Chopped:  Add a handful of coarsely chopped spinach to sandwiches, eggs, pasta, grain dishes or your favorite soup

Steamed:  Heat spinach in a steamer basket just until wilted, then plunge into ice water.  Press out excess moisture and chop.  Mix spinach with Greek yogurt, garlic, green onions and dill to make a quick dip for crudites and whole grain crackers.

Wilted:  Top spinach greens with hot grilled vegetables and a little vinaigrette.  Toss to wilt spinach.

Creamed:  Saute some onion or leeks until softened, add spinach, and cover for a few minutes; stir in a dash of cream and season with salt, pepper and freshly grated nutmeg.

Blended:  Throw a handful of spinach into your morning smoothie for an extra helping of phytonutrients and fiber.

Sauteed:  Saute chopped shallots or garlic in extra virgin olive oil, add 4 to 5 ounces of spinach and continue sauteing for a few minutes until cooked down, then finish with salt, freshly ground black pepper, and a splash of apple cider vinegar or lemon juice.

*Recipes courtesy of Experience Life Magazine

Serves six to eight

-2 tbs. extra-virgin olive oil

-1/2 yellow onion, finely chopped

-3 medium Yukon Gold potatoes, cut into 1/2-inch cubes (about 3 cups)

-5 ounces fresh spinach leaves, stems removed

-1/2 tsp. salt

-1/2 tsp. freshly ground black pepper

-8 eggs, beaten

-8 pitted Kalamata olives, sliced

1/2 cup crumbled ricotta salata cheese

Preheat oven to 350 degrees F.  Heat olive oil in a heavy 8-inch skillet and saute the onion until just beginning to soften.  Add the potatoes and continue to cook until al dente (firm to the bite).  Add the spinach to the skillet and stir briefly to wilt.  Mix the salt and pepper with the beaten eggs and pour into the skillet, stirring gently to allow the egg to reach the bottom of the skillet.  With a rubber spatula, gently left the egg as it cooks to allow more of the raw egg to reach the bottom of the skillet.  When the egg is mostly set on the bottom and sides of the frittata, remove from heat and top with the sliced olives and cheese.  Place the pan in the oven and bake for 15 to 20 minutes, or until the frittata is cooked through.  Serve warm or at room temperature.

Here is a great FLT approved recipe we found in the Experience Life magazine

Serves Four

-1 tbs. ghee or coconut oil

-1 medium onion, minced (about 1 cup)

-2 tbs. minced jalapeno pepper

-2 tbs. minced gingerroot

-1 tbs. whole cumin seeds

-2 tsp. ground coriander

-1/2 to 1 cup water

-1 15-ounce can garbanzo beans, rinsed and drained

-5 ounces fresh spinach

Heat ghee in a large skillet or saucepan over medium-low heat.  Add the onion, jalapeno, gingerroot and cumin seeds to the skillet and cook until all vegetables are softened.  Add the coriander, turmeric and salt, and cook for another couple of minutes until fragrant.  Turn the heat up to medium-high, add the diced tomatoes, and cook until the tomatoes are soft and saucy.  (Add water as needed, depending on the moisture content of the tomatoes.)  Add the garbanzo beans and cook to heat through.  Add the spinach and stir to wilt.

Is it really that simple?

In our first article we discussed the rising incidence of obesity and the subsequent health hazards. Today we will discuss a few tips on implementing a change in one’s lifestyle.

Food processing has led to a number of changes that have occurred in the human diet. This, in turn, has also led to an increase in the glycemic nature of foods, having a subsequent impact on inflammation and disease.

**Note**

Classification and Examples

• Low GI - Most fruits, vegetables, legumes, and nuts
• High GI - White bread, most white rice, corn flakes, and other processed foods

Ingredients

• One 15-ounce can garbanzo beans
• 1 1/2 tablespoons olive oil
• Salt
• Spice blend of your choice

Directions

Ingredients

Holiday Mindfulness

Well can you believe it? Where does time go? Summer is gone, the kids are back in school, the holidays and the upcoming 2012 around the corner. Already stocking stuffers are displayed in store fronts and the marketing frenzy begins.

