Pear
Cucumbers
Tomatoes
Sunflower Seeds
Raisins
Shredded cheese (a little pinch)
Romaine lettuce
Refreshing salad
Egg whites (hardboiled with a little yoke added to the salad)
Pear
Cucumbers
Tomatoes
Sunflower Seeds
Raisins
Shredded cheese (a little pinch)
Romaine lettuce
Pear
Cucumbers
Tomatoes
Sunflower Seeds
Raisins
Shredded cheese (a little pinch)
Romaine lettuce
Chickpea ball
1 can chickpeas (rinsed and drained)
1/4 cup green pepper (sliced)
1 clove garlic
No-salt seasonings
1 tsp olive oil
1. In a medium pot, add olive oil and chopped garlic. Heat to medium heat.
2. Add chickpeas and cover for 5-10 min. Stir occasionally.
3. When chickpeas get soft, add peppers and seasonings and mash/crush with a spatula (or fork).
4. Continue cooking for 2-4 more minutes and turn off burner.
5. Take a few spoonfuls and form into a ball.
(you can also use this as a spread/substitute for hummus
1/4 cup green pepper (sliced)
1 clove garlic
No-salt seasonings
1 tsp olive oil
1. In a medium pot, add olive oil and chopped garlic. Heat to medium heat.
2. Add chickpeas and cover for 5-10 min. Stir occasionally.
3. When chickpeas get soft, add peppers and seasonings and mash/crush with a spatula (or fork).
4. Continue cooking for 2-4 more minutes and turn off burner.
5. Take a few spoonfuls and form into a ball.
(you can also use this as a spread/substitute for hummus
Crunchy Potato Chips
2-3 medium potatoes (softened so that the inside of the potato is slightly hard but slice-able. Typically around 4-5 min.)
2-3 tsp of olive oil
Pepper
1. Preheat oven to 400 degrees.
2. Peel potatoes and thinly slice.
3. Spread on baking sheet (lined with tinfoil) and drizzle with olive oil (measure before you drizzle). Sprinkle with pepper and any other no-salt seasonings (ex. paprika, basil, cumin).
4. Bake for 30-40 min or until potatoes turn brown and begin to puff.
2-3 tsp of olive oil
Pepper
1. Preheat oven to 400 degrees.
2. Peel potatoes and thinly slice.
3. Spread on baking sheet (lined with tinfoil) and drizzle with olive oil (measure before you drizzle). Sprinkle with pepper and any other no-salt seasonings (ex. paprika, basil, cumin).
4. Bake for 30-40 min or until potatoes turn brown and begin to puff.
Apple pie oatmeal
1/2 gala apple (chopped)
1/4-1/3 cup oats
Spoonful of peanuts and raisins
Small spoonful of wheat germ
Cinnamon
Water
Optional topping: drizzle of honey or a little chopped dark chocolate when oatmeal is warm
1/4-1/3 cup oats
Spoonful of peanuts and raisins
Small spoonful of wheat germ
Cinnamon
Water
Optional topping: drizzle of honey or a little chopped dark chocolate when oatmeal is warm
Desert strawberry smoothie
1/2 - 1 scoop vanilla Whey protein (Body Fortress)
1 tbsp wheat germ
Cinnamon (I probably use a tsp or two)
3 ounces low fat strawberry yogurt
3 BIG strawberries (washed, top removed - best if fresh and then frozen ahead of time)
1/4 cup skim milk
4-6 dark chocolate chips
Ice (5-7 cubes)
Water (about 1/4-1/3 cup)
1. Put all ingredients in blender, except water. Pulse until ice cubes are crushed.
2. Slowly add water as you blend on low and stop blending until the smoothie meets your consistency needs.
*I like my smoothies like a milkshake so I don't add a lot of water.
Depending on my workout length/intensity, I love warm oatmeal with a cold smoothie (while my oatmeal is cooking I put my smoothie in the freezer).
