Yummy fruit dip

1/2-2/3 cup plain Greek Yogurt
2 Tbsp chocolate protein powder
1/2 tsp cinnamon

Mix the above ingredients and enjoy with your favorite fruits.  Delicious and healthy!

Baked Potato/ Baked Sweet Potato

Bake either a potato or sweet potato. (Can be done in a microwave or oven.  You'll know it's done when it can be squished in with your fingers)

Brown ground turkey and season with salt and pepper.

Put the baked potato on a plate and top with meat, lowfat cheese and a dollop of plain Greek yogurt

Greek Yogurt Chicken Alfredo

Ingredients

12 oz wheat or no yolk whole grain noodles
2 Tbsp Olive oil
2 Boneless skinless chicken breasts
salt
pepper
2 Tbsp butter
2 Minced cloves Garlic
2 Tbsp oat or wheat flour
3/4 cup Skim milk
2/3 C Parmesan cheese (grated)
1/2 C Greek Yogurt
1 Tbsp chopped Parsley

Directions

1) Cook noodles according to pkg. Drain

2) In a large skillet over med heat, heat olive oil then add chicken.  Cook 8 minutes per side until no longer pink.  Season with salt and pepper.  Remove from skillet and let cool.  Chop into bite sized pieces.

3) Wipe out skillet.  Return to med low heat and melt butter.  Add garlic and cook about 2 minutes.  Sprinkle over flour and cook 2 minutes more, stirring constantly

4)  Whisk in milk and let simmer, then add parmesan cheese and whisk until smooth.  Turn off heat and whisk in Greek yogurt.

5)  Add noodles and chicken and toss to combine.  Season again with salt and pepper.  Garnish with parsley

6-8 servings

Healthy Hamburgers

-Wheat buns (see Wheat Bread Recipe)
-Lettuce
-Tomato
-Lowfat Mayo (I use Avocado)
-Onion
-Turkey Bacon
-Avocado
-Lowfat Cheese
-Olive Oil (opt if you have a grill)

-Lean Hamburger
-Worcestershire Sauce
-Minced Garlic
-1 Egg

Mix hamburger, worcestershire sauce, garlic and egg together until just blended. Form little meat patties with hamburger that are slightly curved up at the edges like a shallow bowl. This will prevent it from getting too fat in the middle. You can either freeze it now (use wax paper in between each patty) for hamburgers later or you can put enough olive oil on the frying pan to cover the bottom. Heat the oil and then place the burgers on the oil. Fry for about 3-5 minutes and then flip until the hamburger is browned. Or, it's even better if you happen to have a grill and it's nice where you live.

Add whatever hamburger fixin's make you happy. Delish!

Ground Turkey Stroganoff

 2 pounds ground turkey
 2 medium chopped onions
 2 cloves minced garlic
 Small canned sliced mushrooms
 2 1/2 teaspoons salt
 1/4 teaspoon pepper
 One cup bouillon
 3 tablespoons tomato paste
 One and a half cup plain Greek yogurt

 Brown ground  Turkey in large skillet. Add onions garlic and mushrooms. Sauté until onion is golden brown. Put in crockpot with all remaining ingredients except yogurt. Stir thoroughly. Cover and cook on low 6 to 8 hours. Add yogurt the last 30 minutes. Serve over wheat noodles or   Brown rice.

Taco Grande

1 lb ground turkey
1 pkg taco seasoning
16 Oz salsa
8 (6-7 inch) tortillas.  ( I use corn or wheat )
8 slices Low fat cheese (  for a less healthy version, use 2 cups shredded Cojack cheese )
Plain  Greek yogurt
 lettuce

 Preheat oven to 350°. Grease bottom and sides of 9 inch pan. Brown turkey and add seasoning and water. Stir in 1 cup salsa.   Place four  tortillas in pan. Layer meat mixture,  Half the cheese, for tortillas, 1 cup salsa and remaining cheese.

