Breakfast:

Banana Muffin Kendra Bogue:

Minutes to Prepare: 5-10 Minutes to Cook: 20 Number of Servings: 12
Ingredients
1 up !"o#e !"eat f#our
1 $ baking po!der
1%2 tsp baking soda
1%& tsp sa#t
1 up mas"ed bananas '(bout ) medium*
1%+ up bro!n sugar
1%+ up app#esaue ', use no sugar added*
1 egg
1%2 tsp vani##a e-trat
Directions
1. Pre"eat oven to )50 degrees /.
2. 0rease muffin tin or use paper muffin #iners.
). Combine f#our1 baking po!der1 baking soda1 and sa#t.
+. ,n a separate bo!#1 beat banana1 sugar1 egg1 and vani##a. Stir in app#esaue.
5. Stir in f#our mi-ture.
2. Pour%soop batter into muffin ups. (bout )%+ fu##.
3. Bake for 15-20 minutes or unti# a toot"pik inserted in t"e enter of t"e muffin omes
out #ean.
Nutritiona# /ats ,n 4ne Serving:
Ca#ories 55 ea"6
$ota# /at 'g* .5
C"o#estero# 'mg* 1).+
Sodium 'mg* 22+.3
Potassium 'mg* &2
$ota# Carbs 'g* 12.)
Sugars 'g* 1
Protein 'g* 1.&
7itamin C 5.28
Ca#ium +.18
Lemon Blueberry Muffins: Kendra Bogue
Soure: inspired b9 m9 :aspberr9 Cream C"eese Muffins
,ngredients:
5 o; 1%) #ess fat ream "eese1 softened
) $ butter1 softened
) $ uns!eetened app#esaue
1 < sugar
< t vani##a e-trat
2 #arge egg !"ites
1 #arge egg
1 a##-purpose f#our
1 !"ite !"o#e !"eat f#our
1 t baking po!der
= t baking soda
< t sa#t
< #o!-fat buttermi#k
)-+ $ fres" #emon >uie
1-2 t #emon ;est
2 b#ueberries
1. Pre"eat t"e oven to )50. ?ine 2+ muffin ups !it" upake #iners.
2. ,n a #arge bo!#1 ombine t"e ream "eese1 butter and app#esaue and beat !it" an
e#etri mi-er unti# b#ended. (dd sugar and beat unti# ombined. (dd vani##a1 eggs and
egg !"ites and beat unti# b#ended.
). ,n a separate bo!#1 ombine t"e f#our '#ig"t#9 spoon into measuring ups and t"en
#eve# !it" a knife*1 baking soda1 baking po!der and sa#t and stir toget"er. ,n t"e bo!#
ontaining t"e !et ingredients1 use t"e mi-er on a #o! speed !"i#e pouring in t"e f#our
mi-ture unti# t"oroug"#9 ombined. (dd t"e #emon >uie1 ;est and buttermi#k and beat
unti# b#ended. (dd t"e b#ueberries and fo#d in gent#9.
+. Spoon t"e batter even#9 into t"e #iners. Bake for 25 minutes. Coo# on a !ire rak.
@ie#ds 2+ muffins. Aeig"t Aat"ers PB: ) per muffin 'PB a#u#ated using t"e reipe
bui#der on !eig"t!at"ers.om*.
Nutrition per serving from m9fitnesspa#.om: 1)3 a#ories1 2) g arbs1 + g fat1 ) g
protein1 1 g fiber.
Insanely Good Blueberry Oatmeal Muffins: Kendra Bogue
Skinn9taste.om
Servings: 12 C Serving Si;e: 1 muffin C 4#d Points: 2 pts C PointsB: + pts
Ca#ories: 123 C /at: 2.) g C Protein: 2.& g C Carb: 2&.+ g C /iber: 2.2 g C Sugar: 13.) g
Sodium: 222.3 mg
,ngredients:
1 1%2 ups Duaker Euik oatmea#
1 up uns!eetened a#mond mi#k 'or skim mi#k*
1%2 up bro!n sugar1 paked
2 tbsp agave 'or sugar1 "one9*
1%2 up uns!eetened app#esaue
2 egg !"ites
1 tbsp oi#
1 tsp vani##a e-trat
1%2 up !"ite !"o#e !"eat f#our
1 tsp baking po!der
1%2 tsp baking soda
1%2 tsp sa#t
1 up fres" b#ueberries
baking spra9
Firetions:
Pre"eat oven to +00G. ?ine a muffin tin !it" #iners and #ig"t#9 spra9 !it" oi#.
P#ae oats in a food proessor or "opper and pu#se a fe! times. Soak oats in mi#k for
about )0 minutes.
,n a medium bo!# ombine bro!n sugar1 agave1 app#e saue1 vani##a1 egg !"ites1 oi# and
mi- !e##.
,n a t"ird bo!# ombine !"o#e !"eat f#our1 sa#t1 baking po!der1 baking soda and !"isk
to ombine.
Combine oats and mi#k !it" sugar1 app#esaue mi-ture and mi- !e##. S#o!#9 add in t"e
dr9 ingredients and mi- unti# >ust inorporated. /o#d in b#ueberries. Spoon into t"e muffin
tin and bake for 20 minutes or unti# inserted toot"pik omes out #ean. Hn>o966
Apple Cinnamon Baked Oatmeal Kendra Bogue
Source: Emily Bites Original
Ingredients:
2 cups old-fashioned oats
1/3 cup packed ro!n sugar
1 " teaspoons aking po!der
# teaspoon cinnamon
1/$ teaspoon salt
1 egg !hite
1 egg
# cup skim milk
2/3 cup uns!eetened applesauce
" teaspoon %anilla e&tract
2/3 cup peeled chopped fresh apples
Directions:
1' (reheat the o%en to 3)*' +ightly mist 12 cups in a muffin tin !ith cooking
spray'
2' ,omine the oats- ro!n sugar- aking po!der- cinnamon and salt in a large
o!l and stir until thoroughly mi&ed'
3' .n a separate o!l- !hisk together the egg !hite- egg- applesauce- milk and
%anilla' /dd the !et ingredients to the dry ingredients and stir until lended
together' 0old in the chopped apples'
$' Spoon the oatmeal mi&ture e%enly et!een the prepared muffin cups' Bake
unco%ered for 11-22 minutes or until oatmeal is lightly ro!ned and a toothpick
inserted into the middle comes out clean'
2ields 12 oatmeal singles' 33 (4: 3 per single- or ) 33 (4 for 2 singles 5(4
calculated using the recipe uilder on !eight!atchers'com6
7utrition .nformation per ser%ing from myfitnesspal'com: 89 calories- 18 g cars-
1 g fat- 3 g protein- 2 g fier
Breakfast Egg Muffins: Kendra Bogue
Hat $!o or $"ree for Breakfast. $"e9I## fi## 9ou up6
) ups Hgg A"ites or Hgg Beaters
52 g 28 Mi#k Me-ian b#end S"redded C"eese
1 pkg 4sar Ma9er $urke9 Baon Bits
Sa#t and pepper
Firetions
Spra9 ooking spra9 into a 12 up muffin tin. Pour = up egg beaters '!it" sa#t and
pepper in t"em a#read9* into ea" opening. $"en sprink#e 1%12 of t"e "eese into ea"
opening fo##o!ed b9 1%12 of t"e baon. Bake at )50 for about 20 minutes or unti# set.
$ota# Per muffin: Ca#ories 2& /at 2 Carbs +.3 Sodium 23&
Crustless quiche egetable:
Kat"9 A"it#e9
2 #arge eggs
2. ?arge egg !"ites
1%+ tsp sa#t
1%+ 9sp pepper
2 #oves gar#i mined
2 ups died vegetab#es an9 kind. , used spina" e#er9 and green onion and rus"ed red
pepper. J an put ) ups veggies if u #ike.
Mi- eggs sa#t and pepper t"en b#end in vegetab#es. Spoon in pan
Pte"eat oven )50. 4i# muffin pan !it" o#ive oi#. Bake 25 to )0 mins. Coo# 5-10 minutes
in pan. Makes 2
Baked Oatmeal !o Go"" Instead of granola bars#
Kendra Bogue soured from Sugar/reeMom.om
C"eaper and 9ou kno! e-at#9 !"at goes in t"em6 , "ave to make t"ese6 ,ngredients 2
eggs 1 teaspoon vani##a e-trat 2 ups app#esaue1 uns!eetened 1 banana1 mas"ed 2
pakets of S!eet#eaf Stevia or 1< teaspoons stevia po!der or use < up "one9 5 ups1
4#d /as"ioned ro##ed oats KBobIs :ed Mi##L = up f#a-seed mea# 1 tab#espoon ground
innamon ) teaspoon baking po!der 1 teaspoon sa#t 2M ups mi#k 4ptiona# toppings:
raisins1 !a#nuts1 "oo#ate "ips ,nstrutions Pre"eat oven to )50 degrees. Mi- eggs1
vani##a1 app#esaue1 banana and Stevia toget"er in a bo!#. (dd in oats1 f#a-1 innamon1
baking po!der1 sa#t and mi- !e## !it" !et ingredients. /ina##9 pour in mi#k and ombine.
Spra9 a 12 and 2 apait9 muffin tin !it" ooking spra9 or use upake #iners. Pour
mi-ture even#9 into muffin tin ups. ,f using toppings add t"em onto t"e tops of muffins
no!. ,f using fres" or fro;en fruit1 drop it rig"t into t"e batter. Bake )0 minutes unti# a
toot"pik in enter omes out #ean. Coo# and en>o9 or free;e t"em in ga##on free;er bags.
Nutrition ,nfo '!it"out toppings* Servings: 1&N Ca#ories for one: 1+)N /at: +gN
C"o#estero#: 25mgN Sodium: 121mgN /iber: +gN Sugars: +gN Carbs: 2)gN Protein: 2gN
NN0#uten /ree O Fiabeti /riend#9NN :eipe Soure: Sugar/reeMom.om
Clean Eating Oatmeal Bites
(nge#iEue Padua soured from P#a9. Hat. ?earn
$opped !it" C"oo#ate C"ips and B#ueberries
1 egg
1 1%2 tsp vani##a e-trat
1 up uns!eetened app#esaue
1 ripe banana 'mas"ed*
1%+ up "one9
1%2 up a#mond mi#k 'or mi#k of 9our "oie*
2 1%2 ups oats
1 tbsp innamon
1 1%2 tsp baking po!der
1%2 tsp sa#t
2 tbsp "ia seeds ', bu9 4rgani Nutiva*
$oppings of 9our "oie.
Firetions:
Pre"eat oven to )50G.
Mi- !et ingredients toget"er in a #arge bo!#: egg1 vani##a1 app#esaue1 banana1 "one91
mi#k.
Combine dr9 ingredients in a sma## bo!#: oats1 innamon1 baking po!der1 sa#t1 "ia
seeds.
S#o!#9 stir t"e dr9 ingredients into t"e !et.
?ine muffin pan !it" paper #iners 'or !it" foi# if 9ou run out #ike , did*.
Spoon mi-ture into t"e ups so t"at t"e9 are a 1%) fu##. (dd a fe! toppings "ere1 t"en
over omp#ete#9 !it" t"e mi-ture. (dd more toppings to t"e top of ea" muffin.
$"is mi-ture made 12 fu## muffins.
Bake 25-)0 minutes 'unti# a toot"pik omes out #ean*.
Breakfast Bruschetta
Kendra Bogue soured from S#ender Kit"en
Servings: 1
Serving Si;e: 1 serving
Nutritiona# ,nfo: 121 a#ories1 5.2g of fat1 +g arbo"9drates1 1g dietar9 fiber1 2.+g of
protein1 2.)g of sugar
Aeig"t Aat"ersP PointsP#usP: ) N
,ngredients
1%2-1 up "err9 tomatoes
1 tbsp. "opped basi#
2 tsp. ba#sami vinegar
1 tsp. o#ive oi#
1%2 mined gar#i #ove
4ptiona#: pin" of red pepper
Sa#t and pepper to taste
1 egg
Piee of toast1 bage# t"in1 et. 'add a#ories and points*
,nstrutions
1.(dd t"e tomatoes1 basi#1 and vinegar to a bo!#. Season !it" sa#t and pepper.
2.Qeat t"e o#ive oi# over medium "ig" "eat.
).(dd t"e gar#i and saute for 1-2 minutes unti# fragrant and >ust tender. (dd to tomatoes.
+.(dd 9our egg to t"e pan and ook to 9our #iking.
5.Serve t"e tomatoes over t"e egg and toast. /or !arm tomatoes1 add t"em to t"e pan
!it" t"e gar#i for 2-) minutes and t"en toss !it" basi# and vinegar.
Clean Eating $rotein %affles
(nge#iEue Padua soured from $"e 0raious Pantr9
'Makes 12 !aff#es*
,ngredients:
C2 ups oat f#our
C2 ups so9 'rie mi#k or regu#ar mi#k !ork fine as !e##*
C2 tab#espoons ground f#a- seed
C) egg !"ites
C1 !"o#e egg
Firetions:
1.Mi- a## ingredients into a mi-ing bo!# using a !"isk.
2.'optiona#* 9ou an a#so add a #itt#e f#avor to t"ese b9 adding 1 teaspoon vani##a1 1
teaspoon innamon1 1 teaspoon #oves or 1 teaspoon a#mond e-trat. Jse 9our
imagination "ere.
).Cook in 9our !aff#e maker and serve.
:ead more: "ttp:%%!!!.t"egraiouspantr9.om%#ean-eating-protein-
!aff#es%Ri-;;2tJ0iED@+
S $"e 0raious Pantr9. (## rig"ts reserved.
/o##o! us: Tgraiouspantr9 on $!itter U 0raiousPantr9 on /aebook
&'inach and Mo((arella Egg Bake
(nge#iEue Padua soured from Ka#9nskit"en.om
'Makes 2 servingsV reipe reated b9 Ka#9n.*
,ngredients:
5 o;. organi fres" spina" '+ ups paked*
1-2 tsp. o#ive oi# 'depending on 9our pan*
1 1%2 ups #o!-fat mo;;are##a ', used a #o!-fat mo;;are##a b#end from Costo !it" 2
grams of fat in 1%+ up.*
1%) up t"in#9 s#ied green onions
& eggs1 beaten
1 tsp. Spike seasoning 'or use an9 a## purpose seasoning mi- t"atWs good !it" eggs*
sa#t and fres" ground b#ak pepper to taste
,nstrutions:
Pre"eat oven to )35/%150C. Spra9 an & 1%2 in" b9 12 in" g#ass or roker9 assero#e
dis" !it" o#ive oi# or nonstik spra9.
Qeat t"e oi# in a #arge fr9ing pan1 add spina" a## at one1 and stir >ust unti# t"e spina" is
!i#ted1 about 2 minutes. $ransfer spina" to t"e assero#e dis"1 spreading it around so a##
t"e bottom of t"e dis" is overed. ?a9er t"e grated "eese and s#ied onions on top of t"e
spina".
Beat t"e eggs !it" Spike Seasoning 'or ot"er seasoning mi-* and sa#t and fres" ground
pepper to taste. ', use on#9 a tin9 pin" of sa#t and a fe! grinds of pepper.* Pour t"e egg
mi-ture over t"e spina"%"eese ombination1 and t"en use a fork to gent#9 XstirX so t"e
eggs1 spina"1 and "eese are even#9 ombined.
