Quick Banana Sorbet

Ingredients
3 bananas, peeled
1 tbsp. ginger (peeled and grated fine)
1/8 tsp. ground cardamom
2 tbsp. honey
¼ tsp. salt
3 cups ice

Directions
1. Place the bananas, ginger, cardamom, honey, and salt in the blender.
2, Blend on high until smooth.
3. Add ice and blend until creamy. Add more ice as needed.
4. Serve immediately or store in freezer.

Watermelon and Ginger Granite

Ingredients
3 cups seedless watermelon juice (blended)
1 cup water
½ cup honey
1 whole clove
1 pinch ground nutmeg 
1 tsp. fresh ginger
1 tsp. salt
½ tsp. lemon zest

Directions
1. Bring the water, honey, clove, nutmeg, ginger, salt, and lemon zest to a boil. Allow to cool, then strain.
2. Add the syrup to the watermelon juice.
3. Place the juice in a bowl that can be put in the freezer, and freeze 3 hours. Stir every 15 minutes with a sauce whisk.

Creamy Hummus

Ingredients

1 can (19 oz.) canned chickpeas (drained and washed twice)
1 cup chicken stock
2 tbsp. olive oil
¼ tsp. sesame oil
½ tsp. salt

Directions
1. Place the chickpeas in a food processor and add the chicken stock, olive oil,sesame oil, and salt.
2. Process until smooth.
3. Add chicken stock as needed.
4. Serve cold with toast points, oven-toasted corn chips, or small wedges of flatbread.

Flavorful Cantaloupe Gazpacho

Ingredients

1 lb. (2 cups) cantaloupe (skin removed, seeded, cut into 1-inch pieces)
2 tbsp. brown sugar or agave sugar
2 tbsp. port wine
Dusting of fine-grated nutmeg

Directions
1. Mix the cantaloupe, sugar, and port. Place in the freezer for about 4 hours.
2. Blend in a blender.
3. Finish with a dusting of nutmeg.
4. Serve immediately in a shot glass or small cup.

Black Bean and Cilantro Soup

Ingredients
8 oz. canned black beans
1 pint chicken stock
½ cup fresh cilantro
Salt to taste
1 tbsp. nonfat sour cream

Directions
1. Bring the chicken stock to a boil. Add the beans, cilantro, and salt.
2. Cook 30 minutes on low heat.
3. Blend with a hand blender to the desired consistency.
4. Season, as needed.
5. Serve in a soup bowl and garnish with 1 tsp. nonfat sour cream and a sprig of cilantro.

Calm Carrot Salad

Ingredients
1 lb. carrots (peeled, trimmed, and grated)
¼ lb. mesclun greens
2 tbsp. raisins
2 tbsp. orange juice
1 tsp. dried oregano
2 tbsp. brown sugar
2 tsp. olive oil
¼ tsp. salt

Directions
1. In a bowl, mix the raisins, orange juice, oregano, brown sugar, olive oil, and salt. Let sit for about 5 minutes.
2. Pour the dressing over the carrots and mix thoroughly.
3. Season with additional salt, as needed.
4. Serve over mesclun leaves.

Banana Ginger Energy Smoothie

Ingredients

½ cup ice
2 cups milk
2 bananas, ripe
1 cup yogurt
½ tsp. fresh ginger, peeled and grated fine
2 tbsp. brown sugar or honey (optional)

Directions
1. In a blender, add the ice, milk, yogurt, bananas, and ginger.
2. Blend until smooth.
3. Add sugar as needed.

Gala Apple Honeydew Smoothie

Ingredients
2 cups honeydew melon (peeled, seeded, cut into chunks)
4 tbsp. fresh aloe vera, skin removed
1 Gala apple (peeled, cored, cut in half)
1/16 tsp. lime zest (use a grater to get the zest)
1 ½ cups ice
¼ tsp. salt

Directions
1. In a blender, add the melon, ice, aloe vera, apple, salt, and lime zest.
2. Begin blending on Pulse before switching to High. Stop and stir the mixture as needed to get a smooth consistency.

Muesli-Style Oatmeal

Ingredients

1 cup instant oatmeal
1 cup milk
2 tbsp. raisins (brought to a boil, drained)
½ banana, diced
½ golden apple, peeled, diced
Pinch of salt
2 tsp. sugar or honey

Directions
1. The evening before (or at least 2 hours before), mix the oatmeal, milk, raisins, salt, and sugar (or honey) together in a bowl.
2. Cover and place in the refrigerator.
3. Add fruit before serving.
4. If the mix is too thick, add milk.

Instant Polenta With Sesame Seeds

Ingredients
¾ cup instant polenta or corn meal
3 cups whole milk
3 tbsp. brown sugar
1 tsp. orange extract
½ tsp. vanilla extract
Salt to taste
1 tbsp. sesame seeds

Directions
1. Bring the milk to a boil.
2. Add the polenta or corn meal and whisk vigorously to prevent lumps.
3. Cook until creamy.
4. Add the sugar, salt, and vanilla, and orange extract just before serving.
5. Serve in a bowl and sprinkle with sesame seeds.

Low Fat Croutons

Make your own croutons by cutting bread into small pieces, spray lightly with olive oil, sprinkle over some herbs and oven bake until crispy.

Healthy snacks

For a quick light snack, try a toasted whole grain waffle topped with nonfat cottage cheese and a handful of fresh berries.


Try cucumbers cooked instead of raw - they’re great. Slice thinly, sauté in a little oil, then top with soy sauce, garlic and pepper.


Melons are more than 95% water, and are rich in potassium, so they’re great fluid replacers if you’ve been exercising on a warm day


Eating hard, crunchy foods is a stress reliever. Skip the chips & try baby carrots, roasted soy nuts or a small handful of almonds instead.


Slice tofu and marinate in teriyaki sauce. Then roast in a single layer at 425°for 15 min. Delicious in stir-fry dishes, or in a salad.


Make your own fruit-flavored yogurt. Thaw frozen berries in the microwave, stir berries & juice into plain yogurt, and sweeten lightly

Cucumber Yogurt Salad

Cucumber Yogurt Salad

Yogurt contains healthy bacteria to help stimulate immune function.

(serves 4)

Ingredients:

• 1 1/2 cups plain nonfat yogurt
• 1 medium cucumber, peeled, seeded and grated
• 1/2 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon sugar
• 2 tablespoons chopped fresh mint leaves or 2 tsp. Dry mint leaves

Directions: Combine all ingredients in a bowl. Chill before serving with curry dishes.

Nutritional Analysis Per Serving:

• Calories: 40
• Protein: 4 grams
• Fat: 0 grams
• Carbohydrate: 6 grams

Chicken and Brown Rice Bowl

Try this lighter version of popular rice bowls – rich in fiber from the brown rice and vegetables.

