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What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.
Servings: 8 bars

Here’s what you need…

• 2 1/2 cups oats
• 1/2 cup chocolate whey protein powder
• 1 teaspoon cinnamon
• 2 tablespoons organic peanut butter
• 3 egg whites
• 2 mashed bananas
• 1 tablespoon honey
• 4 tablespoons nonfat milk

1. Preheat oven to 350 degrees and coat an 8×8 pan with non-stick spray.
2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.

Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.

This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4

Here’s what you need…

• 8 (4oz) loin lamb chops, trimmed of fat
• 1/2 cup dry red wine
• 2 tablespoons Worcestershire sauce
• 1 teaspoon dried rosemary leaves
• 4 garlic cloves, minced
• Freshly ground black pepper
• 1/4 teaspoon salt

1. Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
2. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
3. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
4. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.

Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.

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When you want a healthy meal that doesn’t compromise on flavor—here’s your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. Servings: 4

Here’s what you need…

• 3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
• 1 cup water
• 1 tablespoon soy sauce
• 1 tablespoon cornstarch
• ½ teaspoon crushed red pepper flakes
• 1 teaspoon oil
• ¼ cup chopped onion
• 1 medium green bell pepper, cut into thin strips
• 2 tablespoons water
• 3 medium zucchini, halved lengthwise, thinly sliced
• 4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
• 3 tomatoes cut into thin wedges.

1. While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
2. Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
3. Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.

Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein

This spaghetti sauce is delicious and packed with protein. For an even healthier option, serve the sauce over cooked spaghetti squash or steamed broccoli. Servings: 6

Here’s what you need…

• 1 pound uncooked turkey tenderloin, cubed
• 1 medium green pepper, cut into 3/4-in. pieces
• 1 medium onion, cut into wedges
• 2/3 cup sliced fresh mushrooms
• 1 tablespoon canola oil
• 1 jar (15-1/2 ounces) meatless spaghetti sauce
• 1 cup sliced turkey pepperoni, halved
• 1/2 cup dry red wine or chicken broth
• 1 tablespoon tomato paste
• 10 ounces uncooked vermicelli

1. In a Dutch oven or large kettle, sauté the turkey, green peppers, onion and mushrooms in oil until vegetables are tender. Stir in spaghetti sauce, pepperoni, wine or broth and tomato paste. Bring to a boil.
2. Reduce heat; cover and simmer for 45 minutes. Uncover; simmer 15 – 20 minutes longer or until thickened. Meanwhile, cook vermicelli according to package directions; drain. Serve with sauce.

Nutritional Analysis: One serving equals: 321 calories, 5g fat, 40g carbohydrate, 4g fiber, and 28g protein.

This coleslaw is both tangy and sweet for a tasty side dish. Best of all it contains none of the fat that regular coleslaw is loaded with. Enjoy this fruity dish as a side to any meal and as a delicious way to fill up on both fruits and veggies.

Yield: 12 servings

Ingredients

• 1 cup (8 ounces) fat-free plain yogurt
• 1/2 cup honey
• 1/4 cup white vinegar
• 3 tablespoons lemon juices
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 1 can (16 ounces) reduced-sugar fruit cocktail
• 2 cups blueberries
• 1 cup sliced fresh strawberries
• 1 medium ripe banana, sliced
• 1 package (16 ounces) coleslaw mix

Instructions

1. In a large bowl, combine the yogurt, honey, lemon juice, vinegar, salt and pepper.
2. Add the fruit cocktail, blueberries, strawberries and banana.
3. Stir in coleslaw mix. Enjoy.

Did you know that sleep is a vital component for weight loss? A study done at the University of Chicago concluded that people who got less than four hours of sleep actually had increased levels of the hormone cortisol and insulin—which are linked to a difficulty in processing carbohydrates. Tonight go to bed early, aim for 8 hours of sleep, and wake up fitter.

Are you bored with run-of-the-mill sandwiches at lunch time? In this gourmet treat turkey sandwich ingredients are neatly stacked on a raisin bagel for a fun new flavor. Experiment with your favorite bagel flavor and deli meat.

Ingredients

• 1 Cinnamon Raisin Bagel, split
• 1 Tablespoon Reduced-Fat Cream Cheese
• 2 Lettuce Leaves
• 4-6 slices Deli Smoked Turkey Breast
• 1 fresh Dill Sprig
• 1 sliced Green Onion
• 1 slice Reduced-Fat Swiss Cheese
• 2 thin Tomato slices
• Sprinkle of Salt
• Sprinkle of Pepper
• 1 Teaspoon Reduced-Fat Mayonnaise

Instructions

1. Lightly toast bagel; spread the bottom half with cream cheese.
2. Layer lettuce, turkey, dill, onions, cheese and tomato. Sprinkle with salt and pepper.
3. Spread mayonnaise on top half of bagel and place over tomato. Enjoy.

Every bite of this hearty muffin is packed with pure energy! Oatmeal and dried cherries blend with fresh oranges for a low-fat, low-sugar breakfast taste that is far from ordinary. Yield 12 tasty muffins.

Ingredients:

• • 1 cup Quick Cooking rolled oats
  • 3/4 cup All-Purpose flour
  • 1/4 cup Whole Wheat flour
  • 1 tablespoon Baking Powder
  • 1/2 teaspoon Baking soda
  • 1/2 cup Brown Sugar
  • 1 grated rind of a Whole Orange
  • 1/2 cup Dried Cherries chopped
  • 1/3 cup Low-fat Milk
  • 1 Egg, beaten
  • 1/4 cup Oil
  • 1/4 cup Light Sour Cream
  • 2 tablespoon Light Cream Cheese
  • 1/4 cup Juice of one Orange

Instructions:

Preheat the oven to 375 degrees and place 12 muffin liners in a muffin pan.
In a medium bowl, combine all of the dry ingredients together. Add the wet ingredients and mix until the dry ingredients are just moistened—Be careful to not over-mix.
Fill each muffin tin ¾ full. Bake for 20-25 minutes until golden brown. Enjoy.

Every Monday, I will be giving you a new  healthy recipe.  Enjoy…

Talk about an easy way to prepare a delicious salmon dinner; this main dish only takes 20 minutes from start to finish. Salmon is a wonderful source of omega 3 fatty acids.
Servings: 2

Here’s what you need…

• 1 (8oz) sockeye salmon fillet, cut into 2 pieces
• 1 teaspoon honey
• 1 teaspoon ketchup

1. Heat oven to 450. Line cookie sheet with foil; spray foil with non-stick spray. Place salmon on sheet.
2. In small bowl, combine honey and ketchup; blend well. Spread mixture over salmon.
3. Bake at 450 for 12 to 18 minutes or until thickest part of the fish flakes easily with fork.

Nutritional Analysis: One serving equals: 220 calories, 11g fat, 4g carbohydrate, 0g fiber, and 26g protein.

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