R E C I P E S 
GARDEN TOMATOE SAUCE - FROM SCRATCH INGREDIENTS (makes about 6 cups)
· 5 pounds cored whole tomatoes, fresh or frozen (2c = 1pound), diced
· 3 tablespoons extra-virgin olive oil (* I used red wine vinegar instead and it was so worth it)
· 2 medium onions, chopped
· 4 cloves garlic, minced...
Get the rest of the recipe here!
ZUCCHINI OATMEAL COOKIES PRINTABLE VERSION 3 TB greek yogurt (plain flavor)
3/4 c splenda or truvia
3 large egg whites
1 tsp vanilla
2 1/2 c oat flour (grind your own from oatmeal) or whole wheat flour
1 tsp salt
2 tsp cinnamon
1 tsp baking soda
2 c zucchini, grated (variation: 2 c mashed bananas may be substituted for zucchini)
3 c oatmeal
1/2 c chocolate chips (sure, throw some chips in there!)
1 c nuts optional
Beat yogurt and egg whites together very well. Then add splenda and vanilla to the yogurt and egg mixture. Add dry ingredients to the wet mixture. Stir in zucchini, oatmeal, chocolate chips (if you are going there) and nuts. Drop onto Pam-sprayed cookie sheet. Bake at 350°F for about 10 minutes.
Easy Fajita’s
PRINTABLE VERSION
I love the pepper-trio mix from Trader Joe’s (it’s red, green, and yellow bell peppers already cut and clean for you!) so much that I had to present this recipe…
∙ 1 package of “Reduced Carb Whole Wheat Wraps” or “Soy and Flax Seed Whole Wheat Wraps” (yes, both are found at Trader Joe’s)
∙ Chicken or Steak strips cooked to your liking (cook extra for lunch tomorrow)
You can keep the recipe this simple and it will be THAT good or use your imagination and add ingredients such as:
∙ Mushrooms ∙ Black beans ∙ Spinach sautéed in garlic
∙ Salsa (without added sugar) ∙ Chobani Yogurt (as your sour cream)
Ok, now that I am starving and drooling over the sound of this….lets chop up the
chicken/steak, sauté in pan w/seasonings to your liking, and cook thoroughly. I prefer chicken and add spicy paprika or Italian seasonings. Sometime I throw in chili powder. Other times I use Tabasco. Gotta love Tabasco!
At the same time, sauté, steam, or roast the bell peppers in a separate pan. I like to drain off the water as I cook the bell peppers. After the peppers are cooked through, add to the chicken/steak mixture.
Warm whole wheat wraps in the microwave. Throw all the ingredients on the table and be creative. Don’t forget to save some for tomorrow!
Chocolate Protein Pancakes
Get your fix of something warm, chocolate, and no sugar for under 150 calories!
Make 3 because they are that good!
Get the full recipe here. PRINTABLE VERSION
Clean Eating Mac-N-Cheese
Try this clean eating version of mac-n-cheese. You will love it and so will everyone else!
Get the full recipe here. PRINTABLE VERSION
For the love of Valentine's Day, I could not resist and have included a second recipe for you love-birds or you single-birds! If you are planning a romantic dinner and perhaps looking for low-glycemic dessert idea, look no further!
Greek Yogurt
Dessert with
Hazelnut Agave
and Shaved Dark
Chocolate
(Makes 2 servings) Printable version
I recently posted Flourless and (almost) Sugar Free Cookies with Peanut Butter and Chocolate, and they are great for a casual Valentine's Day treat. If you are looking for a more sophisticated dessert option, I highly recommend this protein packed dessert. Oh how romantic!
10 oz. plain Greek yogurt, lowfat or fat free. I am a huge fan of Chobani (click here for a coupon), but Fage Total 0% Greek Yogurt is just as good.
2 T Hazelnut Flavored Agave Nectar * (or use regular amber agave)
4 tsp. shaved dark chocolate (look for dark chocolate with the lowest amount of sugar you can find)
Use a cheese grater to shave 4 tsp. dark chocolate into a small bowl. Divide yogurt into two bowls. Drizzle 1 T hazelnut flavored agave nectar over each bowl of yogurt. Sprinkle 2 tsp. shaved dark chocolate over the top and serve.
* Agave Nectar - a delicious and low-glycemic natural sweetener that's safe for diabetics too. The light and amber varieties of agave have been around for some time and more recently flavored agave nectar has come about. You can find hazelnut flavor along with Vanilla, Irish Cream, Amaretto, and Cappuccino flavors as well.
