BODY FOR LIFE RECIPES

BODY FOR LIFE RECIPES Breakfast 1 nice PB&Banana shake 1 serving 1 Packet of Myoplex Banana Protien Powder 1 Tablespoon of all-natural peanut butter 16oz. of non-fat milk 1 banana (optional) 3 ice cubes first put the ice cubes inside. Next, add the milk, then the powder or PB and then mix (or add banana and mix) presto, you have a wonderfully delicious peanut butter and banana myoplex shake for those who need the extra calories in their shake after a workout. 1 serving pancakes 1 serving 1 whole egg plus 2 egg whites 2 Tbs applesauce 1/3 cup whole wheat flour 1 Tbs brown sugar 2 tsp baking powder 1/8 tsp salt cinnamon to taste 1 tsp vanilla extract Blend all ingredients together. Use batter to make about 3 pancakes. Topping: @ 2 large strawberries, 6-8 red grapes, 2 Tbs applesauce and puree in a blender. Serve over pancakes. Use other fruits for variety. 1 step healthy cinnamon toast 1 serving This one is for when you are out the door and you hit the three hour mark from your last meal. 1 slice of whole wheat toast vanilla protein powder butter buds cinnamon take the toast and pop it into the toaster, take the butter buds and mix it with a little water to thicken it. spread it over your toast and add some vanilla protein powder along with cinnamon.(add to your liking) 1 way to start your day (after your workout) 1 serving 3/4 cup of egg substitutes (3 eggs worth) 1 oz. of Veggie Cheese (mozzarella) 1/3 a can of tuna (1 serving/3.oz) spray a pan with pam cooking spray, add the eggs. allow them to de-liquify on the top, fold one third of the round formation towards the center as if you were going to make a brochure, spread the tuna and the cheese evenly over the center of the form. (ingredients should partially cover the folded inward piece of the egg, and the unfolded as well.) now, fold the same part again over onto the unfolded part, as if you were closing the last flap of a brochure. Your creation should be an Omelet! (it should look similar to a burrito, except it shouldn’t be folded on the other sides). Serve with a carb to make it a complete meal. 123 shake 1 serving 1/4 cup skim milk 1/4 cup fat free vanilla yogart 1/4 cup soft tofu handfull of berries mix together in a blender and you have a perfect combination of carbs and protien, you can substitute cottage cheese for tofu if you like. A++ Sweet Tater Bake 2 servings 10 - Egg Whites 1 - Whole Egg 1 - 6oz Sweet Potato 1/2 cup chopped onion 1/2 cup chopped bell pepper (red or green) 2 cups spinach leaves 2 tbsp fat free parmesan cheese 1 tsp pepper 1 tsp Mrs. Dash tomato/basil 1/2 cup seasoned bread crumbs Preheat oven to 400 degrees. Lightly coat a 9"x13" baking pan with coking spray. Grate sweet potato into large mixing bowl. Add remaining ingredients and stir. Let sit for 5 minutes. Place into sufficiently sized baking pan. Bake @ 400 degrees for 20 minutes or until solid. I like to burn it just a little. Also, toward the end of the cooking time you can spray a little fat free cooking spray on top and crank the oven onto broil for about 3 minutes to brown the top. Lunches Pumped Up Chicken Salad 4 servings I despise cottage cheese, but absolutely love (and crave any time) this chicken salad recipe better than any recipe with mayonnaise. 3 cups diced cooked chicken (4 portion sized breasts) [I do mine in the food processor] 1 cup chopped celery 1 small apple, chopped 2 Tablespoons chopped onion 1/2 cup low-fat cottage cheese 1 teaspoon skim milk 1 handful red seedless grapes, quartered pepper Mix chicken, celery, apple, grapes, and onion in large mixing bowl. In a blender mix cottage cheese and skim milk. Blend for 2 minutes on the "whip" speed. Add to chicken mixture. Pepper to taste. Serve on lettuce or in a whole wheat sandwich. makes 4 servings 10 minute southwest chicken 1 serving You would need a George Foreman "lean mean grilling machine" to make this possible. This is a quick way to have chicken breast during lunch. Take two 3oz. chicken breast and some black pepper and some chopped up mushrooms, onions, or whatever you like on your chicken. Place the chicken on the grill with the chopped foods and in ten minutes, you can enjoy the fresh taste of grilled chicken with your favorite carb, without the wait. This has been very good in between my classes. Enjoy! 