Super Charged Oatmeal Breakfast

Ingredients

1/3 cup oat bran

1/3 cup steel-cut oats

1/2 cup blueberries

1 scoop protein powder (vanilla)

1 tbsp whole flax seed

1/3 tsp cinnamon

1/2 tsp salt (if desired)

Preparation

Add oats and 3 cups of water to a large pot. Bring water to a boil, then reduce heat to a simmer and keep covered for 15 minutes. Next, add bran and flax seed. Simmer for 5 minutes and remove from heat. Add berries, cinnamon and protein powder. Stir and let stand for 3 minutes. Serve and enjoy!

Vegetarian Grilled Eggplant & Portobello Sandwich

Ingredients

1 small clove garlic, chopped

1/4 cup low-fat mayonnaise

1 tsp lemon juice

1 medium eggplant (about 1 pound), sliced into 1/2-inch rounds

2 large portobello mushroom caps, gills removed

Canola or olive oil cooking spray

1/2 tsp salt

1/2 tsp freshly ground pepper

8 slices whole-wheat sandwich bread, lightly grilled or toasted

2 cups arugula, or spinach, stemmed and chopped if large

1 large tomato, sliced

Directions

Preheat grill to medium-high.

Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.

Spray both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides. When cool enough to handle, slice the mushrooms.

Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.

(Makes 4 Servings)

Cucumber Salad Recipe

Ingredients

2 large cucumbers

2 large tomato

2 tbsp olive oil

dash of fresh oregano

dash of fresh parsley

Preparation

Wash and skin the cucumbers. Cut the cucumber into 1 inch slices. Cut the tomato’s into 4 quarters. Add to bowl and add olive oil, fresh oregano, and fresh parsley. Chill before serving for best flavor!

Sesame Noodles With Chicken Recipe

Ingredients

1 bag Japanese buckwheat soba noodles

5 tbsp low-sodium soy sauce

2 tbsp rice wine vinegar

1 tbsp sesame oil

2 tbsp honey

2 tsp honey mustard

1 tbsp creamy peanut butter

3/4 lb boneless, skinless chicken breast

5 scallions

Directions

Cook noodles according to package.

In a large bowl whisk together next 6 ingredients to make dressing.

Cook chicken until cooked through. Shred and add to peanut mixture.

Add drained noodles, scallions and toss until combined.

(Makes 4 Servings)

Apple Pie Shake

Ingredients

2 cups vanilla fat free frozen yogurt

1 cup unsweetened applesauce

1/2 teaspoon apple pie spice (can substitute cinnamon)

1 cup skim milk

Directions

Put the mugs in freezer to chill. In blender, combine yogurt applesauce, apple pie spice. Add milk and blend just until mixed. Serve in chilled glasses.

Delicious Chicken Marengo

Ingredients

8 chicken breasts, boneless, skinless

1 thinly sliced medium onion

1/2 cup dry white wine

2 crushed cloves garlic

1/2 teaspoon ground thyme

1 bay leaf

3 springs parsley

1 cup 98fat-free chicken broth

2 cups diced Italian style tomatoes

18 pearl onions

1 pound sliced mushrooms

Juice of 1 large lemon

1 cup sliced pitted black olives

1 jigger cognac

Chopped parsley for garnish

Directions

Spray nonstick Dutch oven with cooking oil spray. Saut sliced onion until very lightly brown then remove. Brown chicken breasts on both sides. Add wine, garlic, thyme, bay leaf, parsley, chicken broth and tomatoes. Cover and simmer for about 1 hour, until tender. Remove meat and strain sauce, then reduce for 5 minutes. Saut pearl onions and mushrooms in juice of lemon. Arrange chicken, onions, mushrooms and sliced olives in casserole dish. Sprinkle with cognac. Heat in 350

How to Make a Spinach Feta Salad

Ingredients

6 cups baby spinach, rinsed and patted dry

4 tomatoes, sliced

1 English hothouse cucumber, diced

8 to 10 radishes, thinly sliced

1/4 cup crumbled feta cheese

1 red bell pepper, seeded and thinly sliced

cup fat-free vinaigrette

Directions

In a large bowl, toss together the spinach, tomatoes, cucumber, radishes, feta and red pepper. Top with your favorite fat-free vinaigrette.

Vanilla Orange Shake Recipe

Ingredients

1/2 cup fat-free frozen vanilla yogurt

1/2 cup ice cubes

1/2 cup orange juice

1/4 teaspoon vanilla

Directions

Put the mugs in freezer to chill. Combine all ingredients and blend in blender on high until smooth. Pour into chilled mugs and serve. Note: May substitute pineapple juice for orange juice.

Healthy Roti

Ingredients

1 tsp vegetable oil

1 small onion, peeled and sliced

1 cup chicken or vegetable broth

1 sweet potato, peeled and cubed

1 clove garlic, minced

1/2 tsp cumin

1/4 tsp each coriander, cinnamon and turmeric

1/2 tsp hot sauce

1 cup canned chickpeas

1/4 cup coconut milk

2-3 large roti or wheat flour tortillas

Directions

Heat oil in a non-stick pan over medium heat. Add the onion; cook for 5 minutes. Stir in broth, sweet potato, garlic, cumin, coriander, cinnamon and turmeric.

Cover and cook, stirring ever so often for 15 minutes or until potato is tender. Season with hot sauce.

Stir in chick-peas and coconut milk. Bring to a boil. Cook, stirring often, until chick-peas are heated through. Divide mixture between two roti shells. Roll to make a wrap.

(Makes 2 to 3 servings.)

Grilled Spicy Island Beef Kebabs Recipe

Ingredients

Marinade

1/2 cup chopped green onions

1 tablespoon ground allspice

2 tablespoons red wine vinegar

1 teaspoon salt

1 teaspoon chopped fresh or 1/4 teaspoon dried thyme

2 teaspoons low-sodium soy sauce

1/2 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

2 habanero or serrano peppers, seeded

Kebabs

1 1/2 pounds boneless top sirloin, trimmed and cut into 30 cubes

1 red bell pepper, cut into 18 pieces

2 black-ripe plantains, peeled, and each cut into 9 pieces

Cooking spray

Diagonally cut green onions

Lime wedges for Garnish

Directions

Prepare grill.

Combine marinade ingredients in a food processor or blender; process until smooth. Place marinade mixture, beef, and bell pepper pieces in a large zip-top plastic bag; seal. Marinate in refrigerator 20 minutes.

Remove beef and bell pepper pieces from bag; discard marinade. Place beef, bell pepper pieces, and plantain pieces in a large bowl; toss well to coat.

Thread 5 beef cubes, 3 red pepper pieces, and 3 plantain pieces alternately onto each of 6 (12-inch) skewers. Lightly coat kebabs with cooking spray or use olive oil mister. Place kebabs on grill rack coated with cooking spray. Cook 4 minutes on each side for medium-rare or until desired degree of doneness. Garnish with green onion pieces and serve with lime wedges.