Traditionally, Christmas is a Christian holiday celebrating the birth of Jesus. However, Christmas is now being celebrated by an increasing number of non-Christians worldwide. The holiday has become a significant event, an economic activity and a key sales period for retailers and businesses. Many of the traditional customs have taken on a secular theme. Popular modern customs of the holiday include exchange of gifts, cards, various decorations, music and of course, FOOD.

The holidays are a time of sharing food, memories, and time together. Many times, food becomes the central point of a celebration, rather than the people and relationships involved. A celebration is a time where people come together to share their lives and stories around a meal. This is a time where traditions are carried on and new memories created. Many times the holiday becomes a two month celebration with the focus being mindless spending and endless eating. This holiday season can be a great time to begin the practice of mindfulness.

Remember, mindfulness is an awareness of the present moment. Jon- Kabat-Zinn states “Mindfulness means paying attention in a particular way.” It requires being purposely aware of what you are doing in the moment. For example, realizing you are eating is not the same as eating mindfully.

Let’s look at eating and mindfulness. Granted, most of us eat automatically or mechanically, really not aware of the sensations or textures of the food we are consuming. This act of mindless eating; while driving, working or watching TV, distracts from the actual experience. It many times leads to overeating, and the uncomfortable feeling associated with overeating. It can also lead to overconsumption of the wrong types of foods, especially during the holiDAY season.

These foods are everywhere and give temporary pleasure, with little long-term-gain. Eating with mindfulness, or purpose, especially during the holiDAY will allow us to be conscious of our eating. Mindful eating places the focus on the actual consumption and enjoyment of the food, aware of the physical sensations and the thoughts and emotions associated with the process of eating. We will be aware of what we are eating, why we are eating, and how much we are eating. Eating a holiDAY sweet mindfully will actually give both short and long term pleasure. The short term pleasure is obvious, but the long term pleasure associated with control and absence of the need to shrug those extra HOLIDAY pounds is a great BENEFIT of mindful eating. This purposefulness is a very important part of mindfulness. Having the purpose of staying with our eating experience, and not letting the mind wander in an unrestricted way, means that we are actively shaping the mind to stay present in something as simple as eating.

Left to itself the mind may wander through all kinds of thoughts, including: thoughts expressing anger, craving, depression, self-pity, or a feeling of being overwhelmed. This can happen very easily during the holiday season. So many activities, gifts to obtain, cards to write, celebrations to attend and the list goes on. This, for many, is a time associated with loss. So, if we allow ourselves to take in these thoughts, get lost in all the “things to do”, or lost in the “way life was before,” we reinforce many of the above emotions in our hearts. This leads to loss of joy in the PRESENT moment.

Left to itself the mind may wander through all kinds of thoughts, including: thoughts expressing anger, craving, depression, self-pity, or a feeling of being overwhelmed. This can happen very easily during the holiday season. So many activities, gifts to obtain, cards to write, celebrations to attend and the list goes on. This, for many, is a time associated with loss. So, if we allow ourselves to take in these thoughts, get lost in all the “things to do”, or lost in the “way life was before,” we reinforce many of the above emotions in our hearts. This leads to loss of joy in the PRESENT moment.

By purposefully directing our awareness away from such thoughts and towards some “anchor” of the PRESENT MOMENT we decrease their effect on our lives and we create, instead, a space of freedom where calmness and contentment can grow.

So, here are a few suggestions to ponder during this SEASON:

• Mindful eating, shopping, and say “no” with freedom!
• Consider gifts that will give others life, such as homemade delicious healthy holiday treats, exercise classes, or a free night out.
• Take time to do for others. Visit the elderly in nursing homes and bring your children with you! Give a gift anonymously to someone you know is in need. Buy one less gift and donate to a charity of your choice.
• Take time to sit and reflect on what you have and be grateful.

