amazing right?!

Baked Chicken Nuggets with Quinoa Risotto

After a weekend in Martha's Vineyard my boyfriend and I wanted to make something healthy for dinner! I decided we should make one of his favorites. :) These little nuggets are so tasty! While he did the dirty work, I made Roasted Broccoli and Quinoa Risotto.

Ingredients:

• 16 oz (2 large) skinless boneless chicken breasts, cut into even bit sized pieces
• salt and pepper to taste
• 2 tsp olive oil
• 6 tbsp whole wheat Italian seasoned breadcrumbs
• 2 tbsp panko
• 2 tbsp grated parmesan cheese
• olive oil spray

1.Preheat oven to 425°. Spray a baking sheet with olive oil spray.

2.Put the olive oil in one bowl and the breadcrumbs, panko and parmesan cheese in another.

3.Season chicken with salt and pepper, then put in the bowl with the olive oil and mix well so the olive oil evenly coats all of the chicken.

4. Put a few chunks of chicken at a time into the breadcrumb mixture to coat, then on the baking sheet. Lightly spray the top with olive oil spray then bake 8 - 10 minutes. Turn over then cook another 4 - 5 minutes or until cooked though.

adapted from Skinnytaste

Roasted Broccoli:
-Cut 2 broccoli crowns into small pieces. Toss with EVOO and seasoning. (I use a Cajun Garlic + Pepper seasoning)
-Place the broccoli on a foiled baking sheet and place in the oven on 350° for about 20 minutes . Since I had the chicken in the oven I put the broccoli in for about 10 minutes. You will know when the broccoli is done by its golden brown edges.

Quinoa Risotto:

• 4 cups cooked quinoa
• 1/4 cup pecorino romano
  
• 1 cup pasta sauce
• 1/4 cup of chicken or vegetable stock
  

In a medium sauce pan, heat sauce and chicken stock. Combine with cooked quinoa and grated cheese and mix well. Top with extra cheese if desired.

PMS Overeating and Binges

Why I have been eating everything in site the past few days...

My problem is I'm letting PMS ruin my diet. I've started to eat everything in site that is either salty or sweet!

Beating PMS

Even more than you usual do on a diet, focus on eating protein and fiber to keep your blood sugar even, slow your rate of digestion, and resist the urge to overeat. The best foods include whole grains, fruits, and vegetables.

 A University of Massachusetts at Amherst study found that A high intake of calcium and vitamin D decreases the severity of PMS symptoms, plus it prevents PMS from initially developing. The study concluded that women who ate or drank about 1,200 milligrams of calcium and 400 IU of vitamin D daily had a significantly lower risk of developing PMS.That's the equivalent of four servings a day of fat-free or low-fat milk, other low-fat dairy products like yogurt, or fortified orange juice.

-Cut down on aged cheeses, processed meats with nitrates, chocolate, excessive caffeine, alcohol (especially red wine), citrus foods, banana's, aspartame, and MSG.

-Regular exercise may alleviate mood swings that can send you to the fridge by raising endorphins — brain chemicals that promote a sense of well-being. And exercise can reduce that common bloated feeling you may get this time of the month.

 -Choose the right foods. Complex carbohydrates such as whole grain pasta, breads, and cereal can halt your cravings for cookies and chips. These foods raise levels of mood-enhancing serotonin, a brain chemical that tends to dip during the premenstrual period.

-Eat more often. Eating every three to four hours can stave off cravings by keeping blood sugar levels even.

-Drink plenty of water 6 to 8 glasses a day

-200 IU of vitamin E twice daily 2 days before and 3 days during menstruation can ease cramps.

-Vitamin B6 with magnesium (both found in salmon and and avocados), two nutrients that have been shown to relieve monthly mood swings.

The Perfect Breakfast-

2 slices 100 percent whole-grain bread, toasted

1 Tablespoon of low-fat cream cheese

1/4 avocado

1 ounce smoked salmon

Freshly ground pepper

Small handful of alfalfa sprouts or fresh spinach


From the book The Abs Diet for Women

Any other helpful hints to beating PMS? Please let me know!

Avocado Spread

I'm not much of a standard sandwich eater, but I love toast! Not boring white bread toast smothered in butter, mind you, but hearty whole wheat bread with substantial toppings. I found this recipe from ACUPOFJO.

  

Avocado toast is perfect for a quick breakfast, snack, lunch or dinner.

Ingredients

• Avocado
• Whole wheat bread, sliced
• Sea salt (Mandatory!)
• Lemon or lime juice (optional but recommended)

Instructions

1. Toast your slices of bread well.
2. Slice the avocado in half, lengthwise, and remove the pit. Use a big spoon to scoop out the flesh. Put it in a bowl and mash it up with a fork. Mix in a squeeze of lemon or lime (optional).
3. Smash some avocado on top of your toast and top it with a light sprinkle of sea salt. Enjoy!

Nutrition Facts

A medium avocado contains 4.02 g of protein, 29.47 g of fat(healthy fat!), 17.15 g of carbohydrates and 13.5 g of fiber. Avocados are low in sugar and salt, high in fiber and cholesterol-free. Although avocados are not a low-calorie food, their outstanding health benefits more than justify their caloric investment of 322 calories apiece. Avocados are rich in potassium -- essential for regulating blood pressure -- as well as the antioxidant vitamins A, C and E; their extremely high content of dietary fiber can provide a feeling of fullness and may help prevent overeating. With a low glycemic index of 15, avocados contribute to stable blood sugar levels.

