1 c. low fat cottage cheese
1 c. oats
3/4 c. egg whites (i just buy a carton of 'em)
1/4 tsp cinnamon
1/4 tsp vanilla
1 tsp. honey or blue agave nectar
Puree and spread the batter out really thin on your warm pan or grill. When I made my pancakes thick, it was raw in the middle and less than appetizing.
Instead of topping with syrup, I warmed up some natural peanut butter so it was able to spread thin like syrup.
This will make 2-3 servings. I made them for my hubby and 2 year old. They like 'em. Or you could just cook 'em up and throw the leftovers in sandwich bags and pop in the freezer for another day.
Carb: oats
Protein: cottage cheese/egg white
Fat: peanut butter
Monday, December 28, 2009
Protein Powder Brownie/Pudding
Protein Powder Brownie/Pudding
1 scoop chocolate protein powder
1 TBLS peanut or almond butter
water
So in a custard cup mix chocolate protein powder with peanut butter or almond butter. Then add a little bit of water, until the consistency is like brownie batter.
Put in the microwave for 40 sec- 1 min. You want the middle to be a little gooey. Serve with a berries or a glass of milk for a complete meal. (Protein = Powder, Healthy Fat = Nut butter, Carb = Milk or Berries)
I didn't have almond butter on hand, so I tried with PB, but I think almond butter would be even better. (Now personally, I would probably use some of my 100 calories to add whip cream with strawberries, a little chocolate syrup, etc.;-)
1 scoop chocolate protein powder
1 TBLS peanut or almond butter
water
So in a custard cup mix chocolate protein powder with peanut butter or almond butter. Then add a little bit of water, until the consistency is like brownie batter.
Put in the microwave for 40 sec- 1 min. You want the middle to be a little gooey. Serve with a berries or a glass of milk for a complete meal. (Protein = Powder, Healthy Fat = Nut butter, Carb = Milk or Berries)
I didn't have almond butter on hand, so I tried with PB, but I think almond butter would be even better. (Now personally, I would probably use some of my 100 calories to add whip cream with strawberries, a little chocolate syrup, etc.;-)
Substitute Dough Enhancer...
So I couldn't find a dough enhancer at any of the stores I shop at, so I used this one I found online on a blog (sorry I don't know how to make it link):
http://positivelyprepared.blogspot.com/2009/05/dough-enhancers-and-vital-wheat-gluten.html
Anyways, I would be interested in seeing/tasting the difference on the finished loaves. I also thought if you ran out, you might like to have it:
Dough Enhancer or Dough Conditioner
This product improves the rise, taste, texture, color, crumb and shelf-life of whole grain breads. It contributes softness and lightness to breads. Although you can purchase ready made "dough enhancer", you can get the exact same results (I actually prefer the homemade ones!), at a fraction of the cost.
How to make your own dough enhancer:
It’s best to use all three of these enhancers when making whole wheat bread.
Gluten: Use 1/2 Tbsp. - 1 Tbsp. per cup of flour (this means before you measure a cup of flour, place the measured gluten in the bottom of your cup and then measure the flour as usual). Or, you can just add the gluten with all of the other dry ingredients. Gluten holds the air bubbles. It is a non-animal form of protein.
White Vinegar: Use the same amount of vinegar as the amount of yeast called for in the recipe (i.e., 1 tsp. yeast = 1 tsp. vinegar). Acid strengthens the bubbles. You can substitute lemon juice for the vinegar. I have used both, but generally use vinegar as it is so much cheaper.
Potato Flakes: Use 1/8 - 1/4 cup per loaf of bread you are making. Experiment to see what works best in your recipe. Do not substitute potato pearls for the flakes! They don’t dissolve as easily and add artificial flavoring to your breads. The starch in the potatoes adds an extra casing around the bubbles. The bran in the wheat is coarse and can pop or rupture the bubbles, so this helps maintain the fluffy texture of the bread.
http://positivelyprepared.blogspot.com/2009/05/dough-enhancers-and-vital-wheat-gluten.html
Anyways, I would be interested in seeing/tasting the difference on the finished loaves. I also thought if you ran out, you might like to have it:
Dough Enhancer or Dough Conditioner
This product improves the rise, taste, texture, color, crumb and shelf-life of whole grain breads. It contributes softness and lightness to breads. Although you can purchase ready made "dough enhancer", you can get the exact same results (I actually prefer the homemade ones!), at a fraction of the cost.
How to make your own dough enhancer:
It’s best to use all three of these enhancers when making whole wheat bread.
Gluten: Use 1/2 Tbsp. - 1 Tbsp. per cup of flour (this means before you measure a cup of flour, place the measured gluten in the bottom of your cup and then measure the flour as usual). Or, you can just add the gluten with all of the other dry ingredients. Gluten holds the air bubbles. It is a non-animal form of protein.
White Vinegar: Use the same amount of vinegar as the amount of yeast called for in the recipe (i.e., 1 tsp. yeast = 1 tsp. vinegar). Acid strengthens the bubbles. You can substitute lemon juice for the vinegar. I have used both, but generally use vinegar as it is so much cheaper.
Potato Flakes: Use 1/8 - 1/4 cup per loaf of bread you are making. Experiment to see what works best in your recipe. Do not substitute potato pearls for the flakes! They don’t dissolve as easily and add artificial flavoring to your breads. The starch in the potatoes adds an extra casing around the bubbles. The bran in the wheat is coarse and can pop or rupture the bubbles, so this helps maintain the fluffy texture of the bread.
Yummy Wrap
1 whole wheat tortilla
2 oz fat free turkey breast sandwich meat
1/8 C cottage cheese
lettuce
avocado
ranch seasoning
Mix the ranch seasoning with the cottage cheese. Put the meat on the tortilla, then cottage cheese, avocado and lettuce. It was SO good. I also had 1/2 pear with it.
2 oz fat free turkey breast sandwich meat
1/8 C cottage cheese
lettuce
avocado
ranch seasoning
Mix the ranch seasoning with the cottage cheese. Put the meat on the tortilla, then cottage cheese, avocado and lettuce. It was SO good. I also had 1/2 pear with it.
Another way to cook a hamburger...
small portion of LEAN hamburger 7%fat/93%lean
1 slice turkey bacon
handful of mushrooms
1/2 whole wheat tortilla
portion of low fat cheese
homemade SALSA!
Lettuce
Cook the hamburger, patty style at the same time as the bacon and mushrooms
I added a little low fat cheese on top of patty to melt
Put it all in a 1/2 whole wheat tortilla, put on some homemade salsa and lettuce.
