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 »

If you haven’t tried grilled chicken on your salad you are missing a tasty, low fat, low carb meal. 

• 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.

Posted on February 19th, 2009 by neslyn
Filed under: Full Meals, Lunch, Salads | No Comments »

This is a sweet, delightful treat that is healthy and quick.  No baking required.  Best made in a food processor.  All the seeds should be natural, unroasted, unsalted.  Makes about two dozen small balls – Refridgerate if your family hasn’t eaten them already. 

• 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.

Posted on February 19th, 2009 by neslyn
Filed under: Sweet Tooth | No Comments »

In a baking dish, combine:

• 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.

Posted on December 16th, 2008 by neslyn
Filed under: Full Meals | No Comments »