Pumpkin Blueberry Protein Shake

If you're not into splenda, stevia, etc. (I try to avoid them myself) then here's a protein smoothie that adds blueberries as the sweetener instead of the artificial kind.

1 cup unsweetened vanilla almond milk
1/2 cup pureed pumpkin
1/2 cup frozen blueberries
1/2 scoop protein powder - I'd suggest vanilla or cinnamon roll flavor
1/4 teaspoon cinnamon (a good blood sugar stabilizer)
1/4 teaspoon nutmeg

 Add all ingredients to a blender or use an immersion blender.

Pumpkin Pie Protein Shake

1/3 cup canned pumpkin puree - not pie mix
1 1/3C unsweetened vanilla almond milk
2 packets Splenda or 1/2 packet of stevia - more to taste
pumpkin pie spice to taste
1 scoop vanilla protein powder
(optional) 1/4C  frozen whipped topping - makes it richer and creamier

Toss in a blender or use an immersion blender like I do. 
I generally use the first 1/3 cup of pumpkin right out of the can. Then I freeze the rest in 1/3 cup increments to give the shake a thicker consistency the next time. 
In my opinion, the colder a protein shake, the better it tastes.

Summer Garden Salsa

4-6 green onions, finely chopped
1 garlic clove, pressed or grated
1 lime, zest & juice
pinch of salt
drizzle of Italian dressing
4 roma tomatoes, chopped
1 green pepper (or use various colors), chopped
1 jalapeno, seeded, ribbed & diced
1/2 c. black beans
1 c. frozen corn
1/4 c. chopped cilantro
In a large bowl, combine the onions, garlic, lime zest, lime juice, and salt. Stir to mix well. Chop the rests of the ingredients and add.  Serve immediately or refrigerate until ready to serve.

If you're buying the cilantro, likely you'll have to buy more than 1/4C worth. Just chop it up, fit it into ice cube trays and add a little water. Freez,e and it will be ready next time you need it.

Almond Dijon Salmon

When I was working with a couple to become their gestational carrier, the father cooked us the most wonderful salmon one night. It was so good that once I flew home, I duplicated the recipe for my family. Now I hardly serve salmon any other way. 

4 (4 oz) Salmon fillets

2T Butter- melted
3 tsp Dijon Mustard

1/2 cup finely smashed nuts (I like almonds)
1 T Parsley- chopped
fresh lemons to taste

Preheat oven to 400 degrees
Combine butter and mustard together in a small bowl
Place Salmon in a pan lined with aluminum foil
Brush butter mixture on each salmon fillet.
Sprinkle crushed nuts on the fillets.
Bake 15 minutes and serve with lemon juice and parsley to garnish.

A little quinoa and a veggie rounds out a really nice dish that's flavorful and easy to make.

Oatmeal Peanutbutter Balls

1 - cup honey
2 - cups creamy natural peanut butter
2 1/2 cups protein powder
3 - cups quick cooking oatmeal
1 - 2 - tablespoons wheat germ or flax seed
1/2 cup goodies like:
mini chocolate chips
or chunks of dark chocolate,
or chopped nuts,
or reese's pieces or...
whatever you like really.
You can leave the goodies out too.

Mix all together with a mixer. Form into balls with hands and freeze on a baking sheet lined with waxed paper until firm. Remove from freezer and store in a large zip lock bag in the refrigerator or divide into snack sized portions. I like to reuse the girls' old homemade babyfood containers.

These are so good you won't even remember that they're supposed to be healthy.  The best part is that, while it's best to store them in the refrigerator, there's nothing in them that can't be left at room temperature, so they're a great snack for us to pop in my purse and eat between activities in the car... or as a bribe at the grocery store... not that I ever need to do that.  Okay, I do. Anyway, try them!

This recipe makes quite a few! We ate our fair share of dough as well.

Using press n seal to make individual sized packages

(Low Carb) Mu Shu Chicken Lettuce Wrap

This was a Slam Dunk for dinner!

