Mock Pecan Pie

Okay, so you all knew this was coming…a pie made with…BEANS! You know my love of beans in dessert and it doesn’t take a holiday on Thanksgiving! This Mock Pecan Pie gets it’s filling from PINTO BEANS! Pecan Pie is expensive to make (and ESPECIALLY to BUY). However, this recipe will be nice to your pocket book and your waistline. It tastes JUST like Pecan Pie…and you don’t have to take my word for it…well you heard that Del liked it on the videos for the Pie Crust 101 Mini-Class but I also took it to a Relief Society meeting (a church womens organization) and they ALL loved it and didn’t know I did anything to it (Of course, because I didn’t tell them and you shouldn’t tell the people you make this for…well until they proclaim how delicious it is!). In fact, some still probably don’t know! Oh, how I love to use food storage…and to see people’s faces when they realize it is DELICIOUS!

Mock Pecan Pie

1 1/2 C. cooked, drained PINTO beans (you can also use white beans if you don’t have pinto)
1 1/2 C. brown sugar
1/2 C. butter
3 eggs, beaten (3 T. dry egg powder + 1/3 C. water)
1 1/2 t. vanilla
1/2 t. sea salt if desired
1/2-3/4 C. finely chopped pecans (I used more pecans…enough to generously cover the top of the pie)

Cream sugar, butter, eggs, and beans. (If you are using powdered eggs you don’t need to mix the dry egg powder with water first-just put the dry egg powder in with creaming and add the water with the vanilla, which is the next step). Add vanilla and salt. Pour into 9 inch unbaked pie shell (If you missed the Pie Crust 101 Mini Class-check it out for GREAT tips on how to make your own delicious pie crust). Sprinkle the chopped pecans over mixture. Bake at 375 for 25 minutes. Reduce heat to 350 degrees and bake for about 20 minutes more. Pie is done when knife inserted in center comes out clean. Serve with whipped topping or ice cream.

*Source: everydayfoodstorage

Baked Pesto Whitefish

INGREDIENTS
4 Fillets Whitefish or Tilapia
1/4 cup Basil Pesto Sauce
1/2 cup Chopped Tomato

DIRECTIONS
1. Place fish in shallow baking dish.
2. Spoon pesto sauce over each fillet.
3. Bake at 425 for 10-12 minutes or until fish flakes easily with fork.
4. Sprinkle with tomato; serve with lemon wedges, if desired.

Try serving with a simple tossed salad served with Kraft special collection greek vinaigrette and hot cooked Minute rice.

Greek or Mediterranean-Style Whitefish: Omit tomato. Mix pesto with 1/4 cup chopped black olives and 1/4 cup finely chopped red onion. Continue as directed.

Brown Rice with Scallion Confetti

2 cups cooked short-grain brown rice
1/4 cup finely chopped scallions
1 tsp hot sauce, plus more to taste
1 tsp EVOO
1/8 tsp sea salt, to taste

In a medium bowl, combine the rice, scallions, hot sauce, EVOO, and salt. Serve immediately.

Makes 4 (1/2 cup) servings
Calories: 122
Protein: 2g
Carbohydrates: 23g
Fat: 2g
Fiber: 2g

Bake Sweet Potato

Basic Baked Sweet Potato

from Martha

450 degrees.

Pierce sweet potatoes all over.

Bake for 45-50 minutes, until tender.

Cut a deep slit in each potato and push ends together to open.

Dollop greek yogurt on top & Enjoy!

Cheesy Baked Sweet Potato  from The Biggest Loser

Ingredients

1 (6-ounce) sweet potato, scrubbed
1 wedge (3/4 oz) Laughing Cow Light Garlic & Herb Cheese

Directions

With a fork, poke the potato 5 times on each side. Place in a microwave-safe bowl or on a microwave-safe dish. 

Cover the bowl or dish loosely with a paper towel and microwave on high for 5 minutes. 

Carefully flip the potato (it will be very hot) and microwave 3 to 5 minutes longer, or until it is tender throughout. 

You also have the option to bake it, but this is much faster.

Cut an opening stretching from 1 inch from each end and deep enough to open the potato completely without cutting it in half. Spread the cheese evenly in the center, mash it into the potato slightly with a fork to melt, and serve.


Per serving:

166 calories
5 g. protein
31 g. carbs
2 g. fat (1 g. saturated)
10 mg cholesterol
5 g. fiber

Recipe courtesy of The Biggest Loser Family Cookbook.

Greek Vinaigrette

3 Tbsp. yellow mustard
2 Tbsp. apple cider vinegar
1 Tbsp. fat-free plain yogurt
1 1/2 tsp. honey
1 Tbsp. EVOO
2 Tbsp. minced onion
1 tsp. minced garlic
ground black pepper, to taste

Whisk together the mustard, vinegar, yogurt and honey.

Slowly whisk in the oil.

Stir in the garlic and onion.

Season with salt and pepper.

*Makes 4 (2 Tablespoon) servings

Nutrition per serving:
Calories: 44
Carbs: 3g
Fat: 4g

Black Bean Soup

Makes 6 servings

INGREDIENTS

2 cans (15oz each)50% less sodium black beans, drained
1 can (14.5oz) diced tomatoes, in juice
2 cups of water
3/4 cup chopped onion
2 tsp finely chopped seeded jalepeno chile pepper
1 tsp minced fresh garlic
1 tsp ground cumin
red pepper flakes to taste

DIRECTIONS
1. Combine 3/4s of the black beans and half of the tomatoes with water in a large nonstick saucepan.

2. Bring to a simmer over medium heat. Puree with immersion blender until mostly smooth. (Note: when using immersion blender, don’t scratch bottom of pan.)

3. Add onion, chile pepper, garlic, cumin, and remaining beans and tomatoes. Season with freshly ground black pepper and red pepper flakes to taste.

4. Cover pot, leaving lid slightly ajar to allow steam to escape, and reduce heat to low. Simmer 20-25 minutes or until vegetables are tender. Divide soup evenly amoung 6 bowls and serve.

Source: biggest loser recipe

Grilled Pork with Garlic Oil and a Little Salad

Chopped salad is a colorful accompaniment to this lean and lovely dish. Fold the leftovers into a whole grain wrap for a quick and easy lunch. Pork tenderloin, an especially lean cut with less than 5 grams of fat per serving, also provides 62 percent of the daily value for thiamin, a B vitamin that helps cells convert carbohydrates into energy.

Serves: Prep: 2hr 20min Cook: 20min Total: 2hr 40min
INGREDIENTS

PORK:
1/4 cup garlic-infused oil
2 tablespoons freshly squeezed lemon juice
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 pound pork tenderloin, trimmed

SALAD:
1 red bell pepper, coarsely chopped
1/2 hothouse cucumber, chopped
3 scallions, thinly sliced
1/4 cup 1/4 cup chopped fresh parsley


DIRECTIONSTo prepare the pork: Combine the oil, lemon juice, oregano, salt, and black pepper in a small bowl. Coat the pork with 2 tablespoons of the mixture and marinate in the refrigerator for 1 to 2 hours.
To prepare the salad: Combine the bell pepper, cucumber, scallions, and parsley with the remaining oil mixture in a medium bowl. Cover and refrigerate until ready to serve.
Preheat a barbecue grill to medium-hot. Add the pork and brush with its marinade. Grill, turning 2 or 3 times, for 20 minutes or until nicely browned and an instant-read thermometer inserted in the center registers 155°F. Remove from the grill and let stand for 10 minutes.
Carve the pork into slices and serve with the salad.


NUTRITIONAL FACTS PER SERVING
CALORIES 219.6 CAL
FAT 11.2 G
SATURATED FAT 2.4 G
SODIUM 364.1 MG
CARBOHYDRATES 4.5 G
TOTAL SUGARS 2 G
DIETARY FIBER 1.4 G
PROTEIN 24.7 G

from The Flat Belly Diet Cookbook

Baked Chicken Parmesan

Why fry chicken cutlets when you can enjoy an even tastier version by baking them in the oven? To make your own whole wheat bread crumbs, set out a slice of whole wheat bread in the morning. Later in the day, break it into pieces and give it a whirl in the food processor. One slice will make approximately half a cup of crumbs.

