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This Recipe serves 8

Preparation time: 20 minutes

Cooking time: 1 hour

Ingredients

2 cups dried black turtle beans, soaked

1 strip bacon, dices

1 cup diced onion

1/2 cup diced celery

1/2 cup diced green pepper

1 tablespoon minced jalapeno chili pepper

2 tablespoons Caribbean jerk seasoning blend

freshly ground black peppper

1 clove garlic, minced

6 cups low-sodium canned chicken or vegetable broth

salt to taste

1/4 cup cilantro leaves, for garnish

8 lime wedges, for garnish

4 tablespoons non-fat sour cream, for garnish

Cooking Instructions:

Drain the beans and set aside

Cook the bacon in a 4 quart pot over low-medium heat for 2 to 3 minutes.  Add the onion, celery, green pepper, jalapeno pepper and jerk seasoning, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes.  Add the garlic and cook for 1 more minute.

Add the beans and broth and bring to a boil quickly over high heat.

Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes.

Remove and discard the bay leaf, puree half of the soup in a blender and then add it to the rest of the soup.  Season with salt and pepper and keep warm.

Serve the soup in warm bowls and garnish with cilantro, limes and a dollop of sour cream.

NOTE: Do not add salt until the beans are fully cooked because salt will prevent them from becoming tender.

Calories: 243

Protein: 15 g

Sugar: 9 g

Total Fat: 5 g

Saturated Fat: 2 g

Recipe from: foodfit.com

ingredients

3/4 cup light brown sugar

2 tablespoons cornstarch

6 large peaches, peeled, pitted, and sliced

1/2 pint fresh blackberries

1 1/2 cups all-purpose flour

2 tablespoons sugar

1/2 teaspoon baking soda

1/2 teaspoon salt

4 tablespoons very cold unsalted butter, cut into small cubes

1/3 cup non-fat buttermilk

4 cups vanilla non-fat frozen yogurt (optional)

Cooking instructions

1. Preheat the oven to 350 F degrees.

2. In a small bowl, mix the brown sugar and cornstarch together.

3. Place the peaches and blackberries in a medium-size saucepan and stir in the brown sugar mixture.  Bring the mixture to a simmer and cook for 2 minutes, stirring frequently.  Pour the mixture into a 2 quart baking dish and set aside.

4. In a food processor, combine the flour, sugar, baking soda, and salt.  Add the butter and process until the butter is the size of small peas.  With the  motor running, add the buttermilk in a steady stream and process for 5 seconds.

5. Turn the dough out onto a lightly floured surface and knead gently until the dough comes together in a ball.  Roll out the dough until it is about 1/3″ thick and is wide enough to cover the top of the baking dish.  Place the dough on top of the fruit mixture and, using a sharp paring knife, cut the dough to fit just inside the dish.

6. Cut a few slits (air vents) in the dough, place the dish on a cookie sheet, and bake until the crust is golden brown, about 30 to 40 minutes.  Let cool

7. Serve the cobbler warm or at room temperature, with or without frozen yogurt.

Prep Time: 15 minutes

Cooking Time: 40 minutes

Serves: 8

Calories: 239

Percent calories from Fat: 16%

Percent calories from Protein: 6%

Percent calories from Carbohydrate: 78%

Ingredients

1/4 cup fresh lemon juice

2 cloves garlic, chopped

1 teaspoon dried oregano

1 tablespoon olive oil

8 lamb chops, about 2 to 3 ounces each

1 medium cucumber, peeled and seeds removed

1 cup plain, non-fat yogurt

1 tablespoon fresh, finely chopped mint

2 pinches of sugar

pinch of salt

freshly ground black pepper

Cooking instructions

1. Mix together the lemon juice, chopped garlic, oregano, and olive oil.  Marinate the lamb chops in this mixture for about 30 minutes.

2. While the lamb is marinating, make the cucumber sauce.  Puree the cucumber in a blender until chunky but not liquefied.  Transfer the cucumber to a bowl and stir in the yogurt, mint, and a pinch of sugar.

3. Remove the lamb from the marinade.  Season with salt, pepper, and a pinch of sugar.

4. Place the lamb chops on a broiler pan and broil 3 inches from the heat for 4 to 5 minutes.  Turn and broil for an additional 3 minutes for medium-rare, or 5 minutes for medium.

5. Serve 2 lamb chops per person topped with minted cucumber sauce.

Prep time: 45 minutes

Cooking time: 10 minutes

Serves 4

Calories: 234

Percent calores from fat: 41%

Percent calories from Protein: 46%

Percent calories from Carbohydrate: 13%

Salad Ingredients

• 12 cups spinach leaves, washed and drained
• 1 recipe Sherry Vinaigrette or use a reduced-fat bottled vinaigrette
• 2 Bosc pears
• ½ cup dried cranberries
• 1 tablespoon pecans, chopped and toasted

Instructions

1. Place the spinach in a large salad bowl.
2. Core and slice the pears and toss them with the spinach and vinaigrette. Sprinkle with the dried cranberries and toasted pecans.

Nutrition Facts
Serving Size about 2 cups

Amount per serving
Calories 152
Total fat 6 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 111 mg
Total Carbohydrate 25 g
Dietary Fiber 4 g
Protein 2 g
Percent Calories from fat 34%
Percent Calories from Protein 6%
Percent Calories from Carbohydrate 66%

Sherry Vinaigrette Salad Dressing

Ingredients:

• 1 tablespoon finely chopped shallots
• 3 tablespoons sherry vinegar
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• 2 tablespoons olive oil
• Salt to taste
• Freshly ground black pepper

Cooking Instructions:
1. Place the shallots, vinegar, honey and mustard in a small mixing bowl and whisk to combine. Continue whisking and slowly add the olive oil. Season to taste with salt and pepper. (This can be made in advance and stored in the refrigerator for up to 3 days).

Class Descriptions

Mixed Levels (Hatha)

Beginners welcome

A practice that offers modifications to make the pose more, or less challenging. (40 minutes)

Basic Hatha

Beginners welcome

This class covers basic poses. Physical intensity, light to moderate. (60 minutes)

Pilates Mat

Beginners welcome

Create longer, stronger, leaner muscles, increased flexibility, better posture, flatter abdominals, while uniting the mind/body.(45 minutes)

Ashtanga Primary

Experience recommended

This class follows the Ashtanga Primary Series in the tradition of Pattabhi Jois. Choose a class from the following.(75 minutes)

Introduction to Ashtanga Yoga

Beginners

This class will focus on the breathing, sun salutations and standing sequence of the Ashtanga practice. (45 minutes)

Strength for the Body

Beginners welcome

This class will be held in the Wellness Area, twice weekly-45 minute strengthening class using dumbbells, tubing, fitness balls, BOSU.

BOSU

Beginners welcome

The BOSU is a dome shaped stability ball with a flat platform on the bottom. The BOSU can be used for a cardio workout by doing step aerobics or plyometrics. It can also be used for core exercises to improve balance and core strength, as well as with weights and bands to really focus on muscular strength and endurance. (45minutes)

Vinyasa

Participants should have experience with Sun Salutations.

Sequences of yoga asanas (poses) that synchronize breath with movement in a flowing manner. (75 minutes)

Gentle Yoga

Participants should have experience with Sun Salutations.

An easier, slower version of our Hatha class. Participants must be able to get on and off the floor (chairs available). Ideal for seniors and overweight yoga students.