Healthy Recipes

Make sure to get at least 5-9 raw or steamed fruits and vegetables in your diet on a daily basis.
Preferably, Organic.
Get at least 25 grams of fiber in your diet.
Make sure to drink at least 8-10 glasses of water just to replenish, 10-12 glasses per day to detoxify and 12-15 glasses of water if you want to loose weight.

HOMADE PROTIEN BARS

¼ CUP ALMONDS
¼ CUP GRAPENUTS
¼ CUP SALTLESS SUNFLOWER SEEDS
½-1 CUP DRIED FRIUT PIECES
½ CUP APPELSAUCE
½ CUP WHEAT FLOUR
¼ PROTIEN POWDER (VANILLA)
1 EGG WHITE
1-TABLESPOON OIL
1-TABLESPOON CINNAMIN
½ CUP OATS
¼ BROWN SUGAR
¼ CUP HONEY
MIX IN A LARGE BOWL AND COMPRESS INTO A 9X9 BAKING PAN AND BAKE FOR 30 - 40 MINUTES OR UNTIL BROWN
MAKES 12-15 BARS
WRAP IN SERAN WRAP AND REFRIGERATE

APPLE BREAKFAST BARS

½ CUP DRIED APPLES
1/3-CUP HONEY
¼ CUP RAISINS
1 TBSP. PACKED BROWN SUGAR
1/3-CUP NATURAL PEANUT BUTTER
¼ CUPP APPLE SAUCE
½ TSP. CINNAMON
½ CUP ROLLED OATS
½ ALMONDS
1/3 TOASTED WHEAT GERM
¼ CUP ROASTED SUNFLOWER SEEDS
2 CUPS WHEAT FLAKES
PREPARE AND BAKE AS ABOVE

TURKEY FAJITA

Spray Pam with nonstick spray and brown ground turkey
Role one portion into small whole-wheat tortilla
Add sliced tomatoes and salsa with low-fat cheese

CHICKEN PASTA PARMESAN

Brush 2 portions of chicken with 2 eggs whites and
Roll in Breadcrumbs
Season with black pepper and cayenne pepper
Heat 1 tablespoon of canola oil in pan
Cook until golden brown
5 minutes on one side
Top with ½ cup of tomato sauce
Sprinkle with fat free Parmesan cheese
Place over whole-wheat pasta
Serve with salad- oil and vinegar, vinegar and lemon and pepper

HOMESTYLE CHILI WITH POTATOES

2 Servings
Coat with non-stick spray
Brown ½ cup onion
½ cup celery
½ cup of mushroom
2 portions of extra lean ground beef or turkey
Add 1-cup tomato sauce
2 portions of diced potatoes
Season with chili powder
Cayenne pepper and black pepper
Simmer 15-20 minutes until pot are tender

BEEF WITH FRIUT SALSA

1-diced peach
1-diced or peeled kiwi
1-diced red tomato, ½ small diced red onion
½ cup fresh basil, juice and grind
Toss with pepper
Grill 2 portions of extra lean top sirloin steak. Pour salsa over steak and serve with

BAKED FRIES

2 portions of white potatoes
Cut 1/8'' thick; toss slices in boil with egg white and Cajun
Seasoning spray a baking sheet with non-stick cooking spray
Bake pot fries at 425* until crispy
20 minutes turn 1 time at 10 minutes
Place fruit salsa on steak and serve with fries

CHICKEN KABOBS

1chicken breast portion sized
½ green pepper
½ red pepper
½ onion
6 small mushrooms
String on skewers-may take 2
Place on grill
Garlic powder or Mrs. Dash
Serve with brown rice

CRUMB CHICKEN

2 portions of chicken ½ cup of Italian Breadcrumbs
2 egg whites, ½ cup of water

Mix egg whites and water together
Breadcrumbs in another bowl
Dip chicken into mixtures
Place on baking dish covered with foil sprayed with Pam
Spray top of chicken with Pam
Bake at 350*, 30-40 minutes
Serve with portions of carbs

SAUSAGE STEW

1 pack jenneo turkey sausage (like the Italian), slice and pour into pan, add 1 can chicken broth, low sodium, chunked potatoes, baby carrots, mushrooms & cabbage cover with water. Add black pepper to taste. Boil & eat.

STEAMED HAM

Take a chunk of Turkey ham and slice. Place into a steamer. Add chunks of potatoes and baby carrots. Sprinkle on some ground cumin. Steam for about 15 min. and it's time to eat.

SOUTHWESTERN CHICKEN WRAP

Place a portion of carving board southwestern chicken breast on fat-free or vegetable tortilla. Add spoon of black beans. Sprinkle with low-fat cheese. Microwave till warm. Serve with salsa & little low-fat sour cream. Eat 1-2 depending on portion size.

HAM & PEAS
Take a chunk of turkey breast & cut into chunks add to a pot of cooked black-eyed peas. Season to flavor. Make sure to eat a vegetable

QUESADILLA

On a whole-wheat tortilla. Thin a layer of fat-free pizza cheese, 20 portions of lean ground beef then another layer of cheese and top with diced green onions. Place second whole-wheat tortilla on top. Bake at 200-250 for 8 minutes, flip and 5 more minutes. Serve with salsa or fat-free ranch dressing.