 Bake in oven for 30 minutes. Let stand for five minutes, cut in wedges and serve with lettuce and Greek yogurt

Breakfast Burritos

-Hashbrowns
-Hamburger
-Scrambled Eggs
-Turkey Bacon
-Wheat tortilla
-Red Pepper Flakes
-Salt
-Pepper
-Tomato
-Avocado
-Salsa

Wrap all ingredients (or whatever you decide you want) in a wheat tortilla and enjoy the deliciousness.

Tilapia with Mango Salsa

Mango salsa ingredients

1 mango (diced into small pieces)
1 Tbsp lime juice
1/4 cup finely diced red onion
1 finely diced jalapeño
2-4 Tbsp chopped cilantro (depending on taste)

Combine all ingredients in a bowl and chill 3 hours.



Seafood ingredients

2 filets (4-6 oz each) white fish or salmon
Extra virgin olive oil spray
Mrs. dash fiesta lime or lemon pepper

1) prepare salsa above and refrigerate
2) rinse and pat fish dry
3) prepare fish with oil and lemon pepper
4) broil, bake or grill fish 8-10 or until fish flakes easily.
5) remove and top each fillet with 1/2 cup salsa

Peanut butter cookies

1 cup natural peanut butter
1 egg
1/2 cup Splenda (or alternative sweetener to taste)
Dash vanilla

1) preheat oven to 350
2) mix all ingredients together. (You can decrease sweetener to taste)
3) put about 12 to 15 balls of dough on cookie sheet. Use a fork to put crisis cross pattern on cookie
4) bake for about 10 minutes. Let cool on sheet before moving. Can be crumbly.

Protein Ice Cream

Frozen Bananas

Protein Powder

Skim Milk or Almond Milk

Honey, Sweetener or Agave Nectar to taste

Possible Flavorings

-Chocolate (cocoa powder & sweetener)

-Berry

-Mango

-Almond (almond extract)

-Mint (mint extract--you will need enough to snuff out banana flavor)

-Pina Colada (coconut & pineapple)

Combine all ingredients in a food processor. Freeze until the mixture has firmed up a bit. Enjoy your creation!

Soft Tacos

-Wheat Tortillas
-Chicken, Steak, Hamburger (some kind of meat)
-Brown Rice
-Black Beans
-Lettuce
-Tomato
-Avocado
-Cilantro
-Red Pepper Flakes
-Salsa
-Hot Sauce
-Guacamole
-Low Fat Cheese

All of these ingredients are optional. Wrap any of the ingredients in a wheat tortilla and devour said taco or burrito meal.

Masaman Curry

5 bay leaves (opt)
5 chicken breasts
3 teaspoon cardamom (opt)
1 1/3 cup cashew (opt)
2 cans coconut milk
3 T masaman curry paste (more or less to taste)
2 1/2 cup onions
2 1/2 cup potatoes
1 1/2 teaspoon salt
4 T honey
1 T tamarind paste (opt)
Brown Rice

1. Peel and cut up potatoes into slices. Cut up chicken and onions in the same way. 
2. Heat coconut milk and masaman curry paste over low to medium heat. Make sure you break up the paste and mix it in well. Stir constantly.
3. When red bubbles through, add chicken to the curry. Add enough water to cover all of the meat. 
4. Add the rest of the ingredients except for potatoes, onions and cashews. Stew for 30 minutes until chicken is cooked. 
5. Add potatoes onions and cashews. Let simmer until potatoes are soft.. If the liquid is too low, add more water. 
6. It's always good to let the stew sit for awhile before serving but can be served whenever. 
7. Serve over warm brown rice. 

This curry is super easy to freeze. This recipe makes a lot so I simply freeze half and then put the rest in the fridge for that night and leftovers for the rest of the week. Just make sure the curry has had time to cool before putting it in the freezer. 