Bake about )5 minutes or unti# t"e mi-ture is omp#ete#9 set and starting to #ig"t#9
bro!n. ?et oo# about 5 minutes before utting. '$"e egg bake !i## sett#e do!n some as it
oo#s.* Serve "ot. $"is is good !it" #ig"t sour ream. , a#so #ike a #itt#e 0reen $abaso
Saue sprink#ed on t"e top.
$"is an be ut into individua# servings to keep in t"e fridge and miro!aved for a Euik
breakfast during t"e !eek. FonWt miro!ave #onger t"an 1-2 minutes or t"e eggs an get
s#ig"t#9 rubber9.
)ucchini Bread Oatmeal
C9nt"ia Aard soured from rikki"e##er.om
,nfinite#9 adaptab#e1 t"is reipe is great !"en 9ouIve got
#eftover ooked grains1 e-tra ;u"ini1 or >ust fee# #ike a
"eart91 tumm9-!arming breakfast.
Per serving:
2%) up '120 m#* !ater or so91 a#mond1 or rie mi#k
pin" fine sea sa#t
1%) up '&0 m#* dr9 stee#-ut oatmea#
1%+ medium ;u"ini1 grated ver9 fine 'use sma##est "o#es on bo- grater1 or YfineZ b#ade
on food proessor*
"andfu# "opped peans
1%2-1 tsp '2.5-5 m#* innamon1 to 9our taste
pin" nutmeg or 1%& tsp '.5 m#* ground ginger1 if desired
1 "eaping $bsp '20 m#* natura# smoot" a#mond butter1 or nut%seed butter of 9our "oie
"andfu# raisins1 if desired
1 $bsp '15 m#* agave netar or map#e s9rup1 or 5 drops stevia #iEuid
,n a "eav9 bottomed pot1 bring t"e !ater and sa#t to a boi# over "ig" "eat. (dd t"e oats1
#o!er t"e "eat to simmer1 over1 and ook for 15 minutes1 stirring one or t!ie 'if t"e
bottom begins to sor"1 add a bit more #iEuid*.
(fter 15 minutes1 add t"e ;u"ini1 nuts1 innamon and nutmeg. Stir !e##1 t"en over
again and ook for anot"er 5 minutes. '(gain1 if t"e oats are too dr91 add a bit more
#iEuid*.
:emove from "eat1 stir in t"e a#mond butter. Stir before serving !it" s!eetener of 9our
"oie and more mi#k1 if desired. Makes one serving.
N4$H: $"is is not a ;u"ini-f#avored oatmea#V 9ou !onIt rea##9 taste an9 ;u"ini in
t"is 't"oug" 9ou mig"t detet a fe! s"reds "ere and t"ere*. $"e veggie is >ust a si#ent
nutritiona# bonus6
7ariation: @ou an substitute about )%+ up '1&0 m#* of anot"er ooked grain of 9our
"oie for t"e oats and !ater. ,n t"at ase1 eit"er re"eat t"e grains in about 1%2 up '120
m#* mi#k before adding t"e remaining ingredients1 or b#end t"e grain1 nut butter1
innamon1 nutmeg1 and 1%2 up '120 m#* mi#k in a food proessor before !arming gent#9
for 3-10 minutesV stir in t"e ;u"ini and t"en a##o! to !arm t"roug" before serving*
Basic +ormula for Making ,efrigerator Oatmeal in
Mason -ars
H#i;a Qoard (do- soured from t"e9umm9#ife.om
, "ad fun e-perimenting !it" different f#avor ombinations and sett#ed on si- favorites.
$"e9 a## start !it" t"e same basi ingredients and proedure.
Step 1. (ssemb#e t"ese ingredients O supp#ies:
Co#d fas"ioned ro##ed oats 'not instant1 Euik1 or stee#-ut*
C0reek 9ogurt 'regu#ar 9ogurt is t"innerV if 9ou use it1 9ouW## need to redue t"e amount of
mi#k*V read m9 post for eas9 instrutions for straining regu#ar 9ogurt to make 0reek
9ogurt.
Cmi#k ', used skim1 but an9 kind !i## !ork*
C"ia seedsV , boug"t mine at A"o#e /oodsV a#so avai#ab#e on (ma;on
C"a#f pint '1 up* mason >ars1 find t"em at Aa#mart and groer9 storesV a#so avai#ab#e on
(ma;on
1%2-pint mason >ars1 p#asti #ids for >ars1 "ia seeds1 ro##ed oats
Speifi amounts of ingredients are #isted !it" t"e individua# reipes for ea" of t"e 2
varieties of f#avored refrigerator oatmea# V t"e9 are furt"er do!n in t"is post. C#ik on t"e
big tea# bar be#o! ea" f#avor and t"at #inks to t"e reipe !it" detai#ed ingredients and
instrutions.
Step 2. (dd oats1 mi#k1 9ogurt1 and "ia seeds to >ar1 a#ong !it" desired s!eeteners or
f#avors 'see options be#o!*.
Step ). Put a #id on t"e >ar and s"ake to ombine. , use !"ite p#asti >ar #ids si;ed to fit
anning >ars--t"e9 #ast #onger t"an t"e meta# tops and rims t"at ome !it" t"e >ars1 and
t"e9 are easier to sre! on and offV some Aa#marts arr9 t"em1 and t"e9Wre avai#ab#e on
(ma;on.
Step +. (dd fruit and stir gent#9 unti# ombined.
Step 5. P#ae in fridge overnig"t and up to 2 da9sV ma9be #onger depending on t"e t9pe
and ripeness of t"e fruit. $"e non-banana varieties "ave been good after + da9s for me.
Furing t"e overnig"t soak1 t"e oats and "ia seeds absorb t"e #iEuid and soften. $"e9
"ave a great eating te-ture b9 t"e ne-t da9.
Mango .lmond ,efrigerator Oatmeal
,ngredients
C1%+ up unooked o#d fas"ioned ro##ed oats
C1%) up skim mi#k
C1%+ up #o!-fat 0reek 9ogurt
C1-1%2 teaspoons dried "ia seeds
C1%& teaspoon a#mond e-trat
C1 teaspoon "one91 optiona# 'or substitute an9 preferred s!eetener*
C1%+ up died mango 'appro-. "a#f of a sma## mango*
Firetions
,n a "a#f pint >ar or ontainer1 add oats1 mi#k1 9ogurt1 "ia seeds1 a#mond e-trat and
"one9. Put #id on >ar and s"ake unti# !e## ombined. (dd mangoes and stir !it" fork unti#
mi-ed t"roug"out. :eturn #id to >ar and refrigerate overnig"t or up to 2 da9s. Hat "i##ed.
Nutritiona# ,nfo: 203 a#ories1 +g fat1 +3g arbs1 3g fiber1 12g proteinV Aeig"t Aat"ers
PtsP#us: 3
Blueberry Maple Refrigerator Oatmeal
,ngredients
C1%+ up unooked o#d fas"ioned ro##ed oats
C1%) up skim mi#k
C1%+ up #o!-fat 0reek 9ogurt
C1-1%2 teaspoons dried "ia seeds
C2 teaspoons map#e s9rup 'more or #ess to taste*
C1%+ up b#ueberries 'or enoug" to fi## >ar*
Firetions
,n a "a#f pint '1 up* >ar1 add oats1 mi#k1 9ogurt1 "ia seeds1 and map#e s9rup. Put #id on
>ar and s"ake unti# !e## ombined. :emove #id1 add b#ueberries and stir unti# mi-ed
t"roug"out. :eturn #id to >ar and refrigerate overnig"t or up to 2 da9s. Hat "i##ed.
Nutritiona# ,nfo: 215 a#ories1 +g fat1 +&g arbs1 &g fiber1 12g proteinV Aeig"t Aat"ers
PtsP#us: 3
Apple Cinnamon Refrigerator Oatmeal
,ngredients
C1%+ up unooked o#d fas"ioned ro##ed oats
C1%) up skim mi#k
C1%+ up #o!-fat 0reek 9ogurt
C1-1%2 teaspoons dried "ia seeds
C1%2 teaspoon innamon
C1 teaspoon "one91 optiona# 'or substitute an9 preferred s!eetener*
C1%+ up uns!eetened app#esaue1 or enoug" to fi## >ar
Firetions
,n a "a#f pint '1 up* >ar1 add oats1 mi#k1 9ogurt1 "ia seeds1 innamon and "one9. Put #id
on >ar and s"ake unti# !e## ombined. :emove #id1 add app#esaue and stir unti# mi-ed
t"roug"out. :eturn #id to >ar and refrigerate overnig"t or up to 2 da9s. Hat "i##ed.
Nutritiona# ,nfo: 210 a#ories1 +g fat1 +&g arbs1 &g fiber1 11g proteinV Aeig"t Aat"ers
PtsP#us: 3
Banana Cocoa Refrigerator Oatmeal
,ngredients
C1%+ up unooked o#d fas"ioned ro##ed oats
C1%) up skim mi#k
C1%+ up #o!-fat 0reek 9ogurt
C1-1%2 teaspoons dried "ia seeds
C1 tab#espoon ooa po!der
C1 teaspoon "one91 optiona# 'or substitute an9 preferred s!eetener*
C1%+ up died ripe banana1 or enoug" to fi## >ar 'appro-. "a#f of a sma## banana*
Firetions
,n a "a#f pint '1 up* >ar1 add oats1 mi#k1 9ogurt1 "ia seeds1 ooa po!der and "one9. Put
#id on >ar and s"ake unti# !e## ombined. :emove #id1 add bananas and stir unti# mi-ed
t"roug"out. :eturn #id to >ar and refrigerate overnig"t or up to 2 da9s. Hat "i##ed.
Nutritiona# ,nfo: 2+5 a#ories1 5g fat1 52g arbs1 10g fiber1 1)g proteinV Aeig"t Aat"ers
PtsP#us: &
Banana Peanut Butter Refrigerator
Oatmeal
,ngredients
C1%+ up unooked o#d fas"ioned ro##ed oats
C1%) up skim mi#k
C1%+ up #o!-fat 0reek 9ogurt
C1-1%2 teaspoons dried "ia seeds
C1 tab#espoon peanut butter 'ma9 substitute PB2 po!dered peanut butter*
C1 teaspoon "one91 optiona# 'or substitute an9 preferred s!eetener*
C1%+ up died ripe banana1 or enoug" to fi## >ar 'appro-. "a#f of a sma## banana*
Firetions
,n a "a#f pint '1 up* >ar1 add oats1 mi#k1 9ogurt1 "ia seeds1 peanut butter 'or PB2*1 and
"one9. Put #id on >ar and s"ake unti# !e## ombined. :emove #id1 add bananas and stir
unti# mi-ed t"roug"out. :eturn #id to >ar and refrigerate overnig"t or up to 2 da9s. Hat
"i##ed.
Nutritiona# ,nfo 'using PB2 and no "one9 or s!eetener*: 22+ a#ories1 5g fat1 55g arbs1
&g fiber1 15g proteinV Aeig"t Aat"ers PtsP#us: &
Raspberry Vanilla Refrigerator Oatmeal
,ngredients
C1%+ up unooked o#d fas"ioned ro##ed oats
C1%) up skim mi#k
C1%+ up #o!-fat 0reek 9ogurt
C1-1%2 teaspoons dried "ia seeds
C1%+ teaspoon vani##a e-trat
C1 tab#espoon raspberr9 >am1 preserves1 or spread
C1%+ to 1%) up raspberries 'ut ea" berr9 in "a#f*1 or enoug" to fi## >ar
Firetions
,n a "a#f pint '1 up* >ar1 add oats1 mi#k1 9ogurt1 "ia seeds1 vani##a1 and raspberr9 >am.
Put #id on >ar and s"ake unti# !e## ombined. :emove #id1 add raspberries and stir unti#
mi-ed t"roug"out. :eturn #id to >ar and refrigerate overnig"t or as #ong as 2-) da9s. Hat
"i##ed.
Nutritiona# ,nfo: 2)0 a#ories1 +g fat1 51g arbs1 &g fiber1 11g proteinV Aeig"t Aat"ers
PtsP#us: 3
&ou's/&alads/Dressing:
Chicken and Lentil &ou' Kendra Bogue
Skinn9taste.om
Servings: 5 C Si;e: 1 up C 4#d Points: ) pts C PointsB: 5 pts
Ca#ories: 135 C /at: ) g C Protein: 2) g C Carb: )) g C /iber: 1+ g C Sugar: 0 g
Sodium: 215 mg C C"o#estero#: +2 mg
Ingredients:
1 #b dried #enti#s
12 o; ')* bone#ess skin#ess "iken breast1 a## fat trimmed
& ups !ater or #o! sodium "iken brot"
1 tbsp "iken Better t"an Boui##on 'do not need if 9ou use "iken brot" above*
1 sma## onion
2 sa##ions
1%+ up "opped i#antro
) #oves gar#i
1 medium ripe tomato
1 tsp gar#i po!der
1 tsp umin
1%+ tsp oregano
1%+ tsp ground annato 'or Spanis" paprika1 or even Sa;on*- , used paprika
sa#t1 to taste
Directions:
,n a #arge pot ombine #enti#s1 "iken1 !ater and "iken boui##on. Bring to a boi#1
overed over medium-#o! "eat unti# "iken is ooked1 about 20 minutes. :emove t"e
"iken and s"red1 return to t"e pot.
Mean!"i#e1 in a "opper or b9 "and1 mine t"e onions1 sa##ions1 i#antro1 gar#i1 and
tomato. (dd to t"e #enti#s !it" gar#i po!der1 umin1 oregano and annato and ook1
overed unti# t"e #enti#s are soft1 about 25 more minutes1 adding more !ater as needed if
too t"ik. (d>ust sa#t to taste as needed.
Makes about 5 ups.
Black Bean &ou' Kendra Bogue
$"is is so e-treme#9 "ea#t"9 for 9ou. Hat as mu" as 9ou !ant6
1 pound Fried b#ak beans
) ups /at free "iken brot"
2 ups C"opped onion
1 $ C"ipot#e "i#e1 "opped1 anned in adobo saue
1 t Sa#t
+ #oves Mined gar#i
1 $ /res" #ime >uie
:inse and sort b#ak beans. Put in a #arge pot and over !it" t!o in"es of !ater. Bring
to a boi# and ontinue boi#ing for t!o minutes. $urn off "eat and over for one "our.
Frain !ater off and add remaining ingredients. Bring to a boi#1 t"en turn do!n and
simmer unti# beans are tender.
Per Serving ,nfo: 'an t9pe into M/P !it" t"is nutrition info*
$ota# Per 1.5 up serving :
Ca#ories 125
/at +.+
Carbs 2)
/iber ).5
Sodium )+3
&lo0 Cooker ,ed Lentil1 Carrot1 and Curry ste0: Kendra Bogue
.ocado dressing Kendra Bogue from Bits9
instead of :an"6 1 #arge avoado 2 teaspoons fres" #emon >uie 1%2 up greek 9ogurt 1
teaspoon "ot saue 1%+ up e-tra virgin o#ive oi# 2 gar#i #oves )%+ teaspoon sa#t. @ou
!i## be ama;ed.