Random but it turned out SO good. I was hoping that the salsa would work for ketchup (I didn't want to use calories on ketchup right now) and it was SO good with everything on the tortilla
Tortilla and most of salsa=carb
lettuce, mushrooms, some of salsa=veggie
hamburger, bacon=meat
low fat cheese=healthy fat
1 slice turkey bacon
handful of mushrooms
1/2 whole wheat tortilla
portion of low fat cheese
homemade SALSA!
Lettuce
Cook the hamburger, patty style at the same time as the bacon and mushrooms
I added a little low fat cheese on top of patty to melt
Put it all in a 1/2 whole wheat tortilla, put on some homemade salsa and lettuce.
Random but it turned out SO good. I was hoping that the salsa would work for ketchup (I didn't want to use calories on ketchup right now) and it was SO good with everything on the tortilla
Tortilla and most of salsa=carb
lettuce, mushrooms, some of salsa=veggie
hamburger, bacon=meat
low fat cheese=healthy fat
Pasta Salad
Pasta Salad-
Whole Wheat Rotini Noodles
1 lemon for lemon zest
EVOO
Cheese (parmesean, or your favortie)
celery
cucumber
tomato (optional)
broccoli
carrots
*Any favorite veggies
1. Cook Noodles
2. Cut up veggies bite size, and add lemon zest.
3. Add noodles to veggies when HOT.
4. Use the EVOO as a dressing for the noodles.
5. Sprinkle cheese on top.
Fast, easy, and most importantly YUMMY.
Whole Wheat Rotini Noodles
1 lemon for lemon zest
EVOO
Cheese (parmesean, or your favortie)
celery
cucumber
tomato (optional)
broccoli
carrots
*Any favorite veggies
1. Cook Noodles
2. Cut up veggies bite size, and add lemon zest.
3. Add noodles to veggies when HOT.
4. Use the EVOO as a dressing for the noodles.
5. Sprinkle cheese on top.
Fast, easy, and most importantly YUMMY.
S's Favorite Breakfast
1/2 C oatmeal
1 tbsp Natural PB
1 scoop vanilla protein powder
2 tbsp skim milk
1-2 inches of banana, diced
Cook oatmeal and add pb, protein powder and milk
Top with bananas
1 tbsp Natural PB
1 scoop vanilla protein powder
2 tbsp skim milk
1-2 inches of banana, diced
Cook oatmeal and add pb, protein powder and milk
Top with bananas
Turkey Chilli
TURKEY CHILI - serves 4
1 lb lean ground turkey
2 large cans of diced tomatoes
1 can of red kidney beans, rinsed well
1 onion, finely chopped
1 clove garlic, minced
1 can chopped green chillies
1 1/4 c. water
1 can of corn
Chili seasoning
1 tsp. Cumin
1 can olives, sliced
Add tomatoes, kidneys, 1 c. water, corn, chillies, and seasonings to Crock pot. Cook on low for 3-4 hours.
In the last 30 minutes, brown ground turkey. Add more seasonings and 1/4 c. water. Add garlic and onion and cook until onion is thin and translucent.
Add cooked turkey to chillies for the last 30 minutes of cooking.
Serve with a little low fat cheese on top with olives and YUMMY!! Sooo good.
Carb: Tomato base
Protein: Turkey, cheese, kidneys
Fat: Olives
1 lb lean ground turkey
2 large cans of diced tomatoes
1 can of red kidney beans, rinsed well
1 onion, finely chopped
1 clove garlic, minced
1 can chopped green chillies
1 1/4 c. water
1 can of corn
Chili seasoning
1 tsp. Cumin
1 can olives, sliced
Add tomatoes, kidneys, 1 c. water, corn, chillies, and seasonings to Crock pot. Cook on low for 3-4 hours.
In the last 30 minutes, brown ground turkey. Add more seasonings and 1/4 c. water. Add garlic and onion and cook until onion is thin and translucent.
Add cooked turkey to chillies for the last 30 minutes of cooking.
Serve with a little low fat cheese on top with olives and YUMMY!! Sooo good.
Carb: Tomato base
Protein: Turkey, cheese, kidneys
Fat: Olives
Mac & Cheese
Mac & Cheese:
1 portion cooked whole wheat elbows
1/4 c. low-fat or fat free Ricotta (I've only found low fat)
1/4 c. low fat or fat free mozzarella cheese
1 tbsp. low fat or skim milk
1 egg
Italian seasonings
pinch garlic salt
Preheat oven to 350. In a small bowl, combine cheeses, egg, milk and seasonings. Mix well. Pour into a small casserole dish along with elbows. Mix together. Cook for 20 minutes and enjoy!
Optional: Reduce pasta portion size, add 2 tbsp of chopped fresh tomatoes and chopped fresh basil.
Carb: Pasta
Protein: Cheeses & egg white
Fat: Egg yolk
1 portion cooked whole wheat elbows
1/4 c. low-fat or fat free Ricotta (I've only found low fat)
1/4 c. low fat or fat free mozzarella cheese
1 tbsp. low fat or skim milk
1 egg
Italian seasonings
pinch garlic salt
Preheat oven to 350. In a small bowl, combine cheeses, egg, milk and seasonings. Mix well. Pour into a small casserole dish along with elbows. Mix together. Cook for 20 minutes and enjoy!
Optional: Reduce pasta portion size, add 2 tbsp of chopped fresh tomatoes and chopped fresh basil.
Carb: Pasta
Protein: Cheeses & egg white
Fat: Egg yolk
M's Recipes
“RISOTTO”
Sauté finely chopped boneless skinless chicken breast, zucchini, red pepper, mushrooms, red onion, and minced garlic in a TBSP of oil, and cook until chicken is done and veggies are tender. (Add a little chicken broth if the pan gets to dry before the food is cooked.)
Mix approximately 1/3 cup cottage cheese per ½-3/4 cup leftover brown rice; add your favorite garlic herb seasoning. Heat in the microwave until the cheese is melted and rice is warm. (I usually use leftover brown rice, but you could add the cottage cheese to the warm pan of rice too, and mix until the cheese is melted)
Stir the chicken and vegetable mixture into the creamy rice, and enjoy!
Variation: You could also just add the veggies to the rice, and choose a lean meat to eat on the side. (Just remember to use a smaller portion to account for the cottage cheese in the rice.)
Another variation: Slice or chop the chicken and veggies bigger, add more chicken broth, (for more of a sauce) and serve over whole wheat pasta.