(serves 4)

Ingredients:

• 2 cups freshly cooked brown rice
• 4 chicken breast halves, boneless and skinless
• 2 cups broccoli florets, in bite sized pieces
• 1 teaspoon olive oil
• 2 cups sliced bok choi cabbage
• 2 carrots, sliced into matchsticks
• 1/2 yellow onion, sliced
• 2 cloves garlic, minced
• 1 scallion, chopped
• 2 teaspoon minced fresh ginger root
• Bottled teriyaki sauce

Directions: Season chicken breasts on both sides with salt and pepper. Spray a large skillet for which you have a cover with pan spray. Place pan over medium high heat, and heat for one minute. Place chicken breasts in pan and cook for 5-7 minutes, or until meat begins to brown. Turn chicken breasts over, cover the skillet, and turn the heat down to medium low. Allow the chicken to cook in its own juices for another 12-15 minutes or until cooked through. Turn off the heat, remove chicken breasts from the pan, slice, and place back in the pan and cover to keep warm.

While the chicken is cooking, bring 6 cups of water to a boil in a medium covered saucepan. When the water boils, drop in the broccoli florets and let cook for 1 minute – just long enough to turn bright green and become slightly tender. Drain broccoli but do not rinse.

Heat a large skillet over high heat, and add the olive oil. Add broccoli, cabbage, carrots, onion, garlic and scallion and ginger, and stir fry for 3-4 minutes until vegetables are crisp-tender. Season with salt and pepper to taste.

Divide the cooked brown rice into four bowls. Top rice with vegetables and sliced chicken breast, and then with teriyaki sauce to taste.

Nutritional Analysis Per Serving:

• Calories: 332
• Protein: 34 grams
• Fat: 5 grams
• Carbohydrate: 12 grams

Carrot Vinaigrette

This low calorie dressing provides a nutritional boost from the carrots.

(serves 3, 2 tablespoons each)

Ingredients:

• 1 4-ounce jar of baby food carrots
• 3 tablespoons seasoned rice vinegar
• 1 tablespoon dried parsley flakes
• 1/2 teaspoon Worcestershire sauce
• 1/4 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/8 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Directions: Pour the baby food carrots into a jar with a lid. Measure the seasoned vinegar into the empty baby food jar, cover and shake to remove all the carrots, and add to the carrots in the lidded jar along with the rest of the ingredients. Shake well, and refrigerate.

Nutritional Analysis Per Serving:

• Calories: 13
• Protein: 0 grams
• Fat: 0 grams
• Carbohydrate: 3 grams

Asian Lettuce Cups

Asian Lettuce Cups

These are light, flavorful and high in protein to help keep your muscles healthy.

(serves 3)

Sauce mixture:

• 2 tablespoons oyster-flavored sauce*
• 2 tablespoons light soy sauce
• 1 tablespoon brown sugar
• 1/4 teaspoon ground white pepper
• 1/4 teaspoon ground ginger
• 2 teaspoons rice wine or dry sherry
• 1/4 teaspoon garlic powder

Filling:

• Olive oil pan spray
• 1 medium carrot, grated
• 1/3 cup canned water chestnuts, minced
• 2 green onions, chopped
• 1 pound ground chicken breast or turkey breast
• 1 small head Boston Bibb or Romaine lettuce, outer leaves removed, and inner leaves separated into about 9 “cups”
• Hoisin sauce*

*Available in most supermarkets in the Asian foods section

Directions:

Mix the sauce ingredients together in a small bowl and set aside.

Remove the plastic outer wrapping from the ground meat, and while it is still in the tray, run a knife through the meat in several directions. This will help to break it into smaller pieces when cooking. Spray a large skillet with pan spray and place over high heat. Add the ground chicken, and cook and stir, breaking it up with a wooden spoon until the meat is no longer pink, about 4-5 minutes. When the meat is done, if there is liquid in the skillet, drain it off. Set the cooked meat aside.

Wipe out the pan with a paper towel, spray again with pan spray and return to the heat. Add the carrot, water chestnuts and green onions and stir fry for a minute until the vegetables are just beginning to soften. Return the ground meat to the pan, mix well, and pour the sauce mixture over. Stir until the meat is evenly coated. To serve, spoon about a teaspoon of Hoisin sauce on each lettuce leaf, top with meat mixture, roll up and enjoy.

Nutritional Analysis Per Serving:

• Calories: 225
• Protein: 37 grams
• Fat: 3 grams
• Carbohydrate: 12 grams

Indian Curry Chicken

This simple curry chicken recipe is low in fat but high in taste.

(serves 4)

Ingredients:

• 4 boneless, skinless chicken breast halves
• small amount of flour for dredging
• salt and pepper
• Olive oil pan spray
• 2 teaspoons olive oil
• 1 medium onion, sliced
• 2 garlic cloves, chopped
• a 14 1/2 ounce can of whole tomatoes
• 1/2 teaspoon hot red pepper flakes, or to taste
• 1/2 teaspoon ground coriander
• 1 teaspoon ground ginger
• 2 teaspoons curry powder
• 1/2 cup fresh cilantro leaves
• 1 tablespoon lemon juice

Directions:

Cut chicken breasts into 1 inch cubes. Sprinkle with salt and pepper, dredge lightly in flour, and set aside.

Spray the inside of a medium covered stockpot with pan spray and place over medium-high heat. When hot, add the olive oil and let it heat up. Then add the chicken pieces, and saute for a few minutes until just starting to brown. Add the onion and garlic, and saute for a few minutes until the onions begin to wilt. Add the tomatoes with their juice, and the red pepper flakes, ground coriander, ginger and curry powder. Stir, cover the pot, and simmer over low heat until the chicken is cooked through, about 15 minutes. Before serving, adjust the seasonings, and stir in the fresh cilantro and lemon juice.

Cucumber Yogurt Salad is an excellent choice to serve with Indian Curry Chicken.

Nutritional Analysis Per Serving:

• Calories: 220
• Protein: 29 grams
• Fat: 6 grams
• Carbohydrate: 12 grams

Egg White Omelet with Spinach, Onion, Mushrooms, Tomatoes and Herbs

Lots of protein, vitamins, antioxidants and less than 150 calories.

(serves 1)

Ingredients:

• Nonstick pan spray
• 4 egg whites, beaten with a fork
• 1 cup fresh spinach leaves, rinsed and patted dry
• 2 teaspoon minced onion
• 2 fresh mushrooms, diced
• 2 tablespoon diced fresh red tomato
• 1 teaspoon olive oil
• 1 teaspoon fresh chopped herbs or 1/4 teaspoon dried herbs of choice

Directions:

Spray the omelet pan with nonstick pan spray. Heat the pan over medium high heat. Add the spinach leaves, onion, mushrooms and tomato, and saute until vegetables soften, about 2 minutes. Remove the vegetables from to pan to a small plate and set aside.

