STUFT MAMA BREAKFAST

Mama’s Breakfast STUFTwich

1/2 cup egg substitute or egg whites

sugar free jam

bread of choice

*I microwave the egg whites in a bowl sprayed with cooking spray for 3min. Put them and some sugar free jam on the bread. Then if I have time I put it in the sandwich maker to make it a little crispy

Variations:

(1) adding a little Smart Balance, Splenda and cinnamon to one half 

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Mama’s Savory Breakfast STUFTwich

- 1 egg and 2-3 additional egg whites

seasoning of choice (I used Bagel Spice, crushed red pepper, ghost chili sea salt, sea salt and trader - Joe’s mixed peppercorns)

- spinach

- hot sauce (I used Scotty B’s)

- Brewer’s Yeast

- 2 slices whole grain bread

Cook the egg and whites with the seasonings and spices. 

Toast the bread. Add all the fixings. Viola.

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STUFT Sweet Potato Breakfast Salad

fresh spinach drizzled with coconut oil

scrambled egg whites with cinnamon (optional sweetener if needed)

roasted sweet potato with low calorie peanut butter frosting (made with PB2), peanut butter andArtisana Cocoa Bliss




1.  I prepped the sweet potato (microwaved for about 6 minutes and then roasted at 375 convection for about 10 to get it crispy).

2.  Then I added the toppings and set it in the freezer for a bit to let it chill and let the peanut butter/cocoa goodness harden up a little. 

3.  I scrambled the egg whites with some cinnamon (from my new jugs) and put them in the fridge to chill a bit also. I wanted my salad cold. 

4.  Then I put it all together on some spinach with coconut oil and some extra cinnamon.

Um yeah.

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 like to top mine with mixed berries or cherries,
 a tablespoon of SunButter and a little sugar free syrup.

Green Eggs and Oats Bowl

40g oats of choice (I like Coach’s Oats)
1- 1.5 cups water or nondairy milk
1/2 cup egg substitute
handful of fresh spinach
cinnamon to taste
sweetener of choice
about 1/2tsp. vanilla or almond extract to taste




Prepare oats on the stove as directed. Adding extra liquid (like the yo-oat bowl) if desired.
Blend together egg substitute and spinach. (I use the Magic Bullet.)
After oatmeal has cooked, add in egg substitute mixture, sweetener, cinnamon and vanilla.
Continue to cook until eggs are cooked thoroughly.
Scoop into cute, festive bowl.

Quick Snack: Turkey Wrap with Cucumber Cream Cheese

ingredients

1/4 cup chopped cucumber

4 tablespoons softened cream cheese

3 large flour tortillas

1/4 pound sliced smoked turkey breast

directions

Stir cucumber into cream cheese, spread on tortillas, layer with turkey slices and roll up.

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

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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

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)

Tuna Salad [2 recipes]

                                                                                                                                        Green Tuna Salad

      Ingredients2-3 cans of tuna
1/4 cup of green onion (more if you wish)
1/3 cup of chopped celery
2/3 cup of of low sugar sweet pickle relish (or dill if you like)
1/2 cup of plain Greek yogurt or yogurt cheese
Salt and pepper to taste (you can even add a little garlic powder or Mr. Dash for no salt)

      Method
Place tuna, green onions, celery, and pickles in small bowl.

     Stir well.
Then add salt and pepper to yogurt cheese.

     Mix and then add that to the tuna.
Mix until well blended and chill for a while or eat it right away.


- Here are some other add-ins....

White or red onions
Chopped cucumbers
shredded carrots
Shredded Red cabbage
Grated boiled eggs
Squeezed fresh lemon
Chopped grape tomatoes
Chopped sweet bell peppers
ect, ect.


- Ways you can eat it...

With rice crackers
Use sliced cucumbers as chips
On whole grain bread/wrap
By itself
On fresh slices tomatoes
Over spinach or greens


You can't really do tuna the wrong way:)




Tuna Salad 2

Ingredients

1 5oz. can Albacore Tuna
1 Tbsp non-fat Cottage Cheese
1 Tbsp. plain low-fat yogurt
1/4 small red onion, chopped finely
1 stalk celery, chopped finely
1 tsp Dijon mustard
1/2 tsp. of lemon juice
Pinch or two of dill


Directions
Just throw into a bowl, give it a good mix and ENJOY!

Serve in a tomato for a refreshingly low carb option or pile it on your favorite bread throw over a slice of cheese and toast it for a good ole' fashioned tuna melt! Yum!

Smashed Chickpea & Avocado Salad Sandwich

Yields enough for 3 - 4 salads

Prep Time: 10 minutes - Total Time: 10 minutes

This Smashed Chickpea & Avocado Salad Sandwich is a great quick and easy lunch option that is good for you too! The salad also makes a great dip!

Ingredients:

1 (15 ounce) can chickpeas or garbanzo beans
1 large ripe avocado
1/4 cup fresh cilantro, chopped
2 tablespoons chopped green onion
Juice from 1 lime
Salt and pepper, to taste
Bread of your choice (I use whole wheat bread)
Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc.