Serves: Prep: 10min Cook: 20min Total: 30minINGREDIENTS
1 egg
1 tablespoon water
1/2 cup pine nuts, finely chopped
1/4 cup whole wheat bread crumbs
1/2 teaspoon italian seasoning
4 chicken cutlets (about 3 ounces each)
2 cups prepared marinara sauce
1/4 cup shredded part-skim mozzarella cheese (about 2 ounces)


DIRECTIONS
1. Preheat the oven to 425°F. Coat a baking sheet with cooking spray.

2. Whisk the egg with the water in a shallow dish. Combine the pine nuts, bread crumbs, and seasoning in another shallow dish. Dip the chicken into the egg and then the nut mixture. Arrange on the prepared baking sheet and coat with cooking spray.

3. Bake for 10 minutes. Turn over the breasts and top each with 1/2 cup of the marinara sauce and some of the cheese. Bake for 5 to 10 minutes longer or until the cheese has melted and the chicken is cooked through.


NUTRITIONAL FACTS PER SERVING
CALORIES 335.4 CAL
FAT 18.3 G
SATURATED FAT 3.1 G
SODIUM 689.5 MG
CARBOHYDRATES 15.9 G
TOTAL SUGARS 1.3 G
DIETARY FIBER 3.1 G
PROTEIN 29.3 G

from The Flat Belly Diet Cookbook

Cashew Chicken Stir-Fry

Serves: Prep: 15min Cook: 15min Total: 30min

INGREDIENTS
1/2 cup reduced-sodium chicken broth
1 tablespoon hoisin sauce
1 tablespoon reduced-sodium soy sauce
2 teaspoons cornstarch
1 teaspoon sesame oil
2 teaspoons canola oil
12 ounces boneless, skinless chicken thighs, cut into 1/2" pieces
1 onion, chopped
1 tablespoon grated fresh ginger
2 cloves garlic, minced
1/2 red bell pepper, chopped
1/2 cup roasted cashews


DIRECTIONS1. Combine the broth, hoisin sauce, soy sauce, and cornstarch in a small bowl. Stir until smooth and set aside.

2. Heat the sesame oil and canola oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring, for about 4 minutes or until lightly browned and cooked through.

3. Add the onion, ginger, and garlic and cook, stirring, for 2 minutes longer or until the onion is slightly softened. Add the pepper and cook for 3 minutes longer or until slightly softened. Stir in the cashews and cook for 1 minute longer. Add the reserved hoisin mixture and cook for 1 to 2 minutes longer or until the sauce reaches a boil and thickens.


NUTRITIONAL FACTS PER SERVING
CALORIES 271.7 CAL
FAT 15 G
SATURATED FAT 2.8 G
SODIUM 310.5 MG
CARBOHYDRATES 14.7 G
TOTAL SUGARS 5 G
DIETARY FIBER 1.4 G
PROTEIN 20.7 G

Sesame Chicken with Snow Peas

Serves: Prep: 15min | Cook: 20min | Total: 35min

Ingredients
1 pound boneless, skinless chicken breasts, cut into 1/2" pieces
2 tablespoons reducedsodium soy sauce, divided
4 teaspoons cornstarch, divided
1/2 cup reduced-sodium chicken broth
1/4 cup freshly squeezed orange juice
1 tablespoon canola oil, divided
3 cloves garlic, minced
1 onion, chopped
1 orange bell pepper, sliced
3/4 cup snow peas, cut crosswise into thirds
1 can (8 ounces) sliced water chestnuts, drained and chopped
1/2 cup walnuts, coarsely chopped
1 teaspoon sesame oil

Directions
1. Combine the chicken, 1 tablespoon of the soy sauce, and 2 teaspoons of the cornstarch in a bowl. Combine the broth, orange juice, and remaining 1 tablespoon soy sauce and 2 teaspoons cornstarch in a separate bowl. Set aside.
2. Heat 2 teaspoons of the canola oil in a large nonstick skillet or wok over mediumhigh heat. Add the chicken and cook, stirring often, for 4 to 5 minutes or until cooked through. Transfer to a plate and set aside.
3. Add the remaining 1 teaspoon canola oil to the skillet. Add the garlic and cook for 15 seconds. Stir in the onion and pepper and cook for 1 to 2 minutes longer or until the vegetables just begin to soften. Stir in the snow peas and water chestnuts and cook for 1 to 2 minutes longer or until the snow peas are bright green. Add the walnuts and sesame oil and cook for 1 minute longer.
4. Stir in the reserved chicken and broth mixture. Cook for 1 to 2 minutes longer or until the sauce reaches a boil and thickens.

Nutritional Facts per serving

CALORIES 355.9 CAL
FAT 16.2 G
SATURATED FAT 1.8 G
CHOLESTEROL 65.8 MG
SODIUM 360.5 MG
CARBOHYDRATES 22.6 G

TOTAL SUGARS 6.1 G
DIETARY FIBER 5.6 G
PROTEIN 31.8 G

From the Flat Belly Diet Cookbook

Chickpea Curry with Cashews

INGREDIENTS

1 tablespoon cornstarch
1 cup low-sodium vegetable broth, divided
2 teaspoons canola oil
1/2 onion, chopped
2 teaspoons curry powder
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 can (15 ounces) no-saltadded chickpeas, rinsed and drained
1/2 cup unsalted cashews, coarsely chopped
1/4 cup chopped fresh cilantro
4 tablespoons fat-free greek-style yogurt


DIRECTIONS
Whisk the cornstarch in a small bowl with enough of the broth to dissolve. Set aside.
Combine the oil, onion, curry powder, salt, and pepper in a large skillet over medium heat. Cover and cook, stirring occasionally, for 5 minutes or until the onion is softened.
Add the remaining broth to the pan along with the reserved cornstarch mixture. Cook, whisking constantly, until thickened. Add the chickpeas and cashews. Simmer for 5 minutes for the flavors to blend. Stir in the cilantro. Serve with a dollop of the yogurt.






From The Flat Belly Diet Cookbook

ROASTED SWEET POTATO AND SPINACH SALAD

Servings: 6 x 1 cup
Prep time: 20 minutes
Cooking time: 20-25 minutes

Sweet potatoes are big on taste and offer low-glycemic-index healthy carbs to boot. Their sweetness, combined with the heat of the cayenne and the sourness of the vinaigrette makes a perfectly balanced flavor.


SALAD INGREDIENTS:
2 sweet potatoes, peeled and diced into ½-inch cubes (about 4 cups / 960 ml)

1 red pepper, seeded and cut into 1-inch pieces

3 tsp extra virgin olive oil, divided

¼ tsp ground cumin

Pinch cayenne pepper

¼ tsp sea salt

⅛ tsp freshly ground black pepper

4 cups baby spinach, lightly packed



VINAIGRETTE INGREDIENTS:
2 tsp white balsamic vinegar

1 tsp fresh lemon juice

1 small clove garlic, finely grated

½ tsp ginger, finely grated

½ tsp honey

¼ tsp ml ground cumin

¼ tsp ml sea salt

⅛ tsp freshly ground black pepper

1 Tbsp extra virgin olive oil



METHOD :
1. Preheat oven to 450°F / 230°C.

2. Place sweet potato and red pepper on two baking sheets in a single layer. Drizzle 2 tsp olive oil over potatoes and 1 tsp olive oil over red pepper, and sprinkle salt and pepper over top of both. Sprinkle cumin and cayenne over top of potatoes. Place in oven and roast for 20 to 25 minutes, stirring once or twice, until soft and caramelized.

3. In a small bowl, whisk together all vinaigrette ingredients except olive oil. Drizzle in olive oil while whisking again.