Wipe out the omelet pan with paper towel, return to the heat, and add the olive oil, swirling to coat the pan with the oil. Pour in the egg whites, and lift the edges of the omelet as they set, allowing the uncooked egg to run underneath. When omelet is just set, flip it over to briefly cook the other side. Top with the sauteed vegetables and herbs and fold in half to serve.

Nutritional Analysis Per Serving:

• Calories: 135
• Protein: 17 grams
• Fat: 5 grams
• Carbohydrate: 7 grams

Spicy Fish Stew

Spicy Fish Stew

Spicy foods can open up blood vessels and give your skin a healthy glow.

(serves 4)

Ingredients:

• 1 tablespoon olive oil
• 1 cup diced yellow onion
• 1/2 cup coarsely chopped red bell pepper
• 1/2 cup coarsely chopped green bell pepper
• 3/4 cup sliced mushrooms
• 2 cloves garlic, finely minced
• 1 cup low sodium chicken stock
• 2 14 1/2-ounce cans diced tomatoes
• 1/2 teaspoon ground cumin
• 1/2 teaspoon cayenne pepper
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 bay leaf
• 8 ounces fresh or frozen cooked shrimp, peeled and deveined
• 6 ounces fresh or frozen scallops
• 1 tablespoon chopped parsley

Directions:

In a large soup pot, heat olive oil over medium heat. Add onion, peppers, mushrooms and garlic, and stir and cook for 8-10 minutes, stirring frequently. Add chicken stock, tomatoes, cumin, cayenne, salt, pepper, and bay leaf. Simmer, uncovered, for 30 minutes, stirring occasionally. Add the shrimp and scallops to the sauce, cover the pot and simmer another 10-15 minutes, depending upon the size of the scallops, until the scallops are cooked and the dish is heated through. Finally, adjust seasonings, remove bay leaf, and stir in parsley before serving.

Nutritional Analysis Per Serving:

• Calories: 215
• Protein: 23 gram
• Fat: 5 grams
• Carbohydrate: 21 grams

Powered Up Oatmeal

Powered Up Oatmeal

Oatmeal is one of the best sources of soluble fiber, and this version is high protein, too.

(serves 1)

Ingredients:

• 1 cup nonfat milk or plain soy milk
• pinch of salt
• 1/3 cup quick-cooking rolled oats (1 minute, not instant)
• 2 scoops French Vanilla Formula 1 Nutritional Shake Mix
• few dashes of cinnamon

Fruit:

• 1/2 cup apple slices, raspberries or blackberries, fresh or thawed from frozen or 1/2 sliced banana

Directions:

Pour the milk or soy milk into a medium sauce pan, add the salt, and place over medium-high heat. Bring slowly to the boiling point, and as soon as the milk boils, add the rolled oats. Turn the heat down to low, and cook the oats, stirring, until thickened. Stir in the Formula 1 powder, the cinnamon, and the fruit and stir another minute or two until heated through, but do not boil. If the cereal is too thick, add a little extra nonfat milk or soy milk.

Nutritional Analysis Per Serving:
(Analysis based on use of nonfat milk and berries)

• Calories: 325
• Protein: 23 grams
• Fat: 5 grams
• Carbohydrate: 49 grams

Chicken Breast Seven Color Salad

Full of antioxidants to help keep skin glowing.

(serves 2)

Salad:

• 2 chicken breast halves, marinated in teriyaki sauce, grilled, refrigerated
• 1 pear, peeled and cubed
• 10 red grapes (red/purple)
• 1 small can mandarin oranges, drained (yellow/orange)
• 1 yellow pepper, sliced julienne (yellow/green)
• 1 carrot, julienne sliced (orange)
• 1/4 avocado, cubed (yellow/green)
• 2 green onions, chopped (white/green)
• 10 cherry tomatoes (red)
• 1 cup broccoli florets (green)
• 1 package European lettuce mix or raw spinach

Dressing:

• 1 tablespoon rice vinegar
• 2 teaspoons soy sauce
• 1/2 teaspoon sugar
• 1/8 teaspoon powdered ginger
• 1/4 teaspoon sesame oil
• 1/8 teaspoon white pepper

Directions:

Slice grilled chicken breasts into strips and place in large salad bowl with other salad ingredients. In a small bowl, whisk together dressing ingredients. Pour dressing over salad and toss.

Nutritional Analysis Per Serving:

• Calories: 328
• Protein: 32 grams
• Fat: 5 grams
• Carbohydrate: 42 grams

Sauteed Swiss Chard

Sauteed Swiss Chard

Swiss chard is one of the few vegetable sources of calcium.

(serves 2)

Ingredients:

• 1 bunch fresh Swiss chard
• 1 1/2 teaspoons olive oil
• 1/4 purple onion, very thinly sliced
• 2 garlic cloves, minced
• salt to taste

Directions:

Wash the chard thoroughly and cut off the stems. Chop the leaves into large pieces and toss in a colander to dry the leaves. Heat a large skillet over medium-high heat, and add the olive oil. When the oil is hot, add the purple onion, and cook, stirring, just until onion softens. Add the chard and garlic, and cook and stir just until the chard wilts. Finally, add salt to taste, stir quickly, and serve immediately.

Nutritional Analysis Per Serving:

• Calories: 67
• Protein: 2.5 gm
• Fat: 3 gm
• Carbohydrate: 8 gm

Chopped Vegetable Salad

This beautiful, colorful and healthy salad is a nutritional powerhouse.

(serves 8)

Ingredients:

• 1 bunch fresh broccoli crowns
• 1 small head fresh cauliflower
• 2 cups raw baby carrots
• 1 basket cherry tomatoes, halved
• 1 large cucumber, peeled and diced into large pieces
• 1 red pepper, julienne cut
• 1 yellow pepper, julienne cut
• 1 small purple onion, sliced paper thin
• 1 cup whole small black olives
• 1/4 cup parsley, minced

Dressing:

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 2 tablespoons fresh lemon juice
• 1/2 cup fresh basil leaves
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1/2 teaspoon Dijon mustard
• 3 garlic cloves

Directions:

Bring a large pot of water to a boil. While waiting for the water to boil, break broccoli crowns and cauliflower into small bite size pieces. When water is boiling, add broccoli, cauliflower and carrots, and cook for two minutes or until vegetables are slightly tender but still crisp. Drain and immediately rinse well with cold water to stop cooking. Place in refrigerator for 30 minutes to chill thoroughly.

Place all dressing ingredients in the blender and blend until basil and garlic are pureed. Dressing will be thick. Set aside.

In a large serving bowl, mix the blanched vegetables with the tomatoes, cucumber, peppers, onion and olives and parsley. Add dressing and toss. Serve immediately.