Kendra Bogue soured from ra!forbeaut9.om
$"is !"o#e >ar of ,anch Dressing is on#9 1.35 grams of fat and 255 a#ories6
Fa!n Marie Ke##9 Aatson soured from Ce#ena
Misskinn9fiber Cutts
1 up p#ain 0reek 9ogurt
1 paket "idden va##e9 ran"
mi-
1%2 up 18 mi#k.
A"isk toget"er1 "i## 1 "our
before use.
Perfet onsisten9 and tastes
better t"an bott#ed6
&lo0 Cooker 2egetarian $o(ole
Kendra Bogue soured from S#ender Kit"en
Servings: &
Serving Si;e: 1.5 ups
Nutritiona# ,nformation: 20) a#ories1 2.3g of fat1 +0.1g of arbo"9drates1 3.+g of fiber1
+.3g of protein1 Sugars: 3.5g
Aeig"t Aat"ersP PointsP#usP: 5 N
,ngredients
& ups #o! sodium1 fat free vegetab#e brot"
2 pob#ano peppers1 'seeded if 9ou donIt !ant it too
spi9*
2 >a#apenos1 seeded
1 #b tomati##os
Sa#t and pepper to taste
1 sma## bun" i#antro
+ #oves gar#i
Cooking spra9
1 tbsp dried oregano
20 o; anned "omin91 drained
2-) ;u"ini1 "opped
0arnis"
S"redded abbage
:adis"es
Dueso freso 'add 1 point per tab#espoon*
Baked orn torti##a 'add 1 point for ever9 2 sma## orn torti##as*
(voado 'add 2 points for a Euarter avoado*
?ime
C"opped onion
C"opped >a#apenos 'if 9ou !ant more "eat*
,nstrutions
1.,n a b#ender ombine t"e pob#ano peppers1 >a#apenos1 tomati##os1 i#antro1 oregano1
gar#i1 sa#t1 and pepper and 1 up vegetab#e brot". B#end unti# smoot". $aste and make
sure it is spi9 'a #itt#e spiier t"an 9ou #ike* and !e## seasoned. (dd more >a#apenos or
pob#anos if needed.
2.(dd to t"e s#o! ooker. Pour in remaining vegetab#e brot" and "omin9.
).Cook on #o! for + "ours.
+.(dd t"e ;u"ini and ook for )0 more minutes.
5.Serve in bo!#s and add 9our favorite garnis"es [ , #ove mine !it" a run"9 baked
torti##a1 Eueso freso1 abbage1 and #ots of #ime >uie.
&lo0 Cooker Chicken 3uinoa &ou'
Kendra Bogue soured from S#ender Kit"en
Servings: &
Serving Si;e: 1.5 ups
Nutritiona# ,nfo: 225 a#ories1 5.&g of fat1 15.5g of arbo"9drates1 2.&g of fiber1 22.3g of
protein1
Aeig"t Aat"ersP PointsP#usP: 3 N
,ngredients
2 #bs. "iken t"ig"s1 bone#ess and skin#ess
1 up Euinoa ', used rainbo! Euinoa1 but an9 !i## !ork*
2-+ ups ka#e1 "opped
) ribs e#er91 "opped
) arrots1 "opped
2 pob#ano peppers or 1 be## pepper1 "opped
1 onion1 "opped fine#9
2 gar#i #oves1 mined
& ups "iken brot"
1%2 tsp. umin
1%2 tsp. dried t"9me
Sa#t to taste
,nstrutions
1.(dd ever9t"ing to a s#o! ooker.
2.Cook on #o! for & "ours.
!he Best &hredded 4ale &alad 0ith $ecan $armesan
and Cranberries
Kendra Bogue soured from 4" s"e g#o!s
7egan1 g#uten-free1 grain-free1 so9-free
,nspired b9 a ka#e sa#ad m9 mom en>o9ed at $rue /ood Kit"en1 , kne! , "ad to make m9
o!n vegan version as soon as , !as bak in m9 kit"en. $"e ke9 to t"is sa#ad is fine#9
"opping 'or s"redding* t"e ka#e. $"e #emon gar#i dressing !i## oat ea" and ever9 tin9
piee of ka#e1 !orking its magia# softening po!ers and infusing it !it" so mu" f#avour.
,nstead of "eese1 , topped t"e sa#ad !it" m9 "omemade toasted pean XParmesanX
topping and a "andfu# of dried s!eetened ranberries. $"e resu#t is one of t"e BHS$ ever
ka#e sa#ads ,Wve tried to date. No >oke. $!o bun"es of dinosaur ka#e mig"t seem #ike a
#ot1 but one itWs s"redded1 it on#9 makes about & ups and t"en it furt"er redues in
vo#ume as it marinates b9 a#most "a#f. ,f 9ou are making t"is sa#ad for more t"an +
peop#e1 , suggest doub#ing it. , fe#t #ike , ou#dWve "ad "a#f of t"e #ot >ust on m9 o!n...
@ie#d
+ sma## bo!#s
Soak time
1 "our
Prep $ime
)0 Minutes
Cook time
10 Minutes
,ngredients:
/or t"e sa#ad O dressing:
2 medium bun"es destemmed ?ainato%dinosaur ka#e1 fine#9 "opped '& ups "opped*
2 #arge gar#i #oves
1%+ up fres" #emon >uie 'from 1 #emon*
)-+ tab#espoons e-tra virgin o#ive oi#1 to taste
1%+ teaspoon fine grain sea sa#t
1%+ teaspoon fres"#9 ground b#ak pepper '>ust e9eba## it*
1-2 "andfu#s dried s!eetened ranberries1 for garnis"
/or t"e pean parmesan:
1 up pean "a#ves1 toasted
1.5 tab#espoons nutritiona# 9east
1 tab#espoon e-tra virgin o#ive oi#
2 pin"es fine grain sea sa#t
Firetions:
1.Pre"eat t"e oven to )00/. Spread t"e peans onto a baking s"eet and toast in t"e oven
for &-10 minutes unti# fragrant and #ig"t#9 go#den.
2.:emove t"e stems from t"e ka#e and disard '9ou an save for smoot"ies if 9ou are
"ard ore6*. /ine#9 "op t"e ka#e #eaves 't"e sma##er1 t"e better6*.
).Aas" t"e ka#e and spin dr9. P#ae dried ka#e into a #arge bo!#.
+./or t"e dressing: ,n a mini food proessor1 proess t"e gar#i unti# mined. No! add t"e
#emon1 oi#1 sa#t1 and pepper and proess unti# ombined. (d>ust to taste1 if desired. Pour
t"e dressing onto t"e ka#e and mi- it into t"e ka#e !it" 9our "ands or toss !it" spoons.
Keep mi-ing for about 1 minute to ensure ever9t"ing is oated perfet#9.
5./or t"e pean parm: :inse out t"e mini proessor and pat dr9. (dd t"e peans into t"e
proessor and proess unti# t"e peans are t"e si;e of peas or a bit #arger. No! add in t"e
nutritiona# 9east1 oi#1 and sa#t and proess again unti# itWs a oarse rumb. Be sure not to
over-proess - !e sti## !ant a nie run"9 te-ture "ere1 not po!der.
2.Sprink#e t"e pean Parmesan a## over t"e sa#ad. $oss on a "andfu# or t!o of dried
ranberries. Arap and p#ae in t"e fridge for )0-20 minutes to soften. , tried #etting t"is
sa#ad sit overnig"t in t"e fridge and , great#9 preferred t"e f#avour of t"e sa#ad served t"e
da9 of1 so , donWt reommend making t"is sa#ad t"e da9 before and #etting it sit in t"e
fridge overnig"t.
Note: 1* ,nstead of a mini proessor1 9ou an "op%!"isk t"e dressing and pean
XparmesanX b9 "and. 2* /or a nut-free version1 tr9 using breadrumbs instead of peans.
:ead more: "ttp:%%o"s"eg#o!s.om%201)%11%25%t"e-best-s"redded-ka#e-
sa#ad%Ri-;;2rM\F"$f7
%inter Lentil &ou'
Kendra Bogue soured from Kana 4kada :ea# Simp#e
Serves 2
Qands-4n $ime: 20m
$ota# $ime: 1"r 00m
,ngredients
1 tab#espoon o#ive oi#
+ #eeks '!"ite and #ig"t green parts*1 ut into 1%+-in"-t"ik "a#f-moons
1 2&-oune an !"o#e tomatoes1 drained
2 s!eet potatoes1 pee#ed and ut into 1%2-in" piees
1 bun" ka#e1 t"ik stems removed and #eaves ut into 1%2-in"-!ide strips
1%2 up bro!n #enti#s
1 tab#espoon fres" t"9me
Kos"er sa#t and b#ak pepper
1%+ up grated Parmesan '1 ouneV optiona#*
Firetions
1. Qeat t"e oi# in a #arge sauepan or Fut" oven over medium "eat. (dd t"e #eeks and
ook1 stirring oasiona##91 unti# t"e9 begin to soften1 ) to + minutes. (dd t"e tomatoes
and ook1 breaking t"em up !it" a spoon1 for 5 minutes.
2. (dd 2 ups !ater and bring to a boi#. Stir in t"e s!eet potatoes1 ka#e1 #enti#s1 t"9me1 1
< teaspoons sa#t1 and = teaspoon pepper. Simmer unti# t"e #enti#s are tender1 25 to )0
minutes.
). Spoon into bo!#s and top !it" t"e Parmesan1 if using.
$ip
Basi bro!n #enti#s retain t"eir s"ape better during ooking t"an priier red and 9e##o!
#enti#s1 so t"e9Wre terrifi for soups. 4r 9ou an substitute green #enti#s1 !"i" taste
s#ig"t#9 pepper9.
Nutritiona# ,nformation
Ca#ories 222V Ca#ories /rom /at 218V /at +gV Sat /at 1gV C"o#estero# )mgV Sodium
355mgV Protein 12gV Carbo"9drate )&gV /iber 3g
&ummer salsa
Kat"9 A"it#e9 soured from Be a Pot Stirrer

1 sma## onion1 fine#9 "opped
1 gar#i #ove1 fine#9 "opped
1 #ime1 ;est O >uie
pin" of sa#t
dri;;#e of o#ive oi#
+ roma tomatoes1 "opped
1%+ orange be## pepper1 "opped
1%+ red be## pepper1 "opped
1%+ 9e##o! be## pepper1 "opped
1 >a#apeno1 seeded O died
1 . b#ak beans
1 . fro;en orn
1%2 . "opped i#antro
1. ,n a #arge bo!#1 ombine t"e "opped onions1 gar#i1 #ime ;est O >uie1 and sa#t. Stir
to mi- !e## and #et sit !"i#e t"e rest of t"e ingredients are "opped. $"is !i## soften t"e
bite of t"e onion and gar#i.
2. (dd t"e rest of t"e ingredients and mi- !e##. Serve immediate#9 or refrigerate unti#
read9 to serve.
&outh0estern Cho''ed &alad 0ith Cilantro Lime
Dressing Mi"e#e $9#er soured from Famn Fe#iious
Prep $ime
15 minutes
$ota# $ime
15 minutes
@ie#d
2 servings
( te--me- st9#e sa#ad !it" an inredib#9 ream9 0reek 9ogurt i#antro dressing t"at !i##
knok 9our soks off6
,ngredients
5 ups "opped romaine #ettue
1%2 up "err9 tomatoes1 "a#ved
1%2 up anned orn kerne#s1 drained
1%2 up anned b#ak beans1 drained and rinsed
2 tab#espoons "opped fres" i#antro #eaves
1 avoado1 "a#ved1 seeded1 pee#ed and died
1%+ up torti##a strips1 for garnis"
/or t"e i#antro #ime dressing
1 up #oose#9 paked i#antro1 stems removed
1%2 up 0reek 9ogurt
2 #oves gar#i
\uie of 1 #ime
Pin" of sa#t
1%+ up o#ive oi#
2 tab#espoons app#e ider vinegar
,nstrutions
$o make t"e dressing1 ombine i#antro1 0reek 9ogurt1 gar#i1 #ime >uie and sa#t in t"e
bo!# of a food proessor. Ait" t"e motor running1 add o#ive oi# and app#e ider vinegar in
a s#o! stream unti# emu#sifiedV set aside.
$o assemb#e t"e sa#ad1 p#ae romaine #ettue in a #arge bo!#V top !it" tomatoes1 orn1
b#ak beans and i#antro. Pour t"e dressing on top of t"e sa#ad and gent#9 toss to ombine.
Stir in avoado.
Serve immediate#91 garnis"ed !it" torti##as trips1 if desired.
Notes
(dapted from $"e 0arden 0ra;er
&ides/Meatless:
,oasted $oblano Corn Cho0der Kendra Bogue
Soure: adapted from t"e A"o#e /oods Market Cookbook1 found on severa# b#ogs
in#uding SammiA and $eriIs in t"e Kit"en
,ngredients:
) pob#ano peppers
1 red be## pepper
) t e-tra virgin o#ive oi#
2 $ #ig"t butter
2 #oves gar#i1 mined
1 onion1 "opped
1 e#er9 sta#k1 "opped
= up B 1 $ f#our
2 ups vegetab#e brot"
2 ups skim mi#k
1 < #bs ne! potatoes 'a#so kno!n as finger#ings or reamers*1 unpee#ed and died
1 '12 o;* pakage of fro;en orn kerne#s
= t a9enne pepper 'or more or #ess to taste*
sa#t O pepper to taste
Firetions:
1. Pre-"eat t"e oven to +00. ?ine a baking s"eet !it" a#uminum foi#. Brus" t"e outsides
of t"e pob#ano and red peppers !it" t"e o#ive oi# and set t"em on t"e baking s"eet. P#ae
in t"e oven to roast for about )0 minutes unti# t"e skin on t"e peppers is "arred and pee#s
off easi#9. Pee# t"e skins off t"e peppers and s#ie t"em open to disard t"e seeds. C"op
t"e peppers into sma## piees and set aside.
2. ,n a #arge pot1 me#t t"e butter over medium-"ig" "eat. (dd t"e gar#i1 onion and
e#er9 and ook for about 5 minutes unti# t"e onions are trans#uent. :edue t"e "eat to
#o! and stir in t"e f#our to oat t"e vegetab#es. Cook for anot"er five minutes1 stirring
freEuent#9. $urn t"e "eat bak up to "ig" and s#o!#9 !"isk in t"e vegetab#e brot"1 stirring
onstant#9. (dd t"e mi#k and stir to ombine. Bring t"e soup to a boi# and t"en redue
"eat to simmer for 5 minutes1 stirring often. (dd t"e pob#anos1 red pepper1 potatoes1 and
orn. Simmer unovered for )0 minutes. (dd t"e a9enne1 sa#t O pepper and stir.
). $ransfer t"ree ups of t"e soup mi-ture into a b#ender and b#end unti# t"e potatoes1
orn1 et are smoot" and t"e mi-ture is t"ik. Pour t"e t"ikened mi-ture bak into t"e
pot !it" t"e rest of t"e soup and stir to ombine. Simmer for an additiona# 5-10 minutes
and serve.
