SENSATIONAL SUMMER SLAW
- 1 bag broccoli slaw mix
- 1/4 cup chopped sweet yellow onion
- 3 tbs. vinegar (apple cider or seasoned rice wine or brown rice vinegar)****
- 4-5 tbs. guacamole
- 1/4 c chopped cilantro
- 1 mango, diced
- Heat a large wok or nonstick saute pan over medium-high heat. When hot, add the onion and slaw mix and let cook 2-3 minutes; stir and cook another 2 minutes. Add the vinegar and cook an additional 2-3 minutes, stirring occasionally.
- Remove slaw from the pan and place in a large bowl. Add the remaining ingredients and toss to combine.
**** to change it up try a flavored vinegar
- 2 Scoops Protein Powder
- Non fat milk; almond milk; rice milk or water to desired consistency
- ½ apple; sliced
- ¼ cup granola
- 1 tbsp almonds
- ½ tsp cinnamon
Blend until desired consistency
Fun with Oats! Some of these recipes call for a sweetener – my sweetener of choice is either agave nectar or stevia. Also, for anyone following a gluten free diet, Bob’s Red Mill makes a gluten free oat!!
PBJ PROTEIN OATS
- 1/3 cup old-fashioned oats
- 2/3 cup water
- 1 serving vanilla protein powder
- 1/2 teaspoon vanilla bean paste or extract
- 1 tablespoon natural peanut butter
- 1 tablespoon natural jam or jelly
- Combine oats and water in a small saucepan and bring to a boil.
- Reduce heat and let oatmeal simmer until 90% of the water is absorbed.
- Remove from heat and whisk in protein powder and vanilla.
- Pour oatmeal into a bowl and top with peanut butter and jelly/jam.
PUMPKIN PIE OATMEAL
- 1/2 cup old-fashioned oats
- 1/2 cup skim milk
- 1 ripe banana, sliced
- 2 dashes cinnamon
- 1/4 cup pureed canned pumpkin
- 1 dash ground cloves
- 1 dash ground nutmeg
- Handful frozen blueberries (optional)
- Put the oats, milk, sliced banana, and cinnamon into a small pot on the stove.
- Stir continuously over medium high heat for about 5 minutes, or until the mixture gets thick and creamy (and starts bubbling). Stir in the frozen blueberries now, if you like.
- Turn down heat to medium low and add the canned pumpkin and a dash each of ground cloves and ground nutmeg.
- Serve hot and enjoy!
BLUEBERRY BANANA OAT CAKES
- 1 ripe banana, mashed
- 1/2 cup dry oats
- 1/4 cup brown sugar
- 1 teaspoon cinnamon
- 1/4 cup blueberries (frozen or fresh)
- Dash of vanilla extract (optional)
- 1 tablespoon chia seeds (optional)
- 1 tablespoon coconut flakes (optional)
- 2 tablespoon cocoa powder (optional, for a chocolate banana cake)
- Mash the banana.
- Add everything else except the blueberries and stir.
- Gently fold in the blueberries.
- Spray a clean bowl with cooking spray and put the batter in it.
- Microwave for 3 1/2 to 4 1/2 minutes.
- Allow to cool for a couple of minutes before serving.
In keeping with our holiday theme of being mindful and healthy this season why not give the following recipes a try!!