Free Day - Taylor Chicken & Rice

-1 1/4 cup of Uncle Ben's Rice
-1 Can of Cream of Chicken
-1 Can of Cream of Celery
-1 Can of Cream of Mushroom
-Chicken
-1/2 Stick of Butter
-Paprika
-Salt and Pepper

Preheat oven to 275 degrees. Stir together rice and all of the "Cream ofs". Spread mix into a 9x13 pan. Place chickens on top and pour melted better over the top of the chickens. Sprinkle paprika, salt and pepper on top. Cover pan with tin foil. Bake for 2 1/2 hours. Take tinfoil off and bake for another 30 minutes.

Simple Oatmeal

Oatmeal
Water
Packet of Sweetener

Sometimes you just want some fast snack that is filling and yummy. Simple. Equal parts oatmeal and water. Heat in microwave, pour sweetener on. I like Stevia.

Easy Chicken Prep

-Tin Foil (for easy cleanup)
-Olive Oil
-Chicken Breasts
-Salt
-Garlic Powder (opt)

Preheat oven to 400 degrees. Cover pan with tin foil. Put desired amount of chicken breasts on the pan and drizzle olive oil on top of each one. Sprinkle with salt and garlic powder.

Put in the oven for ten minutes. Then flip over the chickens and heat for another 15 minutes. Make sure the chicken is not pink in the middle.

I like to get two forks and shred the chicken. Just stab your fork into a piece of the chicken you wish to shred and place the other fork next to it. Pull the 'unstabbed' fork away from the stabbed one in the direction of the threads. I like to do a lot of chicken at the beginning of the week, shred it and then have cooked chicken to go in yummy meals all week.

Chicken Salad Wrap / Pita

-Avocado Mayo (or other lowfat option)
-Cooked Chicken
-Celery (opt)
-Pickles (opt)
-Whole wheat tortilla or Pita
-Avocado (opt)
-Tomato (opt)
-Lettuce (opt)

Mix Cooked Chicken (See Easy Chicken Recipe for easy to cook chicken), Mayo and celery, pickles and any other yummy thing you'd like to add to the salad. Mix until mayo lightly covers everything.

Cut pita in half and open or lay out a wheat tortilla. Fill with chicken salad, avocado, lettuce and tomato and enjoy a yummy meal.

Yummy if served with carrots too.

Pasta & Ragu

-Wheat Pasta
-Low Fat Hamburger (90/10)
-Rosemary
-Basil
-Olive Oil
-Minced Garlic
-Hunt's Tomato Sauce
-Parmesan Cheese

Flop a pot of salted water on the stove and heat to boiling. Once the water is boiling, dump the pasta in and cook al dente.

In a pan, cover bottom with olive oil. Add garlic and when it starts sizzling, add the hamburger. Saute until cooked. Sprinkle with rosemary. Add the tomato sauce and turn the burner low. If the sauce starts boiling, it is too hot. The tomatoes will turn bitter. Add basil at the end.

Add the sauce to the pasta and serve with parmesan cheese if desired.

French Toast

Wheat Bread
Eggs
Skim Milk
Cinnamon

Toppings:
-Bananas
-Berries
-Natural Peanut Butter
-Applesauce
-Fresh Fruit

Whisk together eggs, skim milk and cinnamon. Soak bread in the mixture and fry on a griddle or frying pan. Once the toast is cooked on each side, it's ready for the toppings!

Almond Milk Berry Smoothie

-1 cup almond milk (unsweetened)
-1/2 cup berries
-1/2 banana
-1/2 cup oats

Dump in blender and puree. Best served chilled.

This is perfect at the end of the day when you are just craving something sweet and need a little treat. Super yummy, complex carbs only and satisfies that craving.

Whole wheat bread

I use a breadmaker to make the initial dough and then pull it out to make the final loaf/ rolls or buns.

Put these ingredients in this order into your breadmaker

1 1/2 cups warm water
1 1/4 tsp salt
2 Tbsp honey
4 Cups wheat flour
1 egg
2 Tbsp yeast mixed with 1 tsp sugar

Mix and knead then let it rest for about an hour.  Knead again and then either shape into a loaf, rolls or roll out with a rolling pin and cut out circles to make buns. (I use an xlarge drinking cup)  Let rise again for about an hour and then bake at 350 until done. (20 min for rolls and buns. More for a loaf)

Meat loaf

In a bowl, mix :
1 lb ground turkey,
1/2 to 3/4 cup oats
2 eggs
1/3 cup dried onions
Spices to taste such as mixed up salt, barbecue seasoning. (About 2 to 3 tsp)

Put in a loaf pan and bake for about 45 min at 375.