1 tbsp wheat germ
Cinnamon (I probably use a tsp or two)
3 ounces low fat strawberry yogurt
3 BIG strawberries (washed, top removed - best if fresh and then frozen ahead of time)
1/4 cup skim milk
4-6 dark chocolate chips
Ice (5-7 cubes)
Water (about 1/4-1/3 cup)
1. Put all ingredients in blender, except water. Pulse until ice cubes are crushed.
2. Slowly add water as you blend on low and stop blending until the smoothie meets your consistency needs.
*I like my smoothies like a milkshake so I don't add a lot of water.
Depending on my workout length/intensity, I love warm oatmeal with a cold smoothie (while my oatmeal is cooking I put my smoothie in the freezer).
Sweet potato fries
1 large sweet potato (or two medium potatoes)
1-2 tsp olive oil
Cinnamon and pepper
1. Preheat oven to 450 degrees.
2. Warm sweet potato (washed) until mostly cooked (about 6-7 min. in microwave - stab a few tips with a fork).
3. Remove skin from hot potato and cut into fries (you may need to wait until potato is cool before cutting).
4. Place fries in a large bowl and toss with olive oil.
5. Place fries on baking sheet (lined with tinfoil) and sprinkle with your choice of seasoning (I used pepper for half and cinnamon for half).
6. Bake for 25-35 min or until the fries begin to "burn". Switch to broil for 5 min and remove from oven.
1-2 tsp olive oil
Cinnamon and pepper
1. Preheat oven to 450 degrees.
2. Warm sweet potato (washed) until mostly cooked (about 6-7 min. in microwave - stab a few tips with a fork).
3. Remove skin from hot potato and cut into fries (you may need to wait until potato is cool before cutting).
4. Place fries in a large bowl and toss with olive oil.
5. Place fries on baking sheet (lined with tinfoil) and sprinkle with your choice of seasoning (I used pepper for half and cinnamon for half).
6. Bake for 25-35 min or until the fries begin to "burn". Switch to broil for 5 min and remove from oven.
Sweet quinoa salad
1/4 cup cooked quinoa (I made 1 cup and added a dash of cinnamon, a giant clove of garlic and a dash of pepper and cumin after the quinoa was cooked)
1 hardboiled egg
A little Swiss cheese (shredded)
Spinach
Roma Tomato
Apricot (Fresh)
Strawberries (I bought 4 cartons yesterday...$1.39 at Wal-Mart!!!)
Chives (fresh)
Seeds (sunflower and pumpkin mix)
1 hardboiled egg
A little Swiss cheese (shredded)
Spinach
Roma Tomato
Apricot (Fresh)
Strawberries (I bought 4 cartons yesterday...$1.39 at Wal-Mart!!!)
Chives (fresh)
Seeds (sunflower and pumpkin mix)
Beautiful Summer salad
Radishes
Spinach/Romaine
Sunflower seeds
Celery
Tomatoes
Apricots
Strawberries
Broccoli
Carrots
Spinach/Romaine
Sunflower seeds
Celery
Tomatoes
Apricots
Strawberries
Broccoli
Carrots
Strawberry walnut pear salad
1 egg white (sliced)
5 walnuts (chopped)
2 large strawberries (chopped)
Handful spinach
1/2 small Pear (chopped)
5 walnuts (chopped)
2 large strawberries (chopped)
Handful spinach
1/2 small Pear (chopped)
Bread-less veggie & meat vegeatarian pizza
Mushrooms
Green Peppers
Corn
Onion
Garlic
Firm Tofu
*veggies and tofu (cubed) cooked in 1-2 tsp olive oil and topped with 1 tbsp Wheat germ
Broccoli (w/ a little shredded cheese) - steamed
Marinara sauce (heated) - a few spoonfuls
1 veggie burger (chopped) -heated in oven at 400 degrees for a few minutes until slightly crisp
Green Peppers
Corn
Onion
Garlic
Firm Tofu
*veggies and tofu (cubed) cooked in 1-2 tsp olive oil and topped with 1 tbsp Wheat germ
Broccoli (w/ a little shredded cheese) - steamed
Marinara sauce (heated) - a few spoonfuls
1 veggie burger (chopped) -heated in oven at 400 degrees for a few minutes until slightly crisp
Broccoli-Tofu Bake
1/2 cup chopped onion
2 cloves garlic (shredded/chopped)
2 cups broccoli (I used fresh but you can use frozen)
1 cup mushrooms (chopped)
1/2 large green pepper (chopped)