A HEALTHIER LASAGNA
- Vegetable-oil cooking spray
- 1/2 cup chopped onion
- 1 lb ground turkey
- 3 cups tomato sauce
- 3 tsp Italian seasoning (or 1 tsp each dried basil, parsley, and oregano)
- 1/4 tsp freshly ground black pepper
- 1/4 tsp garlic powder
- 1/2 cup chopped mushrooms
- 6 cups chopped fresh spinach
- 2 cups fat-free ricotta
- 1/4 tsp nutmeg
- 1 package whole-wheat lasagna noodles(about 8 oz, or 9 noodles)
- 2 cups (8 oz) shredded part-skim mozzarella
Preheat oven to 375°F. Spray a medium-sized nonstick skillet with cooking spray. Sauté onion for 2 minutes, then add turkey and cook an additional 5 to 7 minutes. Add tomato sauce, all seasonings and mushrooms and simmer 2 minutes. Remove pan from heat. In a bowl, combine spinach, ricotta, and nutmeg. Bring a large pot of salted water to boil. Cook pasta according to package directions until al dente. Drain and rinse with cool water. Coat a 9″ x 13″ baking pan with cooking spray. Arrange 1/3 lasagna noodles (3 noodles) on the bottom of the pan. Spread a layer of ricotta mixture, then turkey mixture, then 1/3 mozzarella. Repeat layers, ending with mozzarella. Bake 20 to 25 minutes or until cheese bubbles. Cool at least 5 minutes before cutting.
CURRY CARROT SOUP
- 3 tablespoons canola oil
- 2 teaspoons curry powder
- 8 medium carrots, peeled and thinly sliced
- 4 medium stalks celery, thinly sliced
- 1 medium onion, coarsely chopped
- 5 cups reduced-sodium chicken broth
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- Freshly ground pepper, to taste
- Cook oil and curry powder in a large saucepan over medium heat, stirring, until fragrant, 1 to 2 minutes. Stir in carrots, celery and onion; toss to coat in oil. Cook, stirring frequently, for 10 minutes. Stir in broth. Bring to a boil. Reduce heat and simmer until the vegetables are very tender, about 10 minutes. Remove from the heat; let stand 10 minutes. Lay a paper towel over the surface of the soup to blot away the oil that has risen to the top. Discard the paper towel.
Working in batches of no more than 2 cups at a time, transfer the soup to a blender and puree (use caution when pureeing hot liquids). Return the pureed soup to the pan, place over medium heat and heat through. Season with lemon juice, salt and pepper.
Since we are all about to embark on the holiday seasons, how about we continue with our theme for November and be mindful about the desserts we prepare!!
- 1 reduced-fat graham cracker crust
- 1 (15 oz.) can pumpkin puree
- 1 (12 oz.) can evaporated fat-free milk
- ½ cup egg substitute
- ½ tbs. cinnamon
- 1 tsp. orange zest
- ¼ cup agave nectar
- 2 tsp. cornstarch
- 1 tsp. Vanilla extract
- Pinch salt
- Preheat oven to 425°F. Bake crust for 5 minutes. Remove from oven and let cool. Place crust on baking sheet.
- In a large bowl, combine all ingredients. Whisk until well blended and smooth. Pour into prepared pie crust. Bake at 425°F for 15 minutes. Reduce oven temperature to 350°F and cook another 30 minutes. Remove from oven and cool before serving. Can be served with dollop of whipped topping.
Crust less version:
- Omit graham cracker crust
- Prepare ingredients above, but pour into individual ramekins. Place ramekins in a large glass or ceramic baking dish. Add boiling water to baking dish, allowing water to come halfway up sides of ramekins. Place in 350F oven and bake 40 minutes. Remove from oven and baking dish. Allow to cool before serving.
PUMPKIN CHOCOLATE CHEESECAKE BARS
- 1-1/4 cups graham cracker crumbs (whole wheat if possible)
- 1/3 cup apricot preserves, melted
- 2 cups yogurt cheese (see how to)
- 1 cup turbinado sugar
- 1/2 cup egg substitute
- 1 cup canned pumpkin
- 1/2 teaspoon pumpkin pie spice or cinnamon
- 1 teaspoon vanilla
- 1/8 teaspoon salt
- 1 cup semisweet or dark chocolate pieces
- 1-1/4 cups nonfat sour cream
- 1 tbs agave1. Preheat oven to 325 degrees F. Lightly grease a 13×9×2-inch baking pan; set aside. In a medium bowl, combine graham cracker crumbs and preserves. Press mixture evenly into bottom of the prepared baking pan; set aside.