Nutritional Analysis Per Serving:

• Calories: 90
• Protein: 2 grams
• Fat: 5 grams
• Carbohydrate: 4 grams

Marinated Cucumber Salad

 

Marinated Cucumber Salad

Appetizingly crisp, and so easy!

(serves 4)

Ingredients:

• 2 large cucumbers
• 1/4 cup seasoned rice vinegar
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sugar
• 1/8 teaspoon hot red-pepper flakes, or season according to taste
• 1/4 teaspoon salt
• 1 slice fresh ginger, 1/4-inch thick, peeled and minced
• 1/8 teaspoon sesame oil
• 1 teaspoon fresh dill or 1/2 teaspoon dried
• 1 tablespoon chopped parsley
• 1-2 teaspoons sesame seeds for garnish

Directions:

Cut off the ends of the cucumbers. Peel cucumbers, slice very thin and put into a serving bowl. Mix remaining ingredients in a small bowl. Taste dressing and adjust seasonings to taste. Pour over cucumbers and toss gently. You may choose to sprinkle sesame seeds over salad for garnish. Refrigerate for at least 30 minutes before serving. Cucumbers will soften as they marinate.

Nutritional Analysis Per Serving:

• Calories: 10
• Protein: 0 grams
• Fat: 0 grams
• Carbohydrates: 2 grams

Peppered Snapper with Tomato Mint Salsa

This fresh salsa makes the perfect complement to snapper.

(serves 4)

Ingredients for snapper:

• 4 red-snapper filets 6-ounces each
• 1 teaspoon coarsely ground black pepper
• 3 teaspoons Dijon mustard
• pan spray

Ingredients for tomato mint salsa:

• 4 cups chopped tomato
• 1/4 cup diced red onion
• 1 tablespoon chopped, fresh basil
• 1 tablespoon lemon juice
• 2 tablespoons chopped, fresh mint
• 1 tablespoon chopped jalapeno pepper

Directions:

Combine salsa ingredients in a bowl and set aside to let flavors develop. Place snapper on a baking pan coated with pan spray. Spread mustard on filets and sprinkle with pepper. Broil 10 to 12 minutes until snapper is done. Top each filet with salsa, garnish with fresh mint.

Nutritional Analysis Per Serving:

• Calories: 225
• Protein: 39 grams
• Fat: 3 grams
• Carbohydrates: 10 grams

Spinach and Shrimp Salad

A salad that sizzles with flavor

(serves 4)

Ingredients:

For vinaigrette dressing

• 1/2 cup fresh lemon juice
• 2 garlic cloves, minced
• 1 tablespoon Dijon mustard
• 1 tablespoon virgin olive oil
• 2 tablespoons parsley, chopped
• 1 tablespoon oregano, chopped
• 1/2 teaspoon fennel seeds, crushed
• 2 tablespoons water
• 1 teaspoon salt
• 1/4 teaspoon red pepper, crushed

For the salad, combine

• 8 cups baby-spinach leaves
• 2 tablespoons fresh basil, shredded
• 1 pound mediumshrimp, cooked and peeled
• 1/2 cup red onion, thinly sliced

Directions:

Whisk vinaigrette ingredients together and refrigerate until chilled. Toss salad with vinaigrette and serve on chilled plates.

Nutritional Analysis Per Serving:

• Calories: 205
• Protein: 27 grams
• Fat: 6 grams
• Carbohydrates: 12 grams

Fish Parmigiana

All the flavor of this popular dish without the caloric load of parmesan cheese!

(serves 4)

Ingredients:

• 1 cup canned stewed tomatoes with Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup seasoned bread crumbs
• 2 pounds cod filet
• 1 tablespoon olive oil

Directions:

Preheat oven to 375 degrees.
On a flat plate, combine salt, pepper and bread crumbs. Coat fish on both sides with crumb mixture. Place fish in casserole dish, pour tomatoes over fish and drizzle with olive oil. Bake at 375 for 30-35 minutes.

Nutritional Analysis Per Serving:

• Calories: 260
• Protein: 42 grams
• Carbohydrates: 10 grams
• Fat: 5 grams

Breakfast Burritos

Breakfast Burritos

For a flavorful, hearty and healthy start.

(serves 2)

Ingredients:

• 1/4 avocado
• 4 corn tortillas
• 6 egg whites
• 2 soy sausage patties
• prepared tomato salsa
• 1 scallion, chopped

Directions:

Peel avocado, dice and set aside. Wrap tortillas in foil and place in a 350-degree oven to heat while preparing the eggs and sausage. In a nonstick skillet or a skillet sprayed with pan spray over medium-low heat, crumble sausage patties and stir just long enough to heat the sausage thoroughly. Remove the sausage to a covered bowl and set aside.

Wipe out the skillet with a paper towel, spray with pan spray and return skillet to the heat. Whisk the egg whites with a fork and pour into the heated pan. Cook, stirring frequently, until eggs are scrambled.

To assemble, place two tortillas on each of two plates. Evenly divide sausage, egg whites and avocado among the tortillas. Top with chopped scallions and salsa, and roll tortilla around filling.

Nutritional Analysis Per Serving:

• Calories: 310
• Protein: 33 grams
• Fat: 5 grams
• Carbohydrates: 36 grams

Baja Slaw

Baja Slaw

A slaw you'll relish with every forkful.

(serves 10)

Ingredients:

• 1 medium-sized head green cabbage, shredded
• 1 tablespoon lime juice
• 4 tablespoons olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon cumin seed
• 1/2 cup cilantro leaves
• 2 tablespoons seasoned rice vinegar

Directions:

Place shredded cabbage in a large bowl. Whisk lime juice, oil, salt, cumin, cilantro and rice vinegar in a bowl until well blended. Pour dressing over cabbage and mix well. Chill for a few hours before serving to allow flavors to blend.

Nutritional Analysis Per Serving:

• Calories: 75
• Protein: 1 gram
• Fat: 5 grams
• Carbohydrates: 6 grams

Grilled Citrus Snapper

Fresh ginger gives this dish a taste of the Islands.

(serves 2)

Ingredients:

• 1/4 cup bottled citrus marinade
• 1/4 cup green onion, chopped
• 1 garlic clove, minced
• 1 teaspoon fresh ginger root, minced
• 1 pound red-snapper filets
• 1 pound asparagus
• 1 lemon
• 1 garlic clove

Directions:

Prepare marinade by combining the first four ingredients in a bowl. Then pour marinade over snapper, flesh side down, and let set for 15 minutes. Prepare grill. Remove snapper from marinade and pat dry. Season snapper with salt and pepper. Grill skin side down on an oiled rack set 5 to 6 inches over glowing coals for 4 minutes. Place lid on the grill to cover, grilling snapper until just cooked through for another 4 minutes. * Carefully transfer snapper with a metal spatula to a platter and remove skin before serving. Serve with steamed asparagus tossed with lemon and garlic and season to taste.

