Couscous-stuffed tomatoes w/ roasted veggies

2 large vine tomatoes
1 cup couscous w/ water (according to plain couscous container)
Parsley
1) cook couscous according to package. Add parsley.
2. Stuff tomatoes and put in oven (w/ veggies) for 10-15 minutes or until couscous is toasted.

Roasted Veggies: onions, zucchini,2 cloves of garlic, can of chickpeas, whole mushrooms
Tofu (Cubed)
1) Drizzle with olive oil.
2) Bake in 375 degrees for 20-30 min.

Broccoli - steamed

French Bread Pizza

2 toasted, thin slices of French Bread
2 x 1/2 tbsp greek yogurt or 2 x 1 tsp light sour cream (for bread)
Baked veggies/protein - jalepenos, garlic, tomatoes, chickpeas, tofu, veggie burger, corn, onion (cooked at 400 degrees for 20-30 min) drizzled with olive oil

Rainbow salad

Spinach
Romaine lettuce
Tangelo
Grapes
Sunflower seeds
Carrots (shredded)
Brick Swiss cheese (shredded)
Cucumber
Onion
Strawberries
Sunflower seeds

Fruit salad w/ homemade granola and low-fat yogurt

Strawberries
Oranges
Grapes
Banana
Apple

Baked peach, strawberry and apple crumble

4 strawberries (sliced)
1 apple (sliced)
1 peach (sliced)
1/4 cup oats
1 tsp honey
1/2 tbsp smart balance butter
cinnamon, all spice
1 tbsp flax seed
raisins, sunflower seeds, peanuts
(baked at 350 degrees for 15-20 minutes)

Apricot and apple granola

1/2 tbsp natural peanut butter
1 tsp olive oil
2 tsp smart balance butter
1/8 cup each of raisins, sunflower seeds, chopped peanuts
2 tsp flax seed
1 tbsp whole wheat flour
1/2 cup oats
1 tbsp honey
6 apricot halves (canned)
1/4 cup apple (sliced)
(cooked at 375 degrees for 20 minutes)

Strawberry and peach homemade whole wheat pancakes

1/4 cup whole wheat flour
2 tbsp oats
Small handful of raisins, sunflower seeds, peanuts
Cinnamon
1 tbsp flax seed
1/8 cup skim milk
1 egg
1 tsp baking soda
Strawberries and peaches (sliced)
Toppings: drizzle of honey, natural PB and banana slices
Side: 2 egg whites w/ 1/8 cup ski milk

Tofu-egg salad

1/2 cup chopped onions
1/3 block crumbled tofu (firm)
2-3 cloves crushed garlic
1 tbsp cilantro (chopped)
Pepper, cayenne pepper
1 tsp horseradish
1/8 cup salsa
1/8 cup canned chili tomatoes or 2 fresh roma tomatoes
1/8 cup chopped jalapenos
2 tbsp Greek yogurt (or plain yogurt)
6 hardboiled eggs (4 egg whites, 2 whole eggs -sliced/chopped)
1 ounce brick Swiss cheese (shredded)
3 large celery sticks (chopped)

1. Mix all ingredients together.
*It's so much better after you refrigerate it for 12-24 hours.





Here was the dinner the other night:
*For asparagus: I steamed asparagus in a little water on medium heat for 5-8 minutes. I turned off burner, drained water from pot, added 1 clove garlic (chopped) and 1 tsp smart balance butter to pot. Mixed together and covered.


(Karel's plate: hummus on french bread)


(My plate: 1/2 flat bread (from local HALA store))

Homemade Caesar Dressing

2 tsp olive oil
2 tsp egg yoke (I used a piece of yoke from my egg salad)
1 tbsp greek yogurt
1 tbsp light sour cream
1 tsp fresh lemon juice
1 tbsp Parmesan cheese
1 large clove garlic (crushed)
Dash of pepper
Water

1. Mix all ingredients, except water, with a fork in a bowl.
2. Slowly add 1 tsp of water until dressing is "creamy" and drips off your forks

Crunchy Oatmeal Raisin Cookie

3 egg whites
1 tbsp light brown sugar
1/8 tsp cream of tarter
1 tsp almond extract
2 tsp honey
dash of all spice and cinnamon
1 tsp baking soda
1/2 cup oats
1/4 cup whole wheat flour
1/8 cup raisins (chopped)
1 tbsp dark chocolate (shaved chocolate bar)
1 tbsp flax seed

1. Preheat oven to 325 degrees. Spray a non-stick pan w/ non-stick spray
2. Combine honey, spices, baking soda, oats, whole wheat flour, raisins, dark chocolate and flax seed in a large bowl. Mix well.
3. In a separate bowl (not glass), beat egg whites, cream of tarter, almond extract and brown sugar until stiff peaks form.
4. Gently fold in oat-mixture into egg whites, by 1/4 cup. Be sure to fold softly but enough to prevent clumps in flour.
5. Place batter on pan by the spoonful (small spoonful).
6. Bake for 15-20 min. or until cookies are hard.

French Toast and Eggs

*2 slices french bread cooked in egg mixture (below)
*2 egg whites (w/ a little yoke) + 2-3 tbsp skim milk (after I cooked the french toast I added 2 tbsp part-skim, shredded mozzarella cheese and pepper and cooked the eggs-open omelet-style)
*extra's - a little chopped dark chocolate, cinnamon and drizzle of honey for my french toast
*1/2 chopped peach and piece of banana (sliced)

Flour-less Zucchini Raisin cookies

*2 zucchini's (Shredded)
*1 tbsp dark chocolate (shredded)
*1/8 cup raisins
*1/4 cup crushed pineapple
*1 cup oats
*1 tsp baking soda
*1 tsp vanilla extract
*1 tsp cinnamon
*1 tsp all spice
*1 egg
*1/8 cup skim milk
1) Mix all ingredients together
2) Place in small piles on non-stick cooking sheet (it will be a little runny)
3) Cook at 375-degrees for 15-20 min. or until firm on top
4) As soon as you remove cookies from the oven, drizzle a little honey over each cookie

Creamy recovery whey protein smoothie

*1/3 ripe banana
*1 scoop body fortress vanilla whey protein
*1 tsp glutamine
*2 tsp flax seed
*1/8 cup skim milk
*1 tsp peanut butter
*Dash of cinnamon
*3 ounces low-fat yogurt
*1 tsp dark chocolate (shaved)
*1/4-1/3 cup water
*6 ice cubes

Zucchini fries

1 Zucchini
Pepper
Drizzle of olive oil
(optional: marinara sauce)

1. Cut Zucchini in half (long ways) and then in half (middle). Slice into small fries.
2. Drizzle with olive oil in bowl and mix well. Top with pepper.
3. Bake at 400-degrees for 10-15 min. or until fries are soft and a little crisp.
4. Dip in marinara sauce




My plate:


Karel's plate: