PLNW - Amazon S3 · similar and she is an amazing cook. She creates recipes that are easy to...

Copyright © All Rights Reserved PLNW Inc. 2011, 2012 v2

ISBN (978-0-9869693-1-7)

Printed in USA by 48HrBooks (www.48HrBooks.com)

Designed by Shari Archinoff

W E I G H T L O S SReal Food

RECIPE BOOK

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CREDIT TO THE CHEF

I would like to tip my chef’s hat to Georgie Fear who created most of the recipes in the recipe book. Although I’ve never actually met Georgie because she lives in Colorado, our nutritional philosophies are very similar and she is an amazing cook. She creates recipes that are easy to prepare and take little time to make. The best thing about her recipes is that they are nutritionally balanced! I visit her website daily to see her new recipes and to get great nutrition tips. Georgie has created two phenomenal cookbooks, Dig In and Fuel Up, that are available for purchase on her website. I know they will be a staple in your kitchen as they are in mine (the meatballs marinara is my favorite!).

To learn more about Georgie visit her website: askgeorgie.com.

Thank you, Georgie.

Disclaimer

All information contained within this recipe book is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a qualified medical practitioner, health practitioner, or fitness professional. No action should be taken solely on the contents of this recipe book. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this manual.

The information provided within this recipe book is believed to be accurate based on the best judgment of the authors, but the reader is responsible for consulting with his or her own health professional on any matters raised within. Health information changes rapidly. Therefore, some information within this recipe book may be out of date or even possibly inaccurate due to new studies and research that the authors of this weight loss program are unaware of. We do not assume any liability for the information contained within this recipe book, be it direct, indirect, consequential, special, exemplary, or other damages.

Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

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TABLE OF CONTENTS

TOP FOOD FAVOURITES ...................................... .................................................................4MEASUREMENT CONVERSION ............................................................................................5A NOTE ABOUT COOKING SPRAYS & COCONUT OIL ....................................................... 6THE TRUTH ABOUT COCONUT OIL .....................................................................................6INGREDIENT SUBSTITUTIONS .............................................................................................8SUGAR & SUGAR ALTERNATIVES .......................................................................................9GLYCEMIC INDEX OF SUGARS & SUBSTITUTES ............................................................10BREAKFAST .......................................................................................................................... 11LUNCH ...................................................................................................................................23DINNER ..................................................................................................................................37SIDES .....................................................................................................................................53SHAKES .................................................................................................................................63DESSERTS .............................................................................................................................67

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TOP FOOD FAVOURITES

Blueberries: They have the highest antioxidant capacity, making them highly protective for thecardiovascular system. They contain pterostilbene, which lowers cholesterol, and anthocyanins, which improve vision and brain function and guard against macular degeneration. The ellagic acid in them has anti-cancer activity.

Kale: It contains organosulfur comlb for cancer prevention, improves detoxification and reduces cataractsdue to the lutein and zeaxanthin, plus it’s a great antioxidant with fiber, calcium, and cardiovascular protection.

Broccoli: Broccoli contains numerous agents such as sulforaphane and the indoles (indole-3-carbinoleand DIM) that are protective against prostate, gastric, skin and breast cancer. The flavonoids reduce cardiovascular disease and blood pressure. Broccoli contains comlb that are anti-inflammatory and antioxidant and support the immune system and eyes.

Whey Protein: It boosts the body’s stores of glutathione, one of the most important antioxidants. Wheyprotein contains ACE inhibitors which lower blood pressure and improve cardiovascular health. It also improves immune function.

Walnuts: Walnuts have the highest amount of Omega 3 fats of any other nuts. Walnuts also aid in growth,reproduction and brain functioning. Make sure that the walnuts are raw with white flesh and are kept in the refrigerator until consumption.

Kiwifruit: Very high in vitamin C and vitamin E, Kiwis help to boost your immune system and protect yourDNA integrity.

Free Range Eggs: Eggs consistently score the highest in the quality of the protein, soundly beating milk,beef, whey and soy. Eggs are a perfect source of protein containing all 9 essential amino acids. They are loaded with vitamins and nutrients that help your eyes, your brain and your heart. Eggs are one of the best sources of choline which is essential for cardiovascular and brain function.

Coconut Oil: It is rich in lauric acid, important for immune health, stable at high temperatures, and greatfor suateeing, baking and frying. Coconut oil also supports your thyroid gland and may increase your metabolism. It supports overall immune function and prevents bacterial, viral and fungal infections and digestive disorders.

Cold Pressed Extra Virgin Olive Oil: It is a natural anti-inflammatory like aspirin which reduces the riskof stroke, heart and cardiovascular disease, breast cancer, lung cancer and some forms of dementia.

Sea Vegetables: These are rich in minerals and are great for detoxifying heavy metals and pesticides.They are also alkalizing and can help offset the acid load from the standard American diet of processed grains, meats and dairy. These might seem a little scary at first, but they are great to sprinkle on a salad, soup, or veggie dish.

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MEASUREMENT CONVERSIONS

1 tsp 1/6 fl. oz. 5 ml

1 tbsp ½ fl. oz. 15 ml 3 tsp

1/8 cup 1 fl. oz. 30 ml 2 tbsp

¼ cup 2 fl. oz. 60 ml 4 tbsp

½ cup 4 fl. oz. 120 ml 8 tbsp

1 cup 8 fl. oz. 240 ml 16 tbsp ½ pint

2 cups 16 fl. oz. 474 ml 1 pint

4 cups 32 fl. oz. 946 ml .95 liter 1 quart

1 pint 16 fl. oz. 2 cups

1 quart 32 fl. oz. 2 pints

1 liter 34 fl. oz. 1 quart plus ¼ cup

1 gallon 128 fl. oz. 4 quarts

1 oz. 28 grams

1 lb. 454 grams

Pan Size Equivalents9-by-13-inch baking dish 22-by-33-centimeter baking dish

8-by-8-inch baking dish 20-by-20-centimeter baking dish

9-by-5-inch loaf pan 23-by-12-centimeter loaf pan

(=8 cups or 2 liters in capacity)

10-inch tart or cake pan 25-centimeter tart or cake pan

9-inch cake pan 22-centimeter cake pan

Oven Temperature ConversionsFarenheit Celsius Gas Mark275º F 140º C gas mark 1- cool

300º F 150º C gas mark 2

325º F 165º C gas mark 3 - very moderate

350º F 180º C gas mark 4 - moderate


400º F 200º C gas mark 6 - moderately hot

425º F 220º C gas mark 7- hot


475º F 240º C gas mark 10 - very hot

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A NOTE ABOUT COOKING SPRAYS & COCONUT OIL

A lot of the recipes in the WOW! Weight Loss recipe book call for “cooking spray”. We are not talking about PAM, here. Cooking spray is there to make sure that your food does not stick to the pot, pan or baking dish. There are many other more healthful alternatives to achieve that goal than the use of aerosol cooking sprays.

A very simple way to grease a pot or frying pan is to use an oil mister and pour in grapeseed or olive oil. Both oils can be used at higher temperatures without turning rancid. Using an oil mister instead of pouring the oil directly into your pan will also reduce the amount of oil used which, in turn, will reduce the number of calories in your food.

THE TRUTH ABOUT COCONUT OIL

Heart Disease:

There is a misconception that coconut oil is not good for the heart because it contains a large quantity of saturated fats; however, coconut oil is actually beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful, for they do not lead to an increase in LDL levels. In fact, coconut oil even reduces the incidence of injury in arteries and, therefore, helps in preventing

atherosclerosis.

Weight Loss:

Coconut oil is very useful in reducing body fat. It contains short- and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and helps in the healthy functioning of the thyroid. Further, it increases the metabolism by removing stress on the pancreas, thereby burning out more energy and helping obese and overweight people reduce their weight.

Coconut oil is often preferred by athletes and body builders and by those who are dieting. The reason behind this is that coconut oil contains lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of athletes.

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Coconut oil, your new best friend!

• Promotes heart health

• Improves weight loss by supporting your thyroid

• Stimulates your metabolic rate

• Strengths your immune system

• Gives you a youthful appearance and improves the look of your skin

• Provides you with an immediate energy source

• Maintains normal cholesterol levels

Follow these guidelines when choosing this healthy and amazing (and tasty!) oil:

Be sure that it

1. is certified organic by USDA or by another certifying body

2. is unrefined with no chemicals added

3. has no hydrogenation

4. has no bleaching

5. is made from traditional coconut palms only, no hybrid or genetically modified (GMO) versions

6. is made from fresh coconuts

7. is made without heat processing

How to Use Coconut Oil

Coconut oil is solid at room temperature. In order to use it to grease pots, pans and baking trays you have to melt it. Using a teaspoon, measure out the coconut oil and put it into a heat friendly dish. You can either melt it on the stove or use a microwave. Once the coconut oil is melted, either brush or pour the oil into whatever dish you are using. The coconut oil will act as a barrier and ensure your food will not stick.

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INGREDIENT SUBSTITUTIONSWe know that food intolerances, sensitivities and/or allergies can be a problem for some people. The

recipes in the recipe book may include ingredients that you cannot ingest. NOT A PROBLEM! Your nutrition coach will encourage you to avoid any food item that does not agree with your system. You will work together to find a suitable substitution for that food item that ensures the quality of the recipe remains the same. We do not want you to eat things you don’t like or that bothers you.

Common Substitutions:

Milk: When a recipe calls for milk or a milk substitute, feel free to use whatever kind of “milk” you like best.

Options: Unsweetened almond milk (flavoured or plain), unsweetened soy milk, 1% or 2% cows’ milk.

Grains: If you have sensitivity to wheat and/or gluten and a recipe calls for a grain that has those two things, swap it for a grain that you can tolerate.

Options: spelt and kamut (wheat free); quinoa, brown rice, brown rice pasta, brown rice flour, chickpea flour, buckwheat, millet or amaranth (gluten free).

Cooking Spray: Avoid all aerosol cooking sprays like Pam.

Options: Use an oil mister and pour olive oil into it. Coconut oil is a great substitution that can be used to grease frying pans and baking dishes. Since you are only using a small amount, your food does not pick up the coconut flavour. Parchment paper is also great for baking sheets and the bottom of cake pans.

