one 20 oz can kidney beans 2 Cups cooked and cooled quinoa (3/4 .c raw) 1 red onion, finely chopped 2 bunches basil, stems discarded and leaves chopped. I use one if it's a large bunch. juice of 2 lemons...ours are larger than store bought so I use one 1/2 Cup extra-virgin olive oil.....I use a little less. In a large bowl, mix together the kidney beans, quinoa, onion and … [Read more...]
Quick and Easy High Protein Oatmeal
This high protein, and high fiber oatmeal concoction is one of my personal favorites. Especially, when I'm in a hurry, and know I wont be able to eat again for several hours. Put into a bowl approximately 1/2 to 3/4 cup of raw old fashioned oats, and add enough water, low fat milk, rice milk, or coconut water to soak them thoroughly with a little bit still floating on top. Then add a handful … [Read more...]
Apple Bean Breakfast Bake
According to expert weight loss and nutrition coach, Dr. Jonny Bowden, one of the secrets to managing weight (and eating less food in general) is to keep your blood sugar from going on a roller coaster ride. (When blood sugar shoots up- as it does when you eat high carb foods, it also crashes back down, leaving you ravenously hungry.) The best way to keep your blood sugar even (and keep … [Read more...]
Lean & Clean Mediterranean Meatloaf
Ingredients: 1/4 cup sun-dried tomatoes 10-ounces fresh or frozen/thawed spinach 1/2 cup chopped onion 1/4 cup crumbled feta cheese 1 1/2 pounds ground free range turkey or chicken 1 cup quick or old fashioned rolled oats 1 teaspoon garlic powder 1 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/2 cup light coconut milk Heat oven to 400 degrees. … [Read more...]
The Seduction Meal
The Seduction Meal by Donna Webb of Inspire A Life In Balance It's all about Food + Romance and the premise that everyone should learn to master one dish - a Seduction meal, to enchant and captivate that special someone in your life Here is a spicy dish for your spicy dish. Crab cakes & Spicey Remoulade _______________________________________ Spicy Remoulade 1 Cup … [Read more...]
Pumpkin Cheesecake
A delicious treat that wont spike your blood sugar or weight like ordinary cheesecake. That is, if you actually only eat 1 small piece :-) Crust 3/4 cup crushed graham crackers 3/4 cup ground almonds 1 tsp cinnamon 1 tbsp butter In food processor grind almonds (still slightly chunky – not into fine meal), add all the other ingredients and process together. Pat this mixture in … [Read more...]
Easy & Hearty Fall Chili
(Serves Ten) 4 lbs extra lean ground beef 4 cans kidney beans (15.5 oz cans), drained and rinsed 2 large onions, chopped 2 large tomatoes, chopped 1 lb carrots, peeled and sliced 4 bell peppers - 1 green, 1 red, 1 yellow, 1 orange, cut into 1/2 inch squares 6 cloves garlic Two 46-fl oz bottles V8 vegetable juice, spicy hot Cashew meal Spices: 4 tbsp chili powder, 1 tsp cumin, 2 … [Read more...]
Easy Appetizer
Guacamole Stuffed Tomatoes 12-15 small tomatoes (about 2.5 in) 1 TB olive oil 1 TB fresh lime juice or meyer lemon 3 avocados 1TB finely chopped red onion 1 clove minced garlic (or 1/2 tsp garlic powder) 1/2 tsp finely chopped fresh cilantro 1tsp minced fresh jalapeño chile 1/2 tsp sea salt 1/8 tsp ground pepper Cut tomatoes in half, scoop out soft center –save tomato pulp in … [Read more...]
Quinoa Summer Salad (gluten & dairy free)
Prep and Cook Time: 20 minutes. Makes 6 servings Ingredients 3 to 4 cups (14 oz.) chicken broth 1 1/2 cups (12 oz.) uncooked red quinoa –looks pretty! 1/4 cup olive oil 1/4 cup lemon juice OR seasoned rice vinegar Fresh ground sea salt & pepper to taste 1 red bell pepper, finely chopped 1/2 small red onion, finely chopped 1/2 English cucumber … [Read more...]
30-Minute Grilled Yogurt Chicken w/Cucumber Salad
Try this wonderful, lean meal from Sunset magazine. It get's the Fit 4 Success stamp of approval! 4 boned, skinned chicken breast halves (about 1/1/2 lbs.) 1 1/4 cups plain whole-milk yogurt 1 1/4 tsp. ground cumin 1 tsp. fresh lemon juice 3/4 tsp. kosher salt 1/2 tsp. red chile glakes 1/4 tsp. ground turmeric 1 tsp. vegetable or macadamia nut oil 1 English cucumber, … [Read more...]