4. Place spinach in a large serving bowl. Add roasted sweet potato and red pepper. Drizzle vinaigrette over top and toss to combine. Divide among six plates and serve.



NUTRITIONAL VALUE PER SERVING:
Calories: 139 |

Calories from Fat: 22 |

Protein: 2 g |

Carbs: 26 g |

Total Fat: 3 g |

Saturated Fat: 0.5 g |

Trans Fat: 0 g |

Fiber: 0 g |

Sodium: 78 mg |

Cholesterol: 0 mg



Reno, Tosca (2011-05-17). The EAT-CLEAN DIET Cookbook 2

Peach and Heirloom Tomato Caprese Salad

1 Tbsp white balsamic vinegar
1 Tbsp fresh lemon juice
1 tbsp EVOO
1/8 sea salt
pinch freshly ground black pepper
2 large ripe heirloom tomatoes, divided
2 large ripe peaches, pits removed and sliced
2 fresh mozzarella balls, ovolini-shaped (egg shaped), sliced
small handful fresh basil leaves, thinly sliced

1. In a small bowl, whisk together vinegar, lemon juice, EVOO, salt and pepper. Set aside.
2. To assemble salad, layer sliced tomatoes, peaches and mozzarella across a serving platter. Drizzle with dressing and sprinkle with thinly sliced basil.

Servings: 4 x 1 cup
Calories: 207
Protein: 14g
Fat: 13g

Salmon with Sun-Dried tomato Tapenade in Parchment

2 cloves garlic
1 cup fresh basil leaves
1/4 cup sun-dried tomatoes in olive oil, drained
1/4 cup pitted kalamata olives
zest of 1 lemon
2 Tbsp fresh lemon juice
1 tsp fresh thyme leaves
pinch sea salt
4 x 4oz wild salmon filets, skin and pin bones removed
freshly ground black pepper

1. Preheat oven to 400degrees

2. In a food processor, place garlic, basil, sun-dried tomatoes, olives, lemon zest and juice, thyme, salt and pepper. Pulse until mixture resembles a chunky paste. Scrape tapenade into a bowl and set aside.

3. Cut four 12 x 16-inch pieces of parchment. Season both sides of salmon with pepper. Place one filet on each piece of parchment, and spread 2 Tbsp tapenade on top of each piece of salmon. Bring long sides of parchment together, and fold down toward filet, leaving one inch between parchment and top of salmon. Then fold remaining two sides of parchment under fillet. Packet should be securely closed without being too tight.

4. Place salmon on a baking sheet and bake in oven until fish is opaque and very gently flakes apart, 12-14 minutes. Divide packets among four dinner plates and pull packets apart at table.

Servings: 4 x 4oz Salmon with 2 Tbsp Tapanade
Calories: 142
Protein 19g
Fat: 13g

Blackened Sole

1 tsp cracked black peppercorn
2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried basil
1/2 tsp sea salt
1/4 tsp white pepper
1/4 tsp cayenne pepper
1 lb dover sole fillets
Eat-Clean cooking spray
1 lemon, cut into 4 wdges

1. In a spice, or clean coffee, grinder, place all ingredients up to and including cayenne pepper & grind to a fine powder. Transfer to a small bowl and set aside.

2. Heat a large cast iron skillet over medium0-high heat. Sprinkle rub evenly over both sides of sole fillets and gently pat and rub in until completely coated. Spray skillet with Eat-Clean cooking spray, and lay sole in skillet in a single layer, working in batches.
Cook 1-2 minutes on one side, then flip. (Sole is a delicate fish and will fall apart if not handled gently).
Cook 1 minute more and remove to a baking sheet.

3. Using a paper towel, wipe out skillet and return to heat. Spray with more Eat-Clean Cooking spray and add more sole fillets in a single layer to skillet and cook as before. Divide blackened sole among four plates and serve with lemon wedges.

Servings 4 x 4oz
Calories: 123
Protein: 20g
Fat: 1g

Jamaican Jerk Steak and Pineapple Lettuce Wraps

1 lb. beef flank steak, trimmed of excess fat
2 Tbsp jerk seasoning
1/2 red bell pepper, diced
1 cup diced pineapple
1/4 cup thinly sliced green onion
Eat-Clean cooking spray
1/2 head iceberg lettuce, separated into 8 large leaves

1. Spread half of Jerk Seasoning on each side of flank steak. Cover and refrigerate for at least and hour, up to 24 hours.

2. In a small bowl combine red bell pepper, pineapple and green onion. Cover and refrigerate until ready to use.

3. When you are ready to cook steak, remove it from the refrigerator and let sit at room temperature for 15 minutes. Heat a grill of grill pan to medium-high heat. Spray both sides of steak with Eat-Clean cooking spray and place on grill.
Cook to desired doneness: medium-rare = 4-5 minutes per side. 
Remove to a cutting board and let sit for 5 minutes.


4. Divide lettuce leaves among four plates, Thinly slice steak across grain and divide amond lettuce cups. Place 2 Tbsp of pineapple pepper mixture in each lettuce cup.


5. Roll lettuce around steak, pineapple, and pepper mixture to eat.




Servings 4 x 2 wraps
Calories: 240
Protein: 26g
Fat: 10g


                                                               

Black Bean and Quinoa Salad with Avocados [2 recipes]

Ingredients4 cup cooked quinoa (here’s how to make fluffy quinoa)
1 cup mild or medium salsa (tomatoes, onions, cilantro, chili peppers)
1 15-ounce can black beans, drained
1 cup raw baby spinach
Salt and pepper to taste
1-2 ripe avocados

InstructionsCombine the first four ingredients and season to taste.
Serve with avocado chunks on top, or use the salad as a filling for half an avocado.

from Unprocessed October 2012

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Quinoa and Black Bean Lunch Bowl

1/2 cup quinoa
1/2 cup cooked black beans
1 small baby zucchini, quartered lengthwise and sliced crosswise
1/4 cup Zesty Hummus
Juice of 1/2 lemon
3 cups mixed greens
1/4 cup fresh salsa
1 avocado, pitted and sliced
2 Tbsp chopped cilantro

1. In a small saucepan, bring 1 cup water to boil over high heat. Add quinoa.
Cover, reduce heat and simmer until most of water is absorbed, 10-12 minutes.
Remove from heat, fluff, cover and let sit 5 more minutes.

2. In a small saute pan, heat black beans and zucchini over medium-high heat. Add a splash of water and cook until water is evaporated and zucchini is slightly soft.

3. To make dressing, combine hummus and lemon juice.

4. Divide mixed greens between two bowls and add quinoa, and black bean and zucchini mixture. Pour dressing over top, and add salsa, avocado and cilantro to each bowl.

Servings 4 x 2cups
Calories: 200
Protein: 6g
Fat: 9g

Pesto Stuffed Portobello Pizzas

BodyRock.tv Portobello Pizza

Ingredients:
4 tomatoes, chopped
4 large portobello mushrooms,
4 cloves of garlic,
lemon,
1 leek, chopped
1 onion, chopped,
fresh basil,
parmigiano reggiano cheese,
fresh parsley,
olive oil,
salt.


Directions:Heat up about 2 table spoons of olive oil.

Stir the onion until it’s slightly brown.

Squeeze about 1 table spoon of fresh lemon juice over the ingredients.

Add about 5 leaves of chopped fresh basil.
Spray olive oil on a baking sheet and place the mushrooms on the sheet with the bottom side up.

Add the mixed ingredients from the sauce pan into each mushroom and top with grated parmegiano cheese. Place the baking sheet into the preheated oven and bake for 12 minutes at 400F

Sprinkle with fresh chopped parsley. Ready to serve
____

Pesto Stuffed Portobello Pizzas

4 Portobello mushroom caps, stems removed
1/2 cup Basil Lemon Pesto (or other Clean pesto sauce)
4oz fresh mozzarella, drained and sliced 1/4-inch thick
4 campari tomatoes or other vine-ripened tomatoes, sliced 1/4-inch thick

1. Preheat oven to 425 degrees

2. Using a soup spoon, scrape out gills from underside of portobellos caps and discard. Spread 2 Tbsp pesto in scraped-out hollow of each mushroom cap. Top with mozzarella and tomato slices, enough to cover top of each mushroom.