Happy Valentine’s Day Everyone!
Flourless and (almost) Sugar Free Cookies
with Peanut Butter & Chocolate PRINTABLE VERSION
Makes 24 small cookies
You won’t be the only delicious one this Valentine’s Day!
• 2 eggs (If you are crazy like I am, you can use 3 egg whites instead)
• 1 cup Splenda
• 2 T brown sugar (or use 2 T Splenda Brown Sugar Blend or 1 T Splenda + 1 T brown sugar)
• 3 T unsweetened cocoa powder
• 1 tsp. baking powder
• 1 tsp. vanilla
• 1/2 cup almond meal
•1 cup natural peanut butter (that means REAL peanut butter, NOT Jif). * I pour off all the oil that is on the top when you first open the jar. I recommend this to cut down on the fat but also so your cookies don't turn out oily.
Preheat oven to 350F/175C. Spray cookie sheet with non-stick spray.
In plastic bowl, add eggs, Splenda, brown sugar (or substitute described above), cocoa powder, baking powder, and vanilla. Use hand beater or mixer to beat together for about 30 seconds. Add almond meal and beat 15-20 seconds. Add peanut butter and beat until well mixed. Dough will be stiff.
Use a small spoon to measure out about 2 tsp. of dough and roll into a ball. Arrange cookies in on baking sheet and allow enough room to smash down cookies with a fork. Smash cookies to about 1/2 inch thick. Bake for 15-17 minutes, or until top feels firm and cookies look done. Let cool a few minutes before eating.
Enjoy this Valentine’s Day with your sweetie or make these cookies just because! It’s a great treat and only a small-cheat! With the natural PB and very low sugar content, this ‘cheat’ will not spike your blood sugars like a kiss from your sweetheart might;-)
Makes: About 9 cups
Time: 30 minutes
- 5 cups rolled oats or other rolled grains
- 3 cups mixed nuts and seeds such as sunflower or sesame seeds, walnuts, pecans, almonds or cashews (in their RAW form of course and do NOT use the brand name Planters)
- 1 to 2 cup Puffins or Shredded Wheat cereal (cinnamon or plain flavor to your liking)
- 1 teaspoon cinnamon, or other spices to taste
- 1/2 to 1 cup honey or maple syrup, or to taste
- Salt (if you think you need to add it)
- 1 teaspoon vanilla (optional)
- 1 to 1 1/2 cups dried cherries or chopped dried fruit to your liking
1. Heat the oven to 350°F. In a large bowl, combine the oats, nuts and seeds, cinnamon, sweetener and vanilla if using; sprinkle with a little salt. Toss well to thoroughly distribute ingredients. Spread the mixture on a rimmed baking sheet and bake for 30 minutes or a little longer, stirring occasionally. The granola should brown evenly; the darker it gets without burning, the crunchier it will be.
2. Remove pan from oven and add cereal. Cool on a rack, stirring now and then until the granola reaches room temperature. Put in a sealed container and store in refrigerator; it will keep for a few weeks.
* Try it with a side of Chobani yogurt or mix the granola in…either way, great protein source and it will get your metabolism kickin’!
SEASONED GROUND BEEF AND SPAGHETTI SQUASH PRINTABLE VERSION
Get plenty of nutrients while getting your protein!
INGREDIENTS
1 lb 95% fat free ground beef (or ground turkey/chicken)
1 teaspoon salt-free steak seasoning
1 spaghetti squash
1 cup water
Tabasco sauce
DIRECTIONS
Cook/prepare the ground beef as you would normally. I suggest using the ‘George Foreman Grill’ for the quickest and healthiest way!
While the ground beef is cooking, prepare the spaghetti squash. I use the microwave. Cut the squash in half (If you only need to prepare one half of the squash now, store the other half in the refrigerator w/plastic wrap over it). Clean-out the seeds from the middle. Place 1 cup water in each half. Place the squash in a bowl to help it balance and keep the water inside. Cook on HIGH for 3-6 minutes. The timing depends on the size of the squash. You will know it is done when the sides fall in when trying to lift it out of the bowl. Use a fork to scrap the ‘spaghetti’ out! 
When the ground beef is cooked thoroughly, sprinkle on the steak seasoning to your liking. Place ground beef over top your ‘spaghetti’ and add a few dashes of Tabasco sauce or spray butter as you wish!
Spaghetti squash yields about 40 calories per cup, so enjoy! Read more about spaghetti squash!