@ie#ds 12 '1 up* servings. AA PB: + per serving 'PB a#u#ated using t"e reipe bui#der
on !eig"t!at"ers.om*
Nutrition ,nformation per serving from m9fitnesspa#.om: 1)2 a#ories1 25 g arbs1 ) g
fat1 5 g protein1 ) g fiber
3uinoa &alad: Kendra Bogue
You can mix in chicken breast. Add 4 ounces, add 110 cals.
1 up dr9 (nient Qarvest 4rgani Duinoa
1.5 up C"opped Cuumber
2 C"opped :oma $omatoes
1 C"opped onion1 red pepper1 green pepper mi-ed
) $ C"opped fres" i#antro
2 o; ?emon \uie
2 $ 4#ive 4i#
Firetions:
Cook Euinoa as per diretions and #et oo#. Pour into a #arge bo!#. C"op t"e remaining
ingredients and mi- into t"e Euinoa. (dd a #itt#e sa#t and pepper if 9ou !is". $"en add t"e
#emon >uie and o#ive oi#. C"i## in t"e refrigerator unti# read9 to serve. Serving si;e is a
up.
Per Serving ,nfo: 'an t9pe into M/P !it" t"is nutrition info*
$ota# Per Serving:
Ca#ories 13)
Carbs 2+
/at 2
Protein 5
Sodium +5 ', add a #itt#e sa#t and Pepper*
Sugar )
Fa!n Marie Ke##9 Aatson
,oasted Cabbage &lices .
B9 Mi"e#e ?e!is Ca"n on Monda91 \anuar9 201 201+ at 1:13pm
,ngredients
1 "ead of abbage
) tab#espoons 'or more* of oi#-oonut oi#1 ta##o!1 et
Sa#t and Pepper to taste ', used about a tab#espoon of ea"*
4ptiona#: 1 teaspoon of favorite "erbs #ike basi#1 ara!a9 seeds1 di##1 et.
,nstrutions
1.Pre"eat t"e oven to +00 degrees.
2.S#ie t"e abbage starting at t"e top of t"e "ead so t"at t"e inner piees for ir#es
!it"in t"e s#ies. (im for =-1%2 in" s#ies.
).4i# a baking s"eet !it" 1 tab#espoon of t"e oi#. P#ae t"e abbage on t"e baking s"eet
and dri;;#e !it" t"e remaining oi#. @ou ma9 need to me#t it if using a so#id oi# #ike
oonut oi# or ta##o!.
+.Sprink#e !it" desired spies 'it is even de#iious !it" >ust Qima#a9an sa#t 6* and p#ae
in t"e oven.
5.:oast for )5-+0 minutes or unti# tender in t"e midd#e and sides are >ust starting to turn
go#den bro!n. :emove and serve. 'Note: if 9our s#ies arenWt t"ik1 9ou !i## need to
"ek about 15-20 minutes into baking as t"e9 !i## get too bro!n or burn.*
2., en>o9 t"is p#ain or topped !it" an over-eas9 egg for breakfast.
3.Hn>o96
5ealthy &nack: 3uinoa $i((a Bites
\u#ie \o"n Kun; soured from /it /or Suess
,ngredients:
1%2 . unooked Euinoa
1 #arge egg
1%2 . "opped onion
1%2 . fat free s"redded mo;;are##a
1 t. mined gar#i
1 $. dried basi#
1 t. dried oregano
pin" of sa#t
pi;;a saue for dipping
Firetions:
1. Cook 9our protein-fi##ed Euinoa6 Boi# t"e Euinoa and 1. !ater and over. 4ne
boi#ing1 redue "eat to #o!1 and #et it simmer for 15-20 minutes 'unti# !ater is absorbed
and Euinoa is tender*.
2. Pre"eat oven to )50 degrees. Combine a## of 9our ingredients 'e-ept t"e pi;;a saue*
in a mi-ing bo!# unti# it is !e## mi-ed.
). ?ig"t#9 spra9 t"e bottom of a mini-muffin tin !it" o#ive oi# spra9. Jsing a $ab#espoon1
soop ]1$. into ea" muffin tin1 it s"ou#d fi## a#most a## of t"em6
+. Bake t"em for 15-20 and #et oo#. Serve t"em !arm !it" pi;;a saue to dip in6
&'icy %hole ,oasted Cauliflo0er
Mi"e#e ?e!is Ca"n soured from ( PureAo! 4rigina# :eipe
Makes 2 servings
Start to /inis": 1 "our
%entr9^detai#%nationa#%&&21_media`print
Ingredients
1 tab#espoon vegetab#e oi#
1 "ead au#if#o!er
1< ups p#ain 0reek 9ogurt
1 #ime1 ;ested and >uied
2 tab#espoons "i#e po!der
1 tab#espoon umin
1 tab#espoon gar#i po!der
1 teaspoon urr9 po!der
2 teaspoons kos"er sa#t
1 teaspoon b#ak pepper
Directions
1. Pre"eat t"e oven to +00G and #ig"t#9 grease a sma## baking s"eet !it" vegetab#e oi#. Set
aside.
2. $rim t"e base of t"e au#if#o!er to remove an9 green #eaves and t"e !ood9 stem.
). ,n a medium bo!#1 ombine t"e 9ogurt !it" t"e #ime ;est and >uie1 "i#e po!der1
umin1 gar#i po!der1 urr9 po!der1 sa#t and pepper.
+. Funk t"e au#if#o!er into t"e bo!# and use a brus" or 9our "ands to smear t"e
marinade even#9 over its surfae. 'H-ess marinade an be stored in t"e refrigerator in an
airtig"t ontainer for up to t"ree da9s and used !it" meat1 fis" or ot"er veggies.*
5. P#ae t"e au#if#o!er on t"e prepared baking s"eet and roast unti# t"e surfae is dr9 and
#ig"t#9 bro!ned1 )0 to +0 minutes. $"e marinade !i## make a rust on t"e surfae of t"e
au#if#o!er.
2. ?et t"e au#if#o!er oo# for 10 minutes before utting it into !edges and serving
a#ongside a big green sa#ad
:ead more: Spi9 A"o#e :oasted Cau#if#o!er U Nationa# - PureAo!
Sign Jp /or PureAo!Ws Fai#9 Hmai#
quinoa 0ra' 0ith black beans1 feta and aocado:
Fa!n Marie Ke##9 Aatson soured from Marin Mama ooks
Eunioa !rap:
1 up of dr9 Euinoa1 or fee# free to use an9 #eftover Euinoa 9ou
"ave [ Note: $"is makes up a fu## bat" of Euinoa1 but , use it up a##
!eek in t"is !rap1 as !e## as ot"er dis"es.
2 ups fi#tered !ater
1 15-oune an of b#ak beans1 drained - @ou !i## a#so store an9
unused b#ak beans for future !raps
1 ripe avoado
2-& spina" #eaves
Montere9 >ak "eese to taste
feta "eese to taste
#arge '5-in"* mu#ti-grain or spina" torti##a [ @ou ou#d a#so skip
t"e torti##a and !rap it in #ettue or o##ard green1 or >ust mi- t"e Euinoa mi-ture !it"
some spina" #eaves
avoado-ta"ini dip:
makes appro-imate#9 1 1%2 ups
1 medium ripe avoado1 pee#ed and died
1%) up !e## stirred ta"ini [ make sure t"is is a #eve# up1 as too mu" ta"ini !i##
overpo!er t"e dip
) tab#espoons fres" #emon >uie 'appro-. 1 #emon*
1%2 teaspoon ground umin
2 tab#espoons i#antro1 mined
1%2 teaspoon oarse sea sa#t
1%+ up fi#tered !ater
, usua##9 make t"e avoado-ta"ini dip and Euinoa a"ead of time1 so a## , "ave to do is
assemb#e t"e !rap. But1 #etIs >ust go t"roug" t"e steps as if 9ouIre making t"is a## at t"e
same time. /irst1 start off b9 making up t"e avoado ta"ini dip. B$A1 t"is dip is
ama;ing on its o!n served up !it" some torti##a "ips.
Pee# and die 9our avoado1 measure out t"e 1%) up ta"ini1 sEuee;e up 9our )
tab#espoons #emon >uie and !as" and mine 9our i#antro #eaves.
Combine t"e avoado1 ta"ini1 #emon >uie1 umin1 i#antro and sea sa#t in a mini prep or
food proessor and puree unti# smoot".
Make sure to srape do!n t"e sides one or t!o times so t"at ever9t"ing gets mi-ed in.
$"e mi-ture !i## be prett9 t"ik and "unk9 at t"is point.
(dd in t"e 1%+ up !ater and puree again unti# b#ended and smoot". See "o! mu"
smoot"er t"e dip is_ $"e !ater "e#ps to get t"e dip to a reamier onsisten9. /ee# free to
add a bit more !ater to get t"e dip to a onsisten9 t"at 9ou #ike. , found t"at using 1%+
up or sp#as" more !as perfet.
$"e dip an be stored in a !e## sea#ed ontainer in t"e refrigerator for up to + da9s.
Ne-t1 #etIs make up 9our Euinoa. Bring t"e 1 up !e## rinsed Euinoa and 2 ups !ater to
a boi# in a medium saue pan. 4ne t"e Euinoa "as ome to a boi#1 give it a stir1 over it1
and redue t"e "eat to simmer. Cook t"e Euinoa unti# a## t"e !ater is absorbed1 about 10-
15 minutes. Note: P#ease "ek 9our pakage of Euinoa for ooking instrutions1 as t"e9
a## var9.
$"e Euinoa is done !"en its tender and 9ou an see t"e #itt#e Euinoa ur#iues.
No!1 #etIs assemb#e t"e !rap6
(ssemb#ing t"e !rap is a## a persona# preferene. Some of 9ou are going to !ant "uge
!raps and ot"ers of 9ou are going to !ant a sma##er !rap. So !it" t"at being said1 take
t"e amount of Euinoa t"at 9ou !ant to put in 9our !rap and put it in a sma## bo!#1 add in
some b#ak beans and t"en "eat up t"e Euinoa and b#ak bean mi-ture eit"er via t"e stove
top or miro!ave.
Mi- in some of t"e avoado ta"ini dip to t"e Euinoa and b#ak bean mi-ture. $"e amount
of avoado-ta"ini dip 9ou add in is to taste. , #ike to add in enoug" to make t"e Euinoa a
bit ream9. $"e more avoado-ta"ini dip 9ou add1 t"e more f#avor t"e Euinoa !i## "ave.
Note: ,f ,Im going to miro!ave t"e Euinoa mi-ture1 t"en , >ust add in t"e avoado-ta"ini
dip at t"e same time as t"e b#ak beans.
&'icyBuffalo Cauliflo0er 6%ings7
(ndee Qarston soured from PH$(.org
1 up !ater or so9 mi#k
1 up f#our 'an9 kind !i## !orkaeven g#uten-free6*
2 tsp. gar#i po!der
1 "ead of au#if#o!er1 "opped into piees
1 up buffa#o or "ot saue
1 $bsp. o#ive oi# or me#ted vegan margarine
CPre"eat t"e oven to +50G/.
CCombine t"e !ater or so9 mi#k1 f#our1 and gar#i po!der in a bo!# and stir unti# !e##
ombined.
CCoat t"e au#if#o!er piees !it" t"e f#our mi-ture and p#ae in a s"a##o! baking dis".
Bake for 1& minutes.
CA"i#e t"e au#if#o!er is baking1 ombine 9our buffa#o saue and o#ive oi# or margarine
in a sma## bo!#.
CPour t"e "ot saue mi-ture over t"e baked au#if#o!er and ontinue baking for an
additiona# 5 to & minutes.
CServe a#ongside vegan b#ue "eese dressing and e#er9 stiks.
:ead more: "ttp:%%!!!.peta.org%#iving%food%spi9-buffa#o-au#if#o!er-
!ings%Ri-;;2s@$nn3J!
3uinoa stuffed 'e''ers
Susanne Mundus
,Wm bad at measuring m9 stuff1 i >ust put in a bo!# !"at i t"oug"t !ou#d fit in + peppers.
,t !as 1%2 an of beans1 1%2 an of orn1 1 tomato1 1%2 feta "eese '125 grams*1 a fe!
tab#espoons of Euinoa.
3uinoa 8am Burgers
(#e-ia :o>as Hast#and soured from A"o#e"earted Hats
,ngredients '#oa#1
organi1 and non-0M4 if possib#e6*:
:eipes: 'makes 5 and a bit*
1 up Fried Euinoa 'an9 o#our*1 rinsed
2 ups @am1 pee#ed and ubed into 2 m ubes
2 ups Aater
1 up Cooked "ikpeas
1 up 0rated arrot
1%2 up $oasted sunf#o!er seeds
2 $bsp.0round /#a-
2 $bsp. Pars#e91 "opped
1 tsp. $amari
1 tsp. Cumin
1 tsp. Corriander
1 tsp. B#ak Pepper
1%2 tsp.Ca9enne
1%+ tsp.Smoked Paprika
1%2 tsp - 1 tsp. Sea sa#t1 to taste
4i# for fr9ing ', used oonut* b-- oonut B avoado oi# are bot" good options.
Proedure:
P#ae Euinoa1 9am1 and !ater in a overed pot and bring to a boi#. 4ne t"e !ater is
boi#ing turn do!n t"e "eat to a #o! simmer and ook unti# t"e Euinoa is tender and t"e
!ater is fu##9 absorbed - about 15-20 minutes.
4ne oo#1 mi- Euinoa !it" t"e rest of t"e ingredients b9 "and1 making sure to mi- in t"e
ground f#a- !e##. A"i#e mi-ing1 #ig"t#9 brake up t"e #arger piees of 9am and some of t"e
"ikpeas1 being sure to #eave to #eave some piees sti## "unk9. $aste and ad>ust
seasoning aording#9. @ou !i## need more sa#t if 9ou use fres" beans as opposed to
anned ones.
/orm patties using 1%2 up of mi-ture. /r9 t"e burgers patties in a ski##et !it" a #itt#e oi#
unti# t"e9 are #ig"t#9 bro!n on bot" sides.4ne a## t"e patties are a## pan fried1 p#ae t"em
on a baking s"eet and bak at 205 C '+00 /* for 20 minutes. ?et oo# a bit prior to
serving.
9 Ingredient $aleo :aan ;Indian bread<
Cat"erine Caste##i soured from M9 Qeart Beets
,ngredients
< up (#mond /#our
< up $apioa /#our
1 up 4rgani Coonut Mi#k1 anned and fu## fat
optiona#
sa#t
0rassfed 4rgani 0"ee 's#at"er t"at bread6*
,nstrutions
1.Mi- a## t"e ingredients toget"er.
2.Qeat a Nonstik Pan over medium "eat and pour batter to desired t"ikness 'see notes
be#o!*.
).4ne t"e batter f#uffs up and #ooks firm%most#9 ooked1 f#ip it over to ook t"e ot"er
side 'be patient1 t"is takes a #itt#e time6*.
+.Hn>o9 t"is and make it often.
Notes
,f 9ou !ant to make t"e Naan t"en t"is !i## make 2 servings. Pour "a#f t"e batter onto a
5.5 in" pan and ook - t"en repeat.