Meat: If you are a vegetarian or would like to cut down on your consumption of animal products, feel free to substitute any animal protein in the recipes with a vegetarian option.

Options: Firm Tofu (Non-GMO), Tempeh, ½ cup beans or protein powder. Some vegetables are also higher in protein (like broccoli and spinach). Please avoid the mock meats. They are heavily processed and are not a whole food choice.

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SUGAR & SUGAR ALTERNATIVES

What is Added Sugar?

It can include, but is not limited to, any type of sugar: organic, raw or processed. Examples include glucose-fructose, ordinary table sugar, honey, agave syrup, brown rice syrup, maple syrup and all other sweeteners that contain calories.

How Much Sugar Can I Consume in 1 Day?

No more then 100 calories (6½ tsp or 25 grams) of your daily caloric intake should be from added sugar if you’re a woman, and 150 calories (9½ tsp or 38 grams) if you’re a man. Limit all added sugars, even the supposedly healthy ones like brown rice syrup, agave syrup, raw honey, evaporated cane juice and/or beet sugar.

FUN FACT: 4 grams of sugar = 1 tsp of sugar

Question: Are added sugars really that bad for my health? The quick answer: YES! Here are some very serious reasons to avoid or minimize added sugars:

1. You can’t afford the empty/extra calories.

2. Added sugars promote obesity.

3. Sugar-sweetened drinks may increase the risk of obesity and promote diabetes.

4. Fructose raises triglycerides and may boost visceral fat.

5. Fructose may raise the risk of gout.

6. Sugars promote overeating.

7. Most added sugars are found in junk food which should be avoided.

Does This Mean I Should Avoid Fruit?

NO. Don’t worry about the natural occurring sugars found in milk, fruit and plain (unsweetened) yoghurt.

What are Sugar Alcohols and are They Safe?

Sugar alcohols aren’t actually sugar at all. Sugar alcohols are made by adding hydrogen atoms to sugars. For example, adding hydrogen to glucose makes sorbitol. Sugar alcohols are known as sorbitol, xylitol, mannitol, maltitol, lactitol, isomalt, erythritol, hydrogenated starch hydrolysates.

Are They the Best/Safest Sugar Alternatives?

Some sugar alcohols are better absorbed then others. Sugar alcohols do not raise blood sugar levels as rapidly as sugar does, yet they are great for cooking because they are just as bulky as sugar. They can be replaced one to one for sugar in recipes.

Erythritol, which is largely unabsorbed, has virtually no calories while maltitol and hydrogenated starch are absorbed enough to provide ¾ of the calories of sugar. Too much sugar alcohols traveling unabsorbed through the intestinal tract can cause bloating, gas and diarrhea.

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GLYCEMIC INDEX OF SUGARS & SUBSTITUTES

Type of Sugar Glycemic IndexArtificial Sweeteners N/A

Stevia 0

Xylitol 7

Agave Nectar 15-30

Fructose 17

Raw Honey 30

Coconut Palm Sugar 35

Apple Juice 40

Barley Malt Syrup 42

Amasake 43

Sugar Cane Juice 43

Organic Sugar 47

Maple Syrup 54

Evaporated Cane Juice 55

Black Strap Molasses 55

Turbinado 65

Raw sugar 65

Cola (and most other sodas) 70

Corn Syrup 75

Refined, Pasteurized Honey 75

Refined Table Sugar 80

Brown Rice Syrup 85

High Fructose Corn Syrup 87

Glucose (AKA Dextrose) 100

Maltodextrin 150

BREAKFAST

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HOW TO MIX PROTEIN POWDER INTO OATMEAL:

A great way to add a protein source to a grain!

1. Start with 2 tbsp of warm (not boiling) water or milk in a bowl.

2. Pour a scoop of protein powder into the bowl and mix until smooth.

3. If the consistency is too clumpy, add small amounts of water or milk until it mixes smooth.

4. Once the oatmeal is cooked or warmed, add the warm protein mixture to the oatmeal.

5. Stir until blended.

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APPLE CINNAMON PANCAKES• 1 cup plain oatmeal (old fashioned or quick oats, not instant)

• 1 cup egg whites (6 whites) or egg substitute

• ½ cup 1% cottage cheese

• ½ tsp cinnamon

• 1 tbsp raw honey

• ½ tbsp baking powder

• ½ sweet apple (such as Golden Delicious), chopped (½ cup)

• Oil spray

1. In a blender, combine oatmeal, egg whites, cottage cheese, cinnamon and honey; processuntil smooth. Add baking powder and process briefly, just enough to mix it in.

2. Stir in chopped apple by hand.

3. Coat a medium nonstick skillet with oil spray and heat over low flame. Pour ½ cup pancakebatter into pan. When pancake is golden underneath (use spatula to peek), flip and cook for afew minutes on other side.

4. Transfer cooked pancake to a plate, and repeat process with remaining batter to make 4pancakes. Serve with sugar-free syrup or a dusting of cinnamon.

Makes 2 servings

Per serving: 327 calories, 5 g total fat, 1 g saturated fat, 1 mg cholesterol, 46 g totalcarbohydrate, 6 g dietary fiber, 26 g protein, 438 mg sodium

1 protein, 1 fruit, 1.5 carb

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BANANA CHOCOLATE CHIP PANCAKES• ½ cup plain oatmeal (old fashioned or quick oats, not instant)

• ½ cup egg whites (3 whites)

• ¼ cup 1% cottage cheese

• ½ banana

• ¾ tsp baking powder

• Oil spray or coconut oil

• 1 oz mini chocolate chips (2 tablespoons), divided

1. In blender, combine oatmeal, egg whites, cottage cheese and banana; process until smooth.Add baking powder and process briefly, just enough to mix it in.

2. Coat a medium nonstick skillet with oil spray or coconut oil and heat over low flame. Pour ½cup pancake batter into pan; sprinkle 1 tbsp of chocolate chips over top. When the pancakeis golden underneath (use spatula to peek), flip and cook for a few minutes on other side.

3. Transfer cooked pancake to a plate, and repeat process with remaining batter and chocolatechips to make 4 pancakes.

Makes 2 servings


0.5 protein, 1 fruit, 1 carb, 1 fat

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BLUEBERRY PANCAKES

• 1 cup plain oatmeal (old fashioned or quick oats, not instant)

• 1 cup egg whites (6 whites)

• ½ cup 1% cottage cheese

• ½ tbsp baking powder

• Oil spray

• 1 cup blueberries (fresh or frozen)

1. In a blender, combine oatmeal, egg whites, and cottage cheese; process until smooth. Addbaking powder and process briefly, just enough to mix it in.

2. Coat a medium nonstick skillet with cooking spray and heat over low flame. Pour ½ cuppancake batter into pan; sprinkle ¼ cup blueberries over top. When pancake is goldenunderneath (use spatula to peek), flip and cook for a few minutes on other side.

3. Transfer cooked pancake to a plate, and repeat process with remaining batter and blueberriesto make 4 pancakes.

Makes 2 servings

Per serving: 278 calories, 3 g total fat, 1 g saturated fat, 1 mg cholesterol, 41 g total carbohydrate, 6 g dietary fiber, 23 g protein, 677 mg sodium

1 protein, 1 fruit, 1.5 carb

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BREAKFAST BURRITO

• 1 egg + 2 egg whites

• 2 green onions, white and pale green parts, sliced

• ½ oz reduced fat cheddar cheese, chopped (such as Cabot)

• 1 low-carb or high-fiber wrap (such as La Tortilla Factory)

• 2 tbsp salsa

1. Over medium heat, grease pan using oil mister and add eggs and green onion. Scrambleuntil almost set, then add cheese. Cook a few more minutes until eggs are set and cheese ismelted. Turn off heat.

2. Place wrap on a plate and microwave it for 20 seconds to warm. Spread the salsa in thecenter; top with eggs. Wrap up the burrito and enjoy hot.

Makes 1 serving

Per serving: 291.5 calories, 7.5 g total fat, 3 g saturated fat, 221 mg cholesterol, 25 g totalcarbohydrate, 13 g dietary fiber, 31 g protein, 902 mg sodium

1 protein, 1 carb, 0.5 fat

A breakfast that would make anyone happy to get out of bed!

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CHOCO-SMOOTHIE• 1 cup unsweetened chocolate almond milk

• 1 scoop protein powder (Interactive Nutrition Whey or Vegetarian)

• 1 small banana, frozen

• 1 tbsp ground flaxseed or 1 tsp flaxseed oil

• 1 tsp cocoa powder

1. Combine all of the ingredients in the blender, blend on high for 1 minute.

Makes 1 serving

Per serving: 255 calories, 7 g fat, 1.5 g saturated fat, 50 mg cholesterol, 20 g carbohydrates, 6 gdietary fiber, 28 g protein, 303 mg sodium

1 protein, 1 fruit, 1/2 dairy, 1 fat

YOGHURT, BLUEBERRIES & CHIA BREAKFAST

Not up for cooking a hot breakfast? This instant meal hits the spot with appetite-taming yoghurt and fiber, and just the right amount of juicy sweetness from the berries.