MEXICAN CASSEROL

2 cups of brown rice
2 lbs of lean ground beef or turkey
1 cup of salsa
1-cup fat-free cheese
1 can of black beans
Cook rice, ground beef together. Then 1 can of black beans, salsa and cheese. Heat and serve.

TURKEY SOUP

Place 16-20 water to a boil
2-chicken bouillons
1 portion turkey breast cut into small pieces
1 serving of spinach
1 portion of gnocchi-potato pastas
Teaspoon of dill weed, cayennes pepper. When gnocchi floats, simmer for 5 minutes.

EGGWHITE SALAD SANDWICH

Boil 2-6 eggs
Cut in1/2, and remove yolk. Place egg whites in bowl. 1 tablespoon of fat-free mayonnaise. ½ tablespoon of mustard. Mash with fork, spread on one slice of toasted wheat bread and sprinkle with pepper. Serve with fresh baby carrots.

CHICKEN SALAD PITA

1 can of all white chicken
Tablespoon of fat-free mayonnaise and sweet relish. Toast whole-wheat pita bread, stuff with salad. Serve with favorite vegetable.

TUNA SALAD

1 can of tuna with 4 hard-boiled chopped eggs without the yolk and 1 with
1 tablespoon of mayonnaise, dill relish. Serve on wheat bread and with veggie sticks or salad.

YOGURT CRUNCH

Mix 40 oz of yogurt
4 oz of cottage cheese
Sprinkle with 2 tablespoons of grape nuts

FAST AND EASY PASTA SALAD

½ cup of pasta, 1portion of turkey ham, diced red onions and peppers, ½ tablespoon mayonnaise. Precook pasta the night before and everything the next day.

BREAKFAST GRANOLA

10 cups of rolled oats
10 cups of rolled rye
2 cups of sunflower seeds
1 cup of chopped almonds
2 cups of bran
1 cup of sesame seeds
1 cup of sunflower oil
½ cup honey
2 cups of raisins (optional)

Mix all ingredients except raisins
Spread in 1 in. layers on cookie sheets
Bake at 400* for 5 minutes
Remove from oven and add raisins
Refrigerate or freeze

SKILLET TOMATO BEEF PASTSA

6 0z. Uncooked pasta
1lb. Lean ground beef or turkey
1 medium onion, chopped
1 can of green beans
1 can of diced tomato
Cook pastas according to package directions
Brown beef and onion in large skillet while pasta is cooking
Add beans and undrained tomatoes; mix well. Add pasta and heat through. Season to taste with salt or pepper. Garnish with chopped parsley, and serve with fat-free parmesan cheese, if desired.

MEXICAN CASSEROL

SERVES 6
2 cups brown rice, 2 1bs. Ground turkey, 1 cup salsa, 1 cup low-fat or fat-free cheese 1 can black beans. Cook rice and add all the other ingredients. Heat and serve.

WHITE CHICKEN CHILI

Boil portions of chicken in water and 1 can low-sodium chicken broth. When cooked add 1-2 cans navy beans, 1 can crushed tomatoes, add cumin.

CHICKEN SOUP

Boil portions of chicken and add 1 can low-sodium chicken broth add baby carrots and potatoes, mushrooms, and celery if desired. When boiling add a little whole wheat pasta.
Add Mrs. Dash.

POWER PACKED OATMEAL

1 SERVING OATMEAL
½ CUP SKIM MILK-ADD AFTER IT'S COOKED
1 SCOOP PROTIEN POWDER
SMALL HANDFULL SUNFLOWER SEEDS
½ BANANA
CINNIMON

CHOCOLATE PEANUT BUTTER OATMEAL

1 Serving oatmeal- pour in ½ cup skim milk, chocolate protein powder, stir in a little natural peanut butter

HEARTY CRUSTES POTATOE SLICES WITH EGGS

Cut portion of baking potato into slices ½, Microwave 2 min. or until tender, place on broiling pan. Top with Tablespoon low-fat cheese. Place under broiler accompany with 4 scrambled egg whites.

ZESTY BREAKFAST BURRITO

2 TBS. Fat free refried black beans, smooth onto small whole wheat, vegetable, or fat-free tortilla. 4 Scrambled egg whites -cook with 1 TBS chopped onion, ½ TBS low-fat cheese, top with 1 TBS low-fat sour cream, 2 TBS salsa.

SPINACH-MUSHROOM-ONION EGGWHITE OMELET

Brown onion and mushrooms in tablespoon oil, add spinach and egg whites
Serve with toast and salsa

QUICK FIX

1 whole-wheat eggo waffle, top with low-fat yogurt and sprinkle of almonds.
Serve with 3-4 slices Jenneo 97% fat-free turkey bacon - microwave.

LITE SNACKS

3-4 boiled egg whites with Mrs. Dash
Toast with yogurt
Low-fat cottage cheese with pineapple (any fresh fruit)
Canned fruits have added sugars