2 Healthy Tuna Patties 1 serving 1 Can of Tuna 8 regular sized pretzels (about 2 inch long pretzels) 1/4 cup of egg substitutes (= 1 egg/serving) Ketchup (optional) Grab a medium-sized bowl, grate the pretzels into a mixture the size of small peas, mix in the can of tuna, and the egg substitutes. finely mash mixture and Grease a non-stick pan with Pam Cooking Spray. Heat on medium-low. wait a few seconds for the pan to slightly warm up. (approx. a minute) Spoon 1/2 of the mixture into the pan as you would pancakes (this mixture is thicker) to form one patty. flip over after you can lift the patty up with a spatula and have it not seperate with extreme ease, or until slightly browned. Next, flip the patty over and cook the other side. repeat with remaining half of mixture, or if you used a larger pan, you can cook them both simultaneously. Serve with ketchup for optimal results. 5 CAN QUICK SOUP 1 serving 1 Can Sliced Carrots 1 Can Green Beans 1 Can Zucchini in Tomato Sauce 1 Can Diced Tomatoes 1 Can Chicken, Beef, or Veg. Broth Combine all cans together (do not drain) in a large pot bring to rolling boil over high heat remove and serve. **For a low sodium version use low salt or no salt veggies. A Complete Pita 1 serving Mix one serving of cottage cheese with a small portion of garbanzo beans. Add red wine vinegar to taste. Serve inside a whole wheat pita and garnish with fresh spinach leaves and sprouts. Now you have a quick, delicious, complete meal. A Easy Salmon Pasta 1 serving Get 1 can of salmon with water and drain, put this in a empty bowl. Get a handful of fresh or frozen peas up to you and boil until cooked. Also get a handful of spiral pasta and boil until cooked. Get one small onion and thinly slice add to bowl. Add everything to bowl and mix with cracked pepper for taste and some fat free myonnaise. A Great Mexi Plate... 1 serving You will need: - 1 whole wheat tortila - 2 tbsp. fat-free salsa (I like Presidents Choice) - 1 oz. fat-free cheese - 1 grilled chicken breast Prep: - Cut chicken into cubes - Mix chicken and salsa in a pan and saute until mixture is hot. - Warm the tortila in another pan - Pour chicken mixture onto half the tortila - Top with the cheese - Fold and warm both sides of the tortila Serve with 2 glasses of water! YUMMY!! ASPARAGUS STIR-FRY 2 servings 4 cups frozen Birdseye Asparagus Stir Fry (includes asparagus, pasta, carrots, broccoli strips, cauliflower & green beans). 1 cup pealed, deveined, cooked large bay shrimp. Spray wok or skillet with cooking spray, add shrimp (I buy mine pealed deveined & cooked), add vegetables and stir-fry for 1 minute. Add 2 tablespoons of water and cook for 5 to 7 minutes. Serve with a tall glass of ice water for a fast, easy meal, that includes your protein, carb, and veggie. Calories: 125 Protein: 15gms Carbs: 14 gms Fat: 0.5gms AUTHORIZED PIZZA 1 serving 1 Whole wheat pita. 1 Boneless skinless baked chicken breast. Fat-free tomato sauce. 