BROCCOLI CHEESE SOUP
Simmer chopped potatoes, carrots, broccoli, and minced garlic in just enough chicken broth to cover them. Cook until veggies are tender. Take off heat. Use a potato masher to puree mixture until desired thickness. (Mixture should still be warm) Add a little milk and grated low-fat cheddar cheese. Stir until cheese is melted, add reserved broccoli florets until mixture is then simmer over low heat, until broccoli is tender.
MY FAVORITE PROTEIN SHAKES
“Orange Julius”
Two tsp. orange zest
one orange peeled
1 cup milk
1 scoop vanilla protein powder
6-8 ice cubes
Eat a few nuts with it for fat.
(Serves two.)
“Vanilla Cookie”
½ c oatmeal
1 TBSP peanut butter
½ scoop vanilla protein mix
½ cup milk
½ banana
Handful of ice.
(Note the carbs (oatmeal, milk, and banana) are little bit bigger than a normal portion size because I am still nursing. You could adjust them to 1/3 banana, 1/3 cup oatmeal, and 1/3 cup milk just add a little more ice to make up the volume.)
“Apple Pie”
1 cup milk
1 apple
1 tsp cinnamon
1 scoop vanilla protein mix
12 almonds
Couple handfuls of ice.
Serve with a sprinkle of nutmeg on top. (Serves two.) (You could also omit the almonds and eat them on the side.)
Sauté finely chopped boneless skinless chicken breast, zucchini, red pepper, mushrooms, red onion, and minced garlic in a TBSP of oil, and cook until chicken is done and veggies are tender. (Add a little chicken broth if the pan gets to dry before the food is cooked.)
Mix approximately 1/3 cup cottage cheese per ½-3/4 cup leftover brown rice; add your favorite garlic herb seasoning. Heat in the microwave until the cheese is melted and rice is warm. (I usually use leftover brown rice, but you could add the cottage cheese to the warm pan of rice too, and mix until the cheese is melted)
Stir the chicken and vegetable mixture into the creamy rice, and enjoy!
Variation: You could also just add the veggies to the rice, and choose a lean meat to eat on the side. (Just remember to use a smaller portion to account for the cottage cheese in the rice.)
Another variation: Slice or chop the chicken and veggies bigger, add more chicken broth, (for more of a sauce) and serve over whole wheat pasta.
BROCCOLI CHEESE SOUP
Simmer chopped potatoes, carrots, broccoli, and minced garlic in just enough chicken broth to cover them. Cook until veggies are tender. Take off heat. Use a potato masher to puree mixture until desired thickness. (Mixture should still be warm) Add a little milk and grated low-fat cheddar cheese. Stir until cheese is melted, add reserved broccoli florets until mixture is then simmer over low heat, until broccoli is tender.
MY FAVORITE PROTEIN SHAKES
“Orange Julius”
Two tsp. orange zest
one orange peeled
1 cup milk
1 scoop vanilla protein powder
6-8 ice cubes
Eat a few nuts with it for fat.
(Serves two.)
“Vanilla Cookie”
½ c oatmeal
1 TBSP peanut butter
½ scoop vanilla protein mix
½ cup milk
½ banana
Handful of ice.
(Note the carbs (oatmeal, milk, and banana) are little bit bigger than a normal portion size because I am still nursing. You could adjust them to 1/3 banana, 1/3 cup oatmeal, and 1/3 cup milk just add a little more ice to make up the volume.)
“Apple Pie”
1 cup milk
1 apple
1 tsp cinnamon
1 scoop vanilla protein mix
12 almonds
Couple handfuls of ice.
Serve with a sprinkle of nutmeg on top. (Serves two.) (You could also omit the almonds and eat them on the side.)
All in One Breakfast Dish
1-2 slices of turkey bacon. Cooked and Crumbled. Set aside.
Peel and boil 1 small potatoe until just barely tender. about 10-15 minutes. Then dice potatoe and put in a frying pan sprayed with pam. then add 1 egg, beaten. Mix in your bacon, and any fresh veggies you want. I put a couple of mushrooms, green chili's, and diced tomatoe. You can top it off with a small amount of shredded cheese.
Peel and boil 1 small potatoe until just barely tender. about 10-15 minutes. Then dice potatoe and put in a frying pan sprayed with pam. then add 1 egg, beaten. Mix in your bacon, and any fresh veggies you want. I put a couple of mushrooms, green chili's, and diced tomatoe. You can top it off with a small amount of shredded cheese.
Stuffed Bell Pepper
1lb. Ground Turkey
Celery
Bell Pepper (any color) *In my opinion, the green are the best, but I just made it with a yellow pepper and it was good too.
1 small can tomatoe sauce
Italian seasoning.
Brown Rice
1. Cut the tops of the bell peppers and put in the oven for 3-4 minutes.
2. Cook ground turkey before adding it to the mixture.(Can season with Italian seasoning as well).
3. To make it legal, I measured out 1/2 cup of brown rice, and added the ground turkey, celery, and 1/4 cup tomatoe sauce. (20 Cal)
4. Stuff Bell pepper with mixture.
5. I added 1 Tbsp more of the tomatoe sauce seasoned with the Italian seasoning to the very top.
6. Cover with foil, and bake 20-25 minutes. (Time will vary depending on size of bell pepper.
Celery
Bell Pepper (any color) *In my opinion, the green are the best, but I just made it with a yellow pepper and it was good too.
1 small can tomatoe sauce
Italian seasoning.
Brown Rice
1. Cut the tops of the bell peppers and put in the oven for 3-4 minutes.
2. Cook ground turkey before adding it to the mixture.(Can season with Italian seasoning as well).
3. To make it legal, I measured out 1/2 cup of brown rice, and added the ground turkey, celery, and 1/4 cup tomatoe sauce. (20 Cal)
4. Stuff Bell pepper with mixture.
5. I added 1 Tbsp more of the tomatoe sauce seasoned with the Italian seasoning to the very top.
6. Cover with foil, and bake 20-25 minutes. (Time will vary depending on size of bell pepper.
Corn Tortilla/Chicken Mix
you may want to 1/2 the recipe to make sure you like it :) I like it a lot
4-5 Chicken breasts (I throw them in frozen)
3 cans drained of diced tomatoes (I use the ones already with jalapenos)
1 can of jalapenos (or 3-4 fresh jalapenos)
1 diced onion
3-4 cloves minced garlic
2 cups chicken broth (Next time I am going to try less of this)
Put in crock pot till chicken is done--then shred chicken a little with forks (on mine from frozen on high is about 2.5 hrs) Then add 2 eggs and 8 egg whites and stir in (6 eggs--I used 2 real eggs and 1 cup of eggbeaters). Add 2 cups low fat or fat free cheese (original recipe says montery jack)--I cooked it in this time but next time I will just put it on top I think, that way I can may sure I am using the right amount each time, but it was really good in it already.