*Note: Alternatively, snapper may be grilled in a hot, well-seasoned grill pan with a lid over moderate heat.

Nutritional Analysis Per Serving:

• Calories: 335
• Protein: 48 grams
• Fat: 3 grams
• Carbohydrates: 22 grams

Broiled Country Mustard Chicken

Broiled Country Mustard Chicken

Use this delicious marinade to broil or barbecue succulent chicken breasts.

(serves 4)

Ingredients:

• 4 chicken breast halves, boneless and skinless
• 1 teaspoon Dijon-style mustard
• 2 garlic cloves
• 1/2 teaspoon dried basil
• 1/4 cup lemon juice
• 2 tablespoons soy sauce
• 1/2 cup green onions, chopped
• 2 cups cauliflower florets

Directions:

Preheat oven to 475 degrees. In a small bowl combine mustard, garlic, basil, lemon juice, soy sauce and onion. Blend well. Coat chicken with marinade. Place chicken on broiling pan sprayed with pan spray and bake about 15 minutes per side until crispy brown. Steam cauliflower in salted water and serve with chicken and sauce.

Nutritional Analysis Per Serving:

• Calories: 315
• Protein: 28 grams
• Fat: 3 grams
• Carbohydrates: 11 grams

Quick Soy Chili

Quick Soy Chili

A healthy alternative to the beef classic.

(serves 6)

Ingredients:

• 1 medium onion, chopped
• 1 carrot, peeled and diced
• 2 stalks celery, chopped
• 1 4-ounce can diced mild green chili
• 2 14 1/2-ounce cans stewed tomatoes (1 can whirled smooth in blender)
• 2 packages soy ground meat substitute, about 12 ounces each
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano leaves
• 2 tablespoons ground chili powder
• 1 teaspoon salt
• 1/4 teaspoon liquid hot pepper sauce
• fresh cilantro leaves

Ingredients for meatballs:

• 1 pound ground turkey breast
• 2 egg whites
• 6 tablespoons dried bread crumbs
• 1 teaspoon coriander
• 1 teaspoon salt
• 1/3 cup onion, minced

Directions:

Spray a medium-sized stockpot with pan spray, and place over medium-high heat. Add the onion, carrot and celery, and saute for about 5 minutes until vegetables begin to soften. Add the can of stewed tomatoes, the can of tomatoes that has been whirled smooth in the blender, the soy meat substitute and the seasonings. Stir well. Cover and lower the heat to medium-low and allow the chili to simmer for 15 or 20 minutes until the flavors are blended. Garnish with fresh cilantro, if desired.

Serving suggestions:

Cover each plate with spinach leaves and place meatballs on top. Spoon curry sauce over meatballs and serve plain, nonfat yogurt as a garnish.

Nutrition Analysis per Serving:

• Calories: 180
• Protein: 22 grams
• Fat: 2 grams
• Carbohydrates: 22 grams

Curried Turkey Meatballs

Curried Turkey Meatballs

Spice up ground turkey with this delicious recipe.

(serves 4)

Ingredients for sauce:

• 1 cup onion, chopped
• 1 tablespoon fresh ginger, minced
• 2 garlic cloves, minced
• 2 tablespoons curry powder
• 1/2 teaspoon cumin
• 3 1/2 cups low-fat chicken broth
• 3 tablespoons cornstarch
• 1 tablespoon olive oil

Ingredients for meatballs:

• 1 pound ground turkey breast
• 2 egg whites
• 6 tablespoons dried bread crumbs
• 1 teaspoon coriander
• 1 teaspoon salt
• 1/3 cup onion, minced

Directions:

In a saucepan sprayed with pan spray, saute the onion, ginger and garlic in oil until the onion is soft. Add the curry, cumin and cayenne and stir for 1 minute. Add 3 cups of chicken broth and bring to a boil.

Combine all meatball ingredients in a bowl and roll into golf-ball-sized meatballs. Drop into the boiling broth, cover and simmer on low for 7 to 10 minutes until done. Remove with a slotted spoon and set aside.

In a separate bowl, whisk the cornstarch into remaining 1/2 cup of broth. Pour this mixture into simmering broth in saucepan and bring it to a boil. Add salt to taste.

Serving suggestions:

Cover each plate with spinach leaves and place meatballs on top. Spoon curry sauce over meatballs and serve plain, nonfat yogurt as a garnish.

Nutrition Analysis per Serving:

• Calories: 300
• Protein: 32 grams
• Fat: 7 grams
• Carbohydrates: 23 grams

Easy Chicken and Onions

This simple dish has a delightful curry twist

(serves 2)

Ingredients:

• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 onions, halved and sliced
• 2 chicken breast halves, boneless and skinless
• 1/2 teaspoon curry powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Directions:

In a large heavy skillet, heat olive oil over moderate heat; add onions, salt and pepper, and cook, stirring, 15 minutes or until golden brown. Remove onions from skillet and keep the onions warm, covered. Wipe out the skillet with a paper towel and spray with pan spray. Pat chicken dry and season with salt, pepper and curry powder. Heat the skillet over moderately high heat and cook chicken breasts 8-10 minutes on each side until done. Place sauteed onions on plate and top with chicken. Serve immediately.

Nutrition Analysis per Serving:

• Calories: 250
• Protein: 28 grams
• Carbohydrates: 14 grams
• Fat: 8.5 grams

Easy Chicken with Wine

Port wine creates a simple sauce that competes with the best French reductions!

(serves 2)

Ingredients:

• 2 large chicken breast halves, boneless and skinless
• 1/4 teaspoon table salt-iodized
• 1/4 teaspoon black pepper
• 1/2 cup port wine
• 1/4 cup steak sauce
• 1 1/4 teaspoon olive oil

Directions:

Pat chicken dry and season with salt and pepper. In a small bowl whisk together port, Steak sauce and olive oil. Spray a non-stick skillet with pan spray, and place over moderately high heat until hot. Cook chicken 5 minutes per side, or longer until cooked thoroughly. Transfer chicken to a warm platter. Pour port mixture carefully down side of skillet and boil, stirring until reduced to about 2 tablespoons. Serve chicken with glaze.

Nutritional Analysis Per Serving:

• Calories: 300
• Protein: 39 grams
• Fat-total: 5.5 grams
• Carbohydrates: 13 grams

Chef's Salad with Balsamic Vinaigrette

Tangy balsamic for a sensational salad.