3. Place pizzas on a baking sheet and bake in the oven until mozzarella is melted and portobello mushrooms are cooked, but hold their shape still, about 10 minutes.

Servings 4 x 1 pizza
Calories: 201
Protein: 12g
Fat: 14g

Spicy Clean BBQ Sauce

1 tsp safflower oil
1/2 large sweet onion, diced
2 cloves garlic, chopped
1 cup Clean bottled or homemade tomato sauce
1 chipotle pepper in adobo sauce, chopped
1 Tbsp deli or dijon mustard
1 Tbsp unfiltered cider vinegar
1 tsp Worchestershire sauce
2 Tbsp unsulfured blackstrap molasses
1 Tbsp honey
1 tsp chili powder
1/2 tsp smoked or sweet paprika

1. Heat safflower oil in a small saucepan over medium heat. Add onion and saute until soft and starting to brown, 5 minutes. Add garlic and cook for 1 minutes longer. Add rest of ingredients, stir to combine, and simmer for 15 minutes until slightly thickened.

2. Pour into food processor or blender and blend until smooth. Can be stored in a sealed container in refrigerator for up to two weeks.

Servings 8 x 2 Tbsp
Calories: 50
Protein: 1g
Fat: 1g

PESTO [2 recipes]

Basil Lemon Pesto (The Eat-Clean Diet Cookbook 2)

3 large cloves garlic
1/4 cup pine nuts
3 cups fresh basil leaves, slightly packed
juice and zest of 1/2 lemon
3/4 tsp sea salt
1/8 tsp ground black pepper
2 Tbsp EVOO
1/4 cup freshly grated Parmigiano Reggiano

1. In a food processor, pulse garlic and pine nuts until chopped. Add basil, lemon juice and zest, salt and pepper. Pulse until chopped.

2. While processor is running, stream in olive oil until pesto is blended and fairly smooth. Stop processor and use a rubber spatula to scrape down sides. Add parmigiano Reggiano and pulse blend until all ingredients are combined.
Serve over pasta, as a sandwich spread, in wraps, on meats, or use your imagination!
Can be refrigerated, covered, for up to one week.

Servings 6 x 2Tbsp
Calories: 62
Protein 3g
Total Fat 10g

---

Pesto (Flat Belly Diet Cookbook)

1/2 cup pine nuts
6 cups packed fresh basil
1 clove garlic
1/2 cup grated Parmesan cheese
1 tsp sea salt
1/4 tsp ground black pepper
1/2 cup EVOO

1. Toast pine nuts in a large nonstick skillet over medium heat, stir often for 3-4 minutes or until lightly browned and fragrant. Tip onto a plate and let cook

2. Combine pine nuts, basil, garlic, cheese, salt, and pepper in a food processor. Pulse until coarsly chopped. With the machine running, add oil through the feed tube to blend into a rough paste.

Servings 24 x 2 Tbsp
Calories: 71
Protein: 1g
Fat: 7g

Quinoa Tabouli - EASY

1/4 cup quinoa
1/2 cup water
1 bunch green onions, thinly sliced
1 English cucumber, seeded and chopped
1 cup chopped tomatoes
2 cups chopped curly parsley
1/2 cup chopped fresh mint
1 clove garlic, minced
1/4 cup fresh lemon juice
2 Tbsp EVOO
1 tsp sea salt
1/8 tsp black pepper

1. Combine quinoa and water in a small saucepan and bring to a boil. Reduce heat and conver to simmer for 10-12 minutes until almost all the water is absorbed. Remove from heat, fluff, cover and let stand for 5 minutes to finish absorbing all the water and plump up.

2. In a large bowl, add green oniones, cucumber, tomatoes, parsley and mint. Add cooked quinoa.
In a small bowl, whisk together garlic, lemon juice, EVOO, salt and pepper, pour over Tabouli in large bowl. Toss to combine.
Tabouli can be served immediately but is also delicious the next day.


Servings: 6 x 1 1/4 cups


Calories: 60
Fat 7g
Protein 2g


*from The Eat-Clean Diet Cookbook 2

Mexican Mocha Caliente

1/4 cup cocoa powder
1/8 tsp ground cinnamon
pinch of cayenne pepper
1 cup low-fat milk
1 cup freshly brewed strong coffee/espresso
2 Tbsp honey
cinnamon sticks, to garnish

In a heavy-bottomed small saucepan, whisk together cocoa powder, cinnamon, cayenne pepper and milk until thoroughly combined. Set burner to medium-high heat, and add coffee and honey. Heat, whisking frequently, until hot and frothy.

Do Not let mixture boil. Immediately remove from heat and pour into mugs. Serve garnished with whole cinnamon sticks

Makes 2 x 1-cup servings
Calories 152
Protein 7grams

Turkey Apple Breakfast Sausage

1 tsp EVOO
1/2 granny smith apple, cored and diced
1/2 yellow onion, diced
1 large clove garlic, minced
1 lb. extra-lean ground turkey
1 Tbsp 100% pure maple syrup
1 Tbsp chopped fresh sage
1 tsp chopped fresh marjoram or oregano
1 tsp chopped fresh thyme
1/2 tsp chopped fresh rosemary
1/4 tsp sweet paprika
1/4 tsp ground nutmeg
1 tsp sea salt
1/4 tsp fresh ground black pepper
Eat-Clean cooking spray

1. Heat oil in a large skillet over medium-high heat.
Add apple and onion, saute until soft and browning (3-5minutes).
Add garlic and cook 1 minute longer. Remove from heat and set aside to cool slightly

2. In a large bowl add ground turkey and the rest of the ingredients. Add reserved cooked apple and onions. Mix together until well combine, using hands.
Separate into 4 equal parts and form into large patties.

3. Preheat oven to 350. Heat a large nonstick skillet over medium-low heat and coat with Eat-Clean cooking Spray. Add patties in a single layer and cook until browned on both sides, about 5 minutes.
Transfer to a baking sheet and finish cooking in oven 5-7 minutes. (This will allow sausage patties to cook through without burning on the outside).

Calories: 166, from fat 24grams
Protein: 26 grams

VitaMix Recipe Book

Refreshingly Green Smoothie = 66 calories
1 cup water
2 Roma tomatoes, halved
1 cup pineapple chunks
1/4 cucumber, peeled and diced
2 cups fresh spinach
1/4 avocado
2 celery stalks, halved
8 sprigs parsley
2 carrots, halved
1 cup ice cubes

Garden Fresh Cocktail = 38 calories
1 cup diced fresh or canned tomatoes
1/2 cup fresh spinach
1/4 cup diced carrots
1 Tbsp diced onion
1 sprig parsley
1/4 cup diced sweet red or green bell pepper
1/8 tsp hot sauce (optional)
1/2 tsp Worcestershire sauce (optional)
dash salt (optional)
1 cup ice cubes

Lentil Soup with Brown Rice

Makes 6 servings

3 Tbsp. EVOO
1 cup chopped onion
1 cup chopped celery
6 cloves garlic, minced (1 Tbsp minced garlic)
8 cups chicken broth/stock
1/2 cup long grain brown rice
2 cups chopped tomato
3/4 cup dry brown lentils, rinsed and drained
1 Tbsp chopped fresh thyme
1 Tbsp fresh lemon juice
1/4 tsp ground black pepper
2 Tbsp finely shredded Asiago cheese
fresh thyme sprigs and/or oregano leaves

1. In a 4-quart dutch oven heat EVOO over medium heat. Add onion, celery, and garlic; cook for abour 5 minutes until tender.
2. Stir in broth and uncooked brown rice. Bring to a boil, reduce heat. Simmer, uncovered for 10 minutes.
3. Stir in tomato and lentils. Return to boiling, reduce heat. Cover and simmer about 30 more minutes, or until rice and lentils are tender.
4. Stire in thyme, oregano, lemon juice, and pepper.
5. Top individual servings with Asiago cheese and if desired thyme springs and/or oregano leaves.