- Preheat oven to 325 degrees F. Lightly grease a 13×9×2-inch baking pan; set aside. In a medium bowl, combine graham cracker crumbs and preserves. Press mixture evenly into bottom of the prepared baking pan; set aside.
- In a large bowl, combine yogurt cheese and the 1 cup sugar. Beat with an electric mixer on medium speed until smooth. Add egg substitute, beating on low speed after each addition just until combined. Beat in pumpkin, pumpkin pie spice or cinnamon, vanilla, and salt on low speed just until combined. Remove 1-1/4 cups of the mixture.
- Place the chocolate chips in a small microwave-safe bowl. Microwave on high for 1 minute. Stir and continue to microwave in 15 second intervals (stirring after each 15 seconds) until almost fully melted. Remove from microwave and stir until completely melted. Whisk chocolate mixture into the 1-1/4 cups pumpkin mixture. Pour over crust, spreading evenly. Bake for 15 minutes.
- Carefully pour the remaining pumpkin mixture over baked chocolate layer, spreading evenly. Bake for 40 to 45 minutes more or until filling is puffed and center is set. Cool on a wire rack for 30 minutes.
- In a small bowl, combine sour cream and agave. Gently spread over cookies. Cool completely. Cover and chill for at least 3 hours. Cut into bars.* Before serving, sprinkle with nutmeg and/or chocolate curls. Makes 24 to 36 bars.
* How To: To make yogurt cheese, line a strainer with 4 layers of cheesecloth and place over a bowl. Fill the strainer with 32 oz. of plain nonfat yogurt that contains no gelatin. Place in the refrigerator for 24 hours to drain out the whey.
*To make triangle-shape bars, cut the cookies crosswise into four strips. Then cut each strip into five triangles (you’ll end up with two half-triangles from the ends of each strip).
To Make Ahead: Bake and chill cookies as directed; cut into bars. Place in a single layer in an airtight container; cover. Store in the refrigerator for up to 3 days. Do not freeze.
- 4 cups chopped fruit (apples or pears)
- 1 cup dried cranberries or cherries
- 1 tbs. ground cinnamon
- ½ cup Kashi Go-Lean Crunch
- Vanilla frozen yogurt
- Preheat oven to 425 F.
- In a large bowl, combine the fruit of your choice (or combination of any 2 fruits) with cinnamon. Place the mixture into a glass or ceramic baking dish and cover with aluminum foil.
- Place in oven and bake 35-40 minutes.
- To serve, scoop a generous amount of fruit into bowl, top with 1-2 tbs. cereal and 1-2 tbs. vanilla frozen yogurt.
PEAR AND GINGER CHEESECAKE
- 6 dried pear halves, chopped
- 1/3 cup(s) crystallized ginger
- 1/2 cup(s) water
- 1 cup(s) low-fat granola, (without dried fruit)
- 16 ounce(s) nonfat or low-fat cottage cheese
- 16 ounce(s) nonfat cream cheese
- 1/2 cup(s) granulated sugar
- 1/4 cup(s) packed light brown sugar
- 3 large eggs
- 1/3 cup(s) all-purpose flour
- 2 teaspoon(s) vanilla extract
- Preheat oven to 325 degrees F. Coat a 9-inch springform pan with cooking spray.
- Place pears, ginger and water in a medium saucepan; bring to a simmer over medium heat. Reduce heat to a gentle simmer, cover and cook until the liquid has been absorbed and the fruit is softened, 10 to 14 minutes.
- Meanwhile, process granola in a food processor or blender until finely ground. Pour it into the prepared pan; turn and tilt the pan to coat the sides and press down into the bottom to make an even layer.
- Transfer the pear mixture to a food processor; process until a coarse paste forms, scraping the sides of the bowl as necessary. Let cool for 10 minutes. Add cottage cheese and cream cheese; process until combined. Add granulated and brown sugars; process until smooth, scraping the sides as necessary. With the processor running, add eggs one at a time. Add flour and vanilla; process until creamy. Pour the batter into the prepared pan. Rap the pan against the counter a few times so the granola on the sides falls onto the batter, forming a decorative edge.