Tuna Ragu

Ingredients:

-Can of Tuna
-Can of Hunts Tomato Sauce
-Olive Oil
-Wheat Rotini
-Parsley
-Minced Garlic
-Parmesan Cheese

Bust out a pot and frying pan. Pour olive oil to cover the bottom of the pan. Medium heat. Saute the garlic, when it is sizzling, throw in the drained can of tuna and season with parsley. Once the tuna has had an opportunity to soak in the flavors, dump in the can of tomato sauce. and sprinkle basil over the top and stir.

In the pot, bring salted water to a boil. Put rotini in. Cook al dente. Drain.

Dump the sauce in with the rotini, mix and serve with parmesan.

Pasta Carbonara

-1/4 cup chopped onions
-Olive Oil
-Turkey Bacon (desired amount-cut into pieces)
-Wheat Spaghetti
-2 Eggs
-Parmesan Cheese

Fill up pot with water. Salt the water. Bring to boil.

While water is heating up, pour some olive oil on a frying pan, dump the chopped onions in and heat until the onions are just starting to get soft. Dump in the cut up pieces of bacon and allow the bacon to cook.

Put wheat spaghetti into boiling water. Cook Al Dente, Drain the water. IMMEDIATELY, dump the spaghetti back in the pot and crack the eggs into the steaming hot pasta. Stir the spaghetti, coating it all with the eggs. There will be little pieces of cooked eggs throughout the pasta.

Pour the olive oil, bacon and onions into the pot with the pasta as well. Stir.

Serve with freshly grated parmesan cheese.

Shrimp fried rice

Olive Oil
Cold, cooked brown rice
Shrimp, (deveined and shelled. Could use cooked or raw.  Just add at the beginning if raw.)
Frozen peas/carrots
Egg(s)
Magic salt

I didn't put any measurements to this because I do it different every time.  Basically, Olive oil to cover the bottom of the pan, about 1 cup of cooked brown rice, 5 med/large shrimp or 1/2 cup small shrimp, 1/3 cup frozen peas/carrots, 1-2 eggs and sprinkles of salt.

Peanutty dip

Cottage Cheese
PB Fit Powder

Mix 1/2 cup to 2/3 cup cottage cheese with about 1 Tbsp PB Fit powder. (to taste)  This tastes great scooped up with celery, apple wedges, etc...

Tuna Fish Sandwich

1 Whole wheat Sandwich thin
1 small can tuna (drained)
Olive oil Mayo
Lettuce

Mix tuna with enough Mayo to hold meat together.  Spread on half of a sandwich thin. Top with lettuce and other thin.

Healthy Western Omelet

Fry and crumble 1 turkey bacon (or you can use 1 cut up ham slice)
Slightly beat 2 egg whites and 1 whole egg (1 T water), Pour eggs in frying pan greased with cooking spray and sprinkle with turkey bacon or ham.  When it is halfway cooked, flip half of the egg mixture over onto the other half forming a semi-circle.Wait for it to seal and then flip to other side.  Top with Salsa and enjoy

Egg McMuffin

 Fry 1 egg in mini pan. (spray with cooking spray)

Fry 2 slices of turkey bacon

Toast 1 Whole wheat sandwich thin

Assemble by placing the egg on 1 thin slice, Next put the folded bacon and top with the last thin slice.  Very yummy and doesn't even need cheese or sauce.

Spicy Green detox Smoothie

Blend :
1 cup water
1 cup greens (Kale, spinach etc...)
1 tsp diced, seedless jalapenos
1 celery
1/4 cup Cilantro
3/4 cup pineapple (fresh or frozen)

(You can try this with different fruit besides pineapple like strawberries, mangoes, apples)

Yummy protein shakes

Key lime pie shake-  Blend 1 vanilla advantedge shake, 3-4 ice cubes and a spoonful of Lime concentrate.