• ¾ cup plain yoghurt

• 1 tbsp chia seeds

• ¾ cup fresh blueberries

1. Combine yoghurt, chia seeds and blueberries in a bowl, stirring to combine if desired. Eatwith a spoon.

Makes 1 serving

Per serving: 237 calories, 5 g total fat, 3 g saturated fat, 7 mg cholesterol, 34 g totalcarbohydrates, 12 g dietary fiber, 14 g protein, 214 mg sodium

1 dairy, 1 fruit, 1 fat

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CREAMY CINNAMON OATMEAL• ¼ cup steel cut oatmeal, raw (½ cup cooked)

• ¾ cup strawberries

• 1 tbsp ground flaxseed

• cinnamon to taste

1. Re-heat oatmeal in microwave with small amount of water for 1 minute.

2. Mix in strawberries and cinnamon.

3. Sprinkle ground flaxseeds on top.

1 serving

Per serving: 211 calories, 6 g fat, 0 saturated fat, 0 cholesterol, 34 g carbohydrates, 7.5 g dietaryfiber, 7 g protein, 3 mg sodium

1 fruit, 1 carb, 1 fat

FROZEN BLUEBERRY DELIGHT• ¾ cup fat free Greek Yoghurt (add vanilla extract or cinnamon if desired)

• ¾ cup frozen blueberries

• 5 almonds, chopped

1. Mix together or eat separate.

1 serving

Per serving: 170 calories, 5 g fat, 0.5 g saturated fat, 0 cholesterol, 20 g carbohydrates, 4 gdietary fiber, 14 g protein, 81 mg sodium

1 protein, 1 fruit, 1 fat

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SHAKE TO GO• 1 cup unsweetened vanilla almond milk

• 1 cup water

• 1 scoop protein powder (Interactive Nutrition Whey or Vegetarian)

• ¾ cup frozen mixed berries

• 1 tsp greens + (Very Berry Flavour)

• 1 tsp flaxseed oil

1. Blend until smooth. Add ice if desired.

Makes 1 serving

Per serving: calories 242, 10 g fat, 1.5 g saturated fat, 50 mg cholesterol, 15 g carbohydrates, 6 gdietary fiber, 23 g protein, 308 mg sodium

1 protein, 0.5 dairy, 1 fruit, 1 fat

QUICK OATMEAL BREAKFAST• ¼ cup steel cut oatmeal, raw (½ cup cooked)

• 1 apple, chopped

• 1.5 tsp natural peanut butter

• Cinnamon to taste

1. Re-heat oatmeal with small amount of water in microwave for 1 minute.

2. Mix in peanut butter.

3. Add apple and cinnamon to taste.

Makes 1 serving

Per serving: 255 calories, 5 g fat, 1.5 g saturated fat, 42.5 g carbohydrates, 7 g dietary fiber,10 g protein, 4 mg sodium

0.5 carb, 1 fruit, 1 fat

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SPANISH EGGS• 1 whole egg and ½ cup of egg whites

• 2 tbsp onion, chopped

• 3 cherry tomatoes, chopped

• ½ cup chopped green peppers

• 1 tsp olive oil

• 1 small grapefruit

• Black pepper and salt

• Small pinch of chilli flakes

1. Oil a frying pan. Wait until oil is hot and then add the onion.

2. Lightly sauté the onion until translucent, then add the chopped tomatoes and peppers.

3. Cook until onions and peppers are tender and then add the eggs, chilli flakes (which adds alot to this), pepper and salt.

4. Mix until cooked and eat with grapefruit on the side.

1 serving

Per serving: 326 calories, 10 g fat, 5 g saturated fat, 186 mg cholesterol, 36 g carbohydrates, 8 gdietary fiber, 23 g protein, 284 mg sodium

1 protein, 1 fruit, 2 vegetable, 1 fat

RASPBERRY CREAM • 1 cup raspberries

• ¾ cup plain yoghurt

• 6 almonds, chopped

• ½ cup Fiber 1 cereal

1. Layer Fiber 1 cereal with yoghurt and raspberries. Top with almonds.

1 serving

Per serving: 259 calories, 4 g fat, 1.2 g saturated fat, 18 mg cholesterol, 57 g carbohydrates, 22 gdietary fiber, 9 g protein, 187 mg sodium

1 protein, 1 fruit, 1 fat, 1 carb,

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TOFU PANCAKES • 8½ oz. silken tofu, drained

• 2 eggs

• 1 cup unsweetened soy milk

• 1 cup whole wheat flour self rising flour

• ½ cup buckwheat flour

• 1 tbsp baking powder

• 1 tbsp grapeseed oil

1. Place the tofu in a bowl and use a fork to mash.

2. Whisk in the eggs and soy milk.

3. Sift in the whole wheat flour, buckwheat flour and baking powder and mix until well combined.

4. Use a small amount of the oil to coat a frying pan and place over medium heat.

5. Drop 1/3 cup of the batter into the pan, spreading it out to about 6 inches in diameter.

6. Cook for 3 minutes or until golden underneath.

7. Turn and cook a further 2 minutes or until the pancake has risen and is golden brown andcooked through.

8. Repeat with remaining batter to make 8 pancakes.

Makes 4 servings (makes 8 pancakes)

Per serving: 325 calories, 10 g fat, 1.5 saturated fat, 93 mg cholesterol, 44 g carbohydrates, 6 gdietary fiber, 17 g protein, 93 mg sodium

1 protein, 3 carb, 2 fat

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VEGETABLE EGG SCRAMBLE• 1 whole egg + ½ cup whites

• ½ cup chopped zucchini

• ¼ cup chopped onion

• 1 tsp oil

• 1 apple

• Spices:

• Garlic salt

• Pepper to taste

1. In a medium sauté pan, heat oil on medium. Sauté onion and zucchini until barely tender,about 3-5 minutes. Add some pepper, garlic and salt if desired.

2. Whisk egg and whites together and add to vegetable mixture. Continue to cook until the eggsare scrambled and set. Place the mixture on a plate.

3. Eat with apple on the side.

1 serving

Per serving: 276 calories, 10 g fat, 2 g saturated fat, 186 mg cholesterol, 30 g carbohydrates, 5.5dietary fiber, 20 g protein, 272 mg sodium

1 protein, 1 fruit, 2 vegetable, 1 fat

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BEET, EDAMAME & EGG SALAD

• ¾ lb beets without greens or 1½ lb with (or a combination of red and golden), stems trimmedto 1”

• 4 large eggs

• ½ cup frozen shelled edamame

• 2 cups arugula

• ¼ red onion, thinly sliced (½ cup)

• 1 tbsp distilled white vinegar

• 2 tsp Dijon mustard

• 2 tsp sugar alternative

• 1 tsp fresh or bottled lemon juice

Continued on Next Page

A vibrant and colorful combination, dressed with a light lemon-Dijon vinaigrette. Although you can’t beat fresh beets for flavour and texture, canned can be used to decrease prep time.

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BEET, EDAMAME & EGG SALAD1. Preheat oven to 400°F.

2. Scrub beets under cold running water; dry well. Place a 12 x 14” sheet of foil on worksurface. Place 1 beet in center; fold foil over so ends meet. Crimp edges to seal and formair-tight packet. Repeat with remaining beets. Place packets on baking sheet; roast 1 hour.Remove from oven; allow to cool 5 minutes.

3. Wearing protective gloves, pierce top of each foil packet to allow steam to escape. Removebeets from packets. Peel; cut lengthwise into 6 wedges. Keep golden beets separate fromred to avoid staining. (May be prepared up to 2 days in advance and refrigerated in coveredcontainer.)

4. Place eggs in medium saucepan; add COLD water to cover by 1”. Bring to boil over highheat; cook 2 minutes. Add frozen edamame. Return to boil; cook 8 minutes. Remove fromheat. Drain hot water and fill pot with cold water.

5. Let eggs and edamame rest in cold water 4 to 5 minutes; drain and blot dry with paper towel.Peel eggs, discarding shells and 2 yolks. Chop remaining eggs and egg whites.

6. Arrange 1 cup arugula on each of 2 plates; divide onion, beets, edamame and chopped eggevenly between salads.

7. In small bowl or measuring cup, combine vinegar, mustard, sugar alternative and lemon juice.Whisk to blend. Drizzle over salads or serve on the side.

Makes 2 servings


1 protein, 2 vegetable, 1 carb, 1.5 fat

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• 1 tbsp extra virgin olive oil

• 4 garlic cloves, minced (1 tbsp plus 1 teaspoon)

• ½ red onion, chopped (½ cup)

• 1 (14.5-oz) can diced tomatoes with Italian seasoning, undrained

• 1 cup water

• ½ cup red lentils

• Oil spray

• 4 (4-oz) skinless boneless chicken breasts (1 pound)

• Salt

• Freshly ground black pepper

• 1 (6.5-oz) jar marinated quartered artichoke hearts

• 3 oz feta cheese, crumbled (¾ cup)


CHICKEN WITH RED LENTILS & ARTICHOKE HEARTS

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CHICKEN WITH RED LENTILS & ARTICHOKE HEARTS

1. Place large nonstick skillet over medium heat; when hot, add oil. Once oil is heated, addgarlic and onion. Cook, stirring gently (about 2 minutes) until fragrant. Add tomatoes andwater; bring to a simmer.

2. Stir in lentils; simmer 12 minutes, or until most liquid has evaporated and lentils are tender.

3. While lentils cook, place medium nonstick skillet over medium-high heat. When hot, coat withcooking spray. (If using gas stove, remove pan from burner just long enough to spray awayfrom flame.) Add chicken and season lightly with salt and pepper. Cook 5 to 6 minutes oneach side, or until cooked through. Remove from heat.

4. When lentils are done, gently stir in artichoke hearts and sprinkle feta over lentil mixture. Coverpan and cook 2 minutes to soften cheese.

5. Place ½ cup lentil mixture on each plate; top with a chicken breast and another ½ cup lentilmixture.

Makes 4 servings


1.5 protein, 1 carb, 2 vegetables 2 fat

28

BUFFALO CHICKEN SALAD• Oil spray

• 8 oz boneless skinless chicken breast

• ¼ cup buffalo wing sauce

• 4 cups chopped romaine lettuce (1 heart)

• ½ cucumber, sliced (1 cup slices)

• ½ cup shredded red cabbage

• 1 oz feta cheese crumbles

1. Coat a medium nonstick skillet with cooking oil spray and add chicken. Cook over mediumheat 10 minutes, turning halfway through cooking time, until chicken is opaque throughout.Remove from heat; set aside to cool.