Facts from:Livestrong

Strawberry Cucumber Smoothie

The only problem I have with this summer heat is I can't realistically sit around sipping on margarita's all day (or can I?) hmmm....

For now I'll enjoy this quick and simple Cool Strawberry Cucumber Smoothie.

 

 

Strawberry Cucumber Smoothie

Recipe adapted from Joy the Baker

Ingredients:

• 1 1/2 cups frozen strawberries
• 1 cup of low fat milk
• a medium size cucumber, deseeded and chopped into large chunks.  (I peeled mine also)
• 1 to 2 tablespoons agave nectar (honey would work also)
• a squeeze of lemon juice

Blend the milk, cucumber, and agave nectar together until smooth. Add the strawberries and lemon juice and blend together. Enjoy! :)

Slow Cooker Pulled Pork

 A delicious dinner for four that included a BBQ Pulled Pork Sandwich topped with coleslaw, paired with an ice cold City Steam Naughty Nurse. :)

 Ingredients:

• 2.5 lb boneless pork loin roast (center cut, trimmed of all fat)
• 2 tsp red wine vinegar
• 2 tsp Hickory liquid smoke
• 1 tsp garlic powder
• 1 tsp sea salt
• 1 cup Homemade Kansas City BBQ Sauce

Directions:

Place pork in the slow cooker and season with salt, vinegar, garlic powder and liquid smoke. Cover and set to high 6 hours. Remove pork and transfer onto a large dish; reserve all the liquid into a cup and set aside.

 Shred the pork with two forks and put it back into the slow cooker along with about 3/4 cup of the reserved liquid and the BBQ sauce (for every 3 oz cooked pork, I used 2 tbsp BBQ sauce). Cook on high one more hour.

adapted from Skinnytaste

Homemade Hickory BBQ Sauce

Ingredients:

• 1 1/3 cups tomato sauce
• 1/3 cup tomato paste
• 1/3 cup honey
• 1/2 cup + 3 tbsp red wine vinegar
• 1/4 cup molasses (unsulfured)
• 2 tsp all natural hickory liquid smoke (Colgin)
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• 1/2 tsp coarsely ground black pepper
• 1/2 tsp paprika
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/8 tsp ground cinnamon
• 1/8 tsp chili powder

Directions:

In a large saucepan combine all the ingredients and simmer over low heat for 25 minutes stirring occasionally. Let it cool and store in the refrigerator until ready to use.

For using on grilled meat, brush onto chicken, pork or beef the last 10 minutes of cooking.

Makes 2 cups + 2 tbsp

adapted from skinnytaste

Homemade Hummus

Chipotle Hummus-

Ingredients:

•  1 ½ cups chickpeas
• 1 clove garlic
• 3 tbs olive oil
• 3 tbs water
• 1 Jalapeno
• 1 tsp red pepper
• ¼ tsp paprika
• ¾ tsp sea salt 

adapted from Whit Likes Fit

Chicken Panini with Arugula, Provolone, and Chipolte Mayonnaise

Tasty lunch date with my boyfriend :)

Ingredients:

• 1 tbsp Hellman's light mayonnaise
• 1 tsp chipotle in adobo sauce (or to taste)
• 3 oz ciabatta, sliced open
• 1.75 oz (1 thin) grilled chicken cutlet
• 1 slice of provolone
• 0.5 oz (about 1/2 cup) baby arugula
• Smart Balance cooking spray 

Directions:

1. Combine mayonnaise and chipotle pepper sauce in a small bowl.
2. Spread the spicy mayonnaise inside the ciabatta. Lay the provolone cheese, grilled chicken and arugula in the bread; close and lightly spray the top with cooking spray.    
3. Place on a panini press and close until the cheese melts and the bread is toasted. Cut in half and eat immediately.

Adapted from Skinnytaste

Herb and Cheese Stuffed Turkey Burgers

After my crossfit workout tonight I will be making this for dinner :) I have been craving a turkey burger and I came across this yummy recipe today. I doubled the recipe and  made 3 larger burgers and 3 smaller ones. It all depends how big you want your burgers.

Ingredients:

• 1 pound of ground turkey

• 4 teaspoons of Worcester sauce

• 2 to 3 wedges of Laughing Cow Light Garlic and Herb, cut into cubes

• 2 teaspoons of your favorite seasoning

• 4 whole wheat buns

• salt and pepper

• EVOO

Optional toppings- Light mayo, mustard, spring greens, ripe tomato slices, avocado, or salsa.

Here's What You Do:

Gently mix the turkey with Worcester sauce and the seasoning, and then form into 4 balls.

Stuff a cube of cheese in the middle and then flatten to form a patty.

Preheat a grill pan or a "real" grill to medium high heat and add a drizzle of EVOO in the pan to coat.

Grill the turkey patties about 7 minutes (4 minutes and then flip and then another 3 minutes)

Using toasted buns, create each burger. Garnish with salt and pepper and your favorite toppings.

adapted from  Skinnymommy