Calories 257
from "The Sonoma Diet Cookbook"

French Toast Cups

Ready in 20 minutes

2 eggs
1-2 tsp Stevia
1/2 tsp vanilla extract
dash cinnamon
sea salt, to taste
2 slices whole-grain bread
1/2 cup no-salt added cottage cheese

1. Preheat oven to 350.

In a shallow bowl, combine eggs, 1 tsp Stevia, vanilla extract and a dash of cinnamon and salt.
Dip bread slices into egg mixture, soaking thoroughly.

2. Spray 2 cups in a muffin tin with non-stick spray. Gently stuff one piece of bread into each cup. Press down to make sure they nearly touch the bottom of the pan. Place muffin tin in oven and bake for 15 minutes.

3. In a separate bowl, mix cottage cheese with remaining Stevia and cinnamon. Top each French Toast cup with half the mixture and serve.

Calories: 390

*From Oxygen Magazine, July 2012

Fresh Pesto Recipe

Ingredients
2 tbsp olive oil
1 cup fresh basil
3 tsp parmesan cheese
1 clove garlic

Directions1. hull garlic and place it and the parmesan in food processor.
2. pulse until finely chopped.
3. separate basil from stem and place in processor. (if it gets too full pulse a few times to lessen the volume, but don't fully chop until all the basil has been added.)
4.process until all ingredients are finely chopped and mixed.
5. While pulsing add olive oil (or if you don't have a machine with holes in the top, add one tbsp at a time and pulse a few times in between additions.)

Nutrition Facts

Serving Size 9.7g

Amount Per Serving

Calories  34 Calories from Fat  31

% Daily Value*

Total Fat  3.5g 5%

Saturated Fat  0.5g 3%

Trans Fat  0.0g

Cholesterol  1mg 0%

Sodium  10mg 0%

Total Carbohydrates  0.3g 0%

Dietary Fiber  0.2g 1%

Protein  0.3g

Vitamin A 6% • Vitamin C 2% Calcium 2% • Iron 1%

* Based on a 2000 calorie diet Nutritional details are an estimate and should only be used as a guide for approximation.

Read more: http://caloriecount.about.com/fresh-pesto-recipe-r809#ixzz20A1dpOlo

----

Pesto
Adapted from The Garden of Eden

Note: Darcy (from the Garden of Eden) made a basil pesto, so if you would like to follow her instructions, find the recipe here.

3 cups herbs* such as basil, cilantro, parlsey, chives, etc., rinsed
1/4 cup nuts such as almonds, walnuts or pine nuts**
2 cloves garlic
1 tsp. freshly-squeezed lemon juice (I juiced half a lemon)
3/4 tsp. kosher salt
1 tsp. freshly-ground pepper
1/2 cup olive oil
1/2 cup grated dry salty cheese such as Pecorino or Grana Padano or Parmigiano Reggiano

* I probably added double the amount of herbs? I didn’t measure. My goal was to clean out the refrigerator. Also, I always add stems and everything — no need to pluck leaves for pesto.

** Darcy used toasted pine nuts.

1. Combine all ingredients in a food processor and purée until nicely blended. Taste and adjust seasoning as necessary.

Note: Darcy first processed the basil, nuts, garlic, lemon juice, salt and pepper until almost smooth, then slowly streamed in the olive oil with the food processor on. Finally, she stirred in the parmesan cheese.

Final note from Darcy: To prevent discoloration when storing pesto, it is best to put a thin layer of olive oil over the pesto and then cover it.

Tuscan Eggplant Sandwiches

Tuscan Eggplant Sandwiches
1 medium-size eggplant, about 3/4 pound
4 tablespoons extra-virgin olive oil
Salt and freshly ground black pepper to taste
1 tablespoon chopped flat-leaf parsley
1 cup cooked white cannellini beans, well-drained
1 large clove garlic, minced
1 tablespoon extra-virgin olive oil
1 pound loaf round country bread
1 cup roasted red peppers
8 sun-dried tomatoes in oil, slivered
2 bunches arugula, well rinsed, dried, stems removed
6 ounces pecorino or cacciota cheese, in very thin slices



1.Preheat a grill or broiler. Slice the eggplant one-half inch thick and grill or broil the slices until they are lightly browned. Brush the browned slices with all but one tablespoon of the oil and season them to taste with salt and pepper. Sprinkle with the parsley and set aside.


2.Puree the beans and mix them with the garlic and the remaining olive oil. Salt and pepper to taste.


3.Cut the bread into 16 slices, to make 8 sandwiches. Spread the slices with the bean puree, then arrange the eggplant slices on half of them. Top the eggplant with the peppers, sun-dried tomatoes, arugula and cheese. Cover with the remaining slices of bread and serve.


YIELD: 8 servings

Thanks to NY Times

---

Tuscan-Style Eggplant Sandwiches

2 medium eggplant (2-2.5 lbs total)

1/4 cup EVOO

1/2 tsp salt

1/2 tsp ground black pepper

1/4 cup dried tomatoes (not packed in oil)

1 1/2 cups shredded part-skim mozzarella cheese (6 ounces)

2 Tbsp. chopped fresh basil

1 cup tomato pasta sauce, warmed

1. Preheat oven to 350. Trim ends off eggplant and discard. Cut eggplant crosswise into 1/2-inch-thick slices (16-20 slices total). Arrange sliced in a single layer on a large baking sheet. Brush eggplant with 2 Tbsp. of EVOO; sprinkle with salt and pepper. Bake for about 15 minutes or until the eggplant is tender. Let cool.

2. Meanwhile, place the dried tomatoes in a small bowl; add enough boiling water to cover. Let stand for 10 minutes. Drain tomatoes and squeeze out any excess water. Finely chop tomatoes and set aside.

3. Divide the cheese among half of the eggplant slices, leaving 1/8-inch border around the edges of slices. Sprinkle dried tomatoes and basil evenly over cheese. Top with remaining eggplant slices, pressing down to compact slightly.

4. In a large nonstick skillet heat 1 Tbsp. of the remaining EVOO over medium heat. Add half of the eggplant stacks. Cook for 6-8 minutes or until browned and cheese is melted, turning halfway through cooking. Remove eggplant stacks from skillet, cover to keep warm. Repeat with remaining 1 Tbsp. EVOO and remaining eggplant stacks.

5. Serve eggplant stacks with warmed pasta sauce.

Makes 4 servings.

Calories: 332

Sonoma Diet Salads [4 recipes]

Chicken Orange Salad

10 ounce mixed salad greens
8 ounces cooked chicken breast, sliced
1/3 cup bottled vinaigrette salad dressing
11 ounce can mandarin orange sections, drained
3 Tbsp sliced almonds, toasted

Calories: 230
---

Chicken Tossed Salad

3 skinless, boneless chicken breast halves (about 1.25lb total)
2 Tbsp EVOO
1/4 tsp garlic-pepper seasoning
8 cups mixed salad greens, torn
1 medium yellow or red bell pepper, cut into bite-sized strips
1 medium tomato, cut into wedges
1/2 cup bottled reduced-calorie berry or roasted garlic vinaigrette salad dressing
1/4 cup crumbled feta cheese (1 ounce)
1/4 cup whole wheat croutons (optional)

1. Brush chicken breasts with olive oil, sprinkle with garlic-pepper.
    Cook in a large nonstick skillet over medium heat for 8-10 minutes, turning once.
    Cut up the chicken into pieces, set aside

2. Combine salad greens, bell pepper and tomato in large serving bowl. Pour salad dressing over and toss.
    Top with chicken, feta, and, if desired, croutons.
----

Steak Salad

1/2 cup bottled red wine vinaigrette
1 Tbsp chopped fresh tarragon or 1/2 tsp dried
1/2 tsp ground black pepper
2 heads Boston lettuce
8 ounces lean cooked beef, cut into bite sized strips
1 cup red or yellow baby pear tomatoes or cherry tomatoes
1 cup broccoli florets
1/2 medium red onion, thinly slices
1/4 cup crumbled blue cheese (1 ounce)
1/2 cup whole wheat croutons

1. For dressing, combine salad dressing, tarragon and pepper, set aside.
2. Line four dinner plates with lettuce leaves. Arrange beef, tomatoes, broccoli, and red onion on lettuce.
3. Sprinkle with blue cheese, drizzle with salad dressing, and top with croutons.