15 corn tortillas--slice in 1 in lines cook at 350 for 10-15 or until a little crispy--I put these on my plate and then poured the stuff on top. For the leftovers, I mixed the tortillas in to the same bowl as the other stuff in the fridge and I thought is was still good, my hubby thought it was a little soggy but still liked it.
Chicken and eggs=meat
tortilla and tomatoes=carb
egg yoke and cheese=fat
Of course serve with salad and watch your portion size!
4-5 Chicken breasts (I throw them in frozen)
3 cans drained of diced tomatoes (I use the ones already with jalapenos)
1 can of jalapenos (or 3-4 fresh jalapenos)
1 diced onion
3-4 cloves minced garlic
2 cups chicken broth (Next time I am going to try less of this)
Put in crock pot till chicken is done--then shred chicken a little with forks (on mine from frozen on high is about 2.5 hrs) Then add 2 eggs and 8 egg whites and stir in (6 eggs--I used 2 real eggs and 1 cup of eggbeaters). Add 2 cups low fat or fat free cheese (original recipe says montery jack)--I cooked it in this time but next time I will just put it on top I think, that way I can may sure I am using the right amount each time, but it was really good in it already.
15 corn tortillas--slice in 1 in lines cook at 350 for 10-15 or until a little crispy--I put these on my plate and then poured the stuff on top. For the leftovers, I mixed the tortillas in to the same bowl as the other stuff in the fridge and I thought is was still good, my hubby thought it was a little soggy but still liked it.
Chicken and eggs=meat
tortilla and tomatoes=carb
egg yoke and cheese=fat
Of course serve with salad and watch your portion size!
Pizza Dough and Sauce Recipe
Pizza Dough From Connie Lancaster
4 1/2 cups hot water
1/2 tsp honey
2 tsp salt
2 Tbsp SAF instant yeast
9-12 cups wheat flour (I use the white wheat kernals and grind my own)
2-3 Tbsp Kitchen Resource Dough Enhancer
In mixing bowl, place the hot water, sugar, salt, dough enhancer and about half of the flour. Add yeast. Mix until smooth. continue adding flour until a stiff dough is formed. Knead on low speed until smooth and elastic, about 10 minutes. Place in a large, lightly greased bowl, and let rise until light. Punch dough down, then separate into 4 portions. Pick up the dough and place your fists under the ball of dough. Gently stretch the dough with the back of your fists. Work dough on outer edges to stretch to a large circle. Be careful not to make holes through the dough with your fingers. You may also use a pizza dough roller, with the ball of the dough directly on the pan, working from the center out. When 2 inches larger than the pan, place dough on a pan sprinkled with cornmeal and let rest while you preheat the oven to 450. Prebake the crust for about 5 minutes before coating with topping.
I make the four crusts and freeze 3 for later. It's really fast and easy to pull one out of the freezer and put the sauce and toppings on it and pop it in the oven. I don't even cover the crusts in the freezer. I usually put them in the freezer on cookie sheets, then when they're frozen, I take the cookie sheet out and leave the crusts there. Of course, it depends on how fast you use them whether you cover them or not, but I've left them for 2 weeks.
Pizza Sauce
1 can tomato sauce
1 tsp Italian seasoning
1/4 tsp garlic powder
1/4 tsp oregano
4 1/2 cups hot water
1/2 tsp honey
2 tsp salt
2 Tbsp SAF instant yeast
9-12 cups wheat flour (I use the white wheat kernals and grind my own)
2-3 Tbsp Kitchen Resource Dough Enhancer
In mixing bowl, place the hot water, sugar, salt, dough enhancer and about half of the flour. Add yeast. Mix until smooth. continue adding flour until a stiff dough is formed. Knead on low speed until smooth and elastic, about 10 minutes. Place in a large, lightly greased bowl, and let rise until light. Punch dough down, then separate into 4 portions. Pick up the dough and place your fists under the ball of dough. Gently stretch the dough with the back of your fists. Work dough on outer edges to stretch to a large circle. Be careful not to make holes through the dough with your fingers. You may also use a pizza dough roller, with the ball of the dough directly on the pan, working from the center out. When 2 inches larger than the pan, place dough on a pan sprinkled with cornmeal and let rest while you preheat the oven to 450. Prebake the crust for about 5 minutes before coating with topping.
I make the four crusts and freeze 3 for later. It's really fast and easy to pull one out of the freezer and put the sauce and toppings on it and pop it in the oven. I don't even cover the crusts in the freezer. I usually put them in the freezer on cookie sheets, then when they're frozen, I take the cookie sheet out and leave the crusts there. Of course, it depends on how fast you use them whether you cover them or not, but I've left them for 2 weeks.
Pizza Sauce
1 can tomato sauce
1 tsp Italian seasoning
1/4 tsp garlic powder
1/4 tsp oregano
More Meal Ideas
Meals--just some more ideas if you want them
I have again made a BIG, HUGE bowl of mixed veggies (lettuce, broccoli, carrots, green onion, celery) and I will again portion it out in baggies for my veggies each day--a REALLY easy way to get my veggies every day
Lately I have had FRENCH TOAST for breakfast--you really have to soak the bread and then pour the eggwhites ontop also when cooking. then a little PB and Sugar free syrup (about 15 cal worth)
protein shake--3-4 oz milk with some ice cubes, frozen banana and whey powder--some almonds
Chicken fajitas (about 15 cal/serving for the mix) with veggies and a whole wheat tortilla--I put it all in the crockpot and it is easy
Salmon with soy sauce and lemon juice YUMMY and a yam or potatoe maybe some veggies
I have again made a BIG, HUGE bowl of mixed veggies (lettuce, broccoli, carrots, green onion, celery) and I will again portion it out in baggies for my veggies each day--a REALLY easy way to get my veggies every day
Lately I have had FRENCH TOAST for breakfast--you really have to soak the bread and then pour the eggwhites ontop also when cooking. then a little PB and Sugar free syrup (about 15 cal worth)
protein shake--3-4 oz milk with some ice cubes, frozen banana and whey powder--some almonds
Chicken fajitas (about 15 cal/serving for the mix) with veggies and a whole wheat tortilla--I put it all in the crockpot and it is easy
Salmon with soy sauce and lemon juice YUMMY and a yam or potatoe maybe some veggies
Egg Noodles
So you will need about 1 cup of WHEAT flour (the recipe is usually done with white flour, but works with wheat).
