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

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.

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.

• 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.

• 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.

• 3/4 cup buttermilk (or 3/4 cup skim milk plus 1 T vinegar)
• 1 Tablespoon cornstarch
• 1/2 tsp. salt (optional)
• pinch of cayenne
• 1 large egg
• 1 Tablespoon lemon juice

Whisk 1/4 cup buttermilk, cornstarch, salt and cayenne in heavy skillet until smooth.

Mix in lightly beaten egg and remaining buttermilk.

Cook over medium heat and simmer, whisking until thick.

Remove from heat and add lemon juice. 

Variations:  To make Sauce Moutard, add 2 tsp. Dijon mustard.  For Sauce Maltaise, use 1 1/2 Tablespoons organge juice in place of the lemon juice.

Make ahead tip: cover and refrigerate for up to 2 days.  Reheat in microwave on high for 1 to 1/2 minutes, stirring once.

Mix all ingredients together in a large bowl.  Serve with milk or soy beverage.

• 4 cups rolled oats
• 1 cup raw wheat germ
• 1 cup coconut (unsweetened)
• 1/4 cup sunflower seeds
• 1/4 cup sesame seeds
• 1/4 cup flax seed (ground)
• 1 cup butter or canola oil
• 1/2 cup honey
• 1 Tablespoon milk
• 1/2 tsp. salt
• optional
• 1 cup raisins
• 1 cup chopped dates
• 1 cup almonds
• 1/2 cup pecans
• 1/4 cup oat bran
• 1 cup chopped apricots
• 1/4 cup quinoa
• shake of cinnamon/nutmeg

For more information about this B & B – www.Huxters.com – they also offer salmon fishing as well as healthy foods.  Great place to stay.

• 1/2 cup cream of wheat (options: I use a mixture of cream of wheat and oat bran, OR stoneground oatmeal with a few Tablespoons of multigrain cereal, OR multigrain cereal)
• 1 3/4 cup water (or follow package instructions)
• cook to desired consistency about 3 or 4 minutes for cream of wheat – longer for oatmeal or multigrain cereal
• then add 1/2 cup mixed berries (I buy the frozen berries, thaw them in a large bowl, then add 3/4 teaspoon of Stevia for about 5 cups of berries – keep them in the refridgerator for up to a week – also great on cottage cheese pancakes!)
• 2 Tablespoons silken Tofu (good protein source – the almond flavor has a pleasant sweet flavor – make sure you get the silken kind of Tofu! the other kind just won’t work – see favorite products)
• add Fat Free Soy Beverage (approximately 1/3 cup or until desired consistency)

Great start to the day.  My partner puts the leftover cereal from the pot on the garden, and the vegetable plants grown extra strong and healthy!

• 3 eggs, separated
• 1/2 cup mayonnaise (plain yogurt would also work)
• 2 tablespoons water

In large mixing bowl, beat egg whites at highest speed of mixer or until soft peaks form.  Then in a smaller bowl, using the same beaters beat yolks, mayo and water.  Gently pour yolk mixture over beaten egg whites.  Fold together carefully. Pour mixture in glass pie plate gently, and microwave at medium 6 – 8 minutes.

Sprinkle finely shedded light cheddar cheese. (optional – fold half of omelet over the other half. ) Gently slide onto serving plate, spinkle with chives if desired.

• 1 large whole wheat tortilla
• 1 egg and 1 egg white, or 2 egg whites
• green pepper chopped
• onion chopped
• 1 oz low fat cheese
• salsa (as much as you want)
• mushrooms sliced

1. Saute green pepper, onion and mushrooms in fry pan until as tender as you like. Remove
2. Beat eggs in bowl, add a little garlic powder and pepper
3. Spray pan with pam or oil. Put eggs in pan on low heat. cook till you can flip and finish cooking. Remove and cut in half.
4. Put tortilla in the pan and heat on low
5. Add 1/2 of the  cheese on half of the tortilla,then add 1/2 of the eggs, then the salsa, then the veggies, then the other half of the eggs, then the rest your cheese.
6. Fold over the tortilla and press down . Heat until cheese is melted.

Serve with fruit. This is getting those carbs in early in the day with lots of time left to burn them off.

2 – 3 beaten eggs

Dump everything into your blender in this order and blend until smooth. Cook as your would any pancakes. Top with fruit and yogurt.

NOTE: These are really good even teenages like them. Even if you don’t like cottage cheese, these are GOOD.