Most of all, truly remember the reason for the season and extend goodwill, peace and love to yourself and others!

Ingredients

• 1 cup diced onion
• 1 cup diced green bell pepper
• 1 pound lean ground beef
• 1 1/2 cups no-salt-added beef broth
• 1 tablespoon chili powder
• 1 1/2 teaspoons ground cumin
• 3/4 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 3 garlic cloves, crushed
• 2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
• 2 (15-ounce) cans black beans, drained and rinsed
• 6 tablespoons fat-free sour cream
• 6 tablespoons chopped fresh cilantro

Preparation

Place a large nonstick skillet over medium-high heat until hot. Add first 3 ingredients; cook until browned, stirring to crumble. Drain well; return meat mixture to pan. Add broth and next 8 ingredients (broth through beans); bring to a boil. Reduce heat; simmer 15 minutes or until slightly thick, stirring occasionally. Ladle chili into soup bowls; top with sour cream and cilantro.

Ingredients

• 5 cups rolled oats
• 2-3 cups of raw almonds or pecan halves (or other nuts)
• 1 cup raw pumpkin seeds (or sunflower seeds)
• ¾ cup sesame seeds
• ½ cup wheat germ or ground flax seed
• 2 tsp ground cinnamon
• 1 tsp ground ginger
• 1 tsp salt
• Options: ½ – 1 cup unsweetened coconut flakes
• Wet Ingredients:
• ¾ cup unsweetened applesauce
• 1/3 cup agave nectar
• 2 Tbsp canola oil

Preparation

1. Preheat the oven to 300°F.
2. Mix the dry ingredients in a large bowl. Mix the wet ingredients together, and then stir into dry ingredients. Stir well to mix thoroughly.
3. Spread the mixture into two baking dishes. Bake for 35 – 40 minutes, or until evenly golden brown. Stir every 10 minutes to ensure even browning. Stir again when removed from oven to keep it from cooling into a solid mass. The granola will crisp as it cools. Store in the refrigerator in a large zip lock bag or other airtight container. Makes about 10 cups.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 large onion, chopped (2 cups)
• 1 stalk celery, finely chopped
• 1 tablespoon curry powder
• 5 large carrots, peeled and thinly sliced (3 cups)
• 2 large McIntosh or other apples, peeled and coarsely chopped (3 cups), peeled and coarsely chopped (3 cups)
• 1 bay leaf
• 4 1/2 cups reduced-sodium chicken broth
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 2 tablespoons low-fat plain yogurt, for garnish (optional)
• 1 tablespoon chopped fresh parsley, dill or basil for garnish (optional)

Preparation

1. Heat oil in a large saucepan or medium soup pot over medium heat. Stir in onion and celery; cook until the onion is softened and translucent, 8 to 12 minutes; do not brown.
2. Stir in curry powder, then add carrots, apples and bay leaf. Stir well over medium heat for 2 minutes, then add broth and salt. Bring the mixture to a low boil, then reduce the heat to low. Cover tightly and simmer until the carrots and apples are tender, 20 to 25 minutes.
3. Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor, adding about 1/2 cup of the broth; process to a smooth puree. Pour the puree back into the soup. Reheat and season with pepper. Serve piping hot, garnishing each serving, if you like, with a dab of yogurt and a sprinkle of fresh herbs.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 3 months.

• 3 tablespoons apple cider vinegar
• 1 garlic clove, lightly crushed with the side of a knife blade, and quartered
• 1/8 teaspoon ground black pepper
• 1/2 teaspoon salt
• 1 pinch crushed red pepper
• 2 tablespoons Parmesan
• 3/4 cup extra-virgin olive oil

• 3 tablespoons raspberry vinegar
• 1 shallot, quartered
• 1/8 teaspoon ground black pepper
• 1/2 teaspoon salt
• 1/2 teaspoon Dijon mustard
• 1 teaspoon dried thyme
• 3/4 cup extra-virgin olive oil