,f 9ou !ant to make t"e dessert repe1 t"en pour t"e batter as t"in as 9ou !ou#d #ike it to
be.
(#so1 if 9ou are not using a non-stik pan1 9ou !i## need to use some sort of oi#%g"ee%fat
to keep t"e batter from stiking :*
,f t"e ream "as so#idified in 9our anned oonut mi#k1 t"en mi- !e## before using.
,oasted 8ello0 &quash
Kendra Bogue soured from skinn9taste.om
:oasted summer sEuas" is simp#e and de#iious1 it rea##9 doesnWt get easier t"an t"is6
$"ereWs somet"ing about roasting vegetab#es t"at makes t"em taste so good. @ouW## be
surprised to see 9our fami#9 go bak for seonds and it rea##9 doesnWt reEuire mu" effort.
$oss it !it" a #itt#e o#ive oi#1 season it to taste an roast !"i#e 9ou are preparing t"e rest of
9our mea#.
@ou an even take it up a not" and top !it" s"redded parmesan "eese. See "o! Euik#9
it disappears6 (nd 9es1 9ou an do t"is !it" ;u"ini as !e##.
Skinn9taste.om
Servings: + Serving Si;e: 1%+t" C 4#d Points: 1 pts C PointsB: 1 pts
Ca#ories: 2).2 C /at: 1.& g C Protein: 0.3 g C Carb: 1.& g C /iber: 0.3 g C Sugar: 0 g
Sodium: 1.5 mg '!it"out sa#t*
,ngredients:
C2 ups 9e##o! sEuas"1 ut into 1%+-in" t"ik
"a#f moons
C1%2 tbsp o#ive oi#
Cpin" of gar#i po!der
Csa#t and pepper1 to taste
Firetions:
Pre"eat t"e oven to +00G.
,n a medium bo!# ombine 9e##o! sEuas"1 o#ive oi#1 gar#i po!der1 sa#t and pepper and
toss to mi-.
P#ae t"e sEuas" on a baking s"eet in a sing#e #a9er and bake in t"e #o!er part of t"e oven
10 to 12 minutes1 or unti# t"e bottom is go#den. :emove and serve immediate#9.
Cris'y ,oasted Chick'eas ;Garban(o Beans<
Kendra Bogue soured from Steam9 Kit"en
Servings: 2 'as snak* Prep $ime: 5 Cook $ime: )0
, "ig"#9 reommend doub#ing a bat" of :oasted C"ikpeas1 t"e bo!# !i## be empt9 in 10
minutes6 $"is is a one of t"e simp#est snak reipes - four ingredients and it starts !it" a
an of "ikpeas pu##ed from 9our pantr9. @ou an use an9 spie b#end - ,Wm rea##9
en>o9ing Creo#e or Ca>un seasoning1 but donWt #imit 9ourse#f t"ere6 (t t"e end of t"e post1
, "ave a #ist of spie%fres" "erb ombinations t"at 9ou an use.
,ngredients:
4ne 15-oune an garban;o beans
1 1%2 tab#espoons o#ive oi#
Sa#t
Spie b#end of 9our "oie
Firetions:
1. Pre"eat oven to +00/.
2. Frain t"e an of garban;o beans in a strainer and rinse !it" !ater for a fe! seonds to
#ean off t"e beans. S"ake and tap t"e strainer to rid of e-ess !ater. ?a9 paper to!# on a
baking s"eet1 and spread t"e beans over. Jse anot"er paper to!e# to gent#9 press and
absorb t"e !ater on t"e beans. :o## t"e beans around !it" t"e paper to!e# to a#so remove
t"e t"in skin from an9 of t"e beans. Fisard t"e skins and t"e paper to!e#s.
). Fri;;#e t"e o#ive oi# over t"e beans and use 9our "ands or a spatu#a to toss around and
oat. :oast for )0-+0 minutes unti# t"e beans are a deep go#den bro!n and run"9. Make
sure t"at t"e beans do not burn.
1. Season !it" sa#t and spie b#end.
,osemary Chick'ea +ries
Cora Creed soured from S#ate.om

@ie#d: + to 2 servings
$ime: (bout 1< "ours1 #arge#9 unattended
4i# for greasing t"e pan
1 up "ikpea f#our
2 ups vegetab#e or "iken stok
< teaspoon dried rosemar9
Sa#t and b#ak pepper
Cano#a or #ig"t o#ive oi# for deep-fr9ing
1. 0rease an &- or 5-in" sEuare pan. Put t"e "ikpea f#our1 stok1 and rosemar9 in a
medium sauepanV season !it" sa#t and pepper and !"isk to ombine. Cook over medium
"eat1 !"isking onstant#91 unti# t"e mi-ture is ver9 t"ik1 3 to 10 minutes. Spread t"e
"ikpea f#our mi-ture as even#9 as possib#e into t"e greased pan1 over !it" foi# or
p#asti !rap1 and refrigerate unti# firm1 at #east 1 "our.
2. Put at #east 2 in"es of t"e ano#a or #ig"t o#ive oi# in a #arge1 deep pot over medium-
"ig" "eat. Cut t"e "ikpea f#our ake into <-b9-)-in" strips. (dd one of t"e strips to t"e
oi# to test !"et"er itIs "ot enoug"V t"e oi# s"ou#d immediate#9 bubb#e vigorous#9. Aorking
in bat"es1 ook t"e remaining strips unti# deep go#den bro!n1 ) to 5 minutes. $ransfer
t"e strips to paper to!e#s to drain1 season !it" sa#t1 and serve "ot.
=no +uss= Easy Baked .rtichokes
(nge#iEue Padua soured fom /ood.om
(bout $"is :eipe
X$"is reipe omes from an 4ean Mist /arms ard t"at m9 mom saved for 9ears !it"out
tr9ing before , disovered it. Hn>o9 as it is or soop out t"e fu;;9 "oke enter to use t"e
baked arti"oke as an edib#e bo!# fi##ed !it" ste! or dip.X
,ngredients
1 !"o#e arti"oke 2 gar#i #oves1 Euartered 1%2 #emon1 >uie from 2 tab#espoons o#ive oi#
1%2 teaspoon sea sa#t ) tab#espoons brot"
Firetions
:inse and trim t"e arti"oke1 utting t"e stem off straig"t so t"at t"e arti"oke an stand
up on itWs o!n !it"out tipping over.
Spread arti"oke peta#s open as far as possib#e !it"out snapping.
Bet!een t"e peta#s: sEuee;e #emon >uie1 dri;;#e o#ive oi# and brot" and stuff gar#i.
Sprink#e t"e top of t"e arti"oke !it" sea sa#t.
$ig"t#9 doub#e !rap and sea# t"e arti"oke !it" "eav9-dut9 a#uminum foi#.
P#ae arti"oke1 making sure t"at it is standing up straig"t so t"e #iEuid doesnWt ome out
', put t"em paked toget"er in a baking dis"* in a pre-"eated +25 oven and bake
'medium-si;ed for 20 minutes1 #arge for 50 minutes*.
:emove from oven and remove !rapping.
Servings Per :eipe: 1
(mount Per Serving 8 Fai#9 7a#ueCa#ories )13.& Ca#ories from /at 2+2 338 (mount
Per Serving 8 Fai#9 7a#ue$ota# /at 23.)g +28 Saturated /at ).&g 158 C"o#estero#
0.0mg 08 Sugars 2.1 g Sodium 1)55.&mg 5&8 $ota# Carbo"9drate 1&.)g 28 Fietar9
/iber 3.&g )18 Sugars 2.1 g &8 Protein +.5g 58
$asta:
&$.G5E!!I &3>.&5 C.,BO:.,.: Brittan9 C"ristiansen 0aria
soured from Peae ?ove and ?o! Carb
INGREDIEN!
1 Large Spaghetti Squash
2 Tbs. Olive Oil
5 oz. Pancetta Dice
5 oz. Onion Dice
2 !loves "arlic #ince
2 $ggs
1 Tbs. %resh Parsle& !hoppe
' !up Par(esan "rate
1 tsp. Sea Salt
) tsp. Pepper
' !up Par(esan Shree
*2 Tbs. Peace an Love+
DIRECION!
Preheat oven to ,--. Line a ri((e ba/ing sheet 0ith alu(inu( 1oil.
!ut spaghetti squash in hal1 length0ise. Scrape out sees. Drizzle
squash halves 0ith olive oil an sprin/le 0ith a little salt an pepper.
Place cut sie o0n on ba/ing sheet. 2a/e 1or 3- (inutes or until 1or/
tener.
4hile the spaghetti squash is roasting5 heat a large s/illet over
(eiu( heat. 6 pancetta to the pan an coo/ until crisp&. To the
pan5 a onion an garlic. !oo/ until translucent an so1t. Once the
spaghetti squash is roaste5 use a 1or/ to scrape out the shres o1
squash. 6 to s/illet an toss 0ith pancetta5 onion an garlic. #a/e
sure that spaghetti squash is nice an hot.
7n a large (i8ing bo0l5 0his/ together eggs5 parsle&5 grate Par(esan5
salt an pepper. To the (i8ing bo0l5 a squash (i8ture an toss 0ith
egg (i8ture. The heat o1 the spaghetti squash 0ill coo/ the eggs 9ust
enough to coat the( to the strans o1 squash 0ithout scra(bling
the(.
Top 0ith shree Par(esan be1ore serving.
#a/es Servings: ;
Per Serving:
!alories 25;
!arbs 1- net g
Protein 13 g%at 1< g
&lo0"Cooker 2egetarian Lasagna
Fonna Craven /#eming sored from Hating Ae##
Sure1 t"e s#o! ookerIs great for ste!s and soups1 but it a#so "appens to make a mean
#asagna6 ,n t"is ingenious s#o!-ooker reipe1 a## 9ou "ave to do is "op 9our veggies1
t"en #a9er t"e ingredients 'ra!* into t"e rokpot. Serve !it": 0ar#i bread and a green
sa#ad.
/rom HatingAe##: November%Feember 2011
@ie#d: & servings
(tive $ime: )0 minutes
$ota# $ime: 2 "ours on Qig" or + "ours on ?o!
,ngredients
C1 #arge egg
C1 15- to 12-oune ontainer part-skim riotta
C1 5-oune pakage bab9 spina"1 oarse#9 "opped
C) #arge or + sma## portobe##o mus"room aps1 gi##s removed 'see $ip*1 "a#ved and t"in#9
s#ied
C1 sma## ;u"ini1 Euartered #engt"!ise and t"in#9 s#ied
C1 2&-oune an rus"ed tomatoes
C1 2&-oune an died tomatoes
C) #oves gar#i1 mined
CPin" of rus"ed red pepper 'optiona#*
C15 !"o#e-!"eat #asagna nood#es 'about 12 ounes*1 unooked
C) ups s"redded part-skim mo;;are##a1 divided
Preparation
1.Combine egg1 riotta1 spina"1 mus"rooms and ;u"ini in a #arge bo!#.
2.Combine rus"ed and died tomatoes and t"eir >uie1 gar#i and rus"ed red pepper 'if
using* in a medium bo!#.
).0enerous#9 oat a 2-Euart or #arger s#o! ooker !it" ooking spra9. Spread 1 1%2 ups
of t"e tomato mi-ture in t"e s#o! ooker. (rrange 5 nood#es over t"e saue1 over#apping
t"em s#ig"t#9 and breaking into piees to over as mu" of t"e saue as possib#e. Spread
"a#f of t"e riotta-vegetab#e mi-ture over t"e nood#es and firm#9 pat do!n1 t"en spoon on
1 1%2 ups saue and sprink#e !it" 1 up mo;;are##a. :epeat t"e #a9ering one more time1
starting !it" nood#es. $op !it" a t"ird #a9er of nood#es. Hven#9 spread t"e remaining
tomato saue over t"e nood#es. Set aside t"e remaining 1 up mo;;are##a in t"e
refrigerator.
+.Put t"e #id on t"e s#o! ooker and ook on Qig" for 2 "ours or on ?o! for + "ours.
$urn off t"e s#o! ooker1 sprink#e t"e reserved mo;;are##a on t"e #asagna1 over and #et
stand for 10 minutes to me#t t"e "eese.
$ips O Notes
Make ("ead $ip: HEuipment: 2-Euart 'or #arger* s#o! ooker
$ip: $"e dark gi##s found on t"e underside of a portobe##o mus"room ap are edib#e1 but
an turn a dis" an unappea#ing gra9 o#or. ,f 9ou #ike1 gent#9 srape t"e gi##s off !it" a
spoon.
Nutrition Per Serving: +1+ a#oriesV 1+ g fat '& g sat1 + g mono*V 2) mg "o#estero#V +& g
arbo"9dratesV 2& g proteinV 3 g fiberV 2+1 mg sodiumV &25 mg potassium.
Nutrition Bonus: Ca#ium O 7itamin ( '528 dai#9 va#ue*1 7itamin C ')58 dv*1 ,ron O
Magnesium '228 dv*1 cin '258 dv*1 Potassium '2+8 dv*1 /o#ate '1&8 dv*.
) Carbo"9drate Serving
H-"anges: 2 star"1 2 vegetab#e1 2 1%2 medium-fat meat

Italian Meatballs
Nio#e 7andesteeg soured from Fia#ed in Nutrition
FonWt "ave a #ot of time to ook_ $"is one is eas9.
1 #b grassfed ground beef 'bison and%or #amb !orks !e## a#so*
1 #b turke9 sausage 'best to find no nitrates brand*
1%2 onion1 fine#9 "opped 'if time is ritia#1 9ou an use dried onion f#akes*
1%+ a#mond f#our
1 egg
1 tb#sp ita#ian seasoning
1 tb#sp basi#
1 tb#sp gar#i1 mined
1%2 tsp onion sa#t 'optiona#*
2& o;. organi tomatoes1 rus"ed 'no sugar added - , !i## use tomatoes pur"ased at our
#oa# farmerWs market and fine#9 "op1 for fres" f#avor*
Mi- a## ingredients e-ept tomatoes in a #arge bo!#. S"ape into go#f ba## si;ed meatba##s.
P#ae in rokpot t"at "as been #ig"t#9 brus"ed !it" o#ive oi# to prevent stiking. Pour
tomatoes over meatba##s. Cook on #o! for 2 "ours 'or "ig" for +*.
Serve ! a sma## sa#ad6

$oultry:
Easiest Crock $ot Chicken &alsa 2erde
Skinn9taste.om
Servings: 2 C Si;e: 1%2 up C 4#d Points: ) C Aeig"t Aat"er PointsB: ) pt
Ca#ories: 1+5 C /at: 2 g C Carb: 5 g C /iber: 0 g C Protein: 22 g C Sugar: 0 g
Sodium: +15 mg '!it"out t"e sa#t* C C"o#est: 0 mg
,ngredients:
1 1%2 #bs ra! skin#ess "iken tenders
1%+ tsp gar#i po!der
1%& tsp oregano
1%& tsp ground umin
sa#t1 to taste
12 o; roasted sa#sa verde ', used (r"er /arms*
Firetions:
Season "iken !it" gar#i po!der1 oregano1 umin and sa#t and p#ae in t"e bottom of
t"e s#o! ooker. Cover !it" sa#sa verde1 over and ook Q,0Q 2 "ours.
