Sweet Potato Blueberry Pancakes

         (Recipe from Craig Yarnall)

·          1 egg white

·          1 scoop Vanilla whey protein

·          1 tbl Peanut Butter

·          2 tbl Oatmeal

·          2 tbl Blueberries

·          1.5 oz Sweet potato already baked

·          Pam Spray

·          some sugar free maple syrup

Mix in a bowl, egg white, peanut butter, oatmeal, sweet potato, until good and blended together. Then fold in the blueberries at the very end. Place into small omellette pan with Pam to line the pan. Cook on one side until it becomes solid enough to flip and evenly cook on the other side.

1 serving whole pancake= 310 calories(35 g protein, 23 g carbs, and 9 g fat)

w/ ½ tbl PB=260 calories(33g protein, 21g carbs, and 5g fat)

Awesome Granola!

Submitted by Alissa

3c old-fashioned rolled oats
1c sliced almonds
1/4c wheat germ
1/4c flaxseed meal
1 1/2 tsp cinnamon
1/4c hazelnut oil
1/2c honey
1 package (~1c) dried Berries-n-Cherries

Preheat oven to 300 degrees. Combine oats, almonds, pecans, wheat germ, flaxseed meal and cinnamon. Combine honey and oil and stir into mixture. Spread out evenly onto cookie sheet. Bake until light golden brown, 40 to 50 minutes, stirring every 15 minutes to prevent sticking and burning. Remove from oven and transfer to bowl or pan to cool. Stir in dried fruit. Keep stored in tightly covered jars or plastic bags. Refrigerate. Makes seven 1/2c servings.

*If you can't find hazelnut oil, substitute with vegetable, peanut, flax, or canola oil. If you don't have wheat germ or flaxseed meal, you can double the portion of one or the other. Any nuts (make sure they are sliced or chopped) or dried fruit (large fruits like apples and apricots should be chopped) combo will work, but the ones I chose work very well together.

This recipe was given to me from Alissa Carpio, fitness and figure competitor

Grilled Salmon w/Rosemary

Submitted by Tina! (South Beach recipe)

1 Lb Salmon

2 Tsp Extra Virgin Olive Oil

2 Tsp Fresh Lemon Juice

1/4 Tsp Salt

Pinch Freshly Ground Black Pepper

2 Cloves Minced Garlic

2 Tsp Fresh Rosemary Leaves, Chopped or 1 Tsp dried, crushed 

Cut the fish into 4 equal size portions.  Combine olive oil, lemon juice, salt, pepper, garlic and rosemary in a bowl.  Brush the mixture onto the fish.

To Grill:  Arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray.  Grill over medium meat until the fish flakes easily (allow 4-6 minutes per ½ inch of thickness).  If the fish is more than 1 inch thick gently turn halfway through grilling.

To Broil:  Spray the rack of broiler pan with olive oil cooking spray and arrange fish on it.  Broil 4” from the heat for 4-6 minutes per ½ inch of thickness.   If the fish is more than 1 inch thick gently turn halfway through broiling.

Serves 4

Per Serving:

Cals:    231

Protein:  23G

Carbs: 1G

Fat: 15G

Pumpkin Pancakes

¼ c       oats

1/3 c     canned pumpkin

5          egg whites

1 tbsp   ground flax

            Cinnamon ( or pumpkin pie spice)

            Splenda

Heat griddle on high then reduce heat to med.  Spray pan with Pam.  Mix all ingredients and drop onto griddle.  Turn when set. 

Makes about 5 - 4” pancakes (cals 217, protein, 23g, carbs 26g, fat 4g)

Lowfat Turkey Chili

Ingredients

• 1 teaspoon canola oil
• 1 small red onion, chopped
• 24 oz. Extra lean ground turkey
• 1 4 oz. Can chopped green chilies
• 1 14 oz. can chopped tomatoes
• 2 cans (28 oz. each) great northern white beans
• 2/3 cup frozen veggies (I use carrot, peas, corn & beans mix)
• 3 tablespoons chili powder
• 1 teaspoon oregano
• 2 teaspoon ground cumin
• ½ cup wate

Method:

In a large, soup pot, cook onion in oil for 2 minutes over med. heat until soft.  Add turkey and continue to cook, breaking up the turkey, until no longer pink (about 10 min.).  Add remaining ingredients.  Cover, reduce heat to medium-low and cook 45 minutes more stirring occasionally

Nutritional Information:

Serves: 6

Cal:      535

Fat:      7 grams

Protein: 46 grams

Carbs:  68 grams

Fiber:    17 grams

Variations:  Sometimes I use a mix of the white & small red beans.  Use more veggies than they say to.  A little Cajun spice  is good too.

Yum!

Vegetable Quiche Cups to Go

(South Beach recipe submitted by Carrie)

Ingredients

·          pkg (10 oz) frozen spinach

·          ¾ c liquid egg substitute

·          ¾ c shredded reduced fat cheese

·          ¼ c diced green bell peppers (red and yellow are good too)

·          ¼ c diced onions

·          3 drops hot pepper sauce (optional)

·          ¼ c chopped tomatoes

*other vegetables can be substituted

Method:

Microwave spinach for 2 ½ mins on high.  Drain excess liquid.  Spray foil baking cups with cooking spray.

Combine all ingredients and mix well.  Divide evenly among muffin cups.  Bake at 350 for 20 mins until knife inserted in center comes out clean.

The quiches can be put in bags in the freezer.  Take them out and put them in the refrigerator to thaw.   When ready to eat, warm them in microwave for one min. 

Nutritional Information:

Calories:             117

Protein:  16

Carbohydrates: 9

Fat:  3