- 14 g of dry oats
- 1/4 tbsp flax seeds
- 1 cup soy milk (or skim milk)
- 70 g soft tofu
- 1 oz very ripe avocado
- 1 VERY ripe banana (the more ripe the better!)
- 1 generous handful of spinach leaves
- *add water as necessary
Put all the ingredients in a blender or magic bullet and blend until smooth. This is a great option for your second meal of the day. Enjoy!
Homemade Frozen Yogurt
- plain low fat yogurt
- 1 scoop vanilla protein powder
- your choice of fruit ie: blueberries, raspberries, mango..
Blend all ingredients together. Put in Tupperware or freezer safe bowl and freeze until set.
** You can also pour this into popsicle molds!
Pseudo Cinnamon Bun
- 1 slice of whole grain bread, toasted (1/2 whole grain English muffin works well too)
- 3/4 tsp light cream cheese
- cinnamon, to taste
- brown sugar Splenda, to taste
Spread the cream cheese over the piece of toast then sprinkle the cinnamon & brown sugar over top.
Once you sprinkle the cinnamon and brown sugar, spread it as well to mix it in so that it melts in with the cream cheese. You could however just mix it altogether then spread over.
Egg white Crustless Quiche
preheat oven to 350 degrees
- 75g mushrooms
- 70g raw spinach
- 1 tsp chopped or crushed garlic
- pam spray
- juice of 1 lemon
- 1 tbsp. water
- liquid egg whites
- seasoning of your choice (garlic salt is nice)
Grease 6 muffin tin tray with Pam spray.
Preheat oven to 350 degrees.
In a skillet sprayed with Pam, sauté the mushrooms garlic over medium heat until brownish (about 4 minutes), then add mushrooms and spinach.
Squeeze lemon juice over the veggies and add some water and seasoning as they cook down.
When the mushrooms and spinach are fully cooked, divide veggie mixture between the baking cups.
Measure out one cup of liquid egg whites and pour in each cup over veggies. So about 1/6th of a cup of eggwhite per muffin cup. Sprinkle some seasoning on top.
Bake in the oven at 350 for about 12-15 minutes or until they are no longer runny and the egg has set.
Use a sharp knife to swirl around the edges of the muffins so they can be inverted and release easily.
- 3/4 cup boiling water
- 1 package sugar free Jello
- 2 cups cold club soda (not tonic!)
- 1/2 cup sugar substitute
Mix the water, jello mix and sugar until all the ingredients are dissolved.
Add the club soda and then put the mix in a 9” square pan in the freezer for 1 1/2 hours.
Take the mix out of the freezer after you have ice crystals forming 1” around the edge of the pan. Spoon the half frozen mixture into a blender, mix, and then put it back in the pan in the freezer.
That’s it! When it comes out it’s hard as a rock so you need to let it sit on the counter for 15 minutes or so before serving.
It’s a bit less like true sorbet and a bit more like the stuff you put in a snow cone, but it’s nice for a change and for summer.
For variations, you can add in 1 - 1 1/2 cups of mashed fruit. For instance, use lemon flavored Jello and put in a cup of honeydew melon.
Another variation uses black cherry Jello with 1/2 tsp of lemon zest and 3 tablespoons of lemon juice.
Protein Powder “Cookie”
*makes 1 cookie
(all measurements are approximate - I used a little less than 1/2 tsp of the liquid spray margarine).
- 1/2 scoop of Protein Powder
- 1/2 tsp liquid spray margarine (0 calories for 5 sprays…but there must be some calories in it if you add up the sprays…I use less than the 1/2 tsp)
- 1/2 - 1 tsp of splenda or stevia (depends on how sweet you like it - or a flavoured sugar-free syrup works too)
- splash of water
Mix all ingredients together until it forms a “ball” and then place the bowl/cup into the microwave for about 30 seconds (20-25 seconds if you want it more chewy). Then I use the same fork or spoon I mixed it with to pop the cookie out of the cup, then let it cool for a second. (At 25-30 seconds in the microwave, it expands to maybe the size of half of your palm). Done!
Makes a cookie-like treat. Yes, not quite the same, but still a nice sweet treat.
raw, gluten free, vegan protein bars
- 2 cups raw almonds
- 2 cups pitted dates
- 3 scoops brown rice pro pow (plain flave)
- 4 tbsp almond butter
- 1/4 cup goji berries (or raisins or chopped dried apricots)
In food pro with “s” blade process almonds till ground into coarse meal.
Add dates. Pulse to combine.
Add the rest and continue to process for a minute or two.
Pour and press into a 9/14 pan slice into 10.
preheat oven to 400 degrees
- 1 bunch of fresh kale, washed
- 1 tablespoon olive oil
- 1 tablespoon sugar free, no sodium rice vinegar
Cut away all the “ribs” all the hard bits, they taste sour if you leave them on and ruin the crunch/taste effect.
Tear the remaining parts into pieces and throw into a bowl, add 1 tablespoon olive oil + 1 tablespoon sugar free no sodium rice vinegar – you can find this product at Save On Foods (Marukan) .
Hand mix until all leaves are damp. The more saturated the leaves the better crunch.
Grab a cookie tray and lay all leaves out flat, bake at 400, keep poking into oven and mixing around so they all get nice and evenly crispy, they will look a bit brownish when done. As long as they are crispy they are ready. Approximately 20 minutes.
Cashew Butter Chicken Stew
- 2 cups chopped red onion
- 1 red pepper, sliced into strips
- 1/2 tsp ground black pepper, divided
- 3 cups low-sodium chicken broth
- 1 lb chicken breast, cubed (about 2-3 chicken breasts)
- 1/4 cup fresh curly parsley, chopped
- 1 med granny smith apple, cored and cubed
- 1 cup frozen lima beans
- 1/4 tsp kosher salt
- 1/4 tsp cayenne pepper
- 1/4 cup cashew butter, unsalted
1. In a large non-stick pan, saute onions, pepper and 1/4 tsp of black pepper for 4 minutes.
Add broth, chicken breast and parsley. cover and bring to a boil.
simmer until chicken is cooked through and remove from pot.
2. Add apple, lima beans, salt and cayenne pepper to the broth. cover and simmer for 10 minutes. Uncover and whisk in cashew butter until well blended. return chicken to pot.
serve and enjoy!
Citrus Soy Marinated Salmon
- 4 West Coast Salmon Fillets
For the Marinade:
- 60 ml (2 oz) fresh squeezed orange juice
- 15 ml (1/2 oz) sesame oil
- 60 ml (2 oz) sweet soy sauce
- 30 ml (1 oz) minced shallots
- 15 ml (1 tablespoon) splenda
- 2.5 ml (1/2 tsp) of dried chilli flakes
- Pinch of ground cinnamon
- 7.5 ml (1/2 tablespoon) toasted sesame seeds
Wisk all marinade ingredients together and pour into a shallow container with the salmon and refrigerate for 4 hours.
Cook the salmon to your desired likeness. Enjoy.