Makes 4 servings
Ingredients:
2 tsp ground ginger
1 can light coconut milk (this is mostly for marinating)
1 can crushed pineapple
16 oz. salmon
1 mango diced
1 peach diced
1/2 banana diced
1 kiwi diced
1 jalapeno pepper diced
2 tbs diced red onion
2 large mint leaves
2 tbs lemon juice
pinch sugar (optional)
Directions:
For Salmon:
Mix ginger, coconut milk, and crushed pineapple. Marinate salmon fillet in [...]
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Makes 1 snack
Ingredients:
1 Wasa Crispbread Cracker
6 grapes, sliced in half
1/2 cup nonfat ricotta cheese
1 tsp almond butter (optional)*
*could also sub this for almond extract and sugar substitute, PB2, CB2, or other sweetener.
Directions:
Mix cheese and almond butter. Smear on cracker and top with grapes.
Nutrition:
Calories: 182
Protein: 18g
Carbohydrate: 21g
Dietary Fiber: 2g
Total Fat: 3g
Saturated Fat: .3g
Cholesterol: 10mg
Calcium: 423mg
Sodium: [...]
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2 slices Ezekiel Bread (low sodium is the absolute BEST)
1 whole egg and 1 white
dash of cinnamon
natural peanut butter
natural fruit spread or sugar free syrup or honey
Coconut oil
Whip eggs and cinnamon in a med. bowl whilie pre-heating griddle.
Dip bread (both sides) into egg wash and place on griddle. Let cook until golden brown.
Top with [...]
Ingredients:
Coconut oil
2 tbs lower-sodium soy sauce
Half of lime
1 tbs honey or agave
2 tbs fresh grated ginger
2 cloves garlic, minced
1/4 tsp hot pepper sauce
4 (4-oz) chicken breasts
Directions:
Preheat oven to 350. Lightly coat bottom of baking pan with coconut oil. In a small bowl whisk everything but chicken together. Place chicken in pan and cover generously with [...]
Makes 14 slices
Ingredients:
3/4 cup boiling water
1/2 cup quick-cooking oats
1/4 cup firmly packed brown sugar
3 tablespoons margarine, melted
1 teaspoon salt
3 cups bread flour
1/4 cup water
1 egg, lightly beaten
1 package dry yeast
**For added variation, throw in some raisins, diced apples, diced dates, or cranberries.
Directions:
Combine first 5 ingredients in a bowl; stir well. Let cool slightly.
If [...]
Makes 15 bars
Ingredients:
2 cups oats – roasted in the oven without oil for 10-15 minutes
1 cup peanut butter (no sugar added)
1/2 cup agave (you can also use honey)
1/2 cup apple sauce (unsweetened)
2 tbsp. grain sweetened chocolate chips
1 cup whey protein powder (unflavored or vanilla)
1 tbsp. cinnamon
2 tbsp. chia seeds
Directions:
Preheat your oven to 350 degrees.
Combine all [...]
Makes 6 servings
Ingredients:
2 tablespoons olive oil
2 chopped garlic cloves
3/4 cup chopped onion
1 peeled and chopped tablespoon ginger
3 cups peeled and chopped carrots
4 cups reduced-sodium vegetable stock
2 tablespoons brown rice
1 cup lowfat plain yogurt
2 tablespoons flour
Salt and pepper to taste
Directions
Heat olive oil over a medium-high. Add garlic, onions, and ginger and saute until onions begin [...]
Makes 1 serving
Ingredients:
1/2 cup Quaker Oats
1 medium Peach
2 tbsp Fiber One Cereal (crushed)
1 tbsp Raisins
3 tbsp nonfat Cottage Cheese
2 tbsp Torani sf English Toffee syrup
2 tbsp liquid egg whites
1/8 tsp baking powder
1 cup water
dash salt
sugar substitute to taste
Directions:
Mix everything except for the cottage cheese in an oven proof bowl. Add dollops of cottage cheese throughout [...]
Makes 4 servings
Ingredients:
8 oz. nonfat plain yogurt
1 t. chile powder
1 t. mild or hot curry powder
3/4 t. lime juice
1/2 t. finely chopped garlic
Salt to taste
4 skinless, boneless chicken breasts halves
1 large ripe mango, peeled and finely diced
Directions:
Combine 1/4 cup of the yogurt, chile powder, curry powder, 1/4 teaspoon of the lime juice, garlic and salt [...]
Makes around 8 servings
Ingredients:
8 eggs
2 tablespoons chives
1/2 cup spinach
3 tablespoons onion flakes
3/4 cup bacon or ham
1 cup low-fat mozzarella
1 cup cooked pumpkin
1 tablespoon Parmesan cheese
dash of salt and pepper or Mrs. Dash
Directions:
Preheat oven to 350 F.
Beat eggs until frothy, then add all ingredients except the pumpkin and Parmesan. Stir until combined, then gently add [...]
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