Breakfast
Baked Vanilla Oatmeal with Nutmeg
Makes 8 Servings Nonstick cooking spray 3 cups old-fashioned rolled oats 1 1/2 tsp. baking powder 1 tsp. ground nutmeg 1/4 tsp. sea salt (or Himalayan salt) 3 cups unsweetened almond milk 1 tsp. vanilla extract 2 large eggs 1/4 cup unsweetened applesauce 2 Tbsp. raw honey Preheat oven to 400° F. Lightly coat a 2-quart baking dish with spray. Combine oats, baking powder, nutmeg, and salt in a medium bowl; mix well. Set aside. Combine almond milk, extract, eggs, applesauce, and honey in a large bowl; whisk to blend. Add oat mixture to milk mixture; mix well. Pour mixture into prepared baking dish. Bake for 35 to 40 minutes, or until top has browned. Calories 170 Protein 6g Carbs 27g Fiber 4g Fat 4g |
Multi-Grain Banana Pancakes
4 servings of 2 pancakes each 1 large egg, lightly beaten 1 Tbsp. coconut oil, melted 1 cup low-fat milk 1/4 cup nonfat plain yogurt 1 very ripe medium banana, mashed 1 Tbsp. raw honey 1/2 cup whole wheat flour 1/2 cup all-purpose flour 1/4 cup old-fashioned rolled oats 3 Tbsp. wheat bran 2 Tbsp. chopped raw almonds 1 1/2 tsp. baking soda 1/2 tsp. sea salt Nonstick cooking spray 4 tsp. pure maple syrup Combine egg, oil, milk, yogurt, banana, and honey in a medium bowl; whisk to blend. Set aside. Combine flours, oats, bran, almonds, baking soda, and salt in a medium bowl; mix well. Add flour mixture to egg mixture; mix until just blended. Heat large nonstick skillet, lightly coated with spray, on medium-high heat. Spoon about . cup batter into skillet for each pancake; cook for 1 to 2 minutes or until bubbles form on top. Flip with spatula and cook for 30 seconds. Repeat with remaining batter. Serve pancakes topped evenly with maple syrup. Calories 280 Protein 10g Carbs 48g Fiber 5g Fat 7g |
Lunch
Dijon Chicken Pocket
Makes 1 Serving 2 oz. cooked chicken breast shredded 2 tbsp. plain nonfat Greek yogurt 2 tsp Dijon mustard 1 tsp raw pecans 1 6inch whole wheat pita cut in half to make pockets Fresh parsley sprig, chopped Combine cooked chicken breast, yogurt, mustard and pecans in a small bowl; mix well. Fill both pita halves evenly with chicken mixture. Garnish with parsley if desired. Cals 308 Protein 27g Carbs 38g Fiber 5g Sugar 2g Fat 6g |
Turkey Wrap
Makes 1 Serving 1/2 avocado peeled, sliced and diced 1/2 cucumber sliced or diced 3 leaves of romaine chopped or shredded 1 tomato diced or sliced 1- 6inch whole wheat tortilla 1 tbsp non-fat dressing Place first five ingredients on tortilla. Drizzle with dressing. Wrap and enjoy. Cals 351 Protein 23g Carbs 36g Fiber 8.5g Fat 17g |
Dinner
Broiled Halibut with Lemon-Thyme Butter
Makes 4 servings 4 6 ounce halibut filets Lemon-Thyme Butter 1 tbsp.butter melted 1/4 cup water Juice squeezed from 1 large lemon 2 tbsp. dried thyme 1 tbsp. salt 1 tbsp. pepper Combine lemon-thyme butter ingredients in a small bowl. Preheat broiler. Place filets on broiling pan. Surface of halibut should be 3 to 4 inches from broiler. Brush filets with butter often. Broil 10-15 minutes or until halibut flakes easily with fork. Serve with mashed turnip and potatoes. Cals 235 Protein 38g Carbs 2g Fiber 1g Fat 7g |
Mango Salsa
Makes 2 servings 1/2 mango diced 2 tbsp. minced onion 2 tbsp. tomatoes diced 1 tsp jalapeño pepper minced 1tsp chopped fresh cilantro Combine mango salsa ingredients in a bowl and refrigerate while preparing fish. When ready to serve, top fish with mango salsa. Cals 275 Protein 3g Carbs 36g Fiber 8g Fat 1g |