Calories: 292
----

Mediterranean Beef Salad with Lemon Vinaigrette

1 pound beef sirloin steak, cut 1 inch thick
salt and pepper
4 cups romaine, torn
1 small cucumber, sliced
1/2 of a small red onion, thinly sliced and separated into rings
1 cup halved cherry or grape tomatoes
1 cup cannellini beans (white kidney beans), rinsed and drained
1/2 cup crumbled feta cheese (2 ounces)
1 recipe lemon vinaigrette

1. Cook beef sirloin however you prefer. Thinly slice meat.
2. Divide torn romain among four dinner plates.
   Top with sliced meat, cucumber slices, red onion, tomatoes, cannellini beans, and feta cheese.
    Drizzle with Lemon Vinaigrette. If desired, garnish with parsley.

Calories: 370

Lemon Vinaigrette Dressing: (makes about 1/2 cup)

1/4 cup EVOO
1/2 tsp. shredded lemon peel
3 Tbsp lemon juice
1 Tbsp chopped fresh oregano
2 cloves garlic, minced (1 tsp minced garlic)

Combine all ingredients in a screw top jar & shake!
Season to taste with salt and pepper

The Flat Belly Diet - SNACK PACK

SWEET:

Apple Snack = 368
1 medium apple, sliced in wedges
2 T. natural nut butter
4 c. light microwaved popcorn

Pineapple "Sundae" = 344
1 c. canned pineapple
1 c. no salt added cottage cheese
2 T. walnuts

Strawberry Chocolate "Sundae" = 347
1 c. strawberries, sliced
1/4 c. semisweet chocolate chips
1/2 c. cottage cheese

PB&A Muffin = 388
1 100% whole wheat English muffin
2 T. natural nut butter
1 medium apple (or banana), sliced

Berry-Nut Whip = 363
2 c. strawberries, sliced
2 T. peanuts
6oz. (80 calorie) vanilla yogurt


SAVORY:

Hummus Dip = 403
1/2c. hummus
2T. pine nuts
1 c. red bell pepper

Deli Snack = 323
3 RyKrisp crackers
2 T. black olive tapenade
1 c. grape tomatoes
4oz. organic deli turkey slices

Cheesy Black Bean Dip = 316
1/2 c. canned black beans, drained rinsed and mashed
-topped with-
1/4 c. avocado, chopped
-sprinkled with-
1 low-fat string cheese, chopped
-served with-
1 c. baby carrots

Black Bean Dip 'n' Tomatoes = 401
1/2 c. canned black beans, drained rinsed and mashed
1 c. grape tomatoes, halved
1/4 c. avocado, chopped

1 low-fat string cheese, chopped
3 RyKrisp crackers

Open-Faced Turkey Sandwich = 344
1 100% whole wheat English muffin
2 T. green olive tapenade
4oz. organic deli turkey
1c. canned (water-packed) artichoke hearts, drained

Open-Faced Tomato Sandwich = 405

1 100% whole wheat English muffin
1 c. cottage cheese
1 c. grape tomatoes, halved
2T. pine nuts

Cheese & Crackers = 380
1/2 c. cottage cheese
1 c. red pepper
1 tsp. salt-free Italian Seasoning
10 large black olives, sliced
-served with-
6 RyKrisp crackers

Deli Wrap = 391
4oz. organic deli turkey slices
-filled with-
1/4 c. hummus
-sprinkled with-
2T. pine nuts

-roll up!-


Turkey Roll = 316
4oz. organic deli turkey sliced
-filled with-
1/4 c. avocado, chopped
1 low-fat string cheese, chopped
1 c. red pepper, sliced in strips
-roll up!-

Pesto Chicken Wrap = 360
4oz. deli chicken slices
-filled with a mixture of-
1/2 c. cottage cheese
 1 T. pesto
-topped with-
1 c. grape tomatoes, halved
1c. canned (water packed) artichoke hearts, drained

-roll up!-


GRAB & GO:

Option 1 = 378
1 low-fat string cheese
4c. light microwaved popcorn
1/4 c. grated parmesan cheese
2T. sunflower seeds


Apple Pie Smoothie = 388
1/2 c. skim milk
6oz (80 calories) vanilla yogurt
1 tsp. apple pie spice
1 medium apple, peeled andd cored
2 T. cashew butter
-blend!-

Food Rules by Michael Pollan

1. Eat Food

2. Don't eat anything your great-grandmother wouldn't recognize as food

3. Avoid food products containing ingredients no ordinary human would keep in the panrty
    Cellulose? Ammonium sulfate?

4. Avoid high-fructose corn syrup

5. Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients
   There are 40 types of sugar used in processed food, barley matl, beet sugar, brown rice syrup,  
   dextrin, turbinado sugar, glucose, etc... SUGAR IS SUGAR

6. Avoid food products that contain more than 5 ingredients.

7. Avoid food products containing ingredients a child cannot pronounce.

8. Avoid food products that make health claims.
   It's the products of modern food science that make the boldest health claims, often founded on
   incomplete and often bad science.
  The healthiest food at the market- the fresh produce- doesn't boast about it's healthfulness, because
   growers don't have the budget or the packaging.

11. Avoid foods you see advertised on television

13. Eat only foods that will eventually rot

14. Eat foods made from ingredients that you can picture in their raw state or growing in nature.


15. Get out of the supermarket whenever you can, go to the farmers' market.

17. Eat only foods that have been cooked by humans.

18. Don't ingest foods made in places where everyone is required to wear a surgical cap

19. If it came from a plant, eat it; if it was made in a plant, don't.

20. It's not food if it arrived through the window of your car.

21. It's not food if it's called by the same name in every language. (Big Mac, Cheetos, Pringles)

22. EAT MOSTLY PLANTS, ESPECIALLY LEAVES.

23. Treat meat as a flavoring or special occasion food.
      (a couple times a week is healthiest)

25, Eat several different colors
     Which will reflect different antioxidant phytochemicals.

27. Eat animals that have themselves eaten well.
      Eat well-grown food from healthy soil

28. Eat some foods that have been predigested by bacteria or fungi.
      (exp. yogurt, sauerkraut, soy sauce, sourdough bread- good sources of vitamin B12)

34. Sweeten and salt food yourself.

35. eat sweet foods as you find them in nature

36. Don't eat breakfast cereal that change the color of the milk.

37. "The whiter the bread, the sooner you'll be dead."

41. Eat like the French, Japanese, Italians, Greeks-
     People who eat according to the rules of a traditional food culture are generally healthier than
     those of us eating a moern Western diet of processed foods.

HOW should I eat?

44. Pay more, eat less...  Eat Less
     You get what you pay for.

46. Stop eating before you are full
    The Japanese say to stop when you are 80% full
    "A full belly is 1/3 food, 1/3 liquid, 1/3 air."
   
47. Eat when you're hungry, not when you are bored.

48. Consult your gut, not your American Jumbo Size to determine how much you eat.

49. Eat slowly.

50. "the banquet is in the first bite." No other bite will taste as good.

51. Spend as much time enjoying the meal as it took to prepare it

53. SERVE A PROPER PORTION AND DO NOT GO BACK FOR SECONDS!

54. "Breakfast like a king, lunch like a prince, dinner like a pauper."