2. When cool, slice chicken into ½” wide strips; toss with buffalo wing sauce in a medium bowl.

3. Divide lettuce, cucumber and cabbage between two plates; divide chicken and cheesebetween salads; serve immediately.

Makes 2 servings


1 protein, 2 vegetable, 1 fat

COBB SALAD• 2 cups raw baby spinach

• 1 cup romaine lettuce, chopped

• 3 o.z/85 g of nitrate free deli meat, cut into strips

• 1 egg white, hard boiled

• 6 cherry tomatoes, cut in half

• 2 tbsp avocado

• 1 tbsp low fat honey mustard dressing (Newman’s Own Lighten Up Honey Mustard)

1. Combine all ingredients in a bowl and top with salad dressing.

1 serving

Per serving: 219 calories, 5 g fat, 1 g saturated fat, 64 mg cholesterol, 15 g carbohydrates, 6 gdietary fiber, 26 g protein, 845 mg sodium (nutrition info based on regular oven roasted turkey, notlow sodium)

1 fat, 1 protein, 3 vegetable

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EASY BLACK BEAN CHILI• 2 tsp olive oil

• 1 cup vegetable broth (Imagine Organic)

• 1 cup black beans, rinsed

• 1 cup tomatoes, diced

• 1 cup zucchini, chopped

• ¼ cup onion, chopped

• 2 tbsp Cajun seasoning

• 1-2 cups water (start with ½ cup and increase depending on thickness)

1. In a medium sauce-pan heat oil and sautee onion until soft.

2. Add vegetable broth, black beans and tomatoes.

3. Simmer for 5-8 minutes.

4. Add the zucchini and Cajun seasoning and cook for 5 more minutes.

5. Add water when necessary.

Makes 2 servings

Per serving: 312 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 33 g carbohydrates, 11 gdietary fiber, 15.5 g protein, 550 mg sodium

0.5 protein, 2 vegetable, 1 carb, 2 fat

30

EGGPLANT PARMESAN• 6 egg whites

• 1 eggplant, raw, peeled and sliced into circular pieces

• 5oz. mozzarella, partly skimmed, shredded

• 1 tbsp olive oil

• 1oz. parmesan cheese, grated

• ¾ cup tomato sauce

• ½ cup whole wheat flour

• ½ tbsp oregano

1. Pre-heat oven to 350 degrees.

2. Combine egg whites, pepper, cheese and oregano in a bowl. Dip eggplant in mixture then cover with flour.

3. Heat oil in a non stick skillet over medium flame, then fry eggplant pieces on both sides until golden brown.

4. Spoon tomato sauce on the bottom of a baking dish, then place eggplant over sauce. Continue layeringsauce and eggplant.

5. Shred mozzarella cheese over eggplant and tomato sauce.

6. Heat in oven at 350 degrees until cheese is melted and sauce and eggplant is hot.

Makes 4 servings

Per serving: 283 calories, 13 g fat, 6 g saturated fat, 25 mg cholesterol, 22 g carbohydrates, 5 gdietary fiber, 20 g protein, 541 mg sodium

1 protein, 1 vegetable, 1 carb, 2.5 fat

GREEK SALAD• 2 handfuls of Romaine lettuce, chopped

• 2 tbsp of red onion, thinly sliced

• ½ cup tomatoes, chopped

• 2 large black or green olives, chopped

• ¼ cup green bell pepper, chopped

• ½ oz feta cheese, crumbled


• lemon juice

• 4oz chicken breast, cooked or 4oz/120g of nitrate free turkey deli or even ground chicken or turkey.

1. Combine all ingredients in a bowl and top with salad dressing

Makes 1 serving

Per serving: 310 calories, 11 g fat, 4 g saturated fat, 109 cholesterol, 11 g carbohydrates, 4 gdietary fiber, 40 g protein, 450 mg sodium

1.5 protein, 2 vegetable, 2 fat

31

GREENS, EGGS AND HAM

• Cooking oil spray

• 1 whole egg and ½ cup egg whites (4 whites)

• ¼ yellow onion, chopped

• ½ Cubanelle pepper, chopped

• 1 cup fresh baby spinach

• 1 oz extra lean diced ham (nitrate free)

1. Coat a large nonstick skillet with cooking spray. Add onion and pepper; cook 3 minutes.

2. Add spinach and cook 2 minutes or until wilted.

3. Add egg whites and ham; cook while stirring 3-4 minutes.

Makes 1 serving



32

LEMON HERB GRILLED CHICKEN • 2 lemons

• 1 tbsp white vinegar

• ¼ cup chopped fresh basil (¼ bunch)

• ¼ cup chopped fresh dill (¼ bunch)

• 1 tbsp raw honey

• 1 tbsp Dijon mustard

• ¼ tsp black pepper

• ¾ tsp salt

• 2 tbsp olive oil

• 1½ lb boneless skinless chicken breast or tenderloins

• 6 pitted kalamata olives, halved & chopped

1. To make marinade, squeeze juice from one lemon into a large mixing bowl; add vinegar, basil,dill, honey, mustard salt, pepper, and oil; mix to blend.

2. Pour ¼ cup marinade into a large plastic resealable bag and add chicken. Seal; turn to coatchicken; refrigerate at least 2 hours, up to 24 hours.

3. Add olives to remaining dressing; refrigerate until serving time.

4. To cook chicken, remove from the plastic bag and discard remaining marinade. Grill chickenon an indoor or outdoor grill for 5 minutes on each side, until thoroughly cooked. Tranfer toserving platter.

5. Slice remaining lemon into thick slices; grill for 1-2 minutes per side. Arrange lemon sliceswith chicken on serving platter; drizzle reserved marinade over all.

Makes 6 servings



33

MEDITERRANEAN SALAD

• 1 cup chopped tomato

• 1 cup diced cucumber

• ¼ cup chopped red onion

• 2 oz reduced fat feta cheese, crumbled

• 2 tbsp balsamic vinegar

• ½ tbsp extra virgin olive oil

• 6 kalamata olives

• 1 tbsp minced flat-leaf parsley

1. Combine tomato, cucumber, onion, and feta in mixing bowl; add vinegar, olive oil, olives, andparsley; stir to mix.

Makes 2 servings


0.5 protein, 2.5 vegetable, 2 fat

34

SALMON CAKES WITH GREEN ONION, GINGER & GARLIC

Serve over steamed or sautéed cabbage or bok choy, or with stir fried vegetables or rice.

• 2 (5 oz) cans boneless skinless pink salmon

• 3 green onions, sliced thin

• 1 tbsp minced ginger

• 2 tsp minced garlic

• ¼ tsp salt

• ¼ cup whole wheat panko (or breadcrumbs)

• 1 egg

• ½ tsp sesame oil

1. Combine salmon, green onions, ginger, garlic and salt in a large bowl and mix well. Addpanko and egg and mix gently to combine. Form into 6 patties.

2. Heat sesame oil in a large skillet over medium flame. When hot, add salmon patties. Cookwithout disturbing for 4-5 minutes or until bottom is golden and crisp, then gently flip with apancake turner. Cook an additional 4-5 minutes on other side.

Makes 3 servings , 2 cakes each

Per serving: 165 calories, 6 g total fat, 2 g saturated fat, 105 mg cholesterol, 8 g totalcarbohydrate, 1 g dietary fiber, 20 g protein

1 protein, 0.5 carb, 1 fat

LEMONY SALMON SALADUse this light and flavourful dish to top a bed of greens or to fill sandwiches, as

you would with tuna salad.

• ½ can red sockeye salmon

• 4 tsp lemon juice

• 2 tbsp minced onion (1/8 onion)

• ¼ tsp celery seed

• Black pepper to taste

1. Open can and drain salmon well; transfer to mixing bowl and flake with a fork.

2. Add lemon juice, onion, and celery seed and mix. Season with pepper to taste.

Makes 2 servings



35

TILAPIA POCKETS• 2 tbsp balsamic vinegar

• 1 tbsp + 1 tsp sesame oil

• 1 tsp olive oil

• 4-6oz. tilapia fillets cut into ½ inch strips

• 1 cup water chestnuts, drained

• 20 spears asparagus, ends trimmed

• 1 small onion, sliced

• 1 cup green bell pepper, sliced

• Salt and ground pepper to taste

1. Preheat oven to 450F.2. Mix the vinegar and the sesame oil dressing. Marinate the fish and veggie mixture for about

30 minutes.

3. Cut aluminum foil into four 8x12 inch squares; use olive oil and brush on foil.

4. Distribute fish, water chestnuts, asparagus, and green peppers evenly in each square, thenfold sides to form a sealed packet.

5. Place in oven, directly on the middle rack, and bake for 15-25 minutes.

Makes 4 servings

Per serving: 248 calories, 7g fat, 1.5 g saturated fat, 56 mg cholesterol, 22 g carbohydrates, 3.5 gdietary fiber, 25 g protein, 51 g sodium

1 protein, 4 vegetable, 1.5 fat

TUNA WRAP• ½ can flaked light tuna in water

• ¼ cup red pepper, chopped

• 2 tbsp Spanish onion, thinly chopped

• 1 tbsp low fat mayonnaise

• 5 black or green olives, chopped

• 6 large iceberg lettuce leaves

1. Create two wraps using 3 lettuce leaves for each.

2. Combine tuna, red pepper, onion, mayonnaise and olives in a bowl and combine.

3. Divide mixture in half and spoon into each lettuce wrap.

1 serving

Per serving: 208 calories, 10 g fat, 1.5 g saturated fat, 41 mg cholesterol, 6.5 g carbohydrates,2 g dietary fiber, 21 g protein, 544 mg sodium

1 protein, 1.5 vegetable, 2 fat

36

VEGETABLE FRITTATAS CUPS• 1 tbsp extra virgin olive oil

• 1 red onion, halved, thinly sliced

• ½ cup pepper, cut into short thin strips

• 1 clove garlic, crushed

• ½ cup frozen baby peas

• 10 pieces semi-dried tomatoes, finely chopped

• 7 eggs

• ½ cup unsweetened soy milk

• salt and black pepper to taste

1. Preheat oven to 375 F.

2. Heat oil in a large, non stick frying pan over medium-high heat.

3. Add the onion, pepper, baby peas, and garlic. Cook, stirring often, for 5 minutes.

4. Add the peas and cook for 3 minutes.

5. Remove from the heat and set aside to cool a little.

6. Stir in the semi-dried tomatoes.

7. Using an oil mister, spray a large 6 cup muffin pan with oil.

8. Whisk together the eggs and milk, and season.

9. Divide the vegetables among the 4 muffin pan cups. Pour the egg mixture evenly over thevegetables.

10. Bake for about 20-25 minutes, or until frittatas are set and lightly golden.

11. Set aside in the pan for 10 minutes before turning out.

Makes 4 servings

Per serving: 216 g calories, 12 g fat, 3 g saturated fat, 326 mg cholesterol, 14.5 g carbohydrates,4.5 g dietary fiber, 14g protein, 173 mg sodium

0.5 protein, 3 vegetable, 2 fats

DINNER

38

BALSAMIC & SWEET ONION POT ROAST

• 1½ lb top round beef (London Broil), trimmed of all visible fat

• ¼ tsp salt

• ¼ tsp pepper

• ¼ tsp paprika

• ¼ tsp garlic powder

• 1 tsp canola or macadamia nut oil

• 1 large sweet onion

• ½ cup water

• ¼ cup tomato sauce

• ¼ cup balsamic vinegar

1. Season beef on both sides with salt, pepper, garlic powder, and paprika.

2. Heat oil in a large nonstick skillet until very hot; brown beef on both sides.

3. Cut onion into thick slices and separate into rings. Place onion rings in bottom of slow cookercrock; lay the beef on top.

