2 1/2 cups oats(not instant), 1 cup unsweetened shredded coconut, 1/2 cup chopped dried cranberries,1/3 cup whole wheat flour, 1/4 cup ground flaxseed, 1 tsp cinnamon,1 tsp salt(opt),3/4 cup canned pure pumpkin(not pie filling), 1/4 cup honey, 1/2 cup mashed bananas, 1 tsp vanilla.

Preheat oven to 350. Line a 9×13 pan with parchment paper,letting it overhang on 2 sides to be able to pick them up.Combine 1st 7 mixing well. Mix last 4 in a seperate bowl. Combine both mixing well. Pour into pan. Press down firmly into pan. Bake appx 25 mins or until light golden brown. Cool completely then remove from pan and cut into 16 bars. Wrap bars in plastic wrap(if you want) and store in an airtightcontainer.                                                                                        Cal-113, Fat-3.6,cholesterol-0,sodium-77mg,carbs-18.4,fibre-3.1,sugar-5.7,protein-2.8

The original receipe also calls for 1/2 cup chopped almonds, pecans or pistachios. You can also substitute the cranberries with whatever dried fruit you like !!!  

Enjoy !!!

1 tbsp olive oil, 2 carrots-chopped, 2 celery stalks-chopped, 1 small onion-chopped, 2 tsp fennel seeds, 1 can diced tomatoes(fresh works too !), 5 cups chicken stock, 1lb ground turkey, 1 egg, 1/4 cup shredded parmesan cheese, 2 cloves chopped garlic, 1 pinch nutmeg, 4 big handfuls fresh spinach, kale or collard greens.

Heat oil on med heat. Add carrots, celery, onion and fennel seeds and cook till light golden brown. Add tomatoes and stock and bring to a simmer.

Meanwhile combine turkey,egg,parmesan,garlic and nutmeg. Make 24 balls and drop into soup and cook through. 10-15 mins. Add spinach and cook for another 10 mins. Season with pepper if desired and garnish with fresh parsley (opt.)  ENJOY !!!

Note: I used rehydrated T.V.P. in the turkey (1/2 & 1/2) and a little pepper and made 48 balls and I added Franks hot sauce to my bowl of soup for a little zing…  I think next time I will also add a variety of different veggies.

Hope you like it !!!

per serving:cal-256, protein-26g, carbs-11g, fat-12g, fiber-4g, sugar-2g, sodium 832 (use no salt added chicken broth and it greatly reduces this number and tastes great)

Stir in 3/4 lb finely sliced mushrooms and 1/2 finely chopped sweet red pepper. Cook for 5 mins or until softened.

Add 2 cups canned plum tomatoes(fresh work well), 1/2 tsp each dried basil, oregano and thyme. Add pepper to taste. Simmer for 10 mins.

You will also need 5 whole wheat lasagna noodles, 2 cups cottage cheese, 1 cup low fat mozza, 1/4 cup parmesan

Assembly : Spread 1/4 mushroom mixtuer in an 8-inch (2 L) baking dish. Arrange a layer of  noodles, half the cottage cheese, half the mozza, 1/4 mushroom mixture then remaining noodles, remaining cottage cheese, remaining mushroom mix, then mozza and sprinkle with parmesan.

Bake 350 degree oven for 35 mins or until bubbling. Makes 6 servings.  I like to add fresh spinach on top of the cottage cheese. Serve this with a salad of your choice.

Hope you enjoy !!!!!

Appx per serving: cal-578, fat-5.5, cholesterol-61mg, sodium-399, carbs-90, fibre-1.9, sugar-6.6, protein-33g

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.

Makes 4 servings. Appx nutrition facts /serving-400 cal, 13g protein, 50g carbs, 11g fat(2g sat), 17g fibre, 286mg sodium, 6mg cholesterol

Combine 3/4 cup thinly sliced red onion and 2 tsp lime juice. Let stand 10 mins. This will melow the onion.

Toss together 6 cups cubed watermelon, 1/4 cup chopped fresh mint, 1/4 cup feta cheese, 1/2 cup diced sweet red pepper, 1/2 cup sliced black olives, 3 tsp olive oil, 2 tsp balsamic vinegar. Add the onions and garnish with more mint(opt)

Hope you enjoy!!!!

In a large pot heat 2 tbsp veg oil.

 Add 1 cup chopped onion, 1 cup chopped red pepper, 2 cloves of minced garlic and saute until soft

Add 1 cup of wild or brown rice, 4 cups of vegetable stock( you can make it from a cube or envelope with boiling water), 1/2 tsp red pepper flakes and simmer 45 mins or until rice is soft.

Whisk in 1/2 cup chunky peanut butter until well blended then simmer another 5 mins. If it is too thick add water.

Correct seasonings if necessary. Sprinkle with thyme(opt) and serve

Variation:If you do not want starchy carbs omit the rice and add 1 cup of chopped celery and 1 cup chopped carrots. I make a big pot this way and freeze portions then add cooked rice to it if I want the starchy carbs at that time.