56. Limit your snacks to unprocessed plant food.

57. Don't get your fuel from the same place your car does.
      Do not eat food from a gas station.

58. Do all your eating at a table.

59. Try not to eat alone.

60. Treat treats as treats.
      Start making special occasion foods yourself. If you bake your own dessert, fry your own chicken, you wont go to that much trouble every day. Sense of occasion needs to be restored.

61. Leave something on your plate.
     "Better to go to waste than to waist." or "Leave something for Mr. Manners"
     Practice not cleaning your plate; it will help you eat less in the short term and develop self-control in
     the long term.

63. Plant a vegetable garden or a window box. Cook with it.

64. Break the rules once in a while.

The Flat Belly Diet - SASSY WATER

2 liters water (8.5 cups)
1 teaspoon freshly grated ginger root
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 mint leaves
combine all ingredients in a large pitcher, chill in the refrigerator, and let the flavor blend ovenight

* drink one entire recipe of this, per day, during The Four-Day Anti-Bloat Phase of
The Flat Belly Diet

The Flat Belly Diet - DINNER

California Turkey Salad = 408 calories
2c. mixed baby greens (15)
2T. light Balsamic Vinaigrette (45)
3oz. browned ground turkey (130)
2T. crumbled gorgonzola (50)
2T. walnuts (82)
1 small pear (86)

Chicken Caprese = 421
2oz. grilled chicken breast (60)
1/2 c. steamed rice (150)
- serve with salad-
1 plum tomatoe, sliced (12)
1oz Polly-O part-skim Mozzarella (70)
2 fresh basil leaves (0)
1 T. EVOO (124)
1T. balsamic vinegar (5)
cracked black pepper

Grilled Chicken Salad = 385
2c. mixed baby greens (15)
2T. balsamic vinegar (10)
1T. EVOO (119)
3oz. organic grilled chicken breast (30)
1/2 c. broccoli (20)
3/4c. shredded carrots (38)
1/4c. sliced red onion (23)
3/4 c. Cascadian Farm Organic Sweet Corn, thawed (70)
pepper, to taste

Mexicali Salad = 374
2 c. mixed baby greens
1/2 c. Amy's Organic Refried Beans with Green Chiles
3/4 c. Sweet corn
1/4 c. sliced red onion
1/4c. salsa
1/4 c. avocado

Pepperoni Pizza = 374
1 flat Thomas Multigrain Pita (140)
1 T. evoo (brushed on one side of pita)
1/4c. Newman's Own Marinara Pasta Sauce (30)
13 slices LightLife Smart Deli Pepperoni (40)
2T. Shredded Italian Cheese blend (45)
- warm under broiler

Pineapple Ham Pizza - 429 

1 flat Thomas Multigrain Pita (140)
1 T. evoo (brushed on one side of pita)
1/4c. Newman's Own Marinara Pasta Sauce (30)
1/4 c. drained pineapple bits
1/4 c. red bell peppers, chopped
2oz. uncured BlackForest Ham, chopped (50)
2T. crumbled gorgonzola
- warm under broiler

Pork with Szechuan Vegetables = 399
2c Cascadian Farm Organic Chinese Stir-Fry Vegetables (50)
1T. EVOO
Ground Szechuan Peppercorns
3oz pork tenderloin, sliced (115)
1/2 c brown rice (110)

Ricotta Calzone = 399 calories
1/4 c. nonfat ricotta cheese (50)
2 sundried tomatoes jarred in evoo, diced (20)
1T. evoo
1 tsp. minced garlic
4 fresh basil leaves, sliced
- stuff all of this into-
1 Thomas Multigrain Pita (140)
- warm under broiler until pita is golden and cheeses are bubbly
- serve with 1/2 c. Newman's Own Marinara Pasta Sauce (60) for dipping.

Salmon Steak Almondine = 384
4oz. grilled wild Alaskan salmon (215)
1 1/2 c. green beans, steamed
pepper
2T. sliced almonds

Turkey Quesadilla = 346
1 Laughing Cow Light Garlic & Herb Wedge (35), spread on
1 Thomas Whole Wheat Sahara warp (170)
2oz. Applegate Farms Antibiotic-free Honey Maple Turkey (50)
1/3 c. spinach leaves
2T. crumbed feta (40)
10 sliced large black olives
- fold over and heat on a nonstick pan over medium heat

Turkey Tacos = 424
1/4c. chopped red bell pepper, sauted
2T. sliced red onion, sauted
in 1 T. EVOO
3oz. ground turkey (130), browned
    spread evenly among:
3 6inch corn tortillas (135)
    top with:
2 T. chopped green onions
1/4c. shredded carrots

Wild Salmon Cashew Salad = 201
2 c. mixed baby greens (20)
1T. Dressing (45)
2oz. TJs canned wild Alaskan salmon (60)
2T. cashews (85)
2T. Red Onion (11)
1/2 Clementine (25)

The Flat Belly Diet - LUNCH

Crunchy Tuna Melt = 360 calories
1 slice Ezekiel 4:9 Sesame Sprouted Bread (80)
3oz. chunk light water-packed tuna (120)
2T. sunflower seeds (90)
1 slice provolone cheese (70)
- place under broiler to melt

Dijon Turkey Wrap = 400 calories
1 Thomas Whole Wheat Sahara wrap (170)
1 T. organic dijon mustard (0)
2T. pumpkin seeds (148)
2oz. Applegate Farms Antibiotic-free Honey Maple Turkey (50)
1/4c. sliced red onion (23)
1/2 fresh plum tomato, sliced (6)
3 large romaine leaves (3)

Ham & Blue Cheese Salad = 384
2 cups mixed baby greens (15)
2 Tbsp. Annie's Natural Greek Goddess Dressing (90)
1/2 fresh plum tomato (6)
3 oz. Applegate Farms uncured Black Forest Ham, chopped (75)
2 Tbsp crumbled gorgonzola cheese (50)
2 Tbsp pumpkin seeds (148)

Mediterranean Wrap = 410
1 Thomas Whole Wheat Sahara Wrap (170)
2 Tbsp black olive tapenade (88)
2 oz turkey pastrami (60)
1/4 cup sliced red onion (23)
1/2 fresh plum tomato, sliced (6)
3 large romaine lettuce leaves (3)
1 cup red grapes, on the side (60)

Muffuletta Wrap = 409

1 Thomas Whole Wheat Sahara Wrap (170)
2 Tbsp black olive tapenade (88)
2 oz Applegate Farms Antibiotic-free Maple Turkey (50)
1 slice Applegate Farms provolone cheese (70)
1/4 cup sliced red onion (23)
1/4 cup chopped celery
3 large lettuce leaves (3)

Nicoise Salad = 360
2 cups baby greens (15)
2 Tbsp Annie's Naturals Organic Dijon Mustard (0)
1 cup skin-on red potatoes, cubed, boiled, and chilled (100)
10 large black olives, sliced (50)
1/2 cup chopped green beans (15)
1/4 cup chopped celery
1/2 cup grape tomatoes, halved (15)
4 oz. chunk light water-packed tuna (160)

Pesto Ham & Cheese Sandwich = 409
1 Thomas 100% Whole Wheat English Muffin (120)
1T. pesto sauce (80)
4oz. Applegate Farms uncured BlackForest ham (100)
1/2 fresh plum tomato, sliced (6)
3 large romaine leaves (3)
1 sliced provolone cheese (70)
1 c. grape tomatoes (30) or 3oz. baby carrots (30)

Picnic Lunch = 385
4 RyVita Dark Rye Crispbread crackers (140)
2 T. dijon mustard (0)
13 slices Lightlife Smart Deli Pepperoni (70)
10 large green olives (50)
1/2 c. baby carrots (25)
1/4 c. hummus (100)

Tuna Pita = 352
Half Thomas Multi-grain pita (70)
3oz. chunk light tuna in water (120)
2 diced sun-dried tomatoes jarred in EVOO (20)
2T. walnuts, chopped (82)
2T. crumbled feta cheese (60)