• 1 tablespoon ghee/coconut oil
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• 2 teaspoons Cajun seasoning
• 1 pound large shrimp, peeled and deveined, tails intact
• kosher salt and freshly ground pepper
• 4 plum tomatoes, chopped
• 2 bunches scallions, chopped
• 3 cups cooked brown rice
• 3 tablespoons chopped fresh parsley
• Lemon wedges, for serving (optional)

1. Heat the ghee, olive oil and garlic in a large skillet over medium-high heat until fragrant, about 1 minute. Add the cajun seasoning and shrimp and cook, stirring, until the shrimp begin to curl, about 1 minute. Season with salt and pepper.
2. Add the tomatoes and scallions to the skillet and cook, stirring, about 1 minute. Add the rice and 1/4 cup water and continue to cook until the rice is warmed through and the shrimp are opaque, about 3 more minutes. Stir in the parsley and serve with lemon, if desired.

Ingredients

• 4 teaspoon oil, olive, extra virgin, divided
• 2 large pepper(s), red, bell, diced
• 2 pounds asparagus, trimmed and cut into 1-inch lengths
• 2 teaspoon lemon zest, freshly grated
• 1/2 teaspoon salt, divided
• 5 clove(s) garlic, minced
• 1 pounds shrimp, raw, 26-30 per pound, peeled and deveined
• 1 cup(s) broth, chicken, reduced-sodium
• 1 teaspoon coconut flour
• 2 tablespoon lemon juice
• 2 tablespoon parsley, chopped

Preparation

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest, and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and coconut flour in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

The longer this recipe is in the fridge, the better it begins to taste!

• 1 box couscous
• 1 can chickpeas, rinsed and drained
• 1 red bell pepper, finely chopped
• 1/2 Vidalia or red onion, chopped
• 1 English cucumber, peeled, seeded, and finely chopped
• 1 tomato, chopped
• 1/4 cup fresh parsley leaves, chopped
• Salt and pepper to taste
• 1/4 cup olive oil
• 2 - 3 limes, juiced

In a large bowl, toss all the ingredients with the olive oil and lime juice, to taste.

For extra protein, add parmesan cheese

Ingredients

• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon hot sauce
• 1/2 cup bread crumbs- toast Ezekiel bread until crisp and then crumble.

Directions

1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side

• 1 Cup pearl barley, rinsed and drained
• 4 cups vegetable broth
• 3 cloves garlic, minced
• 1 cup edamame (sweet green soybeans), shelled and frozen
• 1 cup chopped broccoli
• 2 large carrots
• 1 large tomato, diced
• 2 Tbsp. dried basil
• 1 Tbsp dried thyme
• 1/4 cup parmesan cheese, shredded
• Salt and pepper to taste

Place barley in soup pot and add vegetable broth. Bring to a boil and reduce heat to low. Simmer for 50 minutes. Stir in garlic and edamame and simmer for another 3-4 minutes. Add broccoli, carrots, tomato, and herbs and stir until ingredients are combined. Simmer for 10 minutes, stirring occasionally. Stir in parmesan cheese. Makes 8 servings.

Berry Dream Smoothie

• 2 Scoops Vanilla Ultrameal
• 1/4 Cup Frozen Berries
• 1/2 Cup unsweetened soymilk
• For added fiber and omega-3's, add 1 Tbsp. ground flax seed

German Chocolate Smoothie

• 2 Scoops Dutch Chocolate Ultrameal
• 1/4 Cup light coconut milk
• 1/2 cup water
• 2-4 ice cubes

Peach Melba Smoothie

• 2 Scoops Vanilla Ultrameal
• 1/2 fresh peach (no skin)
• 3/4 cup water
• 2-4 ice cubes

Strawberry Smoothie

• 2 Scoops Strawberry Ultrameal
• 1/2 Cup fresh/frozen strawberries
• 3/4 cup soymilk, unsweetened
• 2-4 ice cubes

Silken Banana Custard

• 1 Scoop Banana Blast Ultrameal
• 1/2 cup silken tofu

Mix with hand blender or food processor.