Chicken:
• 1lb of chicken tenders (or 1lb of chix breast cut into 1/2 or 1/3)
•1 tablespoon vegetable oil
•1 tablespoon grill seasoning
Marinate and bake 375* for 25min or grill

Slaw:
In a bowl, mix -
•2 teaspoons sugar/splenda
•2 tablespoons rice wine vinegar or white vinegar
•Salt
Taste to make sure you're happy with the dressing. Then add -
•1/2C seedless cucumber, peeled, halved lengthwise and thinly sliced on an angle (1 net carb)
•1-2 cups broccoli slaw - broccoli, carrots, cabbage (3 net carbs/cup)


Peanut sauce:
Mix -
1/3 C all natural peanut or almond butter (7 net carbs)
1″ piece ginger, grated
6 cloves garlic, grated
3 Tbsp cup low-sodium soy sauce (3 net carbs)
2 Tbsp sugar/splenda
1 Tbsp toasted sesame oil
2 Tbsp rice vinegar
3 Tbsp water

Taste at this point and adjust vinegar or sugar, depending on your taste.

• Use Iceberg or butter lettuce leaves as your wrap.

Directions
Spread peanut sauce on your leaf.
Pile on the slaw
Add your chicken and wrap.

Alternatively, heat your peanut sauce and add 1T of water to use a squirt bottle and drizzle it on top.
You can use the peanut sauce as a dip as well but it's hard to keep everything together.

This makes 6 Lettuce Wraps at 2.3 net carbs each. Not bad.  :)

Creamy Tomato Sauce

This recipe is my version of Weight Watchers Creamy Tomato Sauce

POINTS® Value: 1Servings: 8Preparation Time: 14 minCooking Time: 11 minLevel of Difficulty: Easy

1 tsp olive oil
1 medium garlic clove(s), minced
1/2 tsp dried oregano
28 oz canned diced tomatoes
6 oz fat-free evaporated milk
2 tbsp basil, fresh, finely chopped
1/8 tsp table salt, or more to taste

Instructions
Heat oil in a large saucepan over medium heat. Add garlic; cook until soft, about 1 to 2 minutes. Add oregano; cook 45 seconds. Add tomatoes and bring to a simmer; partially cover pan and simmer 3 to 5 minutes.
Puree sauce in pan using an immersion blender. Or working in batches, transfer tomato mixture to a blender and puree until smooth (careful not to splatter hot liquid); return pureed tomato mixture to pan.
Set pan over low heat and add milk; simmer 1 minute to heat through. Remove pan from heat and stir in basil. Season to taste with salt. Yields about 3/4 cup per serving.

Healthy Single Serving Key Lime Pies

2 tablespoons water
1 tablespoon fresh lime juice
1 1/2 teaspoons unflavored gelatin
4 oz (half 8-oz package) fat-free cream cheese, softened
3 containers (6 oz each) Yoplait® Light Thick & Creamy Key lime pie yogurt
1/2 cup frozen (thawed) reduced-fat whipped topping
2 teaspoons grated lime peel
1 cup of reduced fat graham crackers crushed finely

In a saucepan mix water and lime juice; sprinkle gelatin on lime juice mixture; let stand 1 minute. Heat over low heat, stirring constantly, until gelatin is dissolved. Cool slightly, about 2 minutes.

In a bowl or stand mixer, beat cream cheese (use an electric mixer on medium speed if you don't have a stand mixer) until smooth. Add yogurt and lime juice mixture; beat on low speed until well blended.

Fold in whipped topping and lime peel.

Place enough graham cracker crumbles into the bottom of your individual serving bowls to cover the bottom.

Top that with the lime mixture and refrigerate until set, about 2 hours.

I often do these without the crust to save calories... and I don't really care about the crust anyway.

Better for You Tater Tot Casserole

I wanted to make Tater Tot Casserole for my toddler but it really has a lot of salt and fat in it. Here's my solution - a healthier version for toddlers.

1/2 pound lean ground turkey
1 medium onion, chopped
2-3 garlic cloves, minced
1 large red or green pepper, seeded and chopped
3 medium carrots, peeled and chopped
2-3 asparagus spears chopped into bite size pieces
1/2 bag of frozen peas or beans
1/2 bag of frozen corn (you can leave this out. It's nice for color but not all that nutritional)
1 tablespoon olive oil
2 cans low sodium Healthy Choice cream of chicken soup (or other brand - that's what we had on hand)
1 bag frozen tater tots
1 1/2 tablespoons onion power
I'm purposely leaving the onion soup mix out because it adds a lot of sodium. I've replaced it with the onion powder and actual onions.

Preheat oven to 350*. In a large skillet, cook onions in the olive oil until clear. Add garlic, pepper, beans, asparagus, and carrots. Cook until soft. Add in turkey, onion powder. Brown until fully cooked. Place the cooked mixture in a casserole dish and stir in soup. Top casserole with tater tots. Bake for 50-55 minutes.