Olive oil
1 egg
1/2 container firm tofu
1 tbsp water
1 tbsp peanuts
1 tbsp horseradish mustard
2 tsp olive oil
1 tsp basil
1 tsp nutmeg
1 tsp pepper
2 tbsp Parmesan cheese
1. Preheat oven to 350 degrees.
2. On a non-stick pan w/ a drizzle of olive oil (1 tsp), cook veggies (1st 5 ingredients) until slightly golden (5-10 min)>
3. While veggies are cooking, blend tofu and rest of ingredients/spices until soft. May need to add 1-2 extra tbsp water to get the tofu mixture going.
4. In a large baking casserole dish (with a little non-stick spray), spread out sauteed veggies.
5. Pour tofu mixture over veggies and spread out with spoon until evenly spread over veggies.
6. Bake for 20-30 minutes or until sauce slightly begins to bubble (or firm).
(This was SO good. It doesn't taste like Alfredo sauce, but it does look like it. However, to me it tastes like stuffed shells).
2 cloves garlic (shredded/chopped)
2 cups broccoli (I used fresh but you can use frozen)
1 cup mushrooms (chopped)
1/2 large green pepper (chopped)
Olive oil
1 egg
1/2 container firm tofu
1 tbsp water
1 tbsp peanuts
1 tbsp horseradish mustard
2 tsp olive oil
1 tsp basil
1 tsp nutmeg
1 tsp pepper
2 tbsp Parmesan cheese
1. Preheat oven to 350 degrees.
2. On a non-stick pan w/ a drizzle of olive oil (1 tsp), cook veggies (1st 5 ingredients) until slightly golden (5-10 min)>
3. While veggies are cooking, blend tofu and rest of ingredients/spices until soft. May need to add 1-2 extra tbsp water to get the tofu mixture going.
4. In a large baking casserole dish (with a little non-stick spray), spread out sauteed veggies.
5. Pour tofu mixture over veggies and spread out with spoon until evenly spread over veggies.
6. Bake for 20-30 minutes or until sauce slightly begins to bubble (or firm).
(This was SO good. It doesn't taste like Alfredo sauce, but it does look like it. However, to me it tastes like stuffed shells).
Fluffy Veggie Omelet (for the vegetarians)
2 eggs (1 whole egg, 1 egg white)
1 tbsp greek yogurt (or 2 tbsp skim milk for a less fluffy egg)
2 tbsp fresh mozzarella cheese
Veggies: broccoli, tomatoes, mushrooms, onions, garlic
1-2 tsp olive oil
1. Preheat skillet to medium heat and add olive oil.
2. Cook veggies for a 4-5 min. Remove from skillet.
3. After scrambling eggs w/ yogurt (or milk) pour into skillet (may need to add a little cooking spray or olive oil). Give a quick scramble with your spatula and then spread out eggs to create an even mixture on pan.
4. Cook for 1-2 minutes and then flip.
5. Add 1/2 of veggies (be sure to prepare lots of veggies, some for you and some for your non-vegetarian dish if necessary) to the omelet and top w/ a little cheese.
6. Close omelet and remove from skillet.
1 tbsp greek yogurt (or 2 tbsp skim milk for a less fluffy egg)
2 tbsp fresh mozzarella cheese
Veggies: broccoli, tomatoes, mushrooms, onions, garlic
1-2 tsp olive oil
1. Preheat skillet to medium heat and add olive oil.
2. Cook veggies for a 4-5 min. Remove from skillet.
3. After scrambling eggs w/ yogurt (or milk) pour into skillet (may need to add a little cooking spray or olive oil). Give a quick scramble with your spatula and then spread out eggs to create an even mixture on pan.
4. Cook for 1-2 minutes and then flip.
5. Add 1/2 of veggies (be sure to prepare lots of veggies, some for you and some for your non-vegetarian dish if necessary) to the omelet and top w/ a little cheese.