(serves 2)

Ingredients:

• 2 cups bite-sized pieces romaine lettuce
• 2 cups fresh spinach leaves
• 1 scallion, chopped
• 2 tomatoes, chopped
• 12 egg whites, hard cooked and diced
• 12 slices vegetarian turkey, sliced
• 2 tablespoons finely minced parsley

Dressing:

• 2 teaspoons olive oil
• 2 teaspoons balsamic vinegar
• 1 clove garlic, minced
• 1/2 teaspoon Dijon-style mustard
• 1/4 teaspoon salt
• freshly ground pepper to taste

Directions:

About 1/2 hour before serving, wash lettuce and spinach leaves thoroughly and dry. Place in refrigerator to chill. Mix dressing ingredients in a bowl or shake in a jar and set aside. When ready to serve, toss lettuce, spinach, scallion and tomatoes with dressing and arrange on two plates. Arrange half the egg whites and half the turkey slices on top of each plate of greens. Sprinkle with minced parsley and serve.

Nutritional Analysis Per Serving:

• Calories: 305
• Protein: 46 grams
• Fat: 4 grams
• Carbohydrates: 9 grams

Turkey Piccata

 

Turkey Piccata

All the flavor of this delicious Italian favorite without the butter!

(serves 4)

Ingredients:

• 1 whole lemon
• 1/3 cup all-purpose flour
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 2 pounds turkey-breast cutlets
• 1 tablespoon olive oil
• 2 fresh garlic cloves
• 3/4 cup low-sodium chicken broth
• 1 tablespoon capers
• 1/2 teaspoon sugar
• 2 tablespoons chopped, fresh parsley

Directions:

With a sharp knife, remove skin and white pith from lemon and discard. Working over a bowl, cut lemon segments from their surrounding skin. Chop segments and reserve with the juice.

In a shallow dish, combine flour, salt and pepper. Lightly dredge turkey cutlets in flour mixture, shaking off excess. In a large nonstick skillet, heat oil over medium-high heat. Add turkey and cook until golden brown on the outside and no longer pink inside, 2 to 3 minutes per side.

Transfer to a platter and keep warm. Add garlic to the skillet and cook, stirring for several seconds. Add chicken broth and bring to a boil, stirring and scraping up any browned bits. Cook for 1 minute. Stir in reserved lemon segments and juice, capers and sugar. Cook for 30 seconds.

Spoon sauce over turkey. Sprinkle with parsley and a grinding of black pepper.

Nutritional Analysis Per Serving:

• Calories: 320
• Protein: 58 grams
• Fat: 5 grams
• Carbohydrates: 7 grams

Halibut and Vegetable Kabos

(serves 4) 

Ingredients:

• 2 pounds fresh halibut filet
• 1/2 red pepper
• 1/2 yellow pepper
• 1 yellow onion
• 16 cherry tomatoes
• 16 medium white mushrooms

Ingredients for basting sauce:

• 8 tablespoons low-sodium soy sauce
• 4 cloves garlic
• 1 slice fresh ginger root 1/2-inch thick
• 2 tablespoons + 2 teaspoons brown sugar
• 2 tablespoons + 2 teaspoons rice wine vinegar

Directions:

Cut the halibut filet into 1-inch cubes, making enough to evenly thread onto 8 skewers. * Sprinkle with salt and pepper and set aside. Cut the red and yellow peppers into 1-inch squares. Cut the onion into 8 large chunks, and then separate each chunk into 2 pieces for easier threading. Wash the mushrooms and snap out the stems.

If you plan to barbecue the kabobs and are using wooden skewers, soak the skewers in water briefly before threading so they don’t burn. Thread the fish, peppers, tomatoes, onion chunks and mushrooms onto 4 large or 8 small skewers. If you are not going to cook the kabobs right away, place in the refrigerator, loosely covered with waxed paper.Whirl all ingredients for the basting sauce in the blender. The basting sauce can be made in advance and refrigerated.

Preheat broiler (or prepare barbecue) and spray cold broiler pan with pan spray. Place broiler pan under the heat for a few minutes to heat up, then place the skewers carefully on the hot pan. This will sear the fish and vegetables quickly. Spoon some of the basting sauce over the fish, and broil 3 to 4 minutes, or until fish and vegetables begin to brown. Turn skewers, spoon basting sauce over, and cook the other side for another 2 to 3 minutes. Spoon any additional basting sauce over the fish when serving.

*Note: Any firm fish will work for this recipe, as will cubed chicken breast. Vary the vegetables according to your taste, but mushrooms, tomatoes and peppers are a classic.

Nutritional Analysis Per Serving:

• Calories: 335
• Protein: 52 grams
• Fat: 6 grams
• Carbohydrates: 19 grams

Chipotle Grilled Swordfish

A deliciously light swordfish recipe with orange juice and chipotle chillis.

(serves 4)

Ingredients:

• 1/2 cup orange juice
• 1/4 cup low-sodium soy sauce
• 2 fresh garlic cloves, peeled and minced
• 1/4 cup scallions, chopped
• 1/4 cup fresh cilantro leaves
• 1/2 cup canned mild green chiles
• 2 pounds swordfish or other mild fish filet

Directions:

Combine orange juice, soy sauce, garlic, scallion, cilantro and chiles in a food processor. Place marinade in a flat dish and add the fish, turning a few times to coat with the marinade. Marinate fish in the refrigerator for 30 minutes, turning occasionally. Preheat broiler or barbeque. Removing swordfish from marinade, place on rack sprayed with pan spray. Transfer marinade to small saucepan and boil for 1 minute. Grill swordfish until just opaque in center, basting with marinade, about 4 minutes per side.

Nutritional Analysis Per Serving:

• Calories: 305
• Protein: 47 grams
• Fat: 9 grams
• Carbohydrates: 7 grams

Shrimp, Tofu and Broccoli Stir-fry

Shrimp, Tofu and Broccoli Stir-fry

A combination of tofu and shrimp gives you plenty of ShapeWorks protein.

(serves 2)

Ingredients for dish:

• 12 ounces raw shrimp, fresh or frozen, peeled and deveined
• 4 cups fresh broccoli florets
• 1 garlic clove, minced
• 1/4 inch thick-sliced fresh ginger, peeled and finely minced
• 1 scallion, minced
• 4 ounces firm tofu, cubed into 1/2-inch dices
• nonstick pan spray
• 1 tablespoon olive oil

Ingredients for sauce:

• 2 tablespoons low-sodium soy sauce
• 3 tablespoons rice wine or chicken broth
• 2 teaspoons rice vinegar
• 1/2 teaspoon sugar
• 1 tablespoon prepared ketchup
• 1/8 teaspoon ground white pepper
• 3 teaspoons cornstarch

Directions:

If shrimp is frozen, defrost according to package directions. Remove shrimp tails. Blanch broccoli florets by dropping into boiling water for 1 minute. Drain, but do not rinse; cover and set aside.

Combine sauce ingredients in a small saucepan over medium high heat, and cook, stirring until mixture boils, thickens and clears. Set sauce aside.