:emove "iken1 s"red !it" 2 forks. :emove 2%) up of #iEuid from t"e s#o! ooker1 and
disard 'un#ess 9ou !ant it over rie*. P#ae s"redded "iken bak into t"e rok pot
!it" remaining sa#sa1 ad>ust seasoning to taste if needed and keep !arm.
Makes ) ups1 serving si;e < up
Lemon Chicken 0ith !hyme: ?aurie Conrad from Hat @ourse#f Skinn9
@ie#d: + servings
Ingredients
) or + "iken breasts \uie of 2 #emons cest of one #emon 2 #oves gar#i1 mined 1 $bsp
fres" t"9me 1 tsp. pepper 1%2 tsp. sea sa#t
Instructions
Pre"eat oven to )35 degrees /. A"isk toget"er #emon >uie1 #emon ;est1 gar#i1 t"9me1
sa#t and pepperV set aside. P#ae "iken breasts in a baking dis" and pour mi-ture over
top1 making sure to omp#ete#9 oat t"em. Bake for about +0 minutes 'depending on si;e
of "iken* unti# >uies run #ear. Hn>o96
:utritional Information
Serving Si;e: 1 "iken breast C Ca#ories: 150 C /at: + g C Carbs: 2.+ g C /iber: 0.0& g C
Protein: 25 g C AA PointsB: + pts - See more at: "ttp:%%!!!.eat-9ourse#f-
skinn9.om%201)%03%#emon-"iken-!it"-t"9me."tm#Rst"as".FrKc25rN.dpuf
Oen Baked Chicken +a?itas
Mi"e##e ?e!is Ca"n soured from :ea# Mom Kit"en
,ngredients
C1 pound bone#ess1 skin#ess "iken breasts1 ut into strips
C2 $bsp vegetab#e oi#
C2 tsp "i#i po!der
C2 tsp umin
C< tsp gar#i po!der
C< tsp dried oregano
C= tsp sa#t
C1 '15 o;* an died tomatoes !it" green "i#ies
C1 medium onion1 s#ied
C1 #arge be## pepper1 seeded and s#ied ', use "a#f a green and "a#f a red*
C12 f#our torti##as
C$oppings su" as "eese1 sour ream1 and guaamo#e [ if desired
,nstrutions
1.Pre"eat t"e oven to +00 degrees. P#ae "iken strips in a greased 1)d5 baking dis".
2.,n a sma## bo!# ombine t"e oi#1 "i#i po!der1 umin1 gar#i po!der1 dried oregano1 and
sa#t
).Fri;;#e t"e spie mi-ture over t"e "iken and stir to oat.
+.Ne-t add t"e tomatoes1 peppers1 and onions to t"e dis" and stir to ombine.
5.Bake unovered for 20-25 minutes or unti# "iken is ooked t"roug" and t"e
vegetab#es are tender. Serve on torti##as !it" desired toppings.
3uinoa Chicken +ried ,ice ,eci'e: $amm9 ?a9 soured from
ingriedients1 in
Prep: 20 minutes
Cook: 25 minutes
@ie#d: + to 2 servings
,ngredients
1 up Euinoa or 2 ups rie
2 tab#espoons sesame or ano#a oi#
1 '12 oune* pakage fro;en bab9 arrots and green peas1 ooked
) green onions1 "opped
2 eggs1 sramb#ed
2 ups "opped ooked "iken
1 ?o! sodium so9 saue to taste 'g#uten-free if needed*
Preparation
1. Cook Euinoa aording to pakage diretions. Set aside and keep !arm.
2. Qeat oi# in a #arge saute pan over "ig" "eat. Stir in arrots and peas and onionsV ook
about )0 seonds. Crak in eggs1 stirring Euik#9 to sramb#e eggs !it" vegetab#es. Stir in
ooked Euinoa and "ikenV ook 5 minutes more. (dd so9 saue1 and toss to oat.
Coconut Chicken Bites
Susanne Mundus soured from #iving #o! arb one da9 at a time
,ngredients
1 1%2 #bs bone#ess1 skin#ess "iken breast
2 eggs
1 up uns!eetened s"redded oonut
1%+ up oonut f#our
1 1%+ tsp sea sa#t
1 tsp paprika
1%2 tsp gar#i po!der
1%2 tsp b#ak pepper
,nstrutions
1.Pre"eat oven to )50G/
2.Cut t"e "iken into 2Z - 1Z '5m - 2.5m* strips 'makes about 12 strips*.
).,n a medium bo!#1 beat t"e eggs unti# t"oroug"#9 ombined.
+.,n anot"er medium bo!# or p#ate1 ombine t"e s"redded oonut1 f#our1 sea sa#t1
paprika1 gar#i po!der1 and b#ak pepper.
5.Fip t"e "iken into t"e egg and t"en into t"e oonut mi-ture to t"oroug"#9 oat.
2.P#ae t"e "iken on a baking dis" and bak for 15-20 minutes or unti# ooked t"roug".
3.Broi# t"e "iken for 2-) minutes or unti# go#den bro!n.
Crock $ot &anta +e Chicken
?auren Keiffer soured from Skinn9taste.om
Servings: & servings C Si;e: 1 up C 4#d Points: ) pts C PointsB: + pts
Ca#ories: 150 C /at: 1.5 g C /iber: 5.2 g C Carbs: 2).1 g C Protein: 21 g
,ngredients:
C2+ o; '1 1%2* #bs "iken breast
C1+.+ o; an died tomatoes !it" mi#d green "i#ies
C15 o; an b#ak beans
C& o; fro;en orn
C1%+ up "opped fres" i#antro
C1+.+ o; an fat free "iken brot"
C) sa##ions1 "opped
C1 tsp gar#i po!der
C1 tsp onion po!der
C1 tsp umin
C1 tsp a9enne pepper 'to taste*
Csa#t to taste
Firetions:
Combine "iken brot"1 beans1 orn1 tomatoes1 i#antro1 sa##ions1 gar#i po!der1 onion
po!der1 umin1 a9enne pepper and sa#t in t"e rok pot. Season "iken breast !it" sa#t
and #a9 on top.
Cook on #o! for 10 "ours or on "ig" for 2 "ours. Qa#f "our before serving1 remove
"iken and s"red. :eturn "iken to s#o! ooker and stir in. (d>ust sa#t and seasoning to
taste. Serve over rie or torti##as and 9our favorite toppings.
Clean Eating Chicken in Lemon Ca'er &auce
?aurie Conrad soured from $"e 0raious Pantr9
,ngredients:
C5 "iken breasts1 ra!1 bone#ess1 skin#ess
C1%+ up #emon >uie
C2 teaspoons gar#i po!der
C2 teaspoons onion po!der
C2 tab#espoons apers1 drained
C2 tab#espoons !"o#e !"eat pastr9 f#our
C1 up "iken brot"1 #o! sodium1 no sugar added
C1 tab#espoons o#ive oi#
CSa#t to taste
Firetions:
1.Begin ooking t"e "iken in a #arge pan !it" t"e o#ive oi# over medium "eat.
2.A"en t"e "iken is no #onger pink on t"e outside1 pour "a#f of t"e #emon >uie and
ontinue to ook.
).,n a sma## bo!#1 ombine t"e "iken brot"1 rest of t"e #emon >uie1 gar#i po!der1
onion po!der and apers. A"isk in t"e !"o#e !"eat pastr9 f#our and set aside.
+.A"en t"e "iken is near#9 done1 pour in t"e "iken brot" mi-ture and ook unti# t"e
"iken is done and t"e #iEuid "as t"ikened into a nie saue.
5.(dd sa#t to taste.
:ead more: "ttp:%%!!!.t"egraiouspantr9.om%#ean-eating-"iken-in-#emon-aper-
saue%Ri-;;2t00F+mQ
S $"e 0raious Pantr9. (## rig"ts reserved.
/o##o! us: Tgraiouspantr9 on $!itter U 0raiousPantr9 on /aebook
Coconut Chicken
Susan Mundus
, roast t"e "iken in a #itt#e oi#1 put sa##ions in and 9esterda9 a s#ied arrot as!e##
'didnWt do t"e arrot before*. A"en itWs roasted to t"e degree i !ant i put a an of oonut
mi#k in and spie it up !it" "i#i1 gar#i1 ginger1 urr91 umin and a #itt#e veggi brot"
po!der '#ean *. :ead9. ?ast time !e put mango s#ies in it1 ver9 good as !e##
Buffalo ,anch &tuffed $e''ers
Nio#e 7andesteeg soured from Ke##9 from Prima##9 ,nspired
Serves: +
,ngredients
C+ "iken breasts
C1 medium onion1 s#ied
C< teaspoon ea": dried pars#e91 dried di##1 dried "ives1 gar#i
po!der1 onion po!der
Csea sa#t and pepper1 to taste
Ce-tra butter1 g"ee1 or ot"er fat of "oie for greasing and baking
C+ peppers ', #ike using 9e##o! or orange1 but use !"at 9ou #ike6*1 tops ut off and seeds
#eaned out
C< up "ot saueN ', use $Q,S*
C= up butterN or g"ee
Nt"is is t"e perfet ratio of butter to "ot saue for our tastes. ,f 9ou #ike it rea##9 spi91 add
more "ot saue and use #ess butter. Aant it mi#d_ Jse #ess "ot saue and more butter.
0uaomo#e
C2 avoados
C< - 1 >a#apeno1 seeded1 and mined
C= of a medium red onion1 fine#9 "opped
C2 - ) tab#espoons of i#antro1 fine#9 "opped
C< #ime1 >uied
Csea sa#t1 to taste
,nstrutions
1.Pre"eat oven to )50 degrees.
2.Mi- 9our dried spies toget"er.
).P#ae 9our "iken breast and s#ied onions in a sing#e #a9er on a greased or par"ment
paper #ined baking pan.
+.Sprink#e t"e entire pan !it" dried spies. Sa#t and pepper1 to taste.
5.P#ae a sma## pat of butter or ot"er fat of "oie over ea" "iken breast.
2.Bake for 25-)0 minutes or unti# "iken is ooked t"roug".
3.A"i#e "iken is ooking1 me#t = up butter in a pot over medium #o! "eat. 4ne
me#ted add in "ot saue and stir. Set aside.
&.,f 9ou are making guaamo#e1 make it no! 'see instrutions be#o!*.
5.4ne "iken is ooked1 run a knife t"roug" t"e "iken and onions unti# "iken is in
sma## bite si;e piees.
10.Combine "iken !it" t"e "ot saue mi-ture.
11.Spoon "iken mi-ture even#9 in a## + peppers.
12.P#ae stuffed peppers in a baking pan.
1).Bake for )5-+0 minutes or unti# peppers are softened to 9our #iking.
1+.Serve !it" 0uaamo#e. Hn>o96
0uaamo#e
1.Mas" a## guaamo#e ingredients toget"er unti# desired onsisten9.
/ood.om
Garlic Chicken %ith .s'aragus and Mushrooms
B9 ]Naren-#ee] on September 021 2005 posted b9 ?aurie Conrad
) :evie!s timer Prep $ime: 10 mins $ota# $ime: +0 mins Servings: + (bout $"is :eipe
XBaked "iken breast !it" asparagus spears ro##ed inside and topped !it" s#ied
mus"rooms and !"o#e gar#i #oves. Suggestions: ,f 9ou rea##9 #ike gar#i1 doub#e t"e
amount. $o make t"e "iken spi91 simp#9 sprink#e !it" a9enne pepper prior to
baking.X
,ngredients
2 bone#ess skin#ess "iken breasts1 ut in "a#f 20 fres" asparagus spears ' not anned*
1%2 #b s#ied remini mus"room 1%2 teaspoon sa#t 1 teaspoon pepper 10 gar#i #oves1
pee#ed Firetions
Pre-"eat oven to )35G/. Pound t"e "iken breasts f#at. ?a9 five asparagus spears aross
ea" "iken breast. :o## "iken over t"e asparagus and insert a toot" pik to seure t"e
edge. ?ig"t#9 season !it" sa#t and pepper. P#ae in baking dis". Cover !it" s#ied
mus"rooms and gar#i #oves. Bake at )35G/ for )0 minutes. ?et stand for 2-) minutes
before serving. Serve !it" steamed vegetab#es or #eaf9 green
&eafood:
Cilantro Lime &hrim'
Kendra Bogue soured from Skinn9taste.om
Servings: 2 C Serving Si;e: 2%) up C 4#d Points: ) pts C PointsB: ) pts
Ca#ories: 115 C /at: ) g C Protein: 15 g C Carb: 2 g C /iber: 0 g C Sugar: 0
C"o#est: 1++ C Sodium: 1+0 '!it"out t"e sa#t*
,ngredients:
1 1%2 pounds pee#ed and deveined >umbo s"rimp
1%+ teaspoon p#us 1%& teaspoon ground umin
Kos"er Sa#t and fres"#9 ground b#ak pepper
2 teaspoons e-tra-virgin o#ive oi#
5 gar#i #oves1 rus"ed
2 tab#espoons #ime >uie 'from 1 medium #ime*
) to + tab#espoons "opped fres" i#antro
Firetions:
Season t"e s"rimp !it" umin1 and sa#t and pepper to
taste.
Qeat a #arge nonstik ski##et over medium-"ig" "eat. (dd 1 teaspoon of t"e oi# to t"e pan1
t"en add "a#f of t"e s"rimp. Cook t"em undisturbed for about 2 minutes. $urn t"e s"rimp
over and ook unti# opaEue t"roug"out1 about 1 minute. $ransfer to a p#ate.
(dd t"e remaining 1 teaspoon oi# and t"e remaining s"rimp to t"e pan and ook1
undisturbed1 for about 2 minutes. $urn t"e s"rimp over1 add t"e gar#i1 and ook unti# t"e
s"rimp is opaEue t"roug"out1 about 1 minute. :eturn t"e first bat" of s"rimp to t"e
ski##et1 mi- !e## so t"at t"e gar#i is even#9 inorporated and remove t"e pan from t"e
"eat.
SEuee;e t"e #ime >uie over a## t"e s"rimp. (dd t"e i#antro1 toss !e##1 and serve.
&hrim' !acos 0ith Corn &alsa
Mar#en Sua;o $urios soured from Cooking ?ig"t
,ngredients
1 up fres" orn kerne#s 'about 2 ears*
1 teaspoon o#ive oi#
2 tab#espoons "opped green onions
2 tab#espoons "opped fres" i#antro
) tab#espoons fres" #ime >uie1 divided
1%+ teaspoon sa#t
1%+ teaspoon fres"#9 ground b#ak pepper
1 died pee#ed avoado
Cooking spra9
1 pound medium s"rimp1 pee#ed and deveined
2 teaspoons "one9
1%+ up #ig"t sour ream
& '2-in"* orn torti##as
Preparation
1. Pre"eat broi#er to "ig".
2. Combine orn and oi# in sma## bo!#V toss gent#9 to oat. (rrange orn in an even #a9er
on a >e##9-ro## panV broi# 2 minutes or unti# #ig"t#9 bro!ned. Combine orn1 onions1
i#antro1 1 tab#espoon >uie1 sa#t1 pepper1 and avoado in a medium bo!#V toss gent#9.