6. Close omelet and remove from skillet.
Oatmeal Chicken Parm (for the meat-eaters)
1 serving chicken breast per person (about 3 oz. per person)
1 tsp flax seed
1 tsp wheat germ
1/2 cup instant oats
1 egg white + 1 tbsp water
Pepper, basil, cayenne
Marinara sauce
Parmesan cheese
Garlic clove (chopped)
Mozzarella cheese
1/4 cup Onion (sliced/chopped)
Olive oil (1-2 tsp)
1. Preheat oven to 375 degrees.
2. In a shallow bowl, lightly whisk egg white and water.
3. In another shallow bowl, combine oats, seasonings, flax and wheat germ.
4. In a non-stick skillet with a little olive oil, heat to medium heat.
5. Dip chicken in egg white and then cover in oat mixture (both sides).
6. Place chicken in skillet and cook for 3-4 min. on both sides (or until oats begin to brown).
7. While chicken is cooking, spoon a few spoonfuls marinara in a shallow casserole dish until the bottom is covered. Place onions and garlic on marinara and sprinkle with Parmesan.
8. When chicken is slightly done, remove from skillet and place on marinara. Sprinkle with cheese.
9. Place casserole dish in oven and bake for 15-20 min. or until chicken is completely done.
1 tsp flax seed
1 tsp wheat germ
1/2 cup instant oats
1 egg white + 1 tbsp water
Pepper, basil, cayenne
Marinara sauce
Parmesan cheese
Garlic clove (chopped)
Mozzarella cheese
1/4 cup Onion (sliced/chopped)
Olive oil (1-2 tsp)
1. Preheat oven to 375 degrees.
2. In a shallow bowl, lightly whisk egg white and water.
3. In another shallow bowl, combine oats, seasonings, flax and wheat germ.
4. In a non-stick skillet with a little olive oil, heat to medium heat.
5. Dip chicken in egg white and then cover in oat mixture (both sides).
6. Place chicken in skillet and cook for 3-4 min. on both sides (or until oats begin to brown).
7. While chicken is cooking, spoon a few spoonfuls marinara in a shallow casserole dish until the bottom is covered. Place onions and garlic on marinara and sprinkle with Parmesan.
8. When chicken is slightly done, remove from skillet and place on marinara. Sprinkle with cheese.
9. Place casserole dish in oven and bake for 15-20 min. or until chicken is completely done.
Zucchini casserole
1 zucchini (shredded)
1/2 medium onion (chopped)
2 cloves garlic (chopped)
2 large carrots (peeled and shredded)
1/4 cup fresh mozzarella cheese
1 egg + 1 egg white
1/2 cup sliced mushrooms
1/2 cup white beans
3 roma tomatoes (chopped)
1/4 cup instant oats
Pepper, basil and cumin spices
1. Pre-heat oven to 425 degrees. Spray a little nonstick spray on a casserole dish.
2. Combine all ingredients and stir well.
3. Spoon into casserole dish and press down with spatula.
4. Cook for 25-35 min or until casserole is crispy brown on top.
1/2 medium onion (chopped)
2 cloves garlic (chopped)
2 large carrots (peeled and shredded)
1/4 cup fresh mozzarella cheese
1 egg + 1 egg white
1/2 cup sliced mushrooms
1/2 cup white beans
3 roma tomatoes (chopped)
1/4 cup instant oats
Pepper, basil and cumin spices
1. Pre-heat oven to 425 degrees. Spray a little nonstick spray on a casserole dish.
2. Combine all ingredients and stir well.
3. Spoon into casserole dish and press down with spatula.
4. Cook for 25-35 min or until casserole is crispy brown on top.
Zucchini apple tofu stir-fry
1 Zucchini (sliced)
1/2 container firm tofu (cubed)
Roma tomatoes, mushrooms, garlic, onions (chopped/sliced)
2 spoonfuls marinara sauce
Small gala apple (chopped)
Handful spinach
Curry powder and pepper
1tsp olive oil
1. Add all ingredients except spinach and seasonings to pan w/ olive oil. Mix together.
2. Heat on medium heat until veggies are soft (stir occasionally). After veggies are almost soft, add spinach and stir.
3. When mixture is done cooking, add marinara sauce and seasoning (non-salt) and stir. **THANKS Laura for my homemade CURRY powder!!