BANANA BREAD PRINTABLE VIEW
This recipe uses no butter or oil but is still quite moist due to the unsweetened apple sauce! You think that cooking on a hot summer day is the last thing you want to do but the next morning this banana bread is oh-so-good...with some spray butter and cinnamon sprinkled on!INGREDIENTS
1 1/4 cup whole wheat flour
1/4 cup all purpose flour
1/2 cup oats (this can be shredded in a food processor if you want)
1/4 cup splenda
1 teaspoon baking powder
1/2 cup UNSWEETENED applesauce
2 egg whites
1/2 cup PLAIN yogurt (Chobani brand is preferred)
1 teaspoon vanilla extract
2 medium ripe bananas
1 teaspoon cinnamon
1/2 teaspoon nutmeg
DIRECTIONS
1. Preheat your oven to 350F and spray loaf pan with PAM spray.
2. Mash the bananas and mix the egg whites, yogurt, splenda, applesauce and vanilla extract.
3. In a separate bowl, mix the flours, baking powder, oats, cinnamon and nutmeg together.
4. Combine dry and wet until just mixed. Do NOT over-mix this healthy banana bread or it will come out of the oven like a brick! Spoon the mixture into your prepared loaf pan.
5. Bake in preheated oven at 350F oven for about 40 minutes. Check to see if the loaf is ready by inserting a knife into the center of the loaf. It should come out completely clean when it’s ready.
6. Allow to cool in the loaf pan for 10 minutes and then remove. Allow to cool on a wire rack completely before placing in Ziploc bag or containers for storage (the bread will become soggy if you do not let it cool first.
TIPS:
• If your mixture looks to dry you can add a little more applesauce.
• You can add sliced almonds or walnuts if you need an extra calorie boost before/after a workout!
• Gotta try this...smear some peanut butter or almond butter on a warm slice!
Delicious and nutritious!
Crab Cakes PRINTABLE VIEW
This past week, you should have received the Trader Joe’s booklet...I am sitting here skimming through and thank goodness, good ol’ Trader Joe’s reminded me how delicious their canned crab meat is! At first, I was skeptical myself, but trust me...this is good stuff. So let’s revisit this protein-packed feast and make a meal out of it! It seems like a lot of ingredients but it will be worth it!
Ingredients:
Two 6-oz. cans crab meat, drained (about 1 cup drained crabmeat)
2 1/2 slices light bread (40 - 45 calories each with around 2g fiber per slice), lightly toasted
¼ cup fat-free swiss or mozzarella cheese, shredded, ROOM TEMPERATURE (KRAFT makes a good version)
3 TBS fat-free liquid egg substitute (or 1 large egg white)
2 TBS finely diced onion
2 TBS finely diced celery
1 TBS fat-free mayonnaise
1/2 TBS Best Foods/Hellmann's Dijonnaise
1/2 TBS finely chopped parsley
1 tsp minced garlic
1/2 tsp lemon juice
6 sprays of spray butter (such as Parkay Spray or I Can't Believe It's Not Butter Spray)
1/4 tsp Worcestershire sauce
dash hot pepper sauce (like Tabasco)
dash salt, or more to taste (if you prefer)
dash black pepper, or more to taste
PAM nonstick spray
Optional: lemon wedges
Directions:
Preheat oven to 450 degrees.
Tear lightly toasted bread into pieces and place in a food processor or blender. Pulse until reduced to breadcrumbs, and then transfer to a medium bowl. I have also used Shredded Wheat as bread crumbs before. Use the method you prefer.
Add crab meat, parsley, garlic, salt, and black pepper to the bowl, and gently mix until combined. Add onion and celery, then lightly mix again. Set aside.
Add shredded cheese to a small bowl. Add egg white, mayo, Dijonnaise, lemon juice, spray butter, Worcestershire sauce, and hot pepper sauce. Whisk until smooth and pour over the crab meat mixture. Using a rubber spatula, gently fold the liquid mixture into the crab meat mixture. If you like, add additional salt and black pepper to taste.
Prepare a medium-large baking dish (such as a Pyrex glass dish) by spraying with PAM nonstick spray. Take one-third of the crab cake mixture (about 3/4 cup) from the bowl. Gently form into a ball, place it in the baking dish and flatten into a cake about 1-inch thick -- repeat twice with remaining crab mixture so that you have 3 cakes in the baking dish.
Bake in the oven for 14 - 15 minutes until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional lemon wedges for squirting!
MAKES 3 SERVINGS
Enjoy!