1 Ounce of fat-free mozarella cheese. Onions, green peppers,etc. -Spread contents on pita and heat in oven for 10 minutes, and serve. Alaska Salmon Sandwich Stuffer 3 servings Ingredients: 1 med cucumber seeded and chopped ½ cup bell pepper, diced ½ cup red onion, diced 1 can 14.75 oz Alaska Salmon drained and chunked 2/3 cup plain fat-free yogurt 1/3 cup fat-free mayonnaise 1 tablespoon lemon juice 1 teaspoon dried dill weed ½ teaspoon ground coriander, if desired 2 teaspoons dried or 2 tablespoons fresh parsley 3 to 4 whole-wheat pita breads In mixing bowl, combine cucumber, bell pepper, onion and salmon. In separate bowl, blend yogurt, mayonnaise, lemon juice, dill weed, coriander and parsley. Stir dressing into salmon. Portion onto bread. Makes about 3-1/2 cups, 3 to 4 servings. Dinner GARLIC CHICKEN PESTO PASTA 2 servings Cut up 2 boneless skinless chicken breasts into chuncks. Spray a pan with Pam non-stick cooking spray. Sprinkle garlic powder and pepper on the Pam. Add the chicken and coat it with the garlic, pepper and pam. Cook until finished. Boil Mueller’s pesto pasta. Add the pasta to the pan with the chicken. Heat through and add Mrs dash’s garlic and herb seasoning! (don’t forget your two glasses of water:) VEGETABLE PASTA 4 servings pasta of choice cooked(angel hair,spagetti,etc) 6 cloves of garlic minced 2 tbls.water 1/2 onion chopped 1 zuchini chopped 1 can chopped tomatoes or fresh 1 8oz container fresh mushrooms sliced 1 lb shrimp (recommended for Body-for-LIFE 2 teaspoons italian seasonings cook water,garlic,onions and zuchini for about 6 minutes, add the tomatoes and the mushrooms and the italian seasonings. Cook for 10 minutes, add shrimp until they are no longer pink mix with your pasta and serve. # 1 Chicken Soup 6 servings Enjoy!! Can’t believe how this turned out, so very yummy! 2 large cans of all white meat chicken 1 14-16 oz bag of frozen vegetables for veggi soup 1 small can of diced green chilies undrained 3 cups of water 2 low-sodium chicken bullion cubes 3 handfulls of spiral pasta (uncooked) 1 14 oz. can of italian diced tomatoes undrained 1 tsp. groundcumin 1 tsp. corriander pepper to taste Dump all in large pot, stir bringing to a boil. Reduce heat to low and simmer for 20-30 minutes before serving. This could also be made in a crock pot placed on high for 2 hours, then low for 2 hours. Enjoy! 1 Dad’s Famous Chicken 1 serving My Dad concocted this recipe while my mom was on the BFL program, and it became a favorite of my mom and I. Hope you enjoy this! Cut up 1 chicken breast into strips. In a bowl put 1 teaspoon of black pepper, 1 teaspoon of paprika, dash of salt (if desired) and 1 Tablespoon of lemon juice. Mix the chicken with the other ingredients in a bowl until the chicken is coated. Cook the chicken in your wok (or skillet) until it turns golden brown. Spray a little olive oil on your wok to keep the chicken from sticking. Stir it some, but mostly let it sit and cook until the skin turns brown. Eat in salad, by itself, or mix with vegetable/wheat pasta. Dont forget your 2 glasses of water! Enjoy! ****Italian Tomato Bean Soup**** 8 servings 1 Clove garlic crushed 1/2 cup chopped onion 2 cups diced carrots 1 medium diced zucchini 1 medium diced yellow squash 2 large potatoes diced 1 heaping tablespoons dried basil 1/4 teaspoon black pepper 30 ounces low sodium vegetable broth 28 ounces crushed tomatoes 2 cans cannellini (white) beans drained 2 cans red beans drained 1 pound chicken Combine all ingredients in crockpot and stir well. Cook on low setting for at least 6 hours or until vegetables are tender. **Onion and tomato based salmon** 1 serving 4-6 ounces of salmon Olive oil Seasoned salt Seasonings (garlic powder, pepper, etc..) Half or one whole white onion - chopped 2 spoonfuls of any type of salsa (less or more to taste) Honey - optional Cup of water Cooking spray Mix a tablespoon of olive oil, your selected seasonings, and salmon in a bowl. I use garlic powder, sea salt, seasoned salt, and cayenne pepper. Set aside. Spray cooking spray or a little olive oil on non-stick pan and saute onions until very tender. Use LOW heat and do not burn! Add 2 spoonfuls of any type of salsa, very little honey if using, plus a couple tablespoons of water and stir for a minute. Add salmon with a little more water and cover. Cook until salmon is light pink and flaky. The key is to use low to medium heat and add a little water so the tomato sauce does not dry out. Place onion and tomato sauce on top of salmon. Serve with a veggie. Enjoy! 