Yummy!!!!

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.

Brown meat and onions. Drain and rinse, pat dry. Put all other ingredients in large pot, simmer, covered for 2 to 2 1/2 hours.

This recipe is from Grace L. and is delicious and easy. Also freezes well.

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.

2 tbsp veg oil, 1 tsp cumin seeds, 1 onion finely chopped, 2 green chilies seeded and chopped, 2 tsp ginger finely minced, 2 tsp finely minced garlic, 3/4 tsp ground cumin, 3/4 tsp ground coriander, 1/2 tsp garam masala(opt), 2 tsp tomato paste, 1/4 tsp cayenne pepper, 1/4 tsp tumeric, 1 cup diced can tomatoes (fresh are great too), 1/2 tsp salt, 1 can chickpeas drained and rinsed, 4 cups chopped swiss chard.

Heat oil med heat and cook cumin seeds until they start to pop(1 min). Add onion & chilies and cook 10 mins or until translucent.Add ginger & garlic. Cook 1 min. Add cumin & coriander. Cook 2 mins. Add garam masala(If using). Cook 1 min. Add paste, cayenne and tumeric. Cook 1 min.

Add tomatoes & salt and cook, stirring until softened. Stir in 1 1/4 cups water. Bring to a boil. Add chickpeas. Reduce and simmer for 10 mins. Stir in swiss chard and simmer until tender. 3 to 4 mins

This makes 4 servings.   The next time I make this I think I will try adding chicken or shrimp to make it a full meal and not just a side.

1 cup t.v.p. & 1 cup boiling water. Let stand 10 mins.

Add

1-2 tsp cumin, 1-2 tsp italian seasoning, 1 tbsp chilli powder, 1-2 chopped garlis cloves (you can sub garlic powder if you prefer), 1 can black beans(kidney beans are great too), 1 jar spaghetti sauce, 1 can diced tomatoes(spiced ones add even more flavor).

Simmer and add any veggies you like. I use

Onions, mushrooms, zucchini, broccoli, green and or red pepper, shredded carrots, spinach.If you like heat add 1 jalepeno pepper or some hot sauce. Simmer until the veggies are soft. Season to taste…….Enjoy !!!

NOTE: Watch the sodium and added sugar in the spaghetti sauce. We would suggest using 1 small can of tomato paste and 1med can of tomato sauce instead( drain 1 can of tomatoes and mash them until smooth instead of the sauce , another option…)

You will need…

2 tbsp veg oil, 1cup chopped onion, 1 tbsp chopped ginger, 2 tbsp mild curry paste,4 cups peeled and diced sweet potato, 2 cups peeled and diced granny smith apples, 6 cups veg broth, 1/2 cup light  coconut milk.

In a large pot heat oil and saute onions.Stir in ginger and curry paste and saute 1 min. Add the sweet potato and apples and saute 2 mins . Add veg broth and bring to a boil. Reduce and simmer 20 mins or until soft. Remove and puree. Return to pot and add coconut milk (I used the whole can). Simmer for 5 more minutes.Salt and pepper to taste

This is great as is or you can add cooked rice , cooked pasta, cooked chicken or shrimp, veggies or anything else you like.

Enjoy !!!!

In a large bowl combine

2 chicken breasts, cooked and diced, 1 cup chopped celery, 1 diced unpeeled red apple, 2 to 3 tbsps raisins, 1/4 cup coarsley chopped pecans(opt). Set aside

Combine 1 tsp curry powder, 1/2 tsp salt, 1/2 tsp black pepper, 1/8 tsp cayenne pepper, 1 tsp cider vinegar and 1 cup fatfree miracle whip.

Pour over chicken mixture and toss.

Serve over a bed of chopped spinach or mix it in……or if you are having starchy carbs at supper…

Add either 3 cups cooked w wheat pasta or brown rice or quinoa.

Mix together and bake for 45 minutes.

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.

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.

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.

• 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.

• 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.

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.

• 4 skinless, boneless chicken breast halves (sliced if desired)

Mix the following marinate, set aside 1 cup for salad and then marinate chicken 15 minutes in remainder:

• 1 can condensed cream of chicken soup (healthy request)
• 1/2 cup water
• 2 Tablespoon cider vinegar
• 2 Tablespoon lemon juice
• 2 tsp. worcestershire sauce
• 4 gloves garlic minced
• 1/2 tsp. pepper
• 3 Tablespoon grated Parmesan cheese (or less)

1. Grill or broil chicken 15 minutes until done, turning and brushing with marinate. 
2. Slice chicken (if you didn’t slice before cooking) and toss with salad (works really well with spinach salad).
3. Add 1 Tablespoon grated parmesan cheese, and 1/2 cup croutons if desired and then add remainder marinate dressing.
4. Serves 6

one serving: 205 calories, 4 g fat, 457 mg sodium, 16 g carbs, 23 g protein.