1 egg white (usually one whole egg, but again alterations).
about 3 Tbs or so of water. (you will have to experiment)
You can start in a little bowl, or directly on the counter. I do it directly on the counter. Put your flour down, make a bowl in the flour. Add the egg white, and with a fork, start beating the egg white, slowing bringing in the flour from the sides of the bowl. Add water a TBS at a time. You do this until you have a soft dough, but not sticky. So be careful not to add too much water. If you do, you can always add more flour. Once you have your soft dough, then flour up your rolling pin (with wheat flour too), and roll the dough out until it is about 1/8" thick. Take a butter knife and cut the noodles how big you would like.
Adding the noodles is the very last step for the chicken noodle soup. So, make sure there is plenty of water/broth in the pot, and it has to be boiling pretty good. Just peel up a noodle, and lower it in the pot. Stir it down, and add another. Repeat until you have enough noodles in. I don't always use the full amount, it just depends on how much soup I am making.
I was also asked what I use for the stock. This time around I used the water from cooking the chicken. But typically, I add some bullion to the water for more flavor. My bottle of bullion does not have any fattening or illegal ingredients in it.
I loaded up the veggies and sauteed using a non fat cooking spray, then added the chicken, which I seasoned with salt and pepper.
1 egg white (usually one whole egg, but again alterations).
about 3 Tbs or so of water. (you will have to experiment)
You can start in a little bowl, or directly on the counter. I do it directly on the counter. Put your flour down, make a bowl in the flour. Add the egg white, and with a fork, start beating the egg white, slowing bringing in the flour from the sides of the bowl. Add water a TBS at a time. You do this until you have a soft dough, but not sticky. So be careful not to add too much water. If you do, you can always add more flour. Once you have your soft dough, then flour up your rolling pin (with wheat flour too), and roll the dough out until it is about 1/8" thick. Take a butter knife and cut the noodles how big you would like.
Adding the noodles is the very last step for the chicken noodle soup. So, make sure there is plenty of water/broth in the pot, and it has to be boiling pretty good. Just peel up a noodle, and lower it in the pot. Stir it down, and add another. Repeat until you have enough noodles in. I don't always use the full amount, it just depends on how much soup I am making.
I was also asked what I use for the stock. This time around I used the water from cooking the chicken. But typically, I add some bullion to the water for more flavor. My bottle of bullion does not have any fattening or illegal ingredients in it.
I loaded up the veggies and sauteed using a non fat cooking spray, then added the chicken, which I seasoned with salt and pepper.
Peanut Chicken
PEANUT CHICKEN (20 minute prep and cook time, yields 1)
- 1 portion of boneless, skinless chicken, cubed
- 1 portion of your favorite mixed veggies (I used broccoli, snow peas, and celery) You can use unlimited broccoli and celery!
- 1 tbsp. veggie oil
- 1 tsp. Natural Peanut Butter
- 1/2 tsp. chopped peanuts
- 1/4 c. water
- 1 portion of whole wheat spaghetti noodles, cooked al dente (or use brown rice if you prefer)
Heat oil in skillet or wok on medium-high. Add chicken and cook until golden brown. Remove chicken and set aside. Remove excess oil from pan. Add veggies and water to pan and heat, stirring often, until tender crisp. You may need to add more water because the veggies might burn as water cooks off! Add peanut butter and stir well. Add chicken, pasta, and chopped peanuts. Stir well and serve!
I added a little soy sauce to mine and used a little of my 100 calorie allowance. 1 tbsp of soy sauce is 20 cals and I didn't even use that much! The saltiness offsets the sweetness of the peanut butter and adds a lot of flavor! But it is optional.
This was really yummy. I almost forgot I am on a diet!
Carb: Pasta
Protein: Chicken
Fat: Veg oil/Peanut Butter & Nuts (just watch your measurements as not to exceed a thumb-sized amount)
- 1 portion of boneless, skinless chicken, cubed
- 1 portion of your favorite mixed veggies (I used broccoli, snow peas, and celery) You can use unlimited broccoli and celery!
- 1 tbsp. veggie oil
- 1 tsp. Natural Peanut Butter
- 1/2 tsp. chopped peanuts
- 1/4 c. water
- 1 portion of whole wheat spaghetti noodles, cooked al dente (or use brown rice if you prefer)
Heat oil in skillet or wok on medium-high. Add chicken and cook until golden brown. Remove chicken and set aside. Remove excess oil from pan. Add veggies and water to pan and heat, stirring often, until tender crisp. You may need to add more water because the veggies might burn as water cooks off! Add peanut butter and stir well. Add chicken, pasta, and chopped peanuts. Stir well and serve!
I added a little soy sauce to mine and used a little of my 100 calorie allowance. 1 tbsp of soy sauce is 20 cals and I didn't even use that much! The saltiness offsets the sweetness of the peanut butter and adds a lot of flavor! But it is optional.
This was really yummy. I almost forgot I am on a diet!
Carb: Pasta
Protein: Chicken
Fat: Veg oil/Peanut Butter & Nuts (just watch your measurements as not to exceed a thumb-sized amount)
Best Baked Potato
BAKED POTATO
- 1 baking potato
- 1 tbsp. EVOO
- 1/2 tsp. sea salt, kosher salt, or coursly ground salt
- 1/2 c. cottage cheese
- 1/4 tsp. Ranch seasoning mix (you can use part of the packet, or they also sell it in a large spice container...0 calories for 1 serving of the dry mix)
- 1 slice turkey bacon
- 1 serving fresh broccoli
Preheat oven to 400. With a fork, poke the crap out of your potato! Next, coat entirely with EVOO. You can use a brush or paper towel for this. Now, sprinkle with salt.
This part is important. DO NOT USE FOIL!! Cook potato directly on oven rack for 1 hr - 1.5 hrs. Use your foil on the bottom rack to catch the drippings. We don't want a fire!
Now...
Coat skillet with a little cooking spray (make sure its a healthy oil first!), and cook turkey bacon until crisp.
Add seasoning to cottage cheese and stir.
Steam broccoli until very tender.
After potato is out, collect your oil drippings off the foil on the bottom rack and brush on potato. We need our healthy fat! Slice along the length of potato and squeeze along the top and bottom to open. The potato should be nice and tender. Careful of steam! Top with cottage cheese, bacon crumbles, and broccoli! SO yummy. Because you baked without foil, the skin is going to be perfect!
