5 Tablespoons onion Powder
1 Tablespoon garlic powder
1 Tablespoon paprika
1 Tablespoon Dry Mustard
1 teaspoon Thyme
1/2 teaspoon white pepper
1/2 teaspoon celery seed

Mix together and place in a shaker. Once you use it, you’ll never go back to salt.

1/2 tsp =
4 calories (0 from fat)
0 Total Fat
0 Sat Fat
1 mg sodium
1 g total carbs
0 dietary fibre
0 sugar
0 protein

From Jackie’s friend Ginette – thank you.

Posted on April 27th, 2010 by neslyn
Filed under: Tips and Tricks | No Comments »

I just made these cookies as my own version of Snicker-Snackers (without the coaco).  Experiment with different ingredients and let me know how they turn out.

• 1/2 cup plain almonds
• 1/2 cup dates
• 1/2 cup pumpkin seeds (plain)
• 1/2 sunflower seeds (plain)
• 1/2 cup sesame seeds (plain)
• 2 Tablespoons ground flaxseed
• 2 Tablespoons nut butter (plain peanut butter or almond butter)
• 1 tsp. almond extract
• 1 tsp. vanilla
• 2 Tablespoons honey or less

Put all ingredients in food processor and blend until smooth.  Form balls and refridgerate.  You can roll them in unsweetened coconut or ground almonds.  These cookies will satisfy your sweet tooth, and are very filling.  Enjoy.

Posted on March 1st, 2009 by neslyn
Filed under: Sweet Tooth | No Comments »

This is so quick and easy, you can eat it for breakfast or lunch, or make it ahead and just warm up in the microwave.  Much healthier and lower in fat than the fast food restaurants.

• 1 English Muffin (body wise whole wheat)
• 3 Tablespoons Egg Creations (or one whole egg)
• 1 light cheese slice (1/2 slice is enough)
• 1 tsp. calorie reduced mayo

Cook egg in a small circle.  Toast english muffin, top with cheese slice while the muffin is still hot so that it will melt.  Place cooked egg circle on top of cheese and top with any vegetables you like (tomato, peppers, onion, etc.)  A little spread of mayo on the muffin (or ketchup) and you have a wonderful healthy meal.

Calories: 215, Fat: 3.5, Carb, 27, Fibre: 4, Protein 16.

Posted on February 21st, 2009 by neslyn
Filed under: Breakfast, Lunch | No Comments »

This is a quick easy meal in a shake – make it and take it.  A few options are included to add protein.  This is best made in a blender, but if you don’t have one, just whisk all ingredients.

• 2 cups soy Fat Free Beverage (or skim milk)
• 1 Cup unsweetened apple sauce (if you are travelling, you can buy a baby food jar of apple sauce or experiment with different flavors i.e apple strawberry)
• 1/2 cup oatmeal or oat bran (or pouch of instant oatmeal)
• 1/2 tsp. cinnamon
• 1 Tablespoon honey (or less)

optional (choose any combination of the following):

• 2 Tablespoons fat free cottage cheese
• 2 Tablespoons yogurt (plain or vanilla)
• 1 tsp. ground flaxseed
• 1 tsp. psyllium seed husk
• 1 Tablespoon protein powder

Blend until smooth, let stand 5 minutes and add 1 cup ice cubes (if desired) and blend again.  Serves 2.  Thanks to Wendy Christie for this recipe.

per serving (without the extras): 250 calories, 8 g protein, 4 g total fat (1 g sat fat) 0 mg cholesterol, 48 g carbohydrate, 3 g fibre, 290 mg sodium, 250 mg potassium.

Posted on February 21st, 2009 by neslyn
Filed under: Breakfast, Dairy/Drinks | No Comments »

Add pureed vegetables or lentils to you baked goods (for example muffins) or add them to your chili, lasagna or pasta dishes.  Cooked vegetables or lentils and puree them in food processor.

Quick alternative: baby food.  I just added apple/strawberry baby food to my regular muffin recipe and they were great.  Baby food doesn’t have any added sugar or salt – result a healthy quick food!  I have been adding pureed 5 bean blend to my muffin recipe and my grandaughter loves them.  A creative way to get vegetables and beans.  Experiment and have fun.

Posted on February 19th, 2009 by neslyn
Filed under: Tips and Tricks | No Comments »