• 1/2 cup sunflower seeds
• 1/2 cup sesame seeds
• 1/3 cup honey (or less)
• 1/2 cup nut butter (no addititives)
• 1/2 cup unsweetened carob powder or unsweetened coaco
• 1/4 cup wheat bran or oat bran
• 1/4 cup unsweetened coconut

Add ingredients one at a time and blend until the mixture forms a ball.  Form into bite-sized balls ( you can roll in unsweetened coconut or sesame seeds)

If you don’t have a food processor, just mix all ingredients in a bowl until blended (if you are feeding these treats to toddlers, grind the seeds in a coffee grinder).

Variations:  pumpkin seeds, almonds, cashews, chopped dates, raisins, vanilla, cinnamon or just use your own imagination.

• 2 or 3 large sliced sweet potatoes
• 2 or 3 sliced shallots (or 1 onion sliced)
• 1/2 tsp. chili powder
• 1/2 tsp. paprika
• salt & pepper to taste (optional)
• 1 cup low sodium chicken broth
• 1/4 cup pure maple syrup

Top casserole with

• 3 Tablespoons chopped pecans

Cover dish.

Bake at 375 degrees F for approximately 20 minutes – remove cover, then bake an additional 10 minutes until potatoes are tender.

Stir fry until brown (or put in slow cooker):

• 1/2 kg beef sirloin, sliced
• 1 oinion chopped
• 1 clove garlic, chopped

Mix together the following then add to beef:

• zest of 1 orange (optional but will make a zester taste)
• 3/4 cup orange juice
• 2 Tablespoons soy sauce
• 1 Tablespoon cooking wine
• 1/2 tsp sugar (optional)
• 2 Tablespoons minced fresh ginger

Simmer, then add:

• 1 bunch broccoli, cut into small florets
• 1/3 cup water
• 1 red bell pepper, seeded and sliced
• 1/2 cup sliced scallion greens

Cover and steam, stirring occasionally until the water has evaporated and broccoli is tender.

Can be served over rice.  This is a great way to get a few extra vegetables into a meal, but if you don’t have them, you can also make this receipe without the vegetables or through in whatever you have on hand i.e. cabbage, broccoli slaw, celery, etc.)

Combine:

• 1 cup ketchup
• 1 medium onion, chopped
• 1/4 cup vinegar
• 1/4 cup molasses
• 2 Tablespoons Worchestershire sauce
• 2 gloves garlic minced
• 1/2 tsp. dry mustard
• pepper/salt

Pour over approximately 1 1/2 to 2 lb (3 – 4 kg) boneless beef roast.

Cook in oven several hours, or slow cooker until tender (baste) and enjoy.

Leftover beef is excellent for barbecued beef sandwitches, top with left over sauce.

• 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.

• 2 1/4 cups water
• 1/8 tsp. salt (optional)
• 1 1/2 cups Quinoa

Combine in saucepan and bring to a boil, then reduce heat to medium-low and simmer covered for about 20 minutes (without stirring) until liquid is absorbed and quinoa is tender.

In small frying pan – cook the following for 5 – 10 minutes stirring often until onion is softened.:

• 2 tsp. olive oil
• 1/2 cup finely chopped celery
• 1/2 cup finely chopped onion (or shallots)

Add to quinoa, stir and cool.

Then add:

• 3/4 cup chopped fitted dates
• 1/2 cup light feta cheese
• 1/2 cup slivered almonds (toasted)
• 2 Tablespoons chopped fresh chives
• 2 Tablespoons chopped fresh parsley or flakes

DRESSING - In a small bowl mix together:

• 3 Tablespoons lemon juice
• 2 Tablespoons liquid honey
• 1 Tablespoon olive or canola oil
• salt/pepper

Drizzle over quinoa mixture and toss until coated.  Makes about 6 cups.

** Note:  I didn’t have feta cheese or celery and the salad was still fabulous – please give it a try!

1 cup (250 ml): 354 calories; 11.6 g Total fat (5.9 g Mono, 2.3 g Poly, 2.0 g Sat); 4 mg cholesterol; 55 g Carbohydrate; 6 g fibre; 11 g Protein, 318 mg Sodium.

Mix together:

• 1/4 cup seasoned rice vinegar (or any combinations of vinegars that you have on hand)
• 2 Tablespoons reduced-sodium soy sauce
• 2 Tablespoons cornstarch
• 2 Tablespoons apricot preserves (reduced or no-sugar)
• 2 – 4 cloves garlic, minced
• 2 teaspoons finely grated or minced ginger

Add to the chicken mixture bring to a boil, then reduce heat and add:

• vegetables (any combination of peppers, onion, mushrooms, broccoli, snow peas, water chestnuts, bok choy, carrots, scallions)

Simmer until vegetables are tender.  Great with the egg rolls and chicken fried rice recipes, also on shakeitup. Enjoy.