Chocolate mint shake- Blend 1 chocolate advantedge shake, 3-4 ice cubes and a couple drops of mint extract

Berry Shake- Blend either Vanilla or Strawberry cream advantedge shake, add 1/2 cup of frozen berries

Chocolate Berry Shake- Blend Chocolate advantedge shake, add 1/2 cup frozen berries

Fruit shake- Blend Vanilla advantedge shake, add 1/2 to 2/3 cup frozen mangoes, mixed fruit combo, or frozen pineapple

Peanut Butter & Banana Sandwich

2 Slices Wheat Bread

Peanut Butter (Natural for optimum healthy)

Banana

Spread peanut butter on wheat bread. Cut up banana in slices and put on top of peanut butter. Slap the other piece of bread on the bananas.

If you're craving a treat, the bananas and the peanut butter satisfy the sweet craving.

Shrimp Pasta

Shrimp
Whole Wheat Pasta
Olive Oil
Minced Garlic
Salt
Lemon Juice
Parmesan Cheese
Red Pepper Flakes

Flop a pan and a large pot on the stove. Fill the pot with water and dump some salt in, at least 2 Tbs. Usually I just dump some in. Turn up the heat.

While you wait for the water to boil, pour some olive oil, just enough to coat the pan after you swivel it around a bit. Put 2 garlic cloves or 1 tsp of minced garlic in pan. Once the garlic starts to sizzle, throw as many shrimp as you want with your pasta on the pan.

When the shrimp start sizzling, flip them over. Be careful not to have them on the pan too long. If the shrimp starts to shrink, take it off the heat immediately. The fuller the shrimp, the juicier.

Once the water in the pan is boiling, throw in your pasta and cook it al dente. Drain the water, throw the pasta back in the pan and drizzle olive juice and spray some lemon juice on it. Mix the pasta together.

Put pasta on a plate, add your shrimp to the top and then grate some fresh parmesan cheese and sprinkle some red pepper flakes for the top. Yum!

Healthy Hash Browns

Olive Oil
Potatoes

Bust out your food processor and put the shredder. Cut the potatoes in half and feed them into the processor.

Pour Olive Oil in a frying pan. Dump the shredded potatoes on top of the olive oil and spread it out so that the potatoes are even in the pan. Let cook until the bottom is crispy. If you lift up the edge of the potatoes, you'll be able to feel if it is getting crispy or not. Once crispy on the bottom, flip it over (probably in pieces) and do the same to the other side. Some of the potatoes will be softer and some will be crispier, it is amazing. Salt and pepper it and maybe have it with eggs or hamburger or turkey bacon or all three!

Healthy White Sauce

2 T - Olive Oil
4 T - Wheat Flour
2 C - Skim Milk
Salt Pepper

Pour Olive Oil in a sauce pan. If it's not exactly 2 tablespoons it doesn't matter. Just pour some in. And then put enough wheat flour so that the olive oil and flour dough up. Then pour in milk and heat up to boiling. Be sure to stir and then simmer while continuing to stir. Once you feel like it's done, about 10 minutes, let it cool. A film might form on top, which is good, just stir it back into the mixture. It will help thicken it.

Pour the sauce on your dish.

This is really good with wheat pasta or brown rice or maybe even potatoes. As far as meats go, shrimp, chicken, hamburger or you could do veggies if you're into that.

Loser Pancakes

Loser Pancakes

In a blender,

Either 10 egg whites OR 7 whole eggs
2 cups Oats
2 cups Cottage Cheese
3/4 tsp Cinnamon
3/4 tsp Vanilla
1/4 to 1/2 cup water as needed

Blend until smooth and cook on griddle until brown on both sides.  I like this with applesauce for low calorie but it's really good with any topping.  Can be stored in the fridge and microwaved or toasted later.