1 grated apple
3 tbsp flax seed
3 tsp vanilla
1 tsp cinnamon
Mix all ingredients in a mixing bowl. Preheat skillet or griddle, spray with pam and cook pancake!
Vegetable oil cooking spray
1 onion, sliced #4 cone
1potato, sliced #4 cone
2 cloves garlic, chopped
½ cup frozen peas
¼ cup corn
2 egg whites
salt and pepper TT
1 tbs grated cheese #1 cone
Heat a medium skillet coated with cooking spray, cook yellow onion and garlic over medium heat, stirring, 5 minutes. Add peas and corn; stir 5 minutes. Add potatoes. Whisk eggs, egg whites, 2 tablespoon milk and salt and pepper in a bowl. Stir in potato mixture. In another skillet coated with cooking spray, cook egg mixture over medium heat 1 minute. Lower temperature to low and cover, bake until eggs are set and center is slightly runny, 6 to 8 minutes. Sprinkle cheese on top and cook for another minute.
1 cup yogurt
Juice and zest of 3 lemons, divided
1/4 cup sugar
½ cup blueberries
½ cup raspberries ½ cup strawberries
2 tablespoons sugar
1/2 cup granola crumbs
1.In a large bowl mix together berries, lemon zest and ½ tbs of lemon juice.
2. Set out 4 large wine or parfait glasses. In each, layer 1/4 berries, 1/4 cup yogurt, 2 teaspoons granola, 1 teaspoon agave nectar and 1 teaspoon of sugar. Repeat all layers twice in each glass.
1 pound soft silken tofu (16 ounces)
2 tablespoons cocoa powder
1/4 teaspoon salt
1/3-1/2 cup maple syrup (to taste)
1 teaspoon vanilla extract
Place all ingredients in a blender and process until completely smooth. Spoon into small bowls and chill well before serving.
Per 1/2-cup serving:
calories: 150; fat: 3.5 g; saturated fat: 0.7 g; calories from fat: 21%; cholesterol: 0 mg; protein: 8.4 g; carbohydrates: 22.3 g; sugar: 17.5 g; fiber: 1 g; sodium: 191 mg; calcium: 58 mg; iron: 1.9 mg; vitamin C: 0 mg; beta-carotene: 0 mcg; vitamin E: 0.2 mg
Recipe from Jennifer Raymond, found in Patricia Bertron’s book, Healthy Eating for Life to Prevent and Treat Diabetes
OK… so it may seem strange at 1st… just give it a try! The peas cut the fat and increase the nutrition!
1 cup frozen green peas
1 ripe avocado, peeled
1/2 cup mild salsa
1 clove garlic, minced
1 scallion, minced (optional)
juice of 1 lemon
1/2 teaspoon cumin
1 tablespoon fresh cilantro, chopped (optional)
salt and pepper, to taste
Thaw peas. Cut avocado into large chunks. Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture is desired, in a food processor or vitamix.
Mix in salsa, garlic, scallion (if using), lemon juice, cumin, and cilantro (if using.) Add salt and pepper to taste.
Per 1/2-cup serving:
Calories: 76; Fat: 4.4 g; Saturated Fat: .6 g; Calories from Fat: 96.8%; Cholesterol: 0 mg
Protein: 2.4 g; Carbohydrates: 8.4 g; Sugar: 2.2 g; Fiber: 3.2 g; Sodium: 472 mg;
Calcium: 22 mg; Iron: 1 mg; Vitamin C: 7.2 mg; Beta-Carotene: 380 mcg
Vitamin E: .8 mg
From The Survivor’s Handbook: Eating Right for Cancer Survival, by Neal Barnard
This simple bean dip is versatile and virtually fat-free. Keeping your fat intake low is crucial for keeping hormone levels within healthy limits to lower breast and prostate cancer risk. Add cumin to this recipe for added flavor and antioxidants. Enjoy this dip on crackers, raw vegetables, or as a sandwich spread.
Makes 6 servings
1 15-ounce can black beans, drained and rinsed, or 1 1/2 cups of cooked beans
1 cup salsa
1/2 teaspoon ground cumin (optional)
Combine beans and salsa in a food processor or blender and process until smooth. Add cumin, if using
Per serving (1/6 of recipe):
81 Calories, 0.4 g Fat, 0.1 g Saturated Fat, 4.2% Calories from Fat, 0 mg Cholesterol, 4.7 g Protein, 15.4 g Carbohydrate, 2.7 g Sugar, 3.8 g Fiber, 280 mg Sodium, 47 mg Calcium, 1.6 mg Iron, 6.4 mg Vitamin C, 172 mcg Beta-Carotene, 0.6 mg Vitamin
Tempeh Tacos are served with Spinach and guacamole with peas in it! That’s right PEAS!
1 package Tempeh
2 cloves garlic
4 – 6 Mushrooms
Preheat skillet and sauté garlic, onion, peppers and mushrooms. Add tempeh and taco seasoning mix.