4. Stir together water, tomato sauce and vinegar; pour over meat.


39

BALSAMIC & SWEET ONION POT ROAST

CAULIFLOWER SHEPHERDS PIE• 1.5 lb lean ground turkey or chicken

• 1 tsp cayenne pepper

• ½ onion, chopped

• 5 cups frozen vegetables

• 3 eggs

• 1½ (4 oz) cans of tomato sauce

• 2 lb cauliflower

• 2 tbsp garlic

• 1 tbsp garlic powder

• Salt and pepper

1. Preheat oven to 375 degrees.

2. Brown meat in a pan with the onion, garlic and cayenne pepper.

3. Once browned, drain extra fat and then add tomato sauce.

4. Place half of the mixture in the bottom of a casserole dish.

5. Add the frozen vegetables as the next layer and then the rest of the meat mixture.

6. Whisk 3 eggs and pour on top.

7. Chop cauliflower into florets. Using a large pot, add water and let it come to a boil.

8. Once the water is boiling, add the cauliflower and let cook until soft (about 10 minutes). Drain.

9. Puree cauliflower using a hand blender.

10. Add the garlic powder, salt and pepper. Spread the cauliflower over the top of the meatmixture.

11. Bake for about 30 minutes or until golden brown.

Makes 6 servings

Per serving: 357 calories, 10 g fat, 3.5 g saturated fat, 173 mg cholesterol, 34 g carbohydrates,12 g dietary fiber, 33 g protein, 537 mg sodium

1 protein, 2 vegetable, 1 carb, 1 fat

5. Cover; cook on low 6-8 hours.

6. Remove meat from cooker. Slice thinly; serve topped with onion rings and sauce.

Makes 6 servings

Per serving: 182 calories, 5 g total fat, 2 g saturated fat, 68 mg cholesterol, 7 g total carbohydrate,1 g dietary fiber, 26 g protein, 173 mg sodium


40

CHICKEN & NAVY BEAN CHILI WITH FIRE ROASTED TOMATOES

• 1 tsp extra virgin olive oil

• 1 green pepper, chopped (1 cup)

• 1 red bell pepper, chopped (1 cup)

• ¼ red onion, chopped (¼ cup)

• 16 oz chicken breast

• 1 (15 oz) can navy beans, undrained

• 1 packet chili seasoning

• 1 (14½ oz) can fire roasted diced tomatoes

1. Pre-heat oven to 350. Salt and pepper chicken breast and bake for 30-35 min until justcooked.

2. Once cooked, let cool and chop into pieces.

3. In a medium saucepan, heat the olive oil over medium heat; add peppers and onion and cook5 minutes.

4. Add chicken, navy beans with liquid, diced tomatoes, and seasoning. Stir; turn heat to verylow. Cook 10-20 minutes. Serve with light sour cream, if desired.

Makes 4 servings



41

CHICKEN WITH SUNDRIED TOMATO & MUSHROOM SAUCE

• 10 sun dried tomato halves, not packed in oil (2 oz)

• 2 ¾ cups hot water, divided


• 1½ tbsp minced garlic

• 2 tbsp minced flat-leaf parsley

• 8 oz oyster mushrooms, sliced

• ¼ tsp salt, plus additional

• Black pepper to taste

• 1 tsp flour

• 1 tbsp water

• 1 tbsp balsamic vinegar


• 1 lb boneless skinless chicken breasts


42

COD WITH ROASTED RED PEPPER SAUCE• ½ cup roasted red peppers, chopped

• 1 clove garlic

• 2 tbsp lowfat mayonnaise

• Salt, pepper


• ¾ lb cod fillets

1. Place peppers, garlic and mayo in blender pitcher. Puree until smooth. Season to taste withsalt and pepper.

2. Spray a large skillet with nonstick spray and place over medium-high heat. When hot, addcod and season with salt and pepper. Cook until the bottom side is golden, then reduce heat.to medium and turn fillets. Cook until opaque throughout.

3. Serve cod with 2 tbsp sauce spooned over top.

Makes 2 servings, with leftover sauce.

Per serving: 168 calories, 2 g total fat, 0 g saturated fat, 68 mg cholesterol, 3 g total carbohydrate, 1 g dietary fiber, 30 g protein


CHICKEN WITH SUNDRIED TOMATO & MUSHROOM SAUCE (CONT’D)

1. Place sun dried tomatoes in a bowl and cover with 2 cups hot water. Soak 10 minutes; drainand chop.

2. Heat olive oil in a large nonstick skillet over medium heat; add garlic and parsley; cook 3minutes, or until fragrant.

3. Add mushrooms to pan; cook 5 minutes, stirring occasionally, to soften.

4. Add sundried tomatoes, ¾ cup hot water, ¼ tsp salt, and pepper to pan; simmer for 5minutes.

5. In a small bowl, stir together flour, water, and balsamic vinegar until smooth. Add to tomatoand mushroom mixture, stir, and simmer for 3-5 minutes longer, until sauce has thickenedslightly. Transfer sauce to a medium-sized bowl and keep warm.

6. Wipe skillet clean; place over medium-high heat. Coat pan with cooking spray. Season bothsides of chicken lightly with salt and pepper. Cook chicken 6 minutes on each side or until

done. Transfer chicken to serving platter and spoon sauce over.

Makes 4 servings



43

CRUNCHY CANNELLINI WITH GARLIC & ROSEMARY

• 1 (15 oz) can cannellini beans (white kidney beans), drained and rinsed



• ¼ tsp salt

• ¼ tsp crushed dried rosemary

1. Preheat oven to 425°F.

2. Pat beans dry with paper towels to remove as much moisture as possible.

3. Place beans in a large mixing bowl; add oil, garlic, salt and rosemary; toss to coat.

4. Spread on a baking sheet in a single layer; bake 10 minutes, then reduce heat to 400°F. Bake 25-30 minutes or until crunchy.

Makes 3 servings

Per serving: 130 calories, 2 g fat, 0 saturated fat, 0 cholesterol, 21 g carbs, 5 g dietary fiber, 8 gprotein, 710 mg sodium

1 carb, 0.5 fat

GOLDEN CAULIFLOWER & CHICKPEA CURRY • 1 head cauliflower (6” diameter), cut into florets

• 1½ cups vegetable broth

• 1 (15 oz) can chickpeas, drained and rinsed

• 1 cup frozen cut green beans

• ½ cup frozen peas

• ½ cup chopped yellow onion (½ onion)

• 1 tbsp curry powder

• 1 cup light coconut milk

• ¼ cup fresh basil, shredded

• Salt to taste

• 1 lb extra firm tofu

1. Place cauliflower in slow cooker. Add broth, chickpeas, green beans, peas, onion, and currypowder. Cover; cook on high 2 ½ hours.

2. Stir in coconut milk and basil; season to taste with salt.

3. Cube the tofu and place into serving bowls. Ladle hot curry over tofu to serve.

Makes 4 servings



44 © All Rights Reserved WOW! Weight Loss 2012

INDIVIDUAL MEATLOAVESCute little meatloaves aren’t only fun, but they cook faster than standard loaves and help

with portion control. Use 90% or leaner beef to keep this recipe heart healthy, and use a roasting pan or rack with holes to let the fat drain away.

• 2 lb 93% lean ground beef

• Nonstick cooking spray

• 1 green bell pepper, finely chopped

• ½ cup finely chopped onion

• 3 cloves garlic, minced

• ½ tsp dried oregano

• ½ tsp dried basil

• ¼ cup + 2 tbsp whole wheat breadcrumbs

• ¾ tsp salt

• ½ tsp onion powder

• ½ tsp garlic powder

• 2 eggs

• ¼ cup organic ketchup

• 2 tsp Worcestershire sauce

45

INDIVIDUAL MEATLOAVES 1. Preheat oven to 375°F.

2. Take the beef from the fridge and break it up into a large bowl to come to room temperature.

3. Spray a large skillet with cooking spray and add chopped peppers and onion. Cook overmedium heat until vegetables start to soften (4-5 minutes). Add garlic, oregano, and basil;cook 1 minute longer and turn off heat. Let vegetables cool.

4. Sprinkle the breadcrumbs, salt, onion powder and garlic powder over the meat and mix withyour hands to combine. Add eggs and cooled vegetables; mix until uniform. (Do not over mixor meatloaf will be tough). Form mixture into 8 equal balls or ovals and place on a rack orroasting pan with holes.

5. Combine ketchup and Worcestershire sauce in a small bowl and brush the tops and sidesof loaves with sauce. Bake 60 minutes, or until internal temperature reaches 165°F. Slice toserve, if desired, or leave them whole.

Makes 8 servings

Per serving: 219 calories, 9 g total fat, 3 g saturated fat, 53 mg cholesterol, 7 g total carbohydrate, 1 g dietary fiber, 26 g protein

1 protein, 0.5 carb, 1 fat

46

GROUND TURKEY CASSEROLE• 1 cup navy beans (cooked or canned, drained)

• 1 cup milk or milk substitute

• 1 tsp turmeric

• 1 tsp coriander

• 1 tsp salt

• 1 cup vegetable broth (Imagine Organic)

• 1 lb ground turkey

• 1 cup sweet onion, diced

• 1 cup baby carrots, thinly sliced

• 1½ cup asparagus (cut into 1 inch pieces)

• 2 cups green cabbage (grated)

• ½ cup sliced almonds

• ½ cup part skim cheddar, shredded

1. Pre-heat oven to 350F.

2. Add the navy beans, half the milk, turmeric, coriander and salt to a blender; puree untilsmooth and set aside.

3. Stir in the rest of the milk and the vegetable broth to the bean mixture.

4. Preheat a non stick frying pan on medium heat

5. Sauté the turkey in batches until lightly browned, then transfer to a large casserole dish.

6. Add remaining ingredients to the casserole dish, including the pureed bean mixture. Stir wellto incorporate and bake for 25-30 minutes.