Directions:

1. Rinse and drain the chickpeas. Place on a paper towel and remove the outer skins. You can leave them on, but I like to remove them.

2. In a medium bowl, using a fork or potato masher smash the chickpeas and avocado together. Add in cilantro, green onion, and lime juice. Season with salt and pepper, to taste.

3. Spread salad on bread and top with your favorite sandwich toppings. I like to add fresh spinach leaves.

Note: This salad also makes a great dip. Serve with cut up veggies, crackers, or pita chips. Also, this salad is best eaten the day it is made because it will turn brown due to the avocado.

Source: Two Peas & Their Pod

Sloppy Joe's (3 different recipes)

Deceptively Delicious Sloppy Joes (From Jessica Seinfeld's Deceptively Delicious)

Serve these on a whole grain hamburger or hot dog bun.

Minutes to Prepare: 25 Minutes to Cook: 20 Number of Servings: 8

Ingredients:

Nonstick cooking spray
1 tablespoon olive oil
1/2 cup chopped red onion
1/2 cup chopped celery
2 cloves garlic, minced
1 pound lean ground turkey or sirloin
1/2 cup sweet potato puree
1/2 cup butternut squash or red pepper puree
raw, finely chopped carrots (optional)
1/2 cup reduced-fat low-sodium beef broth
1/4 cup tomato paste
1 tablespoon Worcestershire sauce
1 teaspoon chili powder, or to taste
1/2 teaspoon salt
1/8 teaspoon pepper
8 whole-grain hamburger or hot-dog buns


Directions

1. Coat a large nonstick skillet with cooking spray and set it over medium-high heat. When the skillet is hot, add the oil. Add the onion, celery, and garlic, and cook until the onion starts to soften (not brown), 3 - 4 minutes.

2. Add the meat, breaking it up with a wooden spoon, and cook until no longer pink, 4 - 5 minutes.

3. Add the vegetable purees, raw chopped carrots (if using), beef broth, tomato paste, Wortcestershire sauce, chili powder, salt, and pepper. Reduce the heat to low, cover, and simmer until the liquid is reduced by about one-half, 15 - 20 minutes.

4. Spoon the mixutre over buns and serve.

Serves 8

***

Tosca's Sloppy Joes (from "The Eat Clean Cookbook for Families and Kids"

Ingredients:

1/2 c low-sodium chili sauce

2 T tomato paste

1 T worcestershire sauce

1 t each cumin, sea salt, black pepper and chili powder

1 T white wine vinegar

1 T dried, crumbled oregano

1 T best-quality olive oil

1/4 c finely chopped sweet onion

1/4 c finely chopped celery

1 clove garlic- passed through a garlic press

1 lb. lean ground turkey or bison

3/4 c cooked brown rice

Handful chopped scallions

4 multi-grain buns- cut in half

1/4 c homemade hummus

Directions:

In a small bowl combine chili sauce, tomato past, worcestershire sauce, spices, vinegar and oregano. Mix well. Set aside.

Heat olive oil in a medium skillet. Saute onion, celery and garlic for 5 minutes. Add ground meat, let brown for 5 minutes. Drain excess oil.

Combine browned meat with spice mixture, cooked brown rice and scallions and mix gently.

Spread each side of the bun with a tablespoon of hummus.

Spoon about 1 c of the meat mixture onto one side of the bun. Top with the other bun. Cut in half.

Makes: 4 sandwiches

Nutritional Information (half a sloppy joe):

235 Calories

9.5g Fat

16g Protein

16.5g Carbs

2.5g Dietary Fiber

630g Sodium

***

Lentil Sloppy Joes
Yield: 6 – 8 sandwiches

Ingredients:

1 Tbsp olive oil

1 onion, diced

1/2 lb cremini mushrooms, diced

5 cloves garlic, roughly chopped

1 Tbsp chili powder

1 tsp dry mustard

1 large carrot, grated

1/4 cup tomato paste

2 Tbsp apple cider vinegar

2 Tbsp brown sugar

1 cup lentils*

3 – 4 cups stock**

salt and pepper, to taste

[ *I used French lentils (which hold their shape), but you could also used red or yellow lentils

(which fall apart when cooked), barley, bulgur wheat, or some combination.

**Adjust depending on how “sloppy” you want your sloppy joes to be. ]

Method:

1. In a large sautee pan, heat 1 Tbsp olive oil over medium heat, then add 1 onion, diced and 1/2 lb cremini mushrooms, diced, and sautee until the onions and translucent and the mushrooms release their juices.

2. Add 5 cloves garlic, roughly chopped, 1 Tbsp chili powder, and 1 tsp dry mustard, and sautee until fragrant, about 30 seconds.