Turkey Cranberry Muffin = 357
1 Thomas 100% Whole Wheat English Muffin (120)
1 Laughing Cow Light Garlic & Herb Wedge (35)
3oz. Applegate Farms Honey Maple Turkey (75)
1T. dried cranberries (45)
2T. walnuts (82)

Waldorf Pita = 380
1 Thomas Multi-grain Pita (140)
2 wedges LaughingCow Light Swiss Original (70)
1/4c. chopped celery (5)
1 medium apple, sliced (80)
2T. walnuts, chopped (82)
3 large romaine leaves (3)

The Flat Belly Diet - BREAKFAST

Apple Almond Oatmeal =375 calories
1/2 c oatmeal
1 apple, sliced
apple pie spice
2T. almonds

Banana Pecan Oatmeal = 380 calories
1/2 c. oatmeal
1 c. sliced banana
cinnamon, nutmeg
2 T. pecans

Banana Split Oatmeal = 365 calories
1/2 c. oatmeal
1/4 c. strawberries (warmed in microwave)
1/4 c. sliced banana
1 T. semisweet chocolate chips
2 T. peanuts

Blueberry Nut Oatmeal = 395
1/2 c. oatmeal
1 c. frozen blueberries (warmed in microwave)
2 T. cashews

Breakfast Tacos = 369
4  6inch corn tortillas, warmed
4 egg whites, scrambled
1/2 c. spinach leaves
1/4 c. salsa
1/4 c. sliced avocado

Cherry Chocolate Waffle = 397
1 LifeStream Organic FlaxPlus frozen waffle
1 c. frozen pitted dark charries, thawed
nutmeg
1/4 c. semisweet chocolate chips

Dijon Egg Sandwich = 381
3 egg whites, scrambled
1/4c. red onion
1 T. dijon mustard
1 slice muenster cheese
1/2 fresh plum tomato, sliced
1/4c. spinach leaves
1/4 c. sliced avocado
1 Thomas Whole Wheat English Muffin

Muesli & Yogurt = 404
1 1/2 c. Kashi 7 Whole Grain Puffs
6oz fat free French Vanilla yogurt
2 T. almonds
1 c. red seedless grapes

Peachy Pecan Oatmeal = 375
3/4 c. oatmeal
1 c. peaches, sliced
nutmeg
2 T. pecans

Pecan Raisin Cereal = 373

1 1/2 c. Kashi 7 Whole Grain Puffs
1 c. skim milk
2T. pecans
3T. raisins

Vanilla Macadamia Parfait = 355

1 1/2 c. Kashi 7 Whole Grain Puffs
6oz. Fat Free French Vanilla yogurt
2T. macadamia nuts

Green Smoothies (broccoli, spinach, etc.)

Erika's Favorite Green Monster
2 cups fresh spinach leaves
1 ½ cup pineapple chunks, frozen
½ banana, frozen
½ cup plain yogurt
½ – 1 teaspoon cinnamon
¼ cup water or milk (omit for a thicker smoothie)
2 tablespoons ground flax-seed (optional)

Mango Broccoli Green Smoothie Recipe
1 to 2 cups of your liquid ( organic soy milk, organic almond milk, organic rice milk or organic low fat milk )
1/2 cup of your cream ( Organic natural yogurt )
2 to 3 cups of frozen fruit.
Crushed ice - if not using frozen fruits.
2 to 3 cups of Mangoes

1 Cup of broccoli crowns

Papaya Spinach Smoothie
1 stalk of celery
1/4 cup red pepper
2 cups baby spinach
1/2 cup papaya
1 tablespoon ground flax seed
1 cup almond milk
1/2 teaspoon vanilla
dash of nutmeg
1 packet of stevia
1 handful ice

Blueberry-Mango Smoothie

1 cup blueberries
1 mango
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 – 1 cup water

Blueberry-Banana Smoothie
1 cup blueberries
1-2 whole bananas*
1 stalk celery
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water

One-Serving Overnight Steel Cut Oats [2 recipes]

Makes 1 servings

1/4 cup steel cut oats
3/4 cup + 2 Tbsp water
Dash of salt
1/4 cup dehydrated apples (optional)
Fresh fruit (optional)

1. Combine water, steel-cut oats, salt and apples in Little Dipper Crock-Pot.
2. Plug in the Little Dipper and cook for about 7-9 hours.
3. Serve oatmeal with fresh fruit and milk, if desired.


Review:
Every time I make steel cut oats overnight they always stick to the sides of the slow cooker and get all crusty. I wondered if I made them in a smaller slow cooker if it would help. Cooking in my little dipper (which doesn't actually have a LOW or HIGH setting) seemed to work a bit better. I put them in about 11 pm and didn't end up turning of the cooker until 7:45 am. They were cooked nicely and less stuck to the sides of the slow cooker. I am also the only one in my house that likes steel-cut oats so making one serving worked well for me.


from 365 Days of Slow Cooking

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yields 4 servings

Ingredients
1 cup steel cut oats
1 cup dried cranberries
1 cup dried figs
4 cups water
1/2 cup half-and-half

Directions1. In a slow cooker, combine all ingredients and set to low heat. Cover and let cook for 8 to 9 hours.
2. Stir and remove to serving bowls. This method works best if started before you go to bed. This way your oatmeal will be finished by morning.

* Try different variations with fruit, nuts, seeds, almond butter, different milks, honey, cinnamon, etc.

Sausage-crust Pizza [2 recipes]

Sausage Pizza recipe is ridiculously simple, thank you Heather Clark!

Ingredients:
- 1 lb sweet Italian turkey/chicken sausage
- Vegetable toppings (I use 1 sweet onion and 2 bell peppers, and a handful of kalamata olives)
- 4 to 8 oz no-salt-added tomato sauce (canned)
- Italian seasonings to taste (I use basil, oregano, thyme, salt, pepper, garlic powder, onion powder)
- 4 oz shredded part-skim mozzarella cheese
- grated Parmesan cheese to taste

1. Preheat oven to 400F. Remove sausage from casings. Spread into a 9-inch pie plate, using your hands. Bake 10 min or until sausage is firm. Carefully pour off any excess fat.


2. Combine canned tomato sauce and Italian seasonings in a small bowl. Spread over cooked sausage crust.

3. Spoon half of sliced veggies over sauce, sprinkle with the moz and parm. Top with remaining veggies.

4. Bake 8-10 min or until cheese is melted.

**Optional: The recipe says to saute your veggies first. I've never done this. But if you use mushrooms as a topping, it might be good idea, to develop their flavor.

That's it! Super easy 


 Oh, by the way, the recipe is adapted from "Incredibly Easy Gluten-Free Recipes."




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Low Carb Sausage Pizza Crust

2 pounds sausage
1 - 8oz can unsweetened tomato sauce
6 oz cheese
½ cup parmesan
½ Red onion, chopped fine
6 cloves garlic, chopped fine
3 tablespoons Italian herbs dry, ½ cup fresh
½ stick butter
salt and pepper

1. Press ground sausage into a deep cookie sheet, right to the edges and flat, but not too thin because it will shrink up as it bakes. Preheat oven to 350 degrees F.

2. Cover the top of the raw sausage with some salt and pepper and an even coating of the parmesan. Put into the preheated oven for 30 minutes or until edges are nice and brown.

3. In a frying pan on medium, melt the butter and add red onion and garlic. Add salt to sweat those bad boys for 5-6 minutes. Turn off the heat.

4. In a bowl mix the tomato sauce and cooked onions and garlic, add the basil, and mix. Allow to sit while sausage crust bakes. Flavors must meet each other and say howdy neighbor.

5. Spread sauce mixture on sausage crust, leaving the oven on. Add more parmesan and shredded cheese. Add all the toppings you want. Return to oven for 20 minutes or until it’s the way you like it. I likes bubbly and a little browned.

6. Allow to sit for 10 minutes before slicing. Stores and reheats awesomely!


I highly recommend green leafy veggies for toppings including spinach, green and red peppers, finely chopped kale or collards, broccoli and ham, chicken, onion, and hot sauce.




From the Rebel with a Spatula