Tip: substitute turkey for low fat tofu (whole package) to make this a vegetarian dish.

Makes 6 servings

Per serving: 406 calories, 11.5 g fat, 1.5 g saturated fat, 80 mg cholesterol, 31 g carbohydrates,11.5 g dietary fiber, 35 g protein, 690 mg sodium


47

MEATBALLS MARINARA• 1 lb 96% lean beef

• 1 lb 99% lean ground turkey breast

• ½ cup plain oatmeal (quick oats, not instant)

• ¾ cup egg whites (4 whites)

• 1 tbsp dehydrated onion flakes

• 1 tsp garlic powder

• 1 tsp Italian seasoning

• 1½ tsp seasoned salt

• ¼ tsp black pepper

• Oil spray

• 4 cups marinara sauce

1. In a large mixing bowl, combine beef, turkey, oatmeal, egg whites, onion flakes, garlic powder,Italian seasoning, seasoned salt, and pepper. Mix well with hands.

2. Coat a large nonstick skillet with cooking spray. Form meat mixture into 2” balls and place asingle layer in skillet.

3. Cook over medium heat, turning with tongs to brown meatballs on all sides. Transfer brownedmeatballs to a large soup pot.

4. Continue to shape and brown meatballs in batches until all of the meat mixture is used up.

5. Pour marinara sauce over meatballs; cover and cook 45 minutes over very low flame. Transferto serving dish.

Makes 8 servings

Without sauce:


1 fat, 1.5 protein

With marinara sauce:

252 calories, 10 g total fat, 3 g saturated fat, 105 mg cholesterol, 11 g total carbohydrate, 3 g dietary fiber, 26 g protein, 731 mg sodium

1.5 protein, 0.5 carb, 1 fat

48

MUSHROOM MISO SOUP WITH GROUND TURKEY

• 1 lb 99% lean ground turkey breast

• 1½ lb mixed mushrooms, sliced (such as portobello, crimini, oyster, beech, shitake)

• 6 scallions, white and light green parts only, sliced

• 6 cups water

• ¼ cup + 2 tbsp miso

1. In a large soup pot, cook turkey breast for 5-8 minutes over medium heat until no pink colorremains; crumble with a wooden spoon or spatula.

2. Add mushrooms to pot; cook 5 minutes, stirring occasionally, to soften.

3. Add scallions, water and miso; stir to combine. Bring to a boil, reduce heat to low and cover.

Simmer 15 minutes.

Makes 4 servings


1 protein, 1 vegetable, 1 carb , 1 fat

49

NAKED RAVIOLIThese tender ricotta dumplings taste much like ravioli, without the high glycemic pasta. Be

sure to oil the muffin tins well so they don’t stick. Serve with marinara sauce.

• 1¼ cups fat free ricotta

• ¾ cup part skim ricotta

• 2 oz grated parmesan cheese

• 1 egg white

• ½ tsp salt


• ¼ tsp nutmeg

• 1 cup frozen chopped spinach, thawed, moisture squeezed out


2. In a large mixing bowl, combine both types of ricotta, parmesan, egg white, salt, garlic, andnutmeg; stir to blend. Add spinach and stir.

3. Spray a 12-well muffin tin with cooking spray. Divide mixture evenly between wells; bake 20minutes. Cool 5 minutes before removing from tin.

Makes 6 servings



50

SATAYS WITH PEANUT SAUCEThis recipe is all about the amazing sauce. The spicy and savory peanut sauce brings very

lean cuts of meat to life, and is wonderful spooned over cooked hulless barley or brown rice. This recipe can also be cooked on an indoor or outdoor grill, and works equally well with skinless chicken breast in place of the pork tenderloin. If you prefer a version without

spice, omit the Sriracha sauce or use a smaller amount.

• 2 tbsp natural peanut butter

• ½ cup chopped yellow onion

• 3 tbsp lemon juice

• 2 tbsp tamari soy sauce

• 1 tbsp brown sugar

• 1 tbsp sugar alternative

• 1 tbsp macadamia nut oil or canola oil

• 1 clove garlic, minced

• 1 tbsp Sriracha hot chili sauce

• 1 tbsp water

• 1½ lb pork tenderloin, trimmed of visible fat


1. In a blender or food processor, combine peanut butter, onion, lemon juice, tamari, brownsugar, sugar alternative, oil, garlic, Sriracha, and water. Process until smooth; transfer ¼ cupsauce to a large mixing bowl and reserve the rest.

2. Slice the pork into ¼” thick ribbons; add to the bowl with sauce, and stir to coat. Marinate 10minutes.

3. Preheat broiler; line broiler pan with foil and coat with cooking spray.

4. Thread the pork onto 8 skewers, arranging skewers in a single layer on broiler pan. Broil untilthe pork is browned (about 5 minutes), then turn each skewer with tongs and return to broilerto brown the other side.

5. When the pork is fully cooked, remove from broiler and brush with reserved sauce. Serveskewers with remaining sauce for dipping.

Makes 4 servings


(When skinless chicken breast is substituted for the pork tenderloin)


1.5 protein, 0.5 carb, 2 fat

51

SHRIMP & SHIRATAKI SALAD

• 2 tbsp fish sauce

• 2 tbsp water

• 2 tbsp lime juice


• 1 tsp Sriracha chili sauce

• 10 oz cooked shrimp

• 7 oz shirataki noodles, drained and rinsed

• 1 cup baby spinach, chopped

• 1 large cucumber, peeled and sliced

• 2 roma tomatoes, chopped

• 1 red pepper, sliced

• ¼ cup fresh cilantro, chopped (optional)

• 1 tbsp fresh mint, chopped (optional)


52

SHRIMP & SHIRATAKI SALAD (CONT’D)1. In a large mixing bowl, combine fish sauce, water, lime juice, sugar alternative, and Sriracha

sauce; stir to blend. Add shrimp and shirataki noodles; stir to coat. Marinate several hours orovernight.

2. To assemble salads, arrange spinach on 2 plates and top with cucumbers, tomatoes and redpepper.

3. Using tongs, lift the shirataki and shrimp from marinade, allowing excess liquid to drip away,and divide between the two salads. Sprinkle cilantro and mint over top.

Makes 2 servings



SQUASH LASAGNA• 1 large spaghetti squash

• 1 jar of store-bought spaghetti sauce (make sure it has NO sugar)

• 1 cup shredded partly-skimmed mozzarella cheese, divided

• ½ cup freshly grated parmesan cheese

• 1 lb sliced mushrooms

• 1 eggplant, sliced thinly

Instructions for cooking spaghetti squash are found in side dishes.

1. Preheat oven to 350F.

2. Cook spaghetti squash.

3. Spoon tomato sauce into a 9 x 13” (3 L) ovenproof dish, lightly covering the bottom.

4. Add a layer of spaghetti squash and pat down, followed by another layer of tomato sauce.

5. Form a layer of eggplant, then a layer of shredded mozzarella cheese (½ cup).

6. Place another layer of squash on top and cover with tomato sauce.

7. On top place a layer of mushrooms and a layer of mozzarella cheese (½ cup).

8. Sprinkle with parmesan, then bake for 30 minutes.

Tip: You can add in ground turkey or chicken to add extra protein.

Makes 4 servings



54

ASIAN GRILLED EGGPLANT• 1 large Japanese eggplant

• 1 tbsp Sriracha chili sauce

• 1 tbsp reduced-sodium soy sauce or ponzu sauce

• 2 tsp brown sugar

1. Preheat grill or broiler. If using broiler, line broiler pan with foil.

2. In small bowl, combine Sriracha, ponzu sauce, and brown sugar; whisk vigorously to dissolvesugar.

3. Trim ends off eggplant and halve lengthwise. Place cut side up on cutting board; brush with sauce.

4. Grill or broil eggplant until tender and slightly charred (3-5 minutes per side), brushing withsauce halfway through cooking time. Serve hot.

Makes 4 servings

Per serving: 29 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 6 g total carbohydrate, 2g dietary fiber, 4 g sugar, 1 g protein, 146 mg sodium

1 vegetable

BASIC SPAGHETTI SQUASH• 1 spaghetti squash, halved lengthwise and seeded

• 1 tsp olive oil

1. Preheat oven to 375F.

2. Line a baking sheet with foil and coat with olive oil.

3. Place spaghetti squash cut side down on prepared baking sheet and bake for approximately30-40 minutes.

4. Remove from oven and let cool. Use a fork to scrape out pulp into strands.

1 Vegetable

55

BEAN SALAD WITH ONIONS• 2 tbsp olive oil

• 1 tsp sucanut

• 1 tsp yellow mustard

• 1 cup kidney beans, cooked

• 1 cup pinto beans, cooked

• 1 cup chickpeas, cooked

• 2 large stalks celery, chopped

• 1 small Spanish onion, finely chopped

• ¼ cup balsamic vinegar

• Salt and pepper to taste

1. Mix vinegar, oil, sugar, mustard, pepper until well blended.

2. Add beans and remaining ingredients.

3. Toss well.

Makes 8 servings

Per serving: 290 calories, 5.5 g fat, 1 g saturated fat, 0 mg cholesterol, 46 gcarbohydrates, 12 g dietary fiber, 15 g protein, 15 mg sodium


BROCCOLI WITH RED ONION & CHEESE• Oil spray

• 1 lb broccoli crowns

• 1 red onion

• 2 tsp olive oil


• ¼ tsp salt

• ½ cup shredded reduced-fat mozzarella cheese


56

BRUSSELS SPROUTS WITH FETA CHEESE• 1 lb brussels sprouts


• Salt and pepper to taste

• 1 oz crumbled feta cheese

1. Preheat oven to 425°F; cover a baking sheet with foil.

2. Halve brussels sprouts; toss with oil in large mixing bowl. Arrange sprouts on baking sheet insingle layer; season with salt and pepper. Bake 25 minutes, stirring halfway through.