Eat the whole potato for your full meal!
Carb = Potato
Protein = Cottage cheese, turkey bacon
Fat = EVOO
Veggie = Broccoli
- 1 baking potato
- 1 tbsp. EVOO
- 1/2 tsp. sea salt, kosher salt, or coursly ground salt
- 1/2 c. cottage cheese
- 1/4 tsp. Ranch seasoning mix (you can use part of the packet, or they also sell it in a large spice container...0 calories for 1 serving of the dry mix)
- 1 slice turkey bacon
- 1 serving fresh broccoli
Preheat oven to 400. With a fork, poke the crap out of your potato! Next, coat entirely with EVOO. You can use a brush or paper towel for this. Now, sprinkle with salt.
This part is important. DO NOT USE FOIL!! Cook potato directly on oven rack for 1 hr - 1.5 hrs. Use your foil on the bottom rack to catch the drippings. We don't want a fire!
Now...
Coat skillet with a little cooking spray (make sure its a healthy oil first!), and cook turkey bacon until crisp.
Add seasoning to cottage cheese and stir.
Steam broccoli until very tender.
After potato is out, collect your oil drippings off the foil on the bottom rack and brush on potato. We need our healthy fat! Slice along the length of potato and squeeze along the top and bottom to open. The potato should be nice and tender. Careful of steam! Top with cottage cheese, bacon crumbles, and broccoli! SO yummy. Because you baked without foil, the skin is going to be perfect!
Eat the whole potato for your full meal!
Carb = Potato
Protein = Cottage cheese, turkey bacon
Fat = EVOO
Veggie = Broccoli
VERY BERRY RICOTTA
1/2 c. low fat or non fat Ricotta cheese
1 c. berries (Strawberries, Raspberries, Blueberries are allowed)
8 almonds, chopped and toasted
Heat berries in a microwave safe bowl or mug for about 45 seconds or until warmed through. In separate bowl, add Ricott. Stir until smooth and creamy.
Pour berries over Ricotta. Top off with your toasted almonds. YUM! Once again, GENIUS.
Protein= Ricotta
Carb= Berries
Fat= Almonds
1/2 c. low fat or non fat Ricotta cheese
1 c. berries (Strawberries, Raspberries, Blueberries are allowed)
8 almonds, chopped and toasted
Heat berries in a microwave safe bowl or mug for about 45 seconds or until warmed through. In separate bowl, add Ricott. Stir until smooth and creamy.
Pour berries over Ricotta. Top off with your toasted almonds. YUM! Once again, GENIUS.
Protein= Ricotta
Carb= Berries
Fat= Almonds
STIR FRY
STIR FRY
- 1 serving boneless, skinless chicken breast, cubed
- 1/2 serving of snow peas
- 1/2 serving celery
- 1/2 serving onions
- 1 serving of cooked whole wheat pasta spaghetti noodles
- 1 tbsp. veggie or EVOO
- 1/2 tsp soy sauce
- 1/2 tsp agave nectar (or other low cal sweetener)
Cook chicken breast in oil on medium-high. Add snow peas, celery, onions. Cook until tender. Stir in pasta, soy sauce, and sweetener. You will have to use about 50 cals of your allowance.
Here again you have your complete meal and it's GOOD!!
I'm going to be trying to make another stir fry this week with the pasta and chicken again, except I'm going to try to make a peanut sauce with it. Basically my sauce will be watered down peanut butter. Could even put a few chopped peanuts in it!
- 1 serving boneless, skinless chicken breast, cubed
- 1/2 serving of snow peas
- 1/2 serving celery
- 1/2 serving onions
- 1 serving of cooked whole wheat pasta spaghetti noodles
- 1 tbsp. veggie or EVOO
- 1/2 tsp soy sauce
- 1/2 tsp agave nectar (or other low cal sweetener)
Cook chicken breast in oil on medium-high. Add snow peas, celery, onions. Cook until tender. Stir in pasta, soy sauce, and sweetener. You will have to use about 50 cals of your allowance.
Here again you have your complete meal and it's GOOD!!
I'm going to be trying to make another stir fry this week with the pasta and chicken again, except I'm going to try to make a peanut sauce with it. Basically my sauce will be watered down peanut butter. Could even put a few chopped peanuts in it!
TURKEY MEATBALLS
TURKEY MEATBALLS
- 1 serving of wheat crackers, finely crushed
- 1/2 tsp Italian seasoning
- 1 egg yolk (healthy fat)
- 1 serving of ground turkey
Mix together and form into about 4 1" round balls. Cook in oven on 400 for 30 mins or until cooked through.
Serve alongside your favorite veggie and once again, a complete meal!!
- 1 serving of wheat crackers, finely crushed
- 1/2 tsp Italian seasoning
- 1 egg yolk (healthy fat)
- 1 serving of ground turkey
Mix together and form into about 4 1" round balls. Cook in oven on 400 for 30 mins or until cooked through.
Serve alongside your favorite veggie and once again, a complete meal!!
"BREADED" CHICKEN DINNER
"BREADED" CHICKEN DINNER
- 1 serving wheat crackers, finely crushed
- 1/2 tsp Italian seasoning (dried oregano, basil)
- 1/4 c. egg whites
- 1 tbsp of EVOO
- 1 portion of boneless, skinless chicken breast
Add seasoning to crushed crackers. Set aside.
Coat bottom of skillet with EVOO. Brush chicken in egg white. Coat generously in cracker crumbs. Pan cook on medium until cooked through. YUM!
Serve alongside your favorite veggie and there ya have it. Your carb (crackers), protein, healthy fat (EVOO) AND veggie!
- 1 serving wheat crackers, finely crushed
- 1/2 tsp Italian seasoning (dried oregano, basil)
- 1/4 c. egg whites
- 1 tbsp of EVOO
- 1 portion of boneless, skinless chicken breast
Add seasoning to crushed crackers. Set aside.
Coat bottom of skillet with EVOO. Brush chicken in egg white. Coat generously in cracker crumbs. Pan cook on medium until cooked through. YUM!
Serve alongside your favorite veggie and there ya have it. Your carb (crackers), protein, healthy fat (EVOO) AND veggie!
Whole Wheat Bread
Whole Wheat Bread
6 C warm tap water
2/3 C oil
2/3 C honey
12-14 C whole wheat flour
2 T wheat gluten
2 T dough enhancer
3 T saf instant yeast
2 T salt
1. In Bosch mixing bowl pour in water and add 6 cups flour. Add remaining ingredients except for salt.
2. Mix for just a few moments.
3. Add 5 more cups of flour and the salt.
4. Turn to speed 2 and continue to add flour 1/4 C at a time until the dough pulls away cleanly from the sides of the bowl.