Dutch Chocolate Mousse

• 1 Scoop Dutch Chocolate Ultrameal
• 1/2 Cup plain yogurt

Faux Healthy Ranch Dip Recipe

Ingredients:

• 2 cups fat free sour cream or 2 cups low fat plain yogurt

Mix with:

• 1 tablespoon white vinegar
• 2 tablespoons minced, fresh parsley
• 2 tablespoons minced, fresh dill
• 1/2 teaspoon garlic powder (or 1 clove garlic, crushed)
• 2 tablespoons grated onion (optional)
• Salt and pepper, to taste

• 1 Hard-boiled egg
• 1 tsp Greek yogurt
• Any of these following additional ingredients
  • 1/4ts Mustard
  • 1 tbsp Chicken shredded
• 1 tbsp Avocado mashed
• 1 tsp Onion minced
• 1 tsp To 2 ts celery minced -=OR
  • Carrot, cucumber, mushroom,
  • Red or green pepper or
  • Tomato
• 1/2tsp Pickle relish
• 1 Lettuce or spinach leaf
• 1 sl Ezekiel bread

Mix together and enjoy on a slice of sprouted grain bread!

• 2 tablespoons olive oil
• 1/2 cup minced white onion
• 2 cups diced tomato ( if you buy cannned drain off about 80% of water, and yes the canned are fine)
• 2 tablespoons minced garlic
• 1/2 teaspoon of crushed red pepper
• 1/4 cup dry white cooking wine
• 1/2 cup sliced green stuffed olives
• 2 heaping tablespoons drained capers
• 2 6 to 8 oz white fish fillets such as cod, halibut, mahi mahi, sea bass, snapper, etc…
• 2 tablespoons Ghee
• 1/4 cup chopped fresh cilantro or 4 tablespoons of dried cilantro

1. heat oil in large pan over medium heat...saute onion, garlic, when onion is getting soft add the minced garlic and cilantro, saute this for about 3 minutes or so...Dont fret you cant mess it up!
2. dump in the tomatoes, olives, capers, red pepper, wine, butter-- STIR and simmer uncovered until the sauce starts to thicken a bit usually about 5-7 minutes.
3. Okay now add your fish and cover the dish-- let it all simmer about 12 minutes or until the fish flakes....The beauty of this is it is hard to over cook the fish or dry it out so long as you keep it covered and dont get a rolling boil going
4. Transfer your fish to your serving plates and spoon the sauce on top of the fish with a finley ventilated spoon to ensure you dont get too much liquid stock on the plate although the liquid stock is very tasty its just very messy on the plate....It is yummy and very healthy…

Introductory Mind-Body Skills Group

Mind- body medicine focuses on the interactions between the mind and the body, focusing on the powerful ways an individual can participate in their own healing and health. Thoughts, feelings, beliefs and attitudes can effect and shape every aspect of our biological functioning. How we care for our bodies may affect how we think and feel. There are a variety of ways to provide self- care, which include ancient and modern techniques that one can use to have an impact on overall health and well-being.

Mind Body skill groups provide a way for an individual to learn skills for taking care of one’s self and to practice them in a supportive environment. You will be introduced to a variety of specific skills that will help you change the way you deal with stress, illness and your life. Some of these techniques are meditation, guided imagery, writing and drawing. These groups are designed to assist you in coming to know yourself better and in learning and using the tools that will help you to experience greater self-awareness, as well as a more positive perception about your life. Self-care, or the heart of health care, and active engagement in helping oneself is powerfully therapeutic.