3. Remove pan from oven; sprinkle blue cheese over sprouts. Return to oven for 2-3 minutes toallow cheese to melt.

Makes 4 servings

Per serving: 96 calories, 4.5 g total fat, 2.5 g saturated fat, 13 mg cholesterol, 10 g totalcarbohydrate, 4 g dietary fiber, 6 g protein, 187 mg sodium

2 vegetable, 1 fat

BROCCOLI WITH RED ONION & CHEESE1. Preheat oven to 425°F; coat a cookie sheet with cooing spray.

2. Cut broccoli into bite-size florets and place in large mixing bowl. Slice onion into thin rings;add to bowl with broccoli. Drizzle with oil; toss to coat.

3. Spread vegetables on cookie sheet; sprinkle evenly with crumbled bacon, garlic powder and salt.

4. Bake 20 minutes; remove from oven and sprinkle with mozzarella; return to oven for 5 minutesto melt cheese.

Makes 4 servings

Per serving: 98 calories, 4.5 g total fat, 1.5 g saturated fat, 5 mg cholesterol, 9 g totalcarbohydrate, 3 g dietary fiber, 8 g protein, 269 mg sodium

2 vegetable, 1 fat

57

CANNELLINI BEAN & ONION SPREAD• 2 (14½ oz) cans cannellini beans


• ¼ cup lemon juice

• ½ tsp salt

• 1/8 tsp black pepper

• ¼ onion, minced (¼ cup minced onion)

1. Drain and rinse cannellini beans in a colander; transfer to blender pitcher.

2. Add olive oil, lemon juice, salt and pepper.

3. Pulse to process, stirring between pulses. Continue until mixture is smooth. Transfer mixtureto serving bowl.

4. Stir in minced onion; serve with bread or raw vegetables as an appetizer, or use as sandwichspread.

Makes 24 servings (2 tbsp each)

Per serving: 40 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 6 g total carbohydrate, 1g dietary fiber, 2 g protein, 180 mg sodium

0.5 starch

CRISPY KALE CHIPS• 6 cups kale, stems removed, chopped into 2” pieces


• Kosher salt



2. In a large mixing bowl, drizzle kale with olive oil. Using hands, mix well to evenly coat the leaves.

3. Divide kale between two baking sheets and spread leaves in a single layer. Sprinkle lightly withkosher salt and garlic powder.

4. Bake for 15 minutes, then remove from oven and stir gently with wooden spoon. Return tooven for 15 minutes, or until leaves are crisp and completely dry. Store in sealed container.

Makes 4 servings

Per serving: 70 calories, 3 g total fat, 0 g saturated fat, 0 mg cholesterol, 10 g total carbohydrate,2 g dietary fiber, 3 g protein

2 vegetable, 1 fat

58

CRUCIFEROUS VEGETABLES WITH WHITE BEANS

This dish features three cruciferous superfoods: brussels sprouts, cauliflower, and kale. Combine the finished veggies with white beans to make it a well-rounded meal, or use it as a side dish for chicken or

beef. It’s savory, salty, garlicky, hearty and just plain delicious.

• ¼ cup chopped yellow onion (¼ onion)

• 3 cloves garlic, minced

• ½ lb brussels sprouts, halved

• ½ head cauliflower, separated into florets

• 1 tbsp olive oil, divided

• 4 cups washed and chopped kale (½ bunch)

• Seasoned salt to taste

• 1 (15 ½ oz) can cannellini beans, drained and rinsed

1. Preheat the oven to 400°F.

2. Combine onion, garlic, brussels sprouts, and cauliflower in large mixing bowl with ½ tbsp oliveoil; stir to mix. Add kale, remaining oil and seasoned salt; stir to mix.

3. Spread vegetables on baking sheet and place in oven for 25 minutes. Stir; return to oven for10-15 minutes.

4. Transfer vegetables to serving dish and stir in cannellini beans.

Makes 4 servings


3 vegetable, 1 carb, 1 fat

59

CRUNCHY ROASTED CHICKPEAS• 1 (15 oz) can chickpeas, drained and rinsed


• ¼ tsp salt


• 1/8 tsp cayenne pepper


2. Blot chickpeas with paper towels to remove as much moisture as possible.

3. Transfer chickpeas to large mixing bowl; add oil, salt, garlic powder, and cayenne; stir to coat.

4. Spread chickpeas on a baking sheet; bake 20 minutes. Stir, then return to oven 5-10 minutesor until crisp, but not burned. (Check frequently after 20 minutes - cooking times may vary).

Makes 3 servings (1 oz each)


1 carb, 1 fat

MASHED BUTTERNUT SQUASHEach serving of this colorful side dish provides 483% of your daily vitamin A, 78% of your

vitamin C, and about 10% of the recommended daily amounts of calcium and iron.

• 1 lb butternut squash, peeled, seeds removed

• ½ cup water

• 1 tbsp butter

• 1 tsp cinnamon

• 1/8 tsp salt (optional)

1. Cut the squash into 1” chunks; place in a small saucepan with lid.

2. Add water and simmer, covered, for 40 minutes, or until squash is very tender.

3. Drain liquid; stir in cinnamon and butter. Mash with a fork or potato masher.

Makes 4 servings


1 carb, 1 fat

60

MASHED CAULIFLOWER• 1 medium head of cauliflower

• 1 tbsp fat free sour cream

• ½ tsp mined garlic

• 1/8 tsp chicken soup base or bouillon powder, or ½ tsp salt

• 1/8 tsp ground black pepper

1. Wash and break cauliflower into small pieces.

2. Cook in boiling water for about 10 minutes or until soft.

3. Drain well and quickly pat cauliflower dry between several layers of paper towels.

4. In a blender or food processor, puree the hot cauliflower with sour cream, garlic, chicken soupbase and pepper until about smooth.

5. Serve hot with salt, pepper and light margarine to taste.

Makes 4 servings

Per serving: 42 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 8 g carbohydrates, 3 g dietaryfiber, 3 g protein, 93 mg sodium

2 vegetable

ROASTED VEGGIES• Cauliflower

• Zucchini

• Red Pepper

• Onion

• Asparagus

• Broccoli

• Mushrooms

• 1 tbsp olive oil or a low fat/low sugar marinade of your choice

• Salt, pepper, garlic powder to taste

1. Preheat oven to 450F and line a baking sheet with parchment paper.

2. Rough chop veggies until they are the size you prefer. Toss with olive oil and spices or withthe marinade.

3. Scatter veggies on the baking sheet and bake for approximately 30 minutes.

1 vegetable

61

SOUR CREAM & ONION MASHED CAULIFLOWER

This recipe is incredibly delicious and satisfying, but contains much fewer calories than mashed potatoes. Plus, you can see non-vegetable fans in your household scarfing down

½ lb of cauliflower apiece with glee! We never have leftovers of this recipe, ever.

• 1 lb cauliflower, chopped

• ½ tsp salt

• ½ tsp onion powder

• ¼ cup light sour cream

• black pepper to taste (optional)

1. Bring a pot of water to a boil and add the cauliflower. Cover and boil until very tender, thendrain all the liquid away in a colander.

2. Transfer cauliflower to a blender pitcher, add remaining ingredients, and process. You’llneed to stop the blender a few times and stir/push it down to get it all to blend. Once it’s allmoving, turn blender to the highest speed to obliterate any clumps.

Makes 2 large servings

Per serving: 94 calories, 3 g total fat, 2 g saturated fat, 10 mg cholesterol, 14 g totalcarbohydrate, 6 g dietary fiber, 5 g sugar, 5 g protein, 688 mg sodium

3 vegetable, 1 fat

62

SPAGHETTI SQUASH AND KALE GRATIN• 1 medium spaghetti squash (~2 pounds)

• 1 cup chopped yellow onion

• 1 ½ tbsp minced garlic

• 5 cups chopped kale (~½ bunch) chopped finely


• ¾ tsp salt

• ½ tsp dried thyme

• 1/8 tsp black pepper

• 1 cup 1% whipped cottage cheese

• ½ cup grated Parmesan cheese, divided

• ¼ cup egg whites (2 whites)

1. Preheat oven to 350°F. Coat a 13x9” or 9x9” baking dish with nonstick spray.

2. Cut squash in half lengthwise and scrape out seeds. Place cut halves on microwave-safeplate and microwave 15 minutes or until soft. Allow to cool; scrape the inside of squash with afork to remove spaghetti-like strands. Discard rind.

3. Heat oil in large nonstick skillet; cook onion, garlic, salt, thyme, and black pepper until onion issoft. Add kale, stir, and cook until leaves are wilted. Turn off heat.

4. In a small bowl, mix cottage cheese, ¼ cup grated parmesan and egg whites. Gently mixcooked squash into kale mixture; stir in the cheese mixture.

5. Spread mixture in baking dish and top with remaining ¼ cup parmesan. Bake 35-40 minutes,until top is golden.

Makes 6 servings



SHAKES

64

FLAVOURING YOUR SHAKESLiquid Additions:

• Unsweetened soy milk

• Unsweetened almond milk

• Skim or 1% milk

• Water

In the recipes that follow, you can choose to use any of the above liquid additions or a combination.

Non–Dairy Alternatives:

• Replace the yoghurt with ½ cup unsweetened soy or almond milk

Add Flavour:

Another way to improve the taste in any shake is to brew your favorite flavour of herbal tea. To do this, steep 2 tea bags in 1 cup of water for about 5 minutes. Squeeze the bags out and discard. Use all or half the tea in the shake. You can double or triple the bags and water if you want to make more. The tea is also a great no-calorie drink and a good way to get more water into your diet.

BETTER THEN A COOKIE SHAKE This is something you can have after dinner or later in the evening when you need a ‘fix’.

