Wheat Bran Porridge Recipe

Ingredients

1/2 cup wheat bran

1/3 cup oat bran

1 scoop protein powder (whey)

1/2 tsp cinnamon

1/2 cup

Preparation

Bring 3/4 cups of skim milk to a slight boil and add all ingredients from above and stir. Wait one minute remove from heat and continue to stir. Let stand 2 minutes and enjoy!

*Note* If it’s to dry for your taste you can always add another 1/4 cup skim milk.

Shrimp Dip

1 – 8 ounce package fat-free cream cheese (softened)

Juice of 1 fresh lemon

10 minced green onions

2 pounds Boiled Shrimp, peeled, deveined and coursely ground

1 cup low-fat mayonnaise

Worcestershire sauce to taste

Tabasco sauce to taste

Salt and pepper to taste

Directions

Blend softened cream cheese and the lemon juice. Stir in green onion, ground shrimp and mayonnaise. Season to taste with Worcestershire, Tabasco, salt and pepper. Chill for several hours to blend flavors. Serve with low-fat crackers.

The New Yorker

Ingredients

6 egg whites

1 whole omega-3 egg

1 green pepper

1/2 small onion

1 slice cheddar (28 ounces)

2 tsp of coconut oil

6 oz turkey ham

Preparation

Whisk all eggs in a large bowl. Chop peppers and onions to desired size. Next, saut the onions in 2 tbsp in coconut oil. After lightly sauted, pour eggs into pan and wait a second or two so it evens out. Add peppers, cheese, and turkey ham to the top and continue to cook on low, covered for 3-5 minutes. Remove from pan and enjoy!

Healthy Side Dish: Sesame Carrots Recipe

Ingredients

2 cups baby carrots

1 tbsp toasted sesame seeds

Pinch of dried thyme

Pinch of kosher salt

Directions

Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.

(Makes 3 Servings)

Cucumber Salad Recipe

Ingredients

2 large cucumbers

2 large tomato

2 tbsp olive oil

dash of fresh oregano

dash of fresh parsley

Preparation

Wash and skin the cucumbers. Cut the cucumber into 1 inch slices. Cut the tomato’s into 4 quarters. Add to bowl and add olive oil, fresh oregano, and fresh parsley. Chill before serving for best flavor!

How to Make Grilled Veggies

Ingredients

1/3 cup balsamic vinegar

1 tbsp Dijon mustard

3 garlic cloves, minced

1 tsp fresh rosemary, chopped

1/4 cup extra-virgin olive oil

1 red onion

2 zucchini

2 yellow squash

12 oz asparagus, trimmed

1 roasted red bell pepper

1 1/2 cup lightly packed arugula, chopped

1 cup mixed baby greens

2 tbsp fresh parsley, chopped

Directions

In a medium bowl, whisk first 4 ingredients to make the dressing. Gradually add oil while stirring fast.

Heat barbecue or pan to medium high.

Brush onion, zucchini, yellow squash, and asparagus with 1/2 of the balsamic dressing. Grill or saute vegetables until just cooked through, turning occasionally.

Allow veggies cool slightly, then cut into small pieces and place in large bowl.

Add roasted bell pepper, arugula, and greens; toss with enough dressing to coat.

(Makes 4 Servings)

Chinese Moo Shu Chicken Wraps

Ingredients

Vegetable cooking oil spray

1 – 8 ounce bag coleslaw mix

2 cups cooked bonless skinless chicken breasts, shredded

2 tablespoons hoisin sauce

1 tablespoon light soy sauce

4 10-inch fat-free flour tortillas

Directions

Heat oil in a nonstick skillet. Add coleslaw mix and cook briefly, 2 to 3 minutes, just until slightly softened but still crunchy. Add chicken and cook another minute or two, to heat through. Stir in hoisin sauce and soy sauce. Remove from heat.

Place tortillas on a plate and cover with plastic wrap. Microwave on high (100power) for 45 to 60 seconds, until softened. Place 1/4 of the chicken and cabbage mixture on a tortilla. Fold each end over, then roll to make an enclosed wrap.

Fruit Salad Ideas

Ingredients

6 Bananas (sliced)

2 pint strawberries (sliced in half)

4 Kiwis (peeled and sliced)

1 apple (sliced without core)*

Preparation

After fruit is washed thoroughly and sliced add to a large bowl. Mix by hand and for an even better twist sprinkle some lemon juice on it. Chill and serve!

Fruit Salad Sweetened with Honey

Ingredients

1/2 cup plain lowfat yogurt

1/4 cup fresh lime juice

1/4 cup honey

1 teaspoon grated fresh lime peel

2 cups diced peeled cantaloupe

2 cups diced peeled honeydew melon

1 cup seedless red or green grapes

1 cup fresh blueberries

2 cups diced peeled cored fresh pineapple

1 cup raspberries or blackberries

1 1/2 cups halved hulled strawberries

Directions

Whisk together yogurt, lime juice and honey in small bowl to blend; set dressing aside. Wash and clean fruits. Add fruit to a large bowl. Cover dressing and fruit separately and chill until ready to serve, up to 6 hours. Mix dressing into fruit. Let stand 15 minutes to blend flavors. Note: You can easily interchange different fruits – this dressing will also taste great with nectarines, peaches, etc.

Granola Bars

Ingredients

1/2 cup crushed walnut

2 cups of oats

1/2 cup raisins

4 tbsp whole flax seed

1/2 tsp vanilla extract

1/2 cup sugar free maple syrup

Preparation

Add all ingredients except vanilla extract into a bowl, mix it until its blends. You may think it needs more liquid, it won’t just keep mixing. Next add vanilla extract and remix. Once mixed, break into 8 equal individual pieces and form a bar. Place all bars on a baking sheet that has been coated with coconut oil and bake at 350 F for 8 minutes.