4. Cover for 2-3 minutes and turn off heat.
*I Loved the sweetness of the apples with this dish. SOOO good.
1/2 container firm tofu (cubed)
Roma tomatoes, mushrooms, garlic, onions (chopped/sliced)
2 spoonfuls marinara sauce
Small gala apple (chopped)
Handful spinach
Curry powder and pepper
1tsp olive oil
1. Add all ingredients except spinach and seasonings to pan w/ olive oil. Mix together.
2. Heat on medium heat until veggies are soft (stir occasionally). After veggies are almost soft, add spinach and stir.
3. When mixture is done cooking, add marinara sauce and seasoning (non-salt) and stir. **THANKS Laura for my homemade CURRY powder!!
4. Cover for 2-3 minutes and turn off heat.
*I Loved the sweetness of the apples with this dish. SOOO good.
French Onion Noodly soup
French onion soup (this is non-vegetarian due to beef in the ingredients list but you can choose a vegetarian soup instead)
1 can french onion soup
1/2 - 1 cup whole wheat noodles
1 cup water
1. Pour soup and additional water in a large pot. Turn to medium heat.
2. Add noodles and cover until noodles are soft (may need to reduce heat to low after a few minutes to prevent bubbling of water)
Optional: whole grain baguette
*since this is Karel's dinner, I added a few pieces of a whole grain baguette that had been in our fridge for a while. He enjoyed the different textures of the bread and noodles with the soup. He LOVES french onion soup.
1 can french onion soup
1/2 - 1 cup whole wheat noodles
1 cup water
1. Pour soup and additional water in a large pot. Turn to medium heat.
2. Add noodles and cover until noodles are soft (may need to reduce heat to low after a few minutes to prevent bubbling of water)
Optional: whole grain baguette
*since this is Karel's dinner, I added a few pieces of a whole grain baguette that had been in our fridge for a while. He enjoyed the different textures of the bread and noodles with the soup. He LOVES french onion soup.
Post workout strawberry smoothie & Blueberry oat pancakes
1/2 cup skim milk
1 tsp 60%+ cocoa dark chocolate (shaved)
1 scoop whey protein (vanilla body fortress)
1/2 banana (frozen)
1 tbsp chopped walnuts
Dash of cinnamon, pinch of nutmeg
3 large strawberries
Ice
1/4 - 1/2 cup Water
1. Blend all ingredients except water.
2. Slowly add water to meet your consistency needs. I usually have 5-6 ice cubes and add about 4-6 ounces of water to make a thick smoothie.
Oatmeal Blueberry pancakes
1/2 cup instant oats
1/4 cup whole wheat flour
Large handful blueberries
Small handful raisins
1 tbsp cinnamon
1 tsp all spice
1 egg
1/4 cup skim milk
1/4 cup water
1 tbsp flax seeds (ground)
1 tbsp wheat germ
1. Mix together all ingredients except water.
2. Slowly add water until you have a batter that mixes well and drips slowly off your spoon.
3. On a medium pan w/ a little non-stick spray, place large spoonfuls of batter to form your pancakes. Flip after the bottom is slightly golden.
1 tsp 60%+ cocoa dark chocolate (shaved)
1 scoop whey protein (vanilla body fortress)
1/2 banana (frozen)
1 tbsp chopped walnuts
Dash of cinnamon, pinch of nutmeg
3 large strawberries
Ice
1/4 - 1/2 cup Water
1. Blend all ingredients except water.
2. Slowly add water to meet your consistency needs. I usually have 5-6 ice cubes and add about 4-6 ounces of water to make a thick smoothie.
Oatmeal Blueberry pancakes
1/2 cup instant oats
1/4 cup whole wheat flour
Large handful blueberries
Small handful raisins
1 tbsp cinnamon
1 tsp all spice
1 egg
1/4 cup skim milk
1/4 cup water
1 tbsp flax seeds (ground)
1 tbsp wheat germ
1. Mix together all ingredients except water.
2. Slowly add water until you have a batter that mixes well and drips slowly off your spoon.
3. On a medium pan w/ a little non-stick spray, place large spoonfuls of batter to form your pancakes. Flip after the bottom is slightly golden.
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