BREAKFAST

“Healthy Pancakes”

Recipe makes two servings of three, 1/4 cup pancakes

Ingredients

1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries with their juices as a topping or sugar free syrup
Splenda to taste

Directions

1. Blend first four ingredients until smooth (I use the magic bullet; if you use a blender be sure to put the wet ingredients in first)
2. Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
3. When pancake bubbles, flip and cook the other side
4. Top with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas.  You can use Splenda to taste.

Nutrition Facts

Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries)

Amount Per Serving

Calories: 254.5
Total Fat: 3.3 g
Saturated Fat: 0.8 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 1.0 g
Cholesterol: 2.3 mg
Sodium: 280.0 mg
Potassium: 297.8 mg
Total Carbohydrate: 33.8 g
Dietary Fiber: 5.3 g
Sugars: 2.5 g
Protein: 21.3 g

Vitamin A 0.9 %
Vitamin B-12 5.9 %
Vitamin B-6 5.0 %
Vitamin C 37.9 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 9.1 %
Copper 14.4 %
Folate 9.5 %
Iron 13.2 %
Magnesium 19.5 %
Manganese 104.0 %
Niacin 3.5 %
Pantothenic Acid 7.1 %
Phosphorus 29.7 %
Riboflavin 9.9 %
Selenium 7.8 %
Thiamin 21.4 %
Zinc 12.2 %

DINNER

“GREEN BEANS”

1 tbsp butter

1/2 an onion, chopped

2-3 cloves garlic, crushed

1 package french cut green beans

1 small green pepper, minced

1 large tomato, diced

1 tbsp tomato paste

1/2 cup chopped cilantro

1 tsp coriander (ground seed, not the leaves again)

salt and pepper to taste

Lemon juice

Saute the onion in the butter over medium heat until translucent, throw in the green beans, season with salt, pepper, and coriander. Stir, turn the heat down to medium low, throw in everything else, season with a bit more salt and pepper, stir, cover, let simmer for 15 or 20 minutes. Drizzle with lemon juice. Eat with pita bread.

“Quinoa Stuffed Peppers”

Ingredients:

1 c. raw quinoa
6 medium bell peppers
3 tbs. olive oil
1 c. chopped onion
3 garlic cloves, minced
1 1/2 tsp. ground cumin
1 1/2 tsp coriander
1/2 tsp. red pepper flakes
1/2 tsp. salt
1 c. peeled and dice carrots
3/4 c. diced celery
1 c. diced zucchini
1 1/2 c. fresh or frozen corn kernels
2 c. grated Cheddar Cheese

Preheat the oven to 400 degrees. Lightly oil a baking pan. Place the quinoa in the finemesh siece and rinse well under running water. In covered pot, bring the quinoa and 2 c. of water to a boil. Lower heat and simmer for about 15 minutes, until the quinoa is soft and the water is absorbed.
While quinoa cooks, cut the bell peppers in half lengthwise and, leavingthe stems on , seed them. Brush the bell pepper shells with about 2 tbs. olive oil, ubsude abd out. Place them cut side down on the prepared baking pan and roast for 15 to 20 min, until softened and slightly browned, but not collapsed. When the bell pepppers are roasted, reduce the oven temperature to 350 degrees.
Meanwhile, in a skillet, warm the remaining tbs. of oil and saute the onions and garlic on medium heat for about 5 min, until the onions have softened. Stir in the cumin, corianders, red pepper flakes, salt, carrots, zucchini, and corn. Cover the pan and cook for about 10 min, until the vegetable are very tender.
Combine the sauteed vegetable and the cooked quinoa and add salt to taste. Turn over the roasted pepper shells and spoon filling into each half. Sprinkle each bell pepper half with some of the grated cheese and bake for 10 to 15 minutes, until the cheese is melted.

“Shrimp Linguini Pasta”

3/4 pound linguini
2 tablespoons olive oil
2 garlic cloves, minced
1 pound large shrimp, peeled and deveined
1/3 cup freshly squeezed lemon juice
1/2 cup white wine
1 bunch asparagus stalks, trimmed
Salt and freshly ground black pepper
1 cup freshly chopped flat-leaf parsley
1 container cherry tomatoes, halved

Directions
Bring a large pot of water to a boil. Add the linguini and cook according to the directions on the box. Drain, reserving 1 cup of the cooking water.
Meanwhile, heat the olive oil in a large skillet over a medium-high flame. Add the garlic and saute for 1 minute. Add the shrimp and cook for 3 to 4 minutes, until the shrimp turn pink. Remove the shrimp from the pan and set aside. Add the lemon juice, white wine, and the reserved cup water to the skillet. Let simmer until the liquid is reduced by about half. Salt and saute the asparagus. Cut into 1-inch pieces. Return the shrimp to the pan and stir in the parsley. Add the drained linguini to the shrimp mixture, tossing to combine. Add asparagus and tomatoes. Season with salt and pepper, to taste.

SNACKS

“Nut Butter Bars”

1 cup slivered almonds
1 cup hazelnuts
1 1/2 cups pecans
2/3 cup flax meal
2/3 cup shredded coconut (unsweetened)
1/4 cup unsalted almond butter (or other nut butter)
1/2 tsp salt (optional)
1 1/2 tsp. blackstrap molasses
1/4 cup melted coconut oil

(optional additions: 1/2 cup dark chocolate chips or dried fruit)

Place almonds, hazelnuts, pecans, flax meal, shredded coconut, nut butter, salt and molasses in a food processor. Depending on the size of your processor, you may have to put in half of the nuts, pulse a few times, and then add the rest. Process until the consistency is fairly smooth (but not completely) then slowly drizzle in the oil until a coarse paste forms. Stir in chocolate or dried fruit, if desired. Scrape the batter into an 8×8 pan lined with parchment paper and press down evenly to fill the pan. Chill in refrigerator for at least 1 hour,and preferably more, until the bars harden.