Cook, drain, rinse and cool 5 oz whole wheat pasta(shells or macaroni or whichever salad pasta you like).

Add 1 pint grape tomatoes(halved lengthwise), 1 med cucumber(seeded and cut into bite size pieces), 1 yellow bell pepper(cut into pieces), 1 cup canned cannellini beans(rinsed and drained), 1/2 small red onion(diced), 2 oz reduced fat feta (cubed), 1/4 cup sliced black olives.

In a seperate bowl mix 1 tbsp ex-virgin olive oil, 2 tbsp red wine vinegar, 2 tbsp lemon juice, 1 tsp minced garlic, 1 tsp honey, 1/2 tsp dijon mustard, 1/4 tsp dried oregano, 1/8 tsp black pepper, 1/4 cup chopped mint(opt).

Add to pasta mixture and season with additional black pepper and salt(opt) to taste.

Appx nutrition facts /serving-400 cal, 13g protein, 50g carbs, 11g fat(2g sat), 17g fibre, 286mg sodium, 6mg cholesterol

Posted on September 7th, 2011 by neslyn
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If you are looking for a fast and portable breakfast or snack try this:

1 package instant oatmeal (or 1/2 cup quick oats)
In a zip lock bag put any of the following:
- chopped nuts (walnuts, almonds, pecans)
- raisins
- chopped dates
- unsweetened coconut
- wheat germ
- flax seed
- pathway
- quinoa
- spices (cinnamon, nutmeg)

If you are staying in a hotel, you can get hot water from the coffee machine, bring a small plastic bowl or just the coffee cup. Put the oats and nut mixture in bowl and add hit water until desired consistency. Most hotels have spoons and sweetener in the room. This is a quick, easy, healthy and cheap meal.

Posted on March 12th, 2011 by neslyn
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Near the end of summer, fresh blue berries are plentiful and delicious. They are also a superfood, with many health benefits. You can also use them in many different desserts or jams.

Following is basic recipe that I use for a topping on cheesecake, fresh baked bread, crumble, french toast or just by itself with a spoon! Use your imagination and enjoy the result. This recipe is very quick and easy and tastes wonderful.

- 2 cups fresh or frozen blue berries
- 2 Tablespoons water
- 1/2 cup (or less) splenda

Bring to a boil and simmer for 2 minutes. Then combine:

- 1 Tablespoon water
- 1 Tablespoon cornstarch
- 1 Tablespoon lemon juice

Add to the hot blue berry mixture until thick (about 30 seconds) and remove from heat. If you want it thicker, just add more cornstarch and water.

Posted on August 22nd, 2010 by neslyn
Filed under: Breakfast, 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 »