). Qeat a #arge gri## pan over medium-"ig" "eat. Coat pan !it" ooking spra9. Combine
s"rimp1 1 tab#espoon >uie1 and "one9 in a medium bo!#V toss to oat. (dd s"rimp to panV
ook 2 minutes on ea" side or unti# done.
+. Combine sour ream and remaining 1 tab#espoon >uie in a sma## bo!#.
5. Aarm torti##as aording to pakage diretions. P#ae 2 torti##as on ea" of + p#ates.
$op ea" torti##a !it" about 1%+ up orn mi-ture1 about + s"rimp1 and 1 1%2 teaspoons
sour ream mi-ture.
Note:
M9:eipes is !orking !it" ?etWs Move61 t"e Partners"ip for a Qea#t"ier (meria1 and
JSF(Ws M9P#ate to give an9one #ooking for "ea#t"ier options aess to a trove of reipes
t"at !i## "e#p t"em reate "ea#t"91 tast9 p#ates. /or more information about reating a
"ea#t"9 p#ate1 visit !!!."oosem9p#ate.gov.
Kate Par"am1 Cooking ?ig"t
(J0JS$ 201)
$ork/Beef:
&lo0 Cooked $ork Carnitas ;Me@ican $ulled $ork< Kendra bogue
0inaWs Aeig"t Aat"er :eipes
Servings: & C Serving Si;e: + o; '1%2 up* 4#d Points: + pts PointsB: + pts
Ca#ories: 132 C /at: 3.3g Protein: 25.& g Carb: 1.) g /iber: 0.1 g
,ngredients:
2.5 #b pork tender#oin
2 #oves gar#i1 ut into s#iver
umin
dr9 adobo seasoning ', used 0o9a*
gar#i po!der
)%+ up 558 fat free "iken brot"
2-) "ipot#e peppers in adobo saue 'to taste*
2 ba9 #eaves
Firetions:
Season pork !it" sa#t and pepper. ,n a medium saute pan on medium-"ig" "eat1 bro!n
pork on a## sides for about 10 minutes. :emove from "eat and a##o! to oo#.
Jsing a s"arp knife1 insert b#ade into pork1 utting sma## "o#es and insert gar#i s#ivers.
Season pork generous#9 !it" umin1 adobo and gar#i po!der a## over.
Pour "iken brot" in t"e rokpot1 add ba9 #eaves and "ipot#e peppers. P#ae pork in
rok pot and over. Cook #o! for & "ours. (fter & "ours1 s"red pork using t!o forks and
ombine !e## !it" t"e >uies t"at aumu#ated at t"e bottom. :emove ba9 #eaves and
ad>ust sa#t and umin '9ou !i## probab#9 need to add more*. ?et it ook anot"er 15-)0
minutes.
Crock $ot Beef Carnitas
?aurie Conrad soured from Hat1 ?ive1 :un
,ngredients:
2 #bs f#ank steak
1 9e##o! onion1 "opped
1 green be## pepper1 "opped
1 red be## pepper1 "opped
1 >a#apeno1 seeded and "opped
for spie rub---
2 tsp "i#i po!der
1 tsp umin
1%+ tsp onion po!der
1%+ tsp gar#i po!der
1%+ tsp a9enne pepper
1 tsp sa#t
1%2 tsp b#ak pepper
for serving---
orn torti##as
avoado s#ies
i#antro
9our favorite sa#sa
#imes
Firetions:
Mi- toget"er a## spies in a sma## bo!#. :ub t"e spies a## over 9our f#ank steak---be
generous "ere6 $"en1 p#ae 9our steak at t"e bottom of 9our rok pot.
Cover t"e steak !it" t"e "opped onions1 be## peppers and >a#apeno pepper. $urn "eat on
?4A and ook for & "ours.
(fter & "ours1 remove meat from rok pot and s"red !it" a fork. ,t s"ou#d be inredib#9
eas9 to s"red. @ou an eit"er stik t"e s"redded meat bak in t"e pot for anot"er "our or
serve as is.
$o serve1 "eat 9our orn torti##as in a ski##et on t"e stove. Spoon some arnitas on a
torti##a t"en top !it" sa#sa1 avoado1 i#antro and a sEuee;e of #ime.
$ime:
ative time--10 min
tota# time---& "ours
Desserts:
Submitted b9 :"onda 0rimes Mora#es
(dd 1 tbsp nut butter
1 tbsp s!eetener
1 tbsp mini "ips
= tsp vani##a
$o
0reek 9ogurt
Greek 8ogurt $eanut Butter Di'
(m9 Craig soured from fami#9 fres" mea#s
Serves: 1-2
,ngredients
C1 2 o; ontainer of p#ain 0reek 9ogurt
C1 tbsp "one9
C1 tbsp peanut butter
C1 tsp vani##a e-trat
C= tsp innamon
,nstrutions
1.Mi- a## ingredients toget"er and en>o9 !it" fres" fruit 'or a spoon6*
Black Bean Bro0nies: Submitted b9 Kendra Bogue1 :9an (nn Qanaran from
"oo#ateoveredkatie.om
1 1=2 cups blac/ beans *1 15>oz can5 raine an rinse ver&
0ell+ *25-g a1ter raining+
2 tbsp cocoa po0er> utch or regular *1-g+ *a a little e8tra i1
esire+
1=2 cup quic/ oats *,-g+ *See nutrition 1acts lin/ belo0 1or all
substitution notes.+
1=, tsp salt
1=3 cup pure (aple s&rup or agave *?one& 0ill 0or/5 but not 1or
strict vegans.+ *@5g+
2 nunaturals stevia pac/s or 2 tbsp sugar *or o(it an increase
(aple s&rup to 1=2 cup+
1=, cup coconut or vegetable oil *,-g+ *See Anutrition 1actsB lin/
1or all substitution notes.+
2 tsp pure vanilla e8tract
1=2 tsp ba/ing po0er
1=2 cup to 2=3 cup chocolate chips *115>1,-g+ *Cot optional.
O(it at &our o0n ris/.+
optional: (ore chips5 1or presentation
2lac/ 2ean 2ro0nies Decipe: Preheat oven to 35- %. !o(bine all
ingreients e8cept chips in a goo 1oo processor5 an blen
until co(pletel& s(ooth. Deall& blen 0ell. *6 blener can
0or/ i1 &ou absolutel& (ust5 but the te8tureEan even the
tasteE0ill be (uch better in a 1oo processor.+ Stir in the
chips5 then pour into a grease FGF pan. Optional: sprin/le
e8tra chocolate chips over the top. !oo/ the blac/ bean bro0nies 15>
1F (inutes5 then let cool at least 1- (inutes be1ore tr&ing to cut.
#a/es <>12 bro0nies.
Genius C"ocolate#C"ip Blon$ies : Sub(itte b&
Henra 2ogue 1ro( chocolatecovere/atie.co(
*(a/es an FGF pan+
1 1=2 cups chic/peas or 0hite beans *1 can5 raine an rinse+
*25-g a1ter raining+
3=, tsp ba/ing po0er
1=F tsp ba/ing soa
level 1=, tsp salt
3=, cup bro0n sugar or coconut sugar *See note belo05 1or
substitutions+
2 tsp vanilla e8tract
1=, cup groun Ia8 or quic/ oats *2-g+
1=, cup peanut butter *or other 1at source+ *see nutrition lin/
belo05 1or lo0er>cal options+
optional: 1=2 cup chocolate chips *Cot AoptionalB i1 &ouJre !!HK+
Preheat oven to 35- egrees. 2len all ingreients *e8cept chips+ until
ver& s(ooth in a goo 1oo processor *not a blener+. #i8 in chips5 an
scoop into a grease *or tin1oil>line+ FGF pan. Optional: 1or
AprettinessB &ou can stic/ so(e chocolate chips on top o1 the batter as
0ell. 2a/e 1or aroun 3- (inutes. The&Jll
loo/ a little unercoo/e 0hen & *base on
15 squares+
!alories: <5
%at: 2.5 g
!arbs: 15 g
%iber: 3 g
Protein: 2.5 g
Than/s to the Ia85 these blonies also oLer o(ega>threes.
C"ocolate#Peanut Butter Granola Apple
Bites
Ta(i Hlebe Mllan source 1ro( The !o(1ort o1
!oo/ing
Niel: #a/es 1;>2- 0eges
7ngreients:
2 apples5 slice into 0eges
1=, cup peanut butter
1=, cup granola5 &our 1avorite
1=, teaspoon groun cinna(on5 1or sprin/ling
Se(is0eet chocolate chips5 optionalO
Directions:
!oat tops o1 apple 0eges in peanut butter an sprin/le 0ith granola
an cinna(on.
#elt chocolate chips in the (icro0ave5 stirring in 3- secon
incre(ents until (elte. 2e care1ul not to overheat.
Drizzle 0eges 0ith (elte chocolate5 set on a large platter an serve.
T7PS
To substitute the chocolate rizzle5 &ou can sprin/le (ini chocolate
chips on top o1 the 0eges. Or5 leave the chocolate out altogether.
The&Jre still eliciousK
71 not eating i((eiatel&5 brush each sie o1 apple 0eges 0ith a little
le(on 9uice to avoi bro0ning.
Dee' Dish Cookie $ie
Kendra Bogue soured from "oo#ate overed katie
'g#uten-free6*
4ne of m9 Speia# Fiet :eipes.
2 ans !"ite beans or garban;os 'drained and rinsed*
'500g tota#1 one drained*
1 up Euik oats 'or ertified-gf Euik oats*
1%+ up uns!eetened app#esaue
) tbsp oi# 'ano#a1 veg1 or oonut*
2 tsp pure vani##a e-trat
1%2 tsp baking soda
2 tsp baking po!der
1%2 tsp sa#t
1 and 1%2 ups bro!n sugar 'HF,$: #ik for a Sugar-/ree Cookie Pie.*
1 up "oo#ate "ips
B#end ever9t"ing 'e-ept t"e "ips* ver9 !e## in a good food proessor 'not a b#ender*.
Mi- in "ips1 and pour into an oi#ed pan ', used a 10-in" springform pan1 but 9ou an
use a sma##er pan if 9ou !ant a rea##9 deep-dis" pie.* Cook at )50/ for around )5-+0
minutes. ?et stand at #east 10 minutes before removing from t"e pan. 'Some ommenters
"ave "ad suess !it" a b#ender1 but , did not. $r9 t"at at 9our o!n risk1 and kno! t"e
resu#ts !i## be better in a "ig"-Eua#it9 food proessor su" as a Cuisinart.*
,nspired b9 t"is popu#ar reipe: Qea#t"9 C"oo#ate C"ip B#ondies.
&arah +it Granola Bars ;Gluten +ree1 5igh $rotein<
Kendra Bogue soured from Sara" /it
Prep $ime: 10 minutes
Cooking $ime: 25 minutes
1%2 up Jns!eetened 7ani##a (#mond Mi#k 'ma9 use regu#ar mi#k1 oonut mi#k1 so9
mi#k*
2 tbsp Qone9N
1 medium Banana
1 1%2 up of 4#d /as"ioned :o##ed 4ats
1%2 up (#mond Mea#N
) tbsp Coonut1 s"redded ra!
2 tsp Cinnamon
2 servings 7ani##a Protein Po!der #ike \a9 :obb A"e9 or 7ega Sport 7ani##a
1%+ up (#monds
1%+ up 0o#den :aisins
Pre"eat oven to )50/. Combine t"e first t"ree ingredients. Mas" up t"e banana and mi-
!e## toget"er. @ou do not "ave to mi- t"e remaining ingredients in a separate bo!# but it
does "e#p reate onsisten9 t"roug"out t"e batter. Combine a## ingredients. Spra9 a 5 -
1) or & - & ooking dis" !it" P(M or ot"er ooking spra9. Pat do!n batter into pan.
$"e #arger t"e dis"1 t"e t"inner t"e bars and #ess ooking time. Bake for 25 minute or
unti# enter is firm. Cut into &-10 si;e servings.
:oomie reEuested !"o#e a#monds. , used ra! and t"e9 toasted up nie#9 in t"e bars. @ou
an a#so use ranberries and !a#nuts1 or as"e!s and "oo#ate6
NN( fe! peop#e asked about substitutions. @ou an use map#e s9rup or agave netar
instead of "one9 if 9ou #ike. ,n regards to t"e a#mond mea#1 , boug"t mine at $rader \oeIs.
Hssentia##9 it is ground up a#monds into a fine f#our #ike onsisten9. @ou an make 9our
o!n b9 grinding a#monds in a food proessor or using one of t"e fo##o!ing: nut mea#1 oat
f#our1 !"o#e !"eat f#our1 buk!"eat f#our '0/*1 amarant" f#our '0/*1 or simp#9 p#ain
!"ite f#our. NN
5igh $rotein Granola Bars
Kendra Bogue soured from tastebook.om
$"ese grano#a bars are a## natura#1 super "ea#t"91 and t"e9 taste great6 Ae make t"em a##
t"e time. @ou an substitute dried fruit for t"e "oo#ate "ips if 9ou !ant to.
servings:Makes 20 bars
,ngredients
1 up !"e9 or so9 protein po!der
1%2 up !"o#e !"eat f#our
2 ups ro##ed oats 'not instant*
1%2 up oat bran
1%2 up ground f#a- seed
1%2 up !"eat germ
1%2 teaspoon sea sa#t
1 teaspoon innamon
1%+ teaspoon nutmeg
1%2 up "one91 suanat or agave netar
1 up mini semis!eet "oo#ate "ips
1 1%2 ups nonfat 9ogurt 'p#ain or vani##a*
1%+ up oonut oi#
2 teaspoons e-tra virgin o#ive oi#
1 teaspoon vani##a
ooking spra9
diretions
1. Pre"eat oven to )50 degrees. Coat a 5 - 1) in" baking pan !it" ooking spra9.
2. ,n a #arge mi-ing bo!# ombine protein po!der1 f#our1 oats1 oat bran1 f#a- seed1 !"eat
germ1 sea sa#t1 innamon1 nutmeg1 and "oo#ate "ips.
). ,n anot"er bo!# mi- t"e 9ogurt1 oi#s1 vani##a and "one9. Mi- !e##. (dd t"e 9ogurt
mi-ture to t"e dr9 ingredients. Jse 9our #ean bare "ands to ombine t"ese !e##. , oat
m9 "ands !it" ooking spra9 or o#ive oi# to "e#p prevent stiking.
+. Press mi-ture in prepared pan. Bake on midd#e rak in oven for 15 minutes. :emove
from "eat. ?et oo# and ut into bars. P#ae t"ese bars on a ookie s"eet #ined !it" si#pat
and bake again for anot"er 15 minutes. :emove from "eat and transfer to a !ire oo#ing
rak to #et oo#. P#ae in an airtig"t ontainer and store in t"e refrigerator. Makes about 20
bars.