3. Stir in 1 large carrot, grated, 1/4 cup tomato paste, 2 Tbsp apple cider vinegar, 2 Tbsp brown sugar, 1 cup lentils, and 3 – 4 cups stock. Bring to a boil, then lower heat, and let simmer until the lentils are cooked through, about 30 minutes, adding more stock, if needed.

4. Taste, and add salt and pepper, to taste. Serve on a bun, in a wrap, or plain

Recipe name

Number of servings

Serves  people

Per Serving:
205


.

Hummus & Veggie Wrap

VEGGIE WRAPS

Ingredients:

4 six-inch whole-grain or rice wraps

1 c shredded romaine lettuce

1/2 c each chopped tomato, cucumber, and green onion

1/2 c each grated carrot and zucchini1 c homemade hummus

Directions:

Spread 1/4 c hummus over each wrap.

Sprinkle with lettuce, tomato, cucumber, carrot, zucchini and green onion.

Fold bottom of wrap up about 1 1/2 inches. Roll sides tightly toward center.

Wrap each bundle in parchment or wax paper.

Makes: 4 wraps

Nutritional Information (1 wrap):

282 Calories

4g Fat

11g Protein

45g Carb

11g Dietary Fiber

350mg Sodium

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HUMMUS

Ingredients:

1 can (19 oz) chickpeas- drained and rinsed

1/4 c fresh lemon juice

1/3 c tahini

2 T fresh cilantro

2 T best-quality olive oil

1 clove garlic

1/2 t ground cumin

1/4 t each sea salt and black pepper

Place chickpeas in food processor. Puree coarsely.

Add lemon juice, tahini, cilantro, olive oil, garlic, cumin, salt and pepper. Process.

Add lemon juice to thin if necessary.

Makes: 2 1/2 cups

Nutritional Information (1 Tablespoon):

38 calories

2g Fat

1g Protein

4.5g Carbs

1g Fiber

Salmon Pitas with Celery Heart Salad

Minutes to Prepare: 10 Number of Servings: 4

Ingredients:

2 Tbsp chopped fresh dill
2 Tbsp lemon juice
1 Tbsp best quality olive oil
1/4 tsp sea salt and pepper
1 small celery heart
1/2 cup radishes
1/2 cup sweet onion

1/4 cup plain low-fat yogurt
2 cans wild salmon, drained
1 cup leafy salad green
4 whole grain pita pockets or brown rice wraps

Directions:

1. Finely chop the tender celery heart along with the leaves

2. Combine all ingredients but wraps and salad greens in a medium-sized bowl. Mix well to combine all ingredients.

3. Line pita pocket with salad green, then spoon a quarter of the salmon mixture into each pita.

4. Cut in half and serve.

Number of Servings: 4

Nutritional Information for one pita:

400 calories

15.5g Fat

35g Protein

29g Carbs

5.5 g Dietary Fiber

320mg Sodium

Source: tosca reno's "The Eat-Clean Diet for families and Kids"

California Sandwich

Makes 2 large sandwiches or 4 small wraps

Chive Spread:

1/4 CUP GREEK YOGURT

1 TABLESPOON FINELY CHOPPED FRESH CHIVES

SALT AND PEPPER, TO TASTE

Avocado Salad:

1 AVOCADO, PEELED, PITTED AND DICED

1 TOMATO, CORED AND CHOPPED

1 CUCUMBER, PEELED, SEEDED AND DICED

SQUEEZE OF LIME JUICE

2 TABLESPOONS CHOPPED FRESH BASIL OR CILANTRO

SALT AND PEPPER, TO TASTE

4 SLICES BREAD (PREFERABLY WHOLE GRAIN) OR 4 SMALL TORTILLAS (FLOUR OR MULTIGRAIN)

1/4 CUP ALFALFA SPROUTS

2 TO 4 SLICES PEPPER JACK CHEESE

To Make the Chive Spread:

In a small bowl, mix the Greek yogurt and chives. Season with salt and pepper. Set aside.

To Make the Avocado Salad:

In a medium bowl, gently toss together the avocado, tomato, cucumber, lime juice and basil or cilantro.

Season with salt and pepper, and set aside.

To Assemble:

Spread the chive-yogurt mixture on all four bread slices.

Divide the sprouts between two slices of bread, and top with avocado salad and cheese.

Cover with the remaining slices of bread. (If using tortillas, spread the chive-yogurt mixture on the tortillas, and top with cheese, avocado salad and sprouts. Roll, and eat.)

from The Kitchen Confessionals of Rebecca, here's the recipe

Clean Eating Quick & Easy Fruit Pizza

(Makes 1 pizza)

Ingredients:
1 clean, whole grain pita bread (you can buy it or make your own)
2 tbsp. peanut butter
3-4 large strawberries, sliced
1/4 cup chopped, fresh mango
2 tsp. dried coconut, unsweetened
1 sprinkle cinnamon

Directions:

Spread the peanut butter over the pita evenly.

Layer on the fruit and then sprinkle the coconut and cinnamon over the top. Easy! Eat and Enjoy!

Here's the link