You'll also notice that this doesn't seem like as much meat as you're used to. I've replaced part of the meat with healthier veggies instead. Toddlers only need about an ounce of protein each day and this will provide plenty.

If you don't like ground turkey you can use extra lean ground beef or try going half and half.

This freezes very well. Divide it into little squares and place in freezer baggies for up to 3 mos.

Cheesy Beans and Rice

One of my favorite frozen dinners is Weight Watchers Santa Fe Beans and Rice. I could eat it every day and that says a lot considering I very rarely serve meatless dinners.

2 cups cooked white rice
1 (15 ounce) can of black beans, rinsed and drained
1 cup corn
1 cup low fat sour cream
1 taco seasoning packet
1T tomato paste
2 cups shredded reduced-fat Mexican cheese blend, divided
1 small red onion, chopped finely
1 or more cloves of garlic smashed into a puree
-------
You could add a can of rotel or some salsa if you like.
Weight Watchers also adds little dices of zucchini
You could add a small can of chiles for some zip too! That'll rev the matabolism!
If you need some meat in your meal, it would be tasty to add some ground sirloin.
-------

Preheat oven to 350.
In a large bowl, combine all ingredients except cheese. (try combining tomato paste with sour cream and then adding to the rest for easier distribution)
Dump the mixture into a greased 2 quart baking dish
Bake uncovered for 25 minutes.
Sprinkle with cheese and bake 5-10 minutes longer until cheese is melted

mmmmm!

Menu Plan E

Mandarin Orange Chicken with Rice
BLT's (no recipe needed - bacon, lettuce, tomato, mayo, bread)
Healthy Lasagna Rollups
Pineapple Chicken
Lean Cuisine, Smart Ones, Healthy Choice, or Kashi frozen dinner of your choice.

Grocery list:
Mandarin oranges
2lbs of chicken breast
Rice (white or brown - your choice)
Miracle Whip (light or regular)
Green pepper
small container of OJ
almonds
Bacon (or turkey bacon)
Lettuce (enough for your sandwich and maybe a side salad)
tomato
bread
Frozen already cooked lasagna noodles
ground turkey
mozzarella (low fat/skim)
ricotta (lf or skim)
pineapple canned or fresh
soy or teriaki sauce
brown sugar
broccoli
cornstarch
Lean Cuisine, Smart Ones, Healthy Choice, or Kashi frozen dinner

Whole Wheat Margherita Pizza

Whole Wheat Margherita Pizza

Crust:
1 package (1/4 ounce) active dry yeast
1 cup warm water
1 tablespoon extra-virgin olive oil
2 teaspoons salt
2 1/2 cups whole-wheat flour, plus additional for kneading

Topping:
2 large tomatoes, thinly sliced, then cut into half circles
8 ounces part-skim mozzarella, thinly sliced into half circles
Extra-virgin olive oil (optional garnish)
8 fresh basil leaves, thinly sliced
Dash of cornmeal for pizza stone


Nutritional Information:
237 calories7 g total fat (2 g sat)0 mg cholesterol31 g carbohydrate12 g protein5 g fiber703 mg sodium

Directions:
In a medium mixing bowl, combine yeast and warm water; let sit until yeast foams, about 5 minutes. Stir in oil and salt. Add flour, 1/2 cup at a time, mixing with a large spoon, until dough comes away from the side of the bowl and holds together.
Sprinkle additional flour onto work surface. Turn out the dough and knead about 5 minutes, until it is smooth and springy, adding only enough flour to keep it from sticking to the board.
Form dough into a ball; place in a medium bowl. Cover with plastic wrap and put in a warm place. Let rise until doubled in size, about 2 hours.

To make pizza: Preheat oven to 475°F. Place dough on lightly floured work surface; flatten with
your hand. Using floured rolling pin, roll dough outward from the center. Form dough into a circle or rectangle about 1/4-inch thick.
Sprinkle pizza stone or baking sheet with cornmeal. Lay crust on stone or sheet. Lay alternating slices of tomato and cheese on top of the crust, slightly overlapping each piece. Lightly drizzle with additional oil, if desired.
Let pizza rest 10 minutes. (This step can be skipped, but it makes for the crispiest crust.) Place pizza in oven and bake 20 minutes, or until cheese is melting and browning a bit. Sprinkle pizza with sliced basil leaves.

This is a south beach diet recipe: http://www.southbeachdiet.com/sbd/publicsite/recipes/Whole-Wheat-Pizza-Margherita.aspx?awardid=allrecipes&visit_id=0