Carrot Pineapple Cake Smoothie - Serves 1
¾ cup (175mL) unsweetened almond milk
7 baby carrots
1 cup (250mL) frozen chopped pineapple
½ cup (125mL) chopped cored unpeeled apple
1 tablespoon (15mL) ground flaxseed
½ teaspoon (2mL) grated fresh ginger
1 serving unsweetened protein powder
Ice cubes (optional)
DIRECTIONS:
Place ingredients in a blender in order listed. Add ice if preferred.
Blend until desired consistency is reached, adding water to thin out if necessary.
Modified version: For men or those 170 pounds (77 kg) and up, increase ingredients by one-third.
Asian Chicken Salad
4 small wonton wrappers, sliced in thin strips
Cooking oil spray
Pinch of salt
4 ounces (115g) cooked skinless chicken breast, shredded or “pulled”
4 cups (1L) chopped or shredded romaine lettuce
3 cups (750mL) shredded red, green, or napa cabbage
1 cup (250mL) shredded carrots
1 cup (250mL) diced red bell pepper
20 medium snow peas, thinly sliced
2 large green onions, thinly sliced
½ cup (125mL) drained canned unsweetened mandarin orange segments
1 teaspoon (5mL) each chopped fresh mint, basil and cilantro
DRESSING
2 tablespoons (30mL) rice vinegar
1 tablespoon (15mL) low-sodium soy sauce
2 teaspoons (10mL) minced peeled fresh ginger
2 teaspoons (10mL) orange juice
2 teaspoons (10mL) coconut oil or any vegetable oil
1 teaspoon (5mL) stevia or sweetener of your choice
Salt and pepper
DIRECTIONS
1. Preheat oven to 450F
2. Spread wonton strips on a cookie sheet and spray lightly with cooking oil. Cook, turning once halfway through, until browned and crispy, about 6 minutes. Remove from oven and sprinkle with a punch of salt.
3. In a large bowl, combine chicken, lettuce, cabbage, carrots, bell pepper, snow peas, and green onions; toss lightly.
4. For the dressing: In a small bowl, combine rice vinegar, soy sauce, ginger, orange juice, oil and stevia; which to blend. Season with salt and pepper.
5. Pour dressing over salad. Toss lightly to coat.
6. Divide salad between 2 plates. Top with mandarins, crispy wonton strips, and chopped herbs (if using).
Nutritional Information per serving:
Calories 324 Carbs 40 grams Protein 25 grams Fat 8 grams Fiber 10 grams
Fruit and Nut Popcorn Bars
Cooking oil spray
7 cups (1.75L) fat-free air-popped
2 ½ cups (625mL) bran buds cereal
2 cups (500mL) old-fashioned rolled oats
½ cup (125mL) raisins
6 tablespoons (90mL) unsweetened shredded coconut
¼ cup (60mL) ground flaxseed
24 raw almonds, chopped
10 dried apricots, thinly sliced
½ cup (125mL) brown rice syrup
1.2 cup (125mL) honey
1 tablespoon (15mL) vanilla extract
1/3 cup powered peanut butter (or 2 teaspoons/10mL reduced-fat peanut butter)
¼ teaspoon (1mL) salt
1. Preheat over to 350F. Spray a 13x9-inch baking pan with cooking oil.
2. In a large bowl, combine popcorn, bran cereal, oats, raisins, coconut, flaxseed, almonds and apricots; stir well
3. In a small saucepan, combine brown rice syrup, honey, vanilla, peanut butter, and salt. Cook, stirring, over medium-low heat for 5 minutes.
4. Pour over popcorn mixture and stir until all ingredients are coated.
5. Pour mixture into the baking pan. Cover with wax or parchment paper (or use slightly wet hands) and firmly press mixture into baking pan.
6. Refrigerate for at least 2 hours before cutting into bars.
Calories 187 Carbs 36 grams Protein 4 grams Fat 5 grams Fiber 8 grams
Roast Turkey, Brie, and Apple Sandwich
4 slices high-fiber bread, toasted
6 ounces (170g) thinly sliced roasted turkey breast
2 slices (1/2 inch/1cm wide each) Brie cheese (2 ounces/55g)
1 small unpeeled apple, cored and sliced
2 cups (500mL) baby arugula
Salt and pepper
4 teaspoons (20mL) honey mustard