Spray a large skillet with pan spray. Heat skillet over medium heat. When hot, add tofu and cook until slightly brown. Remove and set aside. Add olive oil and then garlic, ginger and scallions. Stir-fry for a few seconds, but do not allow the garlic to brown. Add the shrimp and continue to stir-fry until the shrimp is pink and almost cooked through. Add the blanched broccoli florets and stir-fry for another minute, until hot, then add tofu. Finally, pour in the sauce mixture and stir quickly to mix.

Nutritional Analysis Per Serving:

• Calories: 420
• Protein: 50 grams
• Fat: 14 grams
• Carbohydrates: 23 grams

Sweet and Sour Stuffed Cabbage

An unexpected, flavorful side dish.

(serves 4)

Ingredients:

• 1 small head green cabbage
• 12 ounces soy ground round
• 1 cup brown rice, cooked
• 1/3 cup onions, chopped
• 1/2 teaspoon salt
• 1 teaspoon caraway seeds (optional)
• 1/2 teaspoon dried thyme
  
  
• freshly ground pepper to taste
• 2 teaspoons olive oil
• 1 28-ounce can tomato puree
• 1/2 cup golden raisins
• 1/4 cup brown sugar
• 1 tablespoon fresh lemon juice
• 1 teaspoon rice vinegar
• 3/4 teaspoon salt
• 1 teaspoon ground ginger

Directions:

Preheat oven to 350 degrees. Core the cabbage, and carefully remove 8 large outer leaves, rinse and set aside. Shred the remaining cabbage into fine strips. You should have about 6 to 7 cups. Rinse the shredded cabbage and set aside to drain. Bring a large saucepan of water to boil and cook the 8 large cabbage leaves for 5 minutes. Cool under running cold water, then drain and set aside. Combine soy ground round, cooked rice, scallions, salt, caraway seeds, thyme and pepper in a large bowl, and toss until thoroughly blended.

In a large stockpot, heat olive oil over medium-high heat. Add shredded cabbage and cook, stirring occasionally, until cabbage is soft, about 10 minutes. Add tomato puree, raisins, brown sugar, lemon juice, vinegar, salt and ginger and stir. Lower heat to medium-low, cover, and let simmer 15 minutes for flavors to blend.

While sauce is simmering, fill the cabbage leaves by placing about 1/2 cup of the filling into the center of each cabbage leaf. Fold up the bottom of the leaf to cover the filling, then fold in the sides and roll up to cover the top.

Place half the cabbage-tomato mixture in casserole dish large enough to hold the cabbage rolls in one layer. Place the cabbage rolls on top, and then cover with the remaining cabbage-tomato mixture. Cover the casserole with foil, transfer to the preheated oven and bake for 1 hour.

Nutrient Analysis per Serving:

• Calories: 360
• Protein: 22 grams
• Fat: 4 grams
• Carbohydrates: 68 grams

Herb Snapper

This simple recipe enhances the fresh, clean taste of red snapper.

(serves 2)

Ingredients:

• 1 whole lemon
• 2 garlic cloves, minced
• 1/2 teaspoon salt
• 1 tablespoon olive oil
• 1/4 cup fresh cilantro leaves
• 2 red snapper filets, about 5 ounces each

Directions:

Preheat oven to 475 degrees.

Grate enough zest from lemon to measure 1/2 teaspoon and squeeze juice from the lemon. In a bowl whisk together zest, lemon juice, garlic, and salt. Add olive oil in a slow stream, whisking constantly until blended.

Whisk in cilantro. Pat snapper dry and place on a broiler pan sprayed with pan spray. Mound herb mixture on snapper. Place under broiler a few inches from heat, and broil fish for 15 minutes or until desired doneness. Serve snapper immediately on warm plates.

Nutrient Analysis per Serving:

• Calories: 295
• Protein: 47 grams
• Fat: 10 grams
• Carbohydrates: 2 grams

Chicken Tarragon

Tarragon gives this recipe the flavor of a bearnaise without the calories!

(serves 2)

Ingredients:

• 2 chicken breast halves, boneless and skinless
• 1/4 teaspoon salt
• 1 tablespoon fresh tarragon
• 1/2 cup low-sodium chicken broth
• 1 tablespoon Dijon mustard

Directions:

Season chicken with salt and tarragon. In a nonstick skillet sprayed with pan spray, cook chicken for 3 minutes on each side over medium-high heat until brown. Remove chicken breasts to a plate and set aside. Deglaze the pan with broth, stirring up any bits that stick to the bottom. Add mustard and stir, and cook until reduced and thickened, about 3 minutes. Return chicken to pan and turn to coat with sauce.

Nutritional Analysis Per Serving:

• Calories: 150
• Protein: 28 grams
• Fat: 3.5 grams
• Carbohydrates: 0 grams

Sun-dried Tomatoes and Shrimp

An unexpected and delicious taste combination

(serves 4)

Ingredients:

• 20 dehydrated sun-dried tomatoes (not packed in oil)
• 1/2 cup boiling water
• Cooking spray
• 1 lb. medium shrimp, peeled and deveined
• 1/2 cup green onion, chopped
• 3 tablespoons fresh lemon juice
• 2 teaspoons olive oil
• 3/4 teaspoon dried Italian seasoning
• 1/4 teaspoon black pepper
• 16 small black olives, pitted
• 1 garlic clove, minced

Directions:

Combine sun-dried tomatoes and boiling water in a bowl. Cover and let stand 30 minutes to rehydrate, then drain. Slice thinly and set aside.

Place a nonstick cooking pan over high heat, spray with cooking spray, add shrimp and green onions and saute for five minutes. Add sun-dried tomatoes and all other ingredients. Cook 1 to 2 minutes until heated through, and serve hot.

Nutritional Analysis Per Serving:

• Nutrient Analysis Per Serving:
• Calories: 202
• Protein: 25 grams
• Fat: 6 grams
• Carbohydrate: 13 grams

Pan-seared Cod with Balsamic Vinegar and Thyme

A deliciously moist and flavorful fish dish.

(serves 2)

Ingredients:

• 1 pound fresh cod filet (or boneless, skinless chicken breasts)
• 2 teaspoons olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon fresh thyme
• salt and pepper to taste

Directions:

Sprinkle fish with salt and freshly ground pepper on both sides. Heat a large skillet for which you have a cover over medium-high heat. When hot, add the olive oil. When the oil is hot, place the fish in the pan, lower the heat to medium and cook for five minutes or until the underside is brown and a crust begins to form.

Carefully turn the fish over, turn the heat down to medium-low and cover the skillet. Cook for about 5 minutes more.* Fish is done when it flakes with a fork. Remove fish from skillet and place on a plate. Bring the heat back up to medium-high, add the balsamic vinegar and cook quickly, scraping the pan with a spatula.

Turn off the heat, put the fish back in the skillet and turn over to coat both sides with the reduced vinegar. Sprinkle with fresh thyme leaves and serve immediately.