• Place: Stone Oak Women’s Center waiting room Cost- $20 per session (per couple or single).
• Materials: None,other than an open mind and a desire for greater self awareness

The part can never be well unless the whole is well
- Plato

1. Get some kale (organic is best and the greener the better)
2. Cut out the rib (vein) in the leaf - it is thick and doesn't bake as fast as the rest of the leaf
3. Tear kale leaves into smaller pieces
4. Take a Tupperware (or whatever) container and add olive oil and salt along with kale leaves (around 1/2 a tablespoon is all that is needed)-it depends on how big the Tupperware is and how much kale is in it. Close Tupperware and shake, shake, shake that kale, oil and salt so that the leaves are nicely coated.
5. Get a cookie sheet (or a pizza pan - the one with holes in it - that's what i have currently been using) and put a sheet of wax paper on it.
6. Oven should be heated to 350F
7. Place pieces of kale on sheet. best if leaves don't touch each other.
8. Shove in oven and take out after 6 minutes.
9. at that point turn the leaves over and individually sprinkle a little Parmesan cheese on each piece.
10. Put back in oven for around 5 minutes - need to watch so that the pieces don't burn (they may get a little blackened on some ends.)
11. Remove from oven and put on a paper towel to absorb any excess oil (although there is very little).
12. Eat and enjoy!

The kale is crispy and light (just like potato chips) and tastes surprisingly good.

• A few tbsp Fage Greek Yogurt (Greek yogurt that's not sour)
• Frozen peaches
• Agave

Melt peaches until steaming hot. Puree in Blender until desired consistency. Mix with yogurt and Agave to taste. Enjoy warm.

• 1lb all white turkey gr. meat, thawed
• 2 cans kidney beans – reserve ½ cup beans for thickening
• 3-4 cans of low sodium broth- vegetable, beef or chicken
• 1 cup mixed peppers- yellow, red, green
• 1/4 cup onion
• 2 tsp olive oil
• 2 cloves crushed garlic
• 1 Tbs of cumin and chili powder, cayenne pepper (packets have too much sodium)
• sea salt & pepper

Add oil to pan and lightly saute onions and veggies with garlic. Remove veggies from pan, add turkey add seasoning breaking up as needed. Once turkey is almost done, (water has evaporated). Add veggies and combine. Add in broth and beans. Taste for Salt and spices. Cover and simmer to combine flavors. You can serve with salad, brown rice, Whole Wheat chips and garnish with plain yogurt and green onions. 1 cup servings

TACO SALAD

• 1 cup Turkey chili.
• 2 cups mixed salad- chopped lettuce, tomatoes, peppers, gr. onion
• Creamy Salsa dressing
• Whole Wheat chips

can be used as snack or appetizer or a meal with Brown Rice

• 1 can low sodium chicken broth
• 1 can great northern beans
• 1/2 cup whole or stewed tomatoes (can use rotel)
• 1/4 cup onion
• 1 clove crushed garlic
• 1 tsp olive oil
• italian or mexican spices can be used
• sea salt and pepper

Saute onions and garlic in oil, when they are soft add tomatoes. breakdown tomatoes in the saute pan so the flavors merge. Add broth and beans cover and simmer for 10 minutes. Serve in ½ cup servings.

• 1 can tuna in water – drained (measure 3-4oz. before adding other ingredients)
• 1/4 cup grated carrots
• 1/4 cup chopped green onion
• 1 tsp olive oil
• lemon juice to your taste
• sea salt and pepper

Combine ingredients into bowl serve with sliced tomatoes and lettuce or whole wheat item of your choice.

• 4 tilapia filets
• 1/4-1/2 pepper - use red, green and yellow
• 2 chopped green onions
• 2 tsp olive oil
• sea salt
• Mrs Dash

In saute pan add 1 tsp oil add in peppers and onion. Saute with seasonings just until soft maybe 3 minutes. Remove vegetables from pan. Season filets, add oil if needed, to hot pan keep on one side for about 4 minutes. Once fish is flipped let cook for 2 minutes, add veggies back to fish and let cook with fish for the remaining time not more than 2 minutes. Serve with brown rice and veggies or with a salad.

• 1 can fat free refried beans
• Cumin and chili powder
• 3 chopped roma tomatoes
• 1 chopped stalk green onion
• 1 chopped jalapeno
• 1/2 salsa-more depending on your preference

Combine salsa, seasonings and beans, spread in small dish. Combine tomatoes, onion & jalapeno. Top the beans with the chopped veggies. You can garnish with Avocadoes and or fat free sour cream. Eat with baked pita/tortilla chips.