ABetterBfinger Bars
Kendra Bogue soured from "oo#ate overed katie
'Can be g#uten-free6*
1%+ up agave 'Qone9 !orks1 but itIs not for strit vegans and !i## a#so add a s#ig"t
"one9 f#avor. Corn s9rup !i## a#so !ork1 and ommenters "ave said bro!n rie s9rup or
pure map#e s9rup !ork as !e##.* '20g*
1 tbsp mo#asses 'regu#ar1 or b#akstrap for bars "ig" in iron. 4r omit and inrease agave
to 1%) up. $"e taste !i## be s#ig"t#9 #ess aut"enti !it"out t"e mo#asses.* '15g*
) 1%2 tbsp -9#ito# or sugar1 or evaporated ane >uie '+0g* '$e-ture !i## be a #itt#e #ess
toffee-#ike1 but sti## >ust as de#iious1 if using -9#ito#.*
1 up peanut butter 'run"9 or ream9* '225g* '(#mond or as"e! butter !i## !orkV
t"e f#avor >ust !onIt be as #ose to t"at of t"e popu#ar and9 bar.*
1 1%2 ups bran f#akes 'or ornf#akes or anot"er f#ake erea#* '52g*
1%& tsp sa#t 'p#us a #itt#e e-tra if using unsa#ted peanut butter*
optiona# topping: 2%) up "oo#ate "ips or 1%+ up virgin oonut oi# mi-ed !it" 1%+
up ooa po!der and vani##a stevia drops or #iEuid s!eetener to taste
Combine first t"ree ingredients in a sma## sauepan1 and bring to a boi# on medium "eat.
Boi# about a minute1 stirring onstant#91 t"en remove from "eat. (dd t"e peanut butter
and sa#t1 and stir unti# it makes a paste. (dd t"e erea# and stir ver9 !e## to oat1 partia##9
rus"ing t"e erea# f#akes as 9ou stir. Make sure t"e f#akes are ver9 even#9 oated. Press
into an &d& panaeit"er #ined !it" !a- or par"ment paper1 or greased ver9 !e##aand
free;e unti# omp#ete#9 "ardened. 'Cut into bars !"i#e on#9 some!"at fro;en1 or t"a! t"e
b#ok a #itt#e before utting.* ,f 9ou !is" to over in "oo#ate 't"e9Ire good even !it"out
it*1 9ou an over t"em at an9 timeaeit"er pre-utting or post-utting. Simp#9 me#t t"e
"oo#ate "ips over #o! "eat1 stirring onstant#9 unti# smoot"1 or mi- t"e oonut oi#
!it" t"e s!eetener and ooa. $"en spread over t"e bars !it" a spatu#a and re-free;e to
"arden. Store in t"e free;er for optimum Ysnap.Z Makes 12-12 YbetterfingerZ bars.
+lourless Lentil $eanut Butter Cookies
Fonna Craven /#emming soured from ?ove @our ?enti#s
,ngredients
Cooked ?enti#s 'an9 variet9 of sma## #enti#* 1.5
Natura# Peanut Butter 1 C
7ani##a H-trat 2 tsp
Qone9 1$BS
Baking Po!der 1$BS
dark "oo#ate "ips or "unks )%+
Firetions
Mi- a## t"e ingredients 'e-ept t"e "oo#ate "ips* in a bo!#1 or food proessor bo!#.
Hnsure t"e ?enti#s are !e## drained before adding.
Puree t"e ingredients unti# smoot". N,f 9ou are using "unk9 peanut butter . . . add it #ater
'or e#se t"e "unks !i## be gone*
Stire in "oo#ate "ips.
$"e mi-ture !i## be stik9 and not Xrea##9X #ike ookie doug". ,t ma9 a#so #ook #ike
pureed aterpi##ars. FonWt Pani6
0rease a baking s"eet1 and put spoonfu#s of t"e mi-ture on t"e s"eet. $"e9 !onWt rise1 so
t"e s"ape 9ou "ave1 is t"e s"ape 9ou !i## end up !it" 't"is is great for t"ose of us !"o
(?A(@S put our ookies too #ose toget"er on t"e s"eet*
Bake for ap- &-10 minutes depending on t"e densit9 of t"e ookie. @ou do not !ant t"em
underooked.
Brussels &'rout Chi's
?ibb9 Qenkener soured from ?iving #o! arb one da9 at a time
,ngredients
12-15 Brusse#s sprouts
1 $bsp oonut oi#
1%2 tsp :ea# sa#t
1%2 tsp b#ak pepper
,nstrutions
1.$rim t"e end of t"e brusse#s sprout and pee# t"e outter #eafs off.
2.4ne 9ou get to t"e inner #eaves1 ut anot"er 1%+X off t"e end of brusse#s sprout and
pee# off more of t"e #eafs.
).:epeat !it" t"e remaining Brusse#s sprouts.
+.P#ae t"e #eafs in a #arge bo!# and toss !it" t"e oonut oi#1 sa#t1 and pepper.
5.Spread onto a par"ment #ined de"9drator tra9 and dr9 at 125 / for 2-& "ours.
Notes
Serving si;e: 1%2 up @ie#d: 2 ups
Net Carbs per serving: 2.5) g
$ota# Carbs per serving: 5.10 g
,oasted ,osemary .lmonds
Nio#e 7andesteeg soured from Mi"e##e $am "ttp:%%nomnompa#eo.om
0at"er t"ese ingredients to make 2 ups:
C2 ups skin-on !"o#e ra! a#monds
C2 tab#espoons dried rosemar9
C2 teaspoons Kos"er sa#t
C1%+ teaspoon fres"#9-ground pepper
C1 tab#espoon butter or g"ee
(ssemb#e 9our ingredientsf
fand me#t t"e butter in #arge ski##et over medium-#o! "eat.
4ne t"e butter starts bubb#ing1 t"ro! in t"e a#monds 'making sure t"e9Ire in a sing#e
#a9er* and stir unti# oated.
(dd rosemar91 sa#t1 and pepper.
:oasted :osemar9 (#monds b9 Mi"e##e $am "ttp:%%nomnompa#eo.om
$oast t"e a#monds in t"e ski##et1 stirring often1 unti# s#ig"t#9 darkened and aromati 'about
& to 12 minutes*.
:emove a#monds and p#ae on paper to!e# unti# oo#ed to room temperature.
Store t"ese 9umm9 seasoned nuts in a sea#ed $upper!are ontainer. 4n t"e "ig"est s"e#f
in 9our pantr9. ?oked in a safe. 4t"er!ise1 t"e9I## be gone in a "eartbeat.
Lemon $rotein Bars
(nge#iEue Padua soured from bod9bui#ding.om
Ca#ories: &2 /at: 1 gram Carbs: 10 grams Protein: 5 grams
,ngredients:
1 up oat f#our
2 soops vani##a !"e9 protein
1%+ tsp sa#t
1%2 tsp baking soda
2 Et mi- Cr9sta# ?ig"t 'preferab#9 !it"out aspartame*
+ egg !"ites
1%2 up Sp#enda1 $ruvia1 or ,dea#
& o; bab9 food app#esaue
+ o; !ater
Firetions:
1. Pre"eat oven to )50 degrees.
2. Mi- oat f#our1 vani##a !"e9 protein1 sa#t1 baking soda and r9sta# #ig"t1 in #arge bo!#.
). Mi- egg !"ites1 Sp#enda1 $ruvia1 or ,dea#1 app#esaue and !ater in a bo!#.
+. (dd !et ingredients to dr9 ingredients and mi- toget"er.
5. Spra9 &-& g#ass P9re- dis" !it" non-stik butter spra9.
2. Pour ingredients into dis".
3. Bake 2) minutes.
Makes 12 sEuares1 2 sEuares per serving.
$um'kin &'ice Loaf
Mi"e#e $9#er soured from Se-1 food1 and kett#ebe##s
@H,?F: 1 #oaf
$,MH: 15 min prep1 +5 min ook
,N0:HF,HN$S
1 up a#mond butter
1 up organi pumpkin puree
2 free-range eggs
1%+ up ra! #oa# "one9
2 tsp pumpkin pie spie
1 tsp vani##a bean po!der 'or e-trat*
)%+ tsp baking soda
Cinnamon /rosting
1%2 up butter '!e use goat1 but organi o!s !i## !ork too*
1 tbs vani##a e-trat
1 tbs innamon
1 tbs ra! #oa# "one9
P:4CHSS
Pumpkin Spie ?oaf
1. Pre-"eat oven to )50 degrees.
2. ,n a #arge mi-ing bo!# ombine a## ingredients and mi- !e## !it" a "and mi-er.
). Pour batter into a bread bad greased !it" oonut oi#.
+. Bake in t"e oven for +5 minutes.
5. :emove pan from oven and a##o! to oo#. P#ae t"e pan in t"e fridge and make
Cinnamon /rosting 'see be#o!* !"i#e t"e #oaf ontinues to oo#.
2. 0ent#9 remove #oaf from baking pan. Jsing a butter knife or spatu#a1 over entire #oaf
!it" Cinnamon /rosting. Serve and en>o96 Store e-tras in fridge.
Cinnamon /rosting
1. ,n a medium si;ed mi-ing bo!# ombine a## ingredients. B#end using a "and mi-er
unti# t"e mi-ture beomes a f#uff9 !"ipped frosting 'appro- 2-) min*.
2. Spread frosting on oo#ed Pumpkin Spie ?oaf.
Fiffiu#t9: Has9 U $ota# $ime: + "rs1 p#us free;ing and marinating time U (tive $ime: 1 "r
U Makes: 1 pound
&'icy !urkey -erky ,eci'e
?auren Keiffer soured from CQ4A
(n overnig"t bat" in a s!eet1 sa#t91 spi9 marinade "e#ps transform one-dimensiona#
turke9 into tast9 >erk9.
A"at to bu9: ?ook for "i#e-gar#i paste in t"e (sian setion of 9our supermarket. Ae
prefer t"e one made b9 Qu9 /ong /oods '!it" t"e rooster on t"e >ar*.
0ame p#an: ,f 9ou "ave a onventiona# oven1 9ou an proeed !it" t"e reipe as #aid out
be#o!. ,f 9ou "ave a re#ative#9 ne!1 digita# oven1 #ook to see if 9ou "ave a Yde"9drateZ
option under t"e onvetion settingait !i## ensure even air iru#ation as t"e turke9
dries.
$"e >erk9 !i## #ast up to 1 mont" !"en stored at room temperature in an airtig"t
ontainer.
$"is reipe !as featured as part of our Make @our 4!n \erk9 pro>et.
.
,N0:HF,HN$S
C2 pounds bone#ess skin#ess turke9 breast
C)%+ up so9 saue
C) tab#espoons "one9
C2 tab#espoons "i#e-gar#i paste
C2 teaspoons dried red "i#e f#akes
,NS$:JC$,4NS
(rrange turke9 breast f#at on a p#ate or baking s"eet1 over !it" p#asti !rap1 and free;e
unti# firm1 about 2 "ours.
A"en turke9 is read91 p#ae on a utting board1 trim an9 visib#e fat and membranes1 and
s#ie a#ong t"e grain into 1%+-in"-t"ik strips. '@ou !ant t"e strips to be as uniform as
possib#e to ensure even dr9ing.*
P#ae a## remaining ingredients in a #arge baking dis" or resea#ab#e p#asti bag1 and mi-
unti# even#9 ombined. P#ae turke9 strips in marinade and toss t"oroug"#9 to oat. Cover
and p#ae in t"e refrigerator for 12 "ours1 turning oasiona##9.
:emove turke9 from t"e refrigerator1 p#ae in a o#ander to drain off e-ess marinade1
and #et ome to room temperature1 about )0 minutes. Mean!"i#e1 remove t"e raks from
t"e oven1 omp#ete#9 #ine t"e bottom of t"e oven !it" foi#1 and "eat to 125G/.
Spra9 t"e oven raks !it" nonstik ooking spra91 b#ot an9 e-ess marinade from t"e
turke9 !it" paper to!e#s1 and arrange strips "ori;onta##9 aross t"e raks1 #eaving at #east
1%2 in" of spae bet!een strips.
P#ae t"e raks bak in t"e oven and de"9drate >erk9 unti# dr91 darker in o#or1 and1 !"en
bent1 it gives !a9 before breaking but doesnIt snap1 about 2 "ours. /or "e!ier >erk91 dr9
an additiona# 1%2 "our.
B#ot an9 oi# or moisture from t"e >erk9 !it" paper to!e#s and oo# omp#ete#9 on t"e
raks before storing.
Ma'le Coconut Bars %ith Coconut Oil ,eci'e
Step"anie Santeramo soured from Fe#iious 4bsessions

Prep time 2 mins
Cook time & mins
$ota# time 10 mins
:eipe t9pe: 0#uten and Fair9 /ree Snak or Fessert
Serves: 12
,ngredients
C2 ups organi s"redded oonut
C1 up virgin oonut oi#
C2 tbsp. grade B map#e s9rup
C< tsp. vani##a e-trat '#earn "o! to make 9our o!n vani##a "ere*
C= tsp. sea sa#t
,nstrutions
1.,n a sma## sauepan1 ombine t"e s"redded oonut and t"e oonut oi# and !arm over
ver9 #o! "eat !"i#e stirring.
2.4ne t"e oi# is omp#ete#9 me#ted1 add t"e map#e s9rup1 vani##a and sa#t and ontinue
stirring unti# t"e s"redded oonut "as absorbed a #itt#e of t"e oi#. , stirred for about 5
minutes.
).Pour t"e mi-ture into a sma##1 g#ass dis" ', used m9 #itt#e )-up retang#e P9re- storage
dis"*1 muffin tins1 or an9 ot"er dis" 9ou !ou#d #ike.
+.Pus" t"e mi-ture do!n unti# it is paked firm#9 and t"en refrigerate for at #east an "our.
5.Cut into bars or ubes and en>o9.
2.,n order to get t"e bars to #et go of t"e dis"1 tr9 p#aing t"e dis" in a s"a##o! pan of "ot
!ater for a minute and t"en t"e9 !i## pop rig"t out.
Chocolate .ocado $udding
Soured from /ear#ess Qomemaker
serves 21 adapted from /orgiving Mart"a
ingredients
1 ripe avoado1 pee#ed B Euartered
1%+ up ooa po!der
1%+ up ra! agave netar 'i substituted "one9*
1%+ up a#mond mi#k 'i used "oo#ate a#mond mi#k*
1 teaspoon vani##a e-trat
diretions
put a## t"e ingredients in b#ender or food proessor B b#end unti# smoot".
top !it" fres" fruit and%or !"ipped ream1 serve B en>o96
.fternoon +ro(en Chocolate Banana Delight#
C9nt"ia Aard
,ngredients
5 - 2 medium si;ed ripe bananas
1 1%+ ups unsa#ted natura# peanut butter
1%2 up natura# "one9
1%+ up uns!eetened ooa po!der
,nstrutions
$"is dessert is a great substitute for ie ream1 as it is refres"ing and ontains "ea#t"9
fats. /or t"ose !it" peanut a##ergies1 t"is reipe an be en>o9ed b9 substituting natura#
a#mond or as"e! butter for t"e PB.
Put a## ingredients in food proessor and proess unti# smoot".
?ine muffin pan !it" mini muffin ups #ig"t greased !it" natura# ooking spra9. Ait"
spoon1 soop batter into muffin ups1 or >ust spoon into past9 bag and pipe onto
par"ment overed tra9.
P#ae in free;er and #et free;e for at #east 2 "ours. A"en read9 to eat1 remove from
free;er and #et t"a! for 10 minutes to soften s#ig"t#9