Popeye Shake
INGREDIENTS:
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
METHOD: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!

Popeye Shake

INGREDIENTS:

  • 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

METHOD:

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
INGREDIENTS:
plain low fat yogurt
1 scoop vanilla protein powder
your choice of fruit ie: blueberries, raspberries, mango..
METHOD:
Blend all ingredients together.  Put in Tupperware or freezer safe bowl and freeze until set.
** You can also pour this into popsicle molds!
Enjoy!

Homemade Frozen Yogurt

INGREDIENTS:

  • plain low fat yogurt
  • 1 scoop vanilla protein powder
  • your choice of fruit ie: blueberries, raspberries, mango..

METHOD:

Blend all ingredients together.  Put in Tupperware or freezer safe bowl and freeze until set.

** You can also pour this into popsicle molds!

Enjoy!

Pseudo Cinnamon Bun
INGREDIENTS:
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
METHOD:
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.
Enjoy!

Pseudo Cinnamon Bun

INGREDIENTS:

  • 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

METHOD:

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.

Enjoy!

Egg white Crustless Quichepreheat oven to 350 degrees
INGREDIENTS:
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)
METHOD:
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. 
Enjoy!

Egg white Crustless Quiche
preheat oven to 350 degrees

INGREDIENTS:

  • 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)

METHOD:

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. 

Enjoy!

Fruit Sorbet
INGREDIENTS:
3/4 cup boiling water
1 package sugar free Jello
2 cups cold club soda (not tonic!)
1/2 cup sugar substitute
METHOD: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.

Fruit Sorbet

INGREDIENTS:

  • 3/4 cup boiling water
  • 1 package sugar free Jello
  • 2 cups cold club soda (not tonic!)
  • 1/2 cup sugar substitute

METHOD:

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
INGREDIENTS:
(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
METHOD: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.
Protein Powder “Cookie”
*makes 1 cookie

INGREDIENTS:

(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

METHOD:

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.

Protein Barsraw, gluten free, vegan protein bars
INGREDIENTS:
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)
METHOD: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.
Enjoy!

Protein Bars
raw, gluten free, vegan protein bars

INGREDIENTS:

  • 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)

METHOD:

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.

Enjoy!

Kale Chipspreheat oven to 400 degrees
INGREDIENTS:
1 bunch of fresh kale, washed
1 tablespoon olive oil
1 tablespoon sugar free, no sodium rice vinegar
METHOD: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.
Enjoy!

Kale Chips
preheat oven to 400 degrees

INGREDIENTS:

  • 1 bunch of fresh kale, washed
  • 1 tablespoon olive oil
  • 1 tablespoon sugar free, no sodium rice vinegar

METHOD:

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.

Enjoy!

Cashew Butter Chicken Stew
INGREDIENTS:
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
METHOD: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!

Cashew Butter Chicken Stew

INGREDIENTS:

  • 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

METHOD:

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
INGREDIENTS:
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
METHOD: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.Serves Four.

Citrus Soy Marinated Salmon

INGREDIENTS:

  • 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

METHOD:

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.

Serves Four.