1 satisfying chicken-veggie stir-fry 6 servings 1 tablespoon sesame oil 1 tablespoon minced garlic 1 tablespoon minced ginger 1 tablespoon minced scallions 1 pound boneless, skinless, chicken breasts, sliced into strips 1 cup broccoli spears 1 cup julienned carrots 1/2 pound green beans, chopped 1/2 cup julienned red pepper 1 cup quartered button mushrooms 3 heads baby bok choy, chopped Low sodium teriyaki sauce Heat the oil in a wok over high heat. Add the garlic, ginger, and scallions. Cook until aromatic, about 2 minutes. Add the chicken. Saute until the edges are brown, about 3 to 4 minutes. Add the broccoli, carrots, and green beans to the wok. Cook approximately 5 to 8 minutes, until the vegetables begin to become tender. Add the red pepper, mushrooms, bok choy, and teriyaki sauce to the wok, cook approximately 5 to 8 minutes more, or until chicken is cooked through and vegetables are done to your likeness. Taste and adjust seasonings. Serve immediately. 15 MINUTE FAJITAS 2 servings You will need: 2 boneless,skinless chicken breasts(sliced into strips), chopped bell pepper/onion,(about 1/2 cup each), low-sodium fajita seasoning packet, 1 can fat-free refried beans, and whole-wheat tortillas. Stir fry the chicken in about 2 table spoons of olive oil until thouroughly cooked. Add the peppers and onions along with the fajita seasoning packet and about 1/2 cup of water. Simmer for a minute or two. Have the tortillas warmed and the refried beans heated. Spread the chicken,onions, and peppers onto the tortilla. Add a tblsp. of the refried beans and garnish with fat free cheese or sour cream if you like. You can vary this recipe to include beef, shrimp, tomatoes, or mushrooms. Use your imagination! 3 Step Tuna and Pasta 2 servings This is a great simple and easy recipe when you’re in a rush! 1 1/2 cans of tuna, drained 2 cups of whole wheat pasta 1/4 cup of non-fat or low-fat feta cheese 1/4 cup low fat italian salad dressing 1. Prepare pasta as per package directions, and strain. 2. Add rest of ingredients and stir lightly. 3. Serve in bowls, and enjoy! Dessert (Ice) Creamy treat 1 serving 1/2 serving low-fat (or non-fat) Cottage Cheese 1/2 serving tofu (I use firm) 1 servings frozen or fresh fruit Using hand-blender: Blend cottage cheese & tofu and put aside Blend the fruit and mix with cottage cheese tofu mix. Can add a packet of splenda, or the like, and a few drops of your favortie extract for a little extra sweetness. I find using frozen fruit works best, and no need to freeze this, it’s great straight from the fridge. Play with the cottage cheese / tofu ratio to your taste. ABSOLUTELY FABULOUS CHEESECAKE (almost) 1 serving 1 left over baked sweet potato 1/2 c cottage cheese cinnamon (to taste) splenda or other no calorie sweetener (to taste) apple pie spice (to taste) pinch ginger Blend together on high (w/ a hand blender) Eat, or chill and then eat! This tastes exactly like cheesecake. I suppose you could also substitute canned pumpkin for the sweet potato as long as it’s just pumkin and not the pie filling. Also if you can afford the extra carbs (i can’t) you could add raisins! Yummy! TIP: I always keep a container of blended cottage cheese on hand. It’s uses are endless. You can use it on a sanwich in leau of mayo or on top of a ww tortilla w/ tomato sauce baked up like a pizza. I could go on. My hand blender is my best friend. ALMOND JOY SHAKE 1 serving Mix up a chocolate Myoplex your favorite way (i.e., with or without ice). Add 1/4 teaspoon of coconut extract and 1/8 teaspoon of almond extract. Blend on high 45 seconds, and serve. For the "Mounds version," delete the almond extract. BECAUSE SOMETIMES YOU FEEL LIKE A NUT, SOMETIMES YOU DON’T. ALMOST CHEESECAKE 1 serving Mix 1 cup of lowfat cottage cheese (we prefer Flavorich) with 1/2 cup of Kellogg’s All-Bran cereal and 1 1/2 tablespoon of strawberry seedless All Fruit. Mix together and enjoy. This is an execellent way to get extra fiber in a tasty meal. Hint: If you plan on packing this for you lunch, then keep the cottage cheese and All-Bran seperate until you are ready to eat.