5. Continue kneading on speed 2 for 10 minutes. (Lots of kneading = good bread)
6. Divide into 4-5 loaves. Put into well greased pans and let double in size. (I like to preheat my oven to 300 degrees then turn it off. I then let my bread raise in the warm oven to make it raise more quickly.)
7. Bake at 350 degrees. 25-30 minutes. (28 minutes in my oven)
8. When you take bread out of the oven spray with water on the top of the loaves to keep crusts soft.
9. Cool on wire racks.
If you are interested in learning how to make bread there are often free classes at the stores that sell Bosch products. They typically make cinnamon rolls, pizza and bread and let you have some. I've really enjoyed the classes I've been to.
6 C warm tap water
2/3 C oil
2/3 C honey
12-14 C whole wheat flour
2 T wheat gluten
2 T dough enhancer
3 T saf instant yeast
2 T salt
1. In Bosch mixing bowl pour in water and add 6 cups flour. Add remaining ingredients except for salt.
2. Mix for just a few moments.
3. Add 5 more cups of flour and the salt.
4. Turn to speed 2 and continue to add flour 1/4 C at a time until the dough pulls away cleanly from the sides of the bowl.
5. Continue kneading on speed 2 for 10 minutes. (Lots of kneading = good bread)
6. Divide into 4-5 loaves. Put into well greased pans and let double in size. (I like to preheat my oven to 300 degrees then turn it off. I then let my bread raise in the warm oven to make it raise more quickly.)
7. Bake at 350 degrees. 25-30 minutes. (28 minutes in my oven)
8. When you take bread out of the oven spray with water on the top of the loaves to keep crusts soft.
9. Cool on wire racks.
If you are interested in learning how to make bread there are often free classes at the stores that sell Bosch products. They typically make cinnamon rolls, pizza and bread and let you have some. I've really enjoyed the classes I've been to.
12 Grain Bread Recipe
12 Grain Bread
6 C warm tap water
2 C nine grain cracked cereal mix
1/4 C millet
1 C raw, sunflower seeds
1/4 C sesame seeds
1/2 C wheat gluten
2/3 C honey
2/3 C canola oil (I use light olive oil)
2 T salt
3 T yeast
3 T dough enhancer
2 T lecithin (optional)
12-14 C whole wheat flour
1. Combine water, cereal mix, millet, sunflower seeds and sesame seeds in Bosch mixing bowl. Cover with lid and let rest for 10 minutes to soften grains.
2. Add oil, honey, salt, dough enhancer, gluten, about 6 C flour and yeast to grain mixture. Mix at speed one until a smooth batter is formed.
3. Add remaining flour one cup at a time until dough cleans from the sides of the bowl. Do not go over speed 2.
4. Continue to knead until dough is smooth and elastic, the total mixing time is between 10-12 minutes.
5. Divide into loaves and allow to raise until doubled in size.
6. Bake at 350 degrees for 30-35 minutes.
A couple of tips:
1. Add the oil first then honey, the honey will fall right out of the measuring cup because of the oil.
2. To check if you have enough flour in the dough tap your fingers in flour then touch the dough, if it doesn't stick, it's done.
6 C warm tap water
2 C nine grain cracked cereal mix
1/4 C millet
1 C raw, sunflower seeds
1/4 C sesame seeds
1/2 C wheat gluten
2/3 C honey
2/3 C canola oil (I use light olive oil)
2 T salt
3 T yeast
3 T dough enhancer
2 T lecithin (optional)
12-14 C whole wheat flour
1. Combine water, cereal mix, millet, sunflower seeds and sesame seeds in Bosch mixing bowl. Cover with lid and let rest for 10 minutes to soften grains.
2. Add oil, honey, salt, dough enhancer, gluten, about 6 C flour and yeast to grain mixture. Mix at speed one until a smooth batter is formed.
3. Add remaining flour one cup at a time until dough cleans from the sides of the bowl. Do not go over speed 2.
4. Continue to knead until dough is smooth and elastic, the total mixing time is between 10-12 minutes.
5. Divide into loaves and allow to raise until doubled in size.
6. Bake at 350 degrees for 30-35 minutes.
A couple of tips:
1. Add the oil first then honey, the honey will fall right out of the measuring cup because of the oil.
2. To check if you have enough flour in the dough tap your fingers in flour then touch the dough, if it doesn't stick, it's done.