*Note: Fish should cook for about 10 minutes for each inch of thickness. If you use chicken breast instead, it will need a total of about 15 minutes cooking time.

Nutritional Analysis Per Serving (with cod):

• Calories: 228
• Protein: 40 grams
• Fat: 6 grams
• Carbohydrates: 1 gram

Spicy Chicken Cacciatore

A spicy southern-Italian favorite

(serves 2)

Ingredients:

• 2 chicken breast halves, boneless and skinless
• 1/2 teaspoon salt
• pepper to taste
• 1/2 red onion, chopped
• 6 garlic cloves, minced
• 1 tablespoon capers
• 2 tablespoons fresh basil or 2 tablespoons dried basil
• 1/2 teaspoon dried red chili flakes
• 1 14-ounce can stewed tomatoes
• 2 red bell peppers, chopped

Directions:

Season chicken with salt and pepper. Spray a large skillet with pan spray and brown chicken over medium heat, 3 minutes on each side.

Transfer chicken to a plate and set aside. Add remaining ingredients to skillet and simmer for 10 minutes. Return chicken and juices to skillet, spoon sauce over chicken. Cover and simmer for an additional 7 minutes or until chicken is tender and cooked through.

Nutritional Analysis Per Serving:

• Calories: 242
  
• Protein: 30 grams
  
• Fat: 3.5 grams
  
• Carbohydrates: 24 grams

Bon Appetite!

Stuffed Peppers

2 Peppers
Quinoa
Chicken Stock
Parmesan Cheese

Boil the Chicken stock and quinoa until cooked.  Preheat the oven to 180degrees.  Cut the pepper straight across the top taking off the stalk.  Using a fork dip them in boiling water in a saucepan.  This seals them for when you add the ingredients.  When the quinoa is cooked spoon it into the peppers and add some parmesan cheese on top.  Put in the oven for about 10 mins on some tin foil in case they spill over.

This goes great with some fish or meat as a side food and they are delicious.  Can also use brown rice instead of the quinoa.

Chicken and lentil bake

3 fillets chicken
Broccoli
Carrots
Lentils (Tins are fine)
Cottage or goats cheese (spreadable type is best)
Quinoa
Chicken Stock
Olive Oil
Herbs to season

Boil the broccoli and carrots for about twenty mins chopped up into small pieces.  Add some chicken stock for flavour into the water.  Boil the Quinoa for twenty mins and add chicken stock for flavour.  Cook the chicken cut up into small bite size pieces on a wok or frying pan using the olive oil.  When all are cooked put the broccoli, carrots, chicken and quinoa into a casserole dish and add the tin of lentils.  Mix up and add the cheese and mix around so that it mixes up with the others.  Add a little olive oil and herbs to season.  Black pepper, oregano, garlic or chilli can be nice (not all together).  Try out different herbs if you cook it different times.

Put it in a preheated oven at about 180degrees for about fifteen mins.  Serves three to four people.

Yoghurt, Avocado and cucumber dip

Yoghurt, Avocado and cucumber dip

Ingredients

· 2 large avocados

· Grated zest of 1 lime

· 1 teaspoon of lime juice

· Half a cucumber

· 200ml of natural yoghurt

· 2 tablespoon of chopped fresh coriander

· 1 tablespoon of caraway seeds

· Method

· Put avocado flesh into a bowl and mash, add the lime zest and juice.

· Peel the cucumber, scoop out the seeds and coarsely grate. Squeeze to remove excess moisture and add to the avocado mix

· Beat the yogurt, coriander, caraway seeds and some black pepper, cover and chill until ready to serve.

how to cook quinoa

 1 cup quinoa

1 Tablespoon Olive oil

1 carrot (optional)

1 stick of celery (optional)

2 cloves of garlic (optional)

1 Tablespoon bouillon/ stock cube

Chop garlic and veg and stir-fry in a saucepan with olive oil

Rinse quinoa in sieve

add to saucepan and mix with veg and oil

add 1 and half cup of water and stock

Bring to the boil, reduce heat ,cover and cook for approx 15 min

Quinoa can serve as a base for many dishes as a high protein alternative to rice - try with pesto, roasted pine nuts and rocket - very tasty ;)

Spelt Bread recipe

480g brown spelt flour

17.5g baking powder

170g seeds (pumpkin, seasme, linseed, sunflower and poppy are what I generally have around but I have made it leaving some seeds out and it was still lovely)

tsp  low salt

440ml cold water

(you can also add a dessertspoon of Agave syrup if you want a  sweeter bread-I don't use it)  or add sultanas

Preheat oven 180 c/gas 4

brush 2lb bread tin with oil or line it with baking parchment.

Sift flour and baking powder into a large mixing bowl.

Add the salt and all the seeds and combine thoroughly

Form a well in the centre of the mix.

Pour water in the centre of the well.  If using Agave syrup mix it with the water first.

Use your hand (or spoon-I prefer hand) to bring all the ingredients together. Mix as little as possible to achieve an even mix. It should be of a sloppy consistency.

Transfer the mix to the oiled tin and press down evenly.

Bake in oven for about 60-70 mnutes until well risen and evenly browned.

Turn out onto a wire rack and tap the base with your finger if hallow the bread is cooked.  Cover with a tea towel and leave on the rack to cool completely.

Tips for when you want to eat something sweet

Craving high-calorie apple pie? Warm up some chunky applesauce in the microwave and top with cinnamon and a crushed graham cracker.

Pasta Carbonara

Pasta - whole grain or gluten /wheat free are best
2 eggs
Parmesan cheese
Bacon - pale cut and unsmoked
Avocado
Pepper
Eggs
Garlic
Olive Oil
Chicken if you want but not necessary

Put the pasta on to boil and then Cut up the bacon (and chicken) and cook until done in the pan wit the olive oil. The pasta takes about twenty mins.  Add in some chopped up garlic (amount two cloves) and then the chopped up pepper and avocado.  Add in the pasta once cooked into the pan and stir up.

Take two egg yokes and add about two tablespoons of parmesan cheese.  Mix up and then add to the pan as a sauce.  Stir around to get a good flavour.  Serves about two people and is delicious.

Don't tell any Italians I've changed their recipes, they may hurt me :)

It is a veggy option.:)

So you need the Quorn Mince you can get it in tescos, dunnes in the frozen food section.
1 courgette
1 red pepper
3 gloves of garlic
1 red oinon
Some mange tout
Some brocoli
Some oil oilve oil
1 can of tinned tomatoes.
1 teaspoon of boulion for flavouring you get it in the health food store.
Some Goji berries also found in the health food store.

stir fry the veg with olive oil and garlic,boulion
stir fry to mince seperate with oilve oil and gralic
Then mix together with tinned tomatoes. 
Done!
You can mix this with whol grain pasta, wholegrain rice, salad, sweet potatoe.