• 1/2 cup plain yogurt or sour cream
• 1/2 cup your FLT approved Salsa more if desired

Mix together and pour on salad

Can be used for dip with veggies or pita chips or spread for sandwiches/wraps.

• 1 can white beans - great norther or cannelini
• 1 clove garlic
• juice from 1/2 lemon
• 2 tbsp grated parmesan
• 2 tbsp Extra Virgin Olive Oil
• 1 tsp Mrs. Dash table blend
• 1 tsp sea salt
• dash or two of Tabasco

ADD all ingredients into food processor or blender blend to desired consistency can be very smooth or chunky. Taste for more seasoning if desired. Add Salsa in teaspoons for a different taste.

Ingredients

• whole wheat pita or whole wheat tortillas
• 1tsp - olive oil
• sea salt & pepper

Brush olive oil over pita/tortilla. Cut pita/tortilla in halves to get triangles. Place on cookie sheet. Sprinkle with Salt and pepper. Bake at 350 – for about 7 minutes. Be careful they burn very fast.

• 4 Cups quick-cooking barley
• 3 Tbsp red wine vingegar
• 1/2 tsp mustard (all natural)
• 2 Tbsp olive oil
• 1/4 Cup feta cheese
• 6 cups baby spinach leaves, shredded
• 1/4 Cup sliced red onion
• 2 Tbsp toasted chopped walnuts

1. Cook barley to package directions. Whip together mustard and vinegar. Whisk in oil until well blended, then whisk cheese into the mixture.
2. Put barley into a serving bowl. Add remaining ingredients, plus salt and pepper to taste. Toss gently. Stir in vinaigrette; cover and chill for 30 minutes to allow flavors to mix.

(trainermomma.com)

DRESSING

• 2 Tbsp Olive Oil
• 1 Tbsp lemon juice
• 1 Tbsp red wine vinegar
• 1/2 Tsp freshly ground black pepper
• 1/2 Tsp dried oregano

SALAD

• 2 Large red tomatoes cut into chunks
• 1 Can (15 oz) chickpeas rinsed and drained
• 2 Cups cucumber chunks
• 1/2 cup coarsely chopped fresh flat-leaf parsley
• 8 Kalamata olives, pitted and sliced

ADD LAST

• 4 Cups mixed greens
• 4 oz. feta cheese, chopped

In a large bowl mix in the ingredients. Add the first six salad ingredients to dressing. Toss to mix well. If you have time, let marinate for 15 minutes. Add the greens and the feta last. Toss again.

Makes 4 main-dish servings.

(Recipe found at trainermomma.com)

• 7-8 inch whole wheat tortillas
• 1 lb lean ground turkey or beef
• a homemade mix of taco seasoning
• 1 tablespoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 1/2 teaspoons ground cumin
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• fat-free, low sodium refried beans
• mozzarella cheese
• salsa
• green onions, cilantro, tomatoes, avocado, sour cream

1. PREHEAT OVEN 350 DEGREES
2. Cook ground beef and add appropriate amount of taco seasoning. Cook until done.
3. Spread 1/4 cup beans on tortilla and top with another tortilla. Continue until you have made 4 "tortilla and bean sandwhiches". Place on cookie sheet and bake for ten minutes.
4. Remove from oven and top with salsa and 1/4 cup cheese. Place back in oven for 5-7 minutes. Top with green onions, cilantro, tomatoes, avocado and sour cream.

SERVING SIZE IS HALF A PIZZA.

• 1 whole wheat pita
• 1/3 cup marinara sauce (homemade is best)
• 1 tsp garlic, minced
• Tbsp mozzarella cheese
• 3-4 fresh basil leaves, chopped
• 1 roma tomato, sliced
• 1 Tbsp feta cheese
• freshly cracked pepper

1. PREHEAT OVEN 450 DEGREES
2. Spread the sauce over pita. Sprinkle minced garlic evenly over sauce. Add mozzarella cheese. Next, sprinkle the basil leaves and top with tomatoes. Add feta cheese and cracked pepper.

