1 fresh beet (washed) include leaves

1 carrot

1 apple

Options:

cucumber

parlsey

This makes 1 serving, if you want more,  just multiply all ingredients by the number of servings required.  Beets are rich in iron, good to dialate blood vessels and are a super antioxidant.

In a food processor or blender add:

4 cups of any of the following in any combination
- yogurt
- cottage cheese
- tofu (use only silken)
- light cream cheese
- 3 large eggs
- 1/4 cup splenda or honey
- 1 Tablespoon lemon juice
Optional:
- 1 or 2 Tablespoons cornstarch which will make your cake thicker.

Bake in 350 degree F oven for 45 – 60 minutes until the top puffs lightly all the way to the center.

Top with fresh berries, or berry topping. Enjoy.

• 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.

• 2/3 cup whole liquid egg plus 6 T liquid egg whites (you can also use 6 whole eggs)
• 1/4 cup sugar (or splenda)

Whisk together in heavy sauce pan, then add:

• 2 cups milk (skim, 1%, or any combinations)

Cook over low heat – stirring constantly until thick (160 degrees F)

Remove from heat, then ADD:

• 2 cups milk
• 1/4 tsp. nutmeg (or to taste)

Cool and enjoy.

• 4 cups skim milk
• OR
• 2 cups fat free soy beverage plus 2 cups skim milk
• Heat in heavy bottomed pot over medium heat to 82 degrees C or 180 degrees F
• Then cool  to 42 – 44 degrees C or 108-112 degrees F
• Dissolve 5 g of yogurt starter to a small amount of the lukewarm milk in a cup, then pour back into the pot OR use about 1/2 cup of previously made yogurt.  Your home-made yogurt will act as the starter and can even be frozen and used at a later date.
• You can add 1 cup of skim milk powder for added protein
• Incubate 4 to 4 1/2 hours or until yogurt has reached the desired firmness (I just leave it overnight or all day in the yogurt maker).
• Refridgerate to stop incubation.  I keep it for about 2 weeks in the fridge.

You can find this product at Wallmart, or superstore. I’m not sure about Sobeys.

• 1/2 cup plain fat free soy beverage
• 1/2 cup water with 2 Tablespoons skim milk powder
  or 1/2 cup skim milk
• 1 tsp. Flaxseed oil OR Omega 3.6.9 oil
• 2 Tablespoons Pomegranate Juice *
• 1 teaspoon Psyllium Seed Husk
• 1 to 2 Tablespoons Cottage Cheese
• 1 to 2 Tablespoons plain yogurt (with active culture)
• 2 Tablespoons Blueberries *
• 1/2 Banana
• 1 Tablespoon protein powder
• You could add 1 to 2 Tablespoons silken tofu If you find this shake too thick, just add more water. You don’t have to add all of these ingredients in each shake. I make this the night before, pack it in my lunch and drink it after my noon weight workout to aid in recovery. Taking in a good protein source within 30 minutes of a hard workout will aid in recovery and to building lean muscles. Super foods: 2