• 1 cup unsweetened chocolate almond milk

• ½ cup water

• 1 scoop protein powder


• 1 cup ice

1. Blend on high for 30 second – 1 minute until creamy and smooth.

Makes 1 serving

Per serving: 265 calories, 13.5 g fat, 2.5 g saturated fat, 50 mg cholesterol, 10 g carbohydrates,2 g dietary fiber, 28 g protein, 314 mg sodium

1 protein, 1 carb, 3 fat

65

CHOCOLATE-CHERRY SMOOTHIE• ¾ cup nonfat milk or unsweetened soymilk

• 12 frozen cherries

• 1 scoop chocolate whey protein powder (1/3 cup)

1. Add milk, cherries and whey protein to blender pitcher; blend until smooth. Add 2-5 ice cubes(before blending) for a thicker smoothie.

Makes 1 serving


1 protein, 1 fruit, 1 dairy

HEALTH SMOOTHIE• 1.5 cups water

• ½ cup frozen raspberries

• 1 cup spinach (if frozen, drained of water)


• 6 chopped cashews

• 1 tbsp ground flaxseed

1. Add all ingredients to a blend and blend on high until smooth.

Makes 1 serving



66

MINTY CHOCO SHAKE• 1 cup chilled Mint Tea (follow brewing instructions above)

• ¾ cup plain Greek yoghurt


• 1 tbsp semi sweet chocolate chips

1. Add all ingredients to a blender and blend on high until smooth.

Makes 1 serving

Per serving: 183 calories, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 10 g carbohydrates,0 g dietary fiber, 20 g protein, 86 mg sodium

1 protein, 0.5 starch, 1 fat

MORNING SMOOTHIE• ½ frozen large banana

• ½ cup unsweetened vanilla almond milk

• 1 cup brewed and chilled coffee


• Sprinkle of cinnamon

1. Combine all ingredients in a blender and blend on high until smooth.

Makes 1 serving

Per Serving: 193 calories, 4g fat, 1g saturated fat, 50mg cholesterol, 18.5 carbohydrates, 2gdietary fiber, 22g protein, 211mg sodium


DESSERTS

68

ALMOND BUTTER COOKIESBecause this recipe is a small batch, you can make it in a toaster oven if you choose.

• Oil spray (grapeseed or vegetable oil)

• ¼ cup + 1 tbsp almond butter (or peanut butter)


• 1 egg white (2 tbsp)

• ¼ tsp baking powder

1. Preheat oven to 300°F and lightly mist a cookie sheet with oil. You could also use a smallamount of coconut oil instead of oil to spread over the cookie sheet.

2. Combine almond butter, sugar alternative, egg white, and baking powder in medium bowl;blend until smooth.

3. Drop dough into 6 equal portions on cookie sheet and bake for 10 minutes. Cookies should

be slightly puffed and golden on the bottom.

Makes 6 servings


2 fat

69

BANANA BREAD OATMEAL• ½ cup plain oatmeal (quick oats, not instant)

• ¹ ³ cup unsweetened vanilla almond milk

• ¹ ³ cup water

• ½ banana, sliced

• 1 tsp vanilla extract


• Dash cinnamon

1. Combine oats, almond milk, water, and banana in medium bowl and microwave for 90seconds.

2. Add the remaining ingredients, stir, and serve.

Makes 1 serving


1 fruit, 1.5 carb, 1 fat

BLUEBERRY WALNUT SPOON BREADThis recipe is a cross between a hot bowl of oatmeal and a blueberry muffin, and is

quick enough for a weekday morning breakfast.

• ¹ ³ cup plain oatmeal (quick oats, not instant)

• ¼ cup skim milk (or milk substitute)


• ¹ 8 tsp baking powder

• ¼ cup frozen or fresh blueberries

• 2 packets sugar alternative

• 3 walnut halves, chopped

1. Place oats in a microwave-safe bowl; stir in milk, egg whites, baking powder, blueberries, andsugar alternative. Sprinkle walnuts on top.

2. Microwave for 75 seconds or until puffed and solid. Enjoy with a spoon.

Makes 1 serving


0.5 protein, 1 fruit, 1 carb, 1.5 fat

70

CHERRY CLAFOUTIS

• Oil spray

• 1 egg

• 2 egg whites (¼ cup)

• 6 oz plain nonfat Greek yogurt

• ½ cup sugar alternative

• 2 tbsp light spelt flour

• 1½ tsp vanilla extract

• ¼ tsp salt

• 1 cup fresh or frozen pitted cherries, halved

1. Preheat oven to 400°F. Spray the bottom of an 8-inch pie plate with oil spray.

2. In blender pitcher, combine egg, egg whites, yogurt, sugar alternative, spelt flour, vanilla, andsalt; process until smooth.

3. Pour mixture into prepared pie plate and arrange the cherries on top, poking them down intobatter slightly.


71

CHERRY CLAFOUTIS

CHOCOLATE CHIPPERS• Cooking oil spray

• 1½ cups sugar alternative

• 1¼ cups light spelt flour

• ¼ cup milled flaxseed

• ¼ cup unsweetened cocoa powder

• 1 tsp baking powder

• ½ tsp baking soda

• ½ tsp salt

• ½ cup unsweetened applesauce

• ½ cup egg whites (3 whites)

• 1 tbsp vanilla extract

• 1 tbsp macadamia nut oil or canola oil

• 2 oz mini semisweet chocolate morsels

1. Preheat oven to 375°F. Coat a 12-well standard muffin tin with cooking spray.

2. Combine sugar alternative, flour, flaxseed, cocoa, baking powder, baking soda, and salt inlarge mixing bowl; stir to mix.

3. In medium mixing bowl, combine applesauce, egg whites, vanilla, and oil; stir to mix.

4. Pour liquid ingredients into dry ingredients; mix just until dry ingredients are moistened. Stir inchocolate chips. Spoon batter evenly into wells.

5. Bake 9 minutes; remove promptly from oven. Allow to cool 10 minutes, then remove frompan, wrap individually in plastic, and refrigerate or freeze. (To reheat from frozen, unwrap andmicrowave 30 seconds).

Makes 1 serving


1 carb, 1 fat

4. Bake 23-25 minutes or until surface is springy to the touch. Remove from oven.

5. Dust with powdered sugar and serve.

Makes 4 servings


1 fruit

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CHOCOLATE PEANUT BUTTER SWIRL PROTEIN BARS


• ½ cup plain oatmeal (quick oats, not instant)

• ½ cup unsweetened soymilk


• ½ tbsp vanilla extract

• 1 scoop chocolate whey protein powder (¹ ³ cup)


• ¼ cup milled flaxseed

• 2 tbsp white whole wheat flour or whole wheat pastry flour

• 1 tbsp unsweetened cocoa powder


• ¹ 8 tsp salt



73

CHOCOLATE PEANUT BUTTER SWIRL PROTEIN BARS

1. Preheat oven to 350°F. Spray an 8×8” pan with oil spray.

2. In a microwave safe bowl, combine oats and milk; cook for 60 seconds. Stir and allow tocool; mix in egg whites and vanilla.

3. In a large mixing bowl, combine the whey protein, sugar alternative, flaxseed, flour, cocoa,baking powder, and salt.

4. Add oatmeal mixture to dry ingredients; mix just until everything is moist. Spread batter in pan.

5. Place peanut butter in microwave safe bowl and heat for 45 seconds or until melted. Spoonpeanut butter over batter in pan and swirl with knife tip.

6. Bake for 10 minutes; allow to cool completely before cutting into 6 bars. Wrap eachindividually in plastic wrap and store in the freezer or refrigerator. Unwrap and microwave 30seconds to warm.

Makes 6 servings


0.5 protein, 1 carb, 2 fat

74

LEMON POPPY PROTEIN BARS


• 1¹ ³ cups light spelt flour (or gluten free flour)

• 2 scoops vanilla whey protein powder

• 1 cup sugar alternative

• 2 tbsp poppy seeds

• 2 tsp baking powder

• ½ tsp baking soda

• ½ tsp salt

• 2 tsp lemon zest

• 1½ cups nonfat plain Greek yogurt

• ¾ cup unsweetened applesauce

• 1 tbsp canola or macadamia nut oil

• 2½ tsp lemon extract

• 2 eggs


75

LEMON POPPY PROTEIN BARS1. Preheat oven to 325°F. Coat a 9×13” pan thoroughly with cooking oil spray.

2. In a large mixing bowl, combine flour, whey, sugar alternative, poppy seeds, baking powder,baking soda, salt, and zest; stir to mix.

3. In a separate large mixing bowl, stir together yogurt, applesauce, oil, lemon extract, and egg.Add dry ingredients to wet ones, and stir just until uniformly moistened. Pour batter into pan.

4. Bake 25 minutes or until toothpick inserted in center comes out clean. Do not overbake. Cool5 minutes before slicing. To keep moist, wrap each bar in plastic wrap and store in refrigeratoror freezer. Microwave briefly to reheat.

Makes 1 serving

Per serving: 125 calories, 3 g total fat, 1 g saturated fat, 40 mg cholesterol, 15 g total carbohydrate, 2 g dietary fiber, 3 g sugar, 10 g protein, 261 mg sodium

0.5 protein, 1 carb, 1 fat

76

HIGH PROTEIN BANANA WALNUT MUFFINS

• 1 cup plain quick oats (not instant)

• ½ cup whole wheat flour (preferably whole wheat pastry flour or white whole wheat flour)

• ² ³ cup vanilla whey protein powder (2 scoops)


• ¼ tsp salt


• ½ tbsp baking soda

• 3 tbsp finely chopped walnuts (¾ oz) (plus additional for sprinkling, optional)


• 3 oz plain nonfat Greek yogurt

• 1½ very ripe bananas

• 1 tsp vanilla extract

• ½ tbsp macadamia nut oil or canola oil



2. In a large mixing bowl, combine oats, flour, protein powder, sugar alternative, salt, bakingpowder, baking soda, and walnuts; stir to mix.

3. In a blender pitcher, combine egg whites, yogurt, bananas, vanilla, and oil; process untilsmooth.

4. Pour liquid ingredients into bowl with the dry ingredients; mix just until uniformly moistened.

5. Thoroughly coat wells of a standard size or jumbo muffin tin with cooking spray, or use papercupcake liners. Divide batter between muffin wells. If desired, sprinkle with additional dicedwalnuts.

6. Bake 13 minutes for standard-size muffins, 19 minutes for jumbo muffins. Allow to cool 5minutes before removing from pan.

Makes 1 serving


1 carb, 0.5 fat

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