SS's Food Ideas
#1
Body for Life Pancakes
1/2 C low fat cottage cheese
1/2 C oats
1 egg + 2 egg whites
1 tsp cinnamon
1 tsp honey
Add 1/8 C sugar free syrup (this comes out of the 100 calorie allowance)
#2
1 slice whole wheat bread
2 oz ham
1 boiled egg
#3
1 slice whole wheat bread
1 can tuna
1 Tbsp nuts
1 handful of carrots
#4
Twisted Protein Bar (15 grams of protein, yummy and currently .75 at the Saratoga Springs Walmart)
#5
1 C brown rice
3 oz grilled chicken breast
grilled green peppers and onions w/ 1 tsp evoo
Day 2
#1
1 slice whole wheat bread
3 slices turkey bacon
1 boiled egg sliced on top
mustard (on bread)
#2
1 slice whole wheat bread
3 oz sandwich meat (turkey) + lettuce
1 Tbsp peanuts
1 handful of carrots
#3
Banana
1/2 C low fat cottage cheese
1 Tbsp Adam's peanut butter
#4
Protein Bar
#5
1/2 C brown rice + 1/2 apple
3 oz baked halibut w/ 1 tsp evoo
steamed broccoli
Day 3
#1 Turkey Burger
1 slice whole wheat bread
1 veggie (or turkey) burger w/ lettuce
8 almonds
#2 Omlet
1/2 C beans (kidney, northern)
1 egg, + 2 egg whites
1 slice turkey bacon
1 oz low fat cheese
peppers and onions
2 tbsp salsa (100 calories)
#3
1/2 C cottage cheese
any piece of fruit
1 tbsp nuts
#4 Chicken, pasta and marinara
3/4 C whole wheat penne
3 oz chicken breast
1/2 lite marinara sauce (100 calories)
1 can green beans
1 tsp evoo drizzled over pasta
#5
2 string cheese
1 pear (or other fruit)
1 Tbsp nuts
Body for Life Pancakes
1/2 C low fat cottage cheese
1/2 C oats
1 egg + 2 egg whites
1 tsp cinnamon
1 tsp honey
Add 1/8 C sugar free syrup (this comes out of the 100 calorie allowance)
#2
1 slice whole wheat bread
2 oz ham
1 boiled egg
#3
1 slice whole wheat bread
1 can tuna
1 Tbsp nuts
1 handful of carrots
#4
Twisted Protein Bar (15 grams of protein, yummy and currently .75 at the Saratoga Springs Walmart)
#5
1 C brown rice
3 oz grilled chicken breast
grilled green peppers and onions w/ 1 tsp evoo
Day 2
#1
1 slice whole wheat bread
3 slices turkey bacon
1 boiled egg sliced on top
mustard (on bread)
#2
1 slice whole wheat bread
3 oz sandwich meat (turkey) + lettuce
1 Tbsp peanuts
1 handful of carrots
#3
Banana
1/2 C low fat cottage cheese
1 Tbsp Adam's peanut butter
#4
Protein Bar
#5
1/2 C brown rice + 1/2 apple
3 oz baked halibut w/ 1 tsp evoo
steamed broccoli
Day 3
#1 Turkey Burger
1 slice whole wheat bread
1 veggie (or turkey) burger w/ lettuce
8 almonds
#2 Omlet
1/2 C beans (kidney, northern)
1 egg, + 2 egg whites
1 slice turkey bacon
1 oz low fat cheese
peppers and onions
2 tbsp salsa (100 calories)
#3
1/2 C cottage cheese
any piece of fruit
1 tbsp nuts
#4 Chicken, pasta and marinara
3/4 C whole wheat penne
3 oz chicken breast
1/2 lite marinara sauce (100 calories)
1 can green beans
1 tsp evoo drizzled over pasta
#5
2 string cheese
1 pear (or other fruit)
1 Tbsp nuts
Other Meal Ideas
- 4 oz potato, 2 egg whites plus one egg. Use Pam on the pan.
- ½ C Oatmeal, cooked, plus 1 scoop whey protein powder, 10 almonds
- Homemade whole wheat toast, 2 egg whites and one egg
- An omelette with 2 whites, one egg and plenty of veggies. If you have this often, sautee a green pepper, mushrooms and green onions ahead and portion them or keep in a container you can scoop from as needed. Sautee in olive oil, not too much of it or you’ll have to count it as your fat. Plus a carb.
- Brown Rice (about ½ C cooked), protein, 1 C veggies, steamed together, plus a fat
- ½ C beans (black or kidney), protein, 1 C veggies, steamed together, and 1 T Adam’s Peanut Butter
- 2 thin slices w.w. bread, cooked chicken or turkey, LOTS of mustard, lettuce & veg’s, plus a few walnuts
- Big salad with cooked meat (hot or cold), ¼ an avocado, picante sauce (check ingredients), plus a carb—add beans OR have fruit or another carb.
- Big salad with meat (hot or cold), drizzled with 1 T flax oil or Udo’s oil or Olive oil w/vinegar and a carb
- ½ C low-fat cottage cheese, ½ C beans, 5 Ak-mak crackers
- ½ C fat-free yogurt ¼ C frozen berries, 1 scoop whey protein powder, 1 T ground flaxseed (or leave out the flaxseed and have a different fat)
- Bake a turkey breast (If you have a large crock pot, that works well), then portion out the meat (4 oz is a good serving size for me), put it in baggies and freeze it.
- Cook several chicken breasts at once, season them and portion them up. Same with other types of meat. A good portion of beef is 3 ounces, cooked.
- Make a big salad (lettuce, cabbage, carrots, radishes) and keep it available in the fridge. Add more perishable veggies-like cucumbers and tomatoes just before you eat them.
- Wash and cut up your veggies right after you bring them home. Put them in a plastic bag with a folded paper towel inside.
- Cook up brown rice in a crock pot, 2 water to one rice. It takes about two hours, but you’ll never boil over onto the stove! Then package ½-cup portions and freeze or refrigerate.
- Whole grain noodles are available, even in Star Valley. Just WATCH the portion size!
- Bake/crock extra potatoes on Sunday and dice or grate them for morning hash browns. 4 oz is a good portion. I know this is weird, but I like a cold baked potato with a bit of salt.
- I always mean to cook up dried beans, but the canned ones are just so convenient! One can is three servings. Portion them out when you open a can. They don’t keep too long in the fridge.
- When you portion out cottage cheese or yogurt & berries, do 2 or 3 at the same time.
Yummy Healthy Food Ideas
Mostly Veggie Pizza: Whole Wheat crust (no oil), tomatoes, peppers, mushrooms, olives, lean ground beef or ground turkey (I used very small amount), low fat or no fat mozzerella cheese
Yummy Salad: Lettuce, carrots, turkey, grapes, walnuts, lemon juice for dressing
Carb Down Flat Out Wrap: Lettuce, shredded carrots and cabbage, peppers, snap peas, mushrooms, salsa, chicken. I usually use all fresh vegetables, but this time I used left overs from stir fry so they were cooked. (The wrap is the same color as the plate so it's hard to see)
Stir Fry: I usually mix this all together but had company coming so I let them choose which ingredients they preferred. I also had brown rice with this dish. Chicken, veggies, brown rice
Tena's Healthy "ice cream"! cottage cheese, plain fat free yogurt, frozen fruit (strawberries are my favorite, a few drops of stevia and almonds.
Another favorite (no picture) is cottage cheese with fresh peaches. For the fat, you can either use low-fat cottage cheese instead of no-fat, or you can add some nuts or ground flax seed.
Yummy Salad: Lettuce, carrots, turkey, grapes, walnuts, lemon juice for dressing
Carb Down Flat Out Wrap: Lettuce, shredded carrots and cabbage, peppers, snap peas, mushrooms, salsa, chicken. I usually use all fresh vegetables, but this time I used left overs from stir fry so they were cooked. (The wrap is the same color as the plate so it's hard to see)
Stir Fry: I usually mix this all together but had company coming so I let them choose which ingredients they preferred. I also had brown rice with this dish. Chicken, veggies, brown rice
Tena's Healthy "ice cream"! cottage cheese, plain fat free yogurt, frozen fruit (strawberries are my favorite, a few drops of stevia and almonds.
Another favorite (no picture) is cottage cheese with fresh peaches. For the fat, you can either use low-fat cottage cheese instead of no-fat, or you can add some nuts or ground flax seed.
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