- Bake the cheesecake until set, without a jiggle at the center when the pan is tapped, about 50 minutes. Turn the oven off. Let the cheesecake stand in the oven, with the door ajar, for 1 hour.
- Transfer the cheesecake to a wire rack to cool for 1 hour. Cover with plastic wrap and refrigerate for at least 4 hours before serving.
When preparing recipes, any and all allergies should be taken into consideration and such ingredients should be omitted.
Eating clean can be fun and easy. The following recipes were created by a friend of ours who is a competitor and living a healthy lifestyle while traveling often. Her name is Kimberly Murgatroyd. At the bottom of this page you can click on her link to purchase the full version of her cookbook. Try the following recipes and tell us at firstname.lastname@example.org what you think!! Look for the ** and check out the bottom of the page for great tips!
Apples & Cinnamon Oatmeal
- 1/2 cup oats
- 1/2 apple, chopped
- 1 tsp vanilla extract
- 1 cup water
- 1 tsp cinnamon
- 1/2 scoop or full scoop vanilla protein powder
- Combine water, oats, vanilla and apples in microwave safe bowl.
- Heat on high for about 2 min
- Mix the protein powder and cinnamon in when done.
Pumpkin Pie Protein Pancake
- 1 cup oats
- 1/2 cup canned pumpkin
- 1 tsp pumpkin pie spice
- 1 tsp cinnamon
- 3 whites
- 1 whole egg
- 1 tsp baking powder
- Blend all ingredients in a blender.
- Pour into a heated non-stick pan (**). Once bubbles form, flip.
- 1 cup oats
- 1/2 cup cottage cheese
- 2 TBSP chocolate chips
- 4 whites
- 1 whole egg
- 1 tsp baking powder
- 1 tsp vanilla
- Blend all ingredients, except the chocolate chips, in a blender.
- Pour into a heated non-stick pan. Add a few chocolate chips to each pancake. Once bubbles form, flip.
Tuna and Apple Salad
- 4 oz. tuna
- 1 tbsp red onion, diced
- 1/2 apple, diced
- 1 tbsp 0% Greek Yogurt
- 1 tsp Red Wine Vinegar
- 1/4 cup Arugula
- Salt & Black Pepper
- In a small bowl, combine the tuna, onion, apple, yogurt, vinegar. Add salt and pepper to taste.
- In a serving size bowl add the arugula, and then the tuna mixture on top.
Modification: Instead of tuna, used cooked chicken or turkey breast.
Clean Chicken Piccata
- 2 Chicken cultlets, boneless and skinless
- 1/2 cup low sodium chicken stock
- 1 cup whole wheat flour
- 1 tsp black pepper
- 1 tsp salt
- 1 lemon, cut in half
- 2 tbsp capers, rinsed
- 3 tbsp EVOO
- Heat a medium skillet to medium heat, add the EVOO.
- In a small bowl, combine whole wheat four, black pepper and salt.
- Rinse and dry the chicken. Dredge the chicken into the four mixture and coat evenly and discarding the excess flour.
- Add the chicken to the skillet and brown on all sides (about 2-3 min per side) and place on a plate and set aside.
- Add the chicken stock, lemon juice and capers. Scrape up any brown bits on teh bottom of the pan and then bring to a boil. Return the chicken to the pan and let simmer for another 3 minutes. Use the remaining liquid as a sauce for the chicken when serving.
For a healthier non-stick pan-check out a “green” pan. They are earth and body friendly non stick alternatives. Just check the internet!
The chocolate chips in the Chocolate Pancake recipe make for a perfect post weight workout. The sugar in the chips will move the protein from the eggs swiftly into your muscles for a faster recovery.
For here Kim’s website and cookbook
Get Jet Set Body’s – Protein Shakes & Snacks Recipes