(If you mix them together and store them,the All-bran gets soft and this dish is not as good.) ALMOST ICECREAM 2 servings Mix two portions of low-fat cottage cheese, two portions of frozen fruit, and some Equal sweetener (to taste) in your blender, and blend until creamy. If you use nonfrozen fruit, you will have to freeze before eating. Try banana-strawberry, chocolate wafer-banana, strawberry-peach, or whatever flavor you’d like. APPLE & BLUEBERRY CRUMB BAKE 2 servings 1 c. apples, peeled & sliced 1/4 c. fresh blueberries 3 T. Graham cracker crumbs. ( I use lowfat graham crackers) 1/4 t. cinnamon Dash nutmeg 1 t. reduced-calorie margarine, melted Preheat oven to 350 degrees. Layer apples in a small baking dish. Sprinkle with blueberries. In a bowl, combine graham cracker crumbs, cinnamon & nutmeg; mix well. Stir in margarine. Sprinkle graham cracker mixture over fruit. Bake for 30 minutes. Enjoy! To vary this recipe, you can substitute fresh or canned peaches for the apples, and fresh or frozen raspberries or strawberries for the blueberries. Almost Apple Pie 1 serving Let me start by saying that I absolutely HATE cottage cheese with a passion... so I needed to find a way that I could eat it and not taste it. All you need is: 1/2 a Fuji apple 1 portion of cottage cheese some pumpkin pie spice (to taste) 1 packet of sugar substitute to taste (I use Equal) Just dice up the apple, throw it in a bowl with the cottage cheese and the pumpkin pie spice and sweetner and mix it up really well and it is just like eating apple pie!!!:0) Snacks 1 serving For those of you who have had an "Orange Julius" shake, this Myoplex Recipe tastes almost identical! 1 Packet Myoplex Orange Jubilee 14 oz Water 4-6 oz Pulp Free Orange Juice 3-4 Frozen Stawberries Add ice to your taste (more for thicker shake, less for thinner shake) Mix in blender until the Shake has a small amount of "froth" at the top. Makes an absolutely fantastic dessert shake! Easy Homemade Salsa 4 servings This Salsa is AWESOME! You need: 4-5 Plum Tomatoes diced 1 onion chopped 2 mushed garlic Cloves 1/4 vinegar 1 jalapena chopped tsp of crystals hot sauce or your low sodium hot sauce. Mix all ingredients into bowl and serve over authorized fajitas or enchaladas! Enjoy it for me! Guilt- Free Eggnog 1 serving Put one packet vanilla Myoplex in blender w/ 1 1/2 cups cold water. Add rum extract** (about 1 tsp. or to taste), a dash of cinnamon and 3-5 ice cubes. Blend at high speed for a few minutes until thick. Enjoy! ** For variety, you can also substitute almond extract. Cup Fruit Salad 4 servings 1 cup lowfat cottage cheese 1 cup fruit cocktail 1 cup crushed pineapple (drain well) 1 cup mandarin oranges 1/4 cup chopped walnuts (optional) Combine all ingredients and stir well. Chill. AAA Shake 2 servings 1/2 cup cranberry juice (not Cocktail) 1/2 cup skim milk 1/2 cup frozen berries (rasberries, blueberries, strawberries work best) 1/2 cup of dessert style tofu, plain 1 tbsp of organic honey add ice cubes for desired thickness combine all ingredients in a blender and blend till smooth serve immediately. Calories 247 Protien 15g fat 9g Carbs 21g this recipe is good if you are like me and dont like protein powders or cottage cheese, if you are weary about the tofu, dont, you cant even taste it. and it is an excellent sorce of calcium ANYTIME SNACK 2 servings 1 RIPE MASHED BANANA–1 CHOPPED APPLE–-1 TABLESPOON SLIVERED ALMONDS (OR NUTS OF YOUR CHOICE)–-1/3 TSP. CINNAMON–-1/2 TSP. OF LITE MAPLE SYRUP –––––– Cook altogether in a nonstick skillet on low until bubbly. Take one half and eat with one portion cottage cheese. I save the other half for my bedtime snack.