• 2 cups chopped chicken
• 1/2 red onion, small dice
• 1/2 green apple, cored and small dice
• 1/2 tomato, small dice
• 1/4 cup shredded cheddar cheese
• 1 T. cilantro, minced
• 1/2 cup plain nonfat yogurt
• 1 T curry powder
• 1 Tsp Pepper
• mixed salad greens

Mix together and enjoy on a bed of spinach, in a sandwich, on a pita, or out of a bowl.

Serves 4

(Recipe found at trainermomma.com)

• 10 medium green bell peppers
• 1 1/2 cups onion, chopped
• 2 lbs. ground sirloin beef
• 2 tbsp. olive oil
• 2 tbsp. parsley, minced
• 1 tbsp. garlic, finely chopped
• 1 tsp. thyme
• 1 tsp. basil
• 2 tsp. salt
• 1 tsp. freshly ground black pepper
• 1/4 tsp. cayenne pepper
• 2 tbsp. Worcestershire sauce
• 28 oz. can chopped tomatoes
• 3 cups cooked brown rice
• 1 cup grated Parmesan cheese

Preheat oven to 350 degrees. Slice off tops of green peppers. Remove seeds and membranes and wash peppers under cold water. Set aside. In a large, heavy skillet, over medium heat, sauté onions and ground beef in oil until brown. Add parsley, garlic, thyme, basil, salt, black pepper, cayenne pepper, and Worcestershire sauce. Cook for about 3 minutes, continuing to stir. Drain the chopped tomatoes and add to the mixture. Cook for 5 minutes, continuing to stir. Add the cooked brown rice and mix well. Cover skillet and cook over low heat for another 5 minutes. Remove skillet from heat and add Parmesan cheese. Stir to blend in cheese. Stuff the peppers with the rice mixture. Place the stuffed peppers in a 9-by-12 Pyrex pan to which 1 inch of hot water has been added. Cover pan with foil and bake 45 minutes or until peppers are soft and tender. Remove foil and allow tops to brown (about 5 to 10 minutes).

Serves 10

• 2 Tbsp extra virgin olive oil
• 3 cloves garlic, peeled and smashed
• 1 tsp fennel seeds coursely ground w/mortar and pestle
• 7 Whole canned San Marzano tomatoes, drained
• 2 pounds pumpkin or butternut squash, peeled, seeded and cut into 3/4 inch cubes (yields 5.5 cups)
• 3 medium sweet potatoes peeled and cubed
• 3/4 cups chicken stock
• 1/2 cup grated parmesean cheese
• 2/3 cup ricotta cheese

WHAT TO DO:

1. In a medium pot set over low heat, heat 2 tbsp olive oil with garlic and fennel seeds.
2. Squeeze the tomatoes over the pot so as to break up the flesh and catch all juices in the pot. Cook over low heat, stirring often, for 8 minutes or until tomatoes begin to turn dark red.
3. Turn the heat to medium-high and stir in squash and potatoes. Add enough chicken stock to just cover the vegetables and bring to a boil. Lower the heat and simmer for 35-40 minutes, stirring occasionally and checking that the vegetablesare just submerged.
4. Once the vegetables are tender, remove pot from heat and mash with a potato masher. The soup should be thick and creamy, the consistency of risotto.
5. Ladle soup into four shallow bowls. Garnish with grated parmesean, a dollop of ricotta cheese and a generous drizzle of good olive oil.

PUMPKIN CUSTARD

1. Butter a shallow 1 1/2 qt baking dish
2. In a medium mixing bowl, mix together 2 eggs, agave syrup (1/2 cup), and pureed or canned pumpkin (1 1/2 cups)
3. Slowly mix in 1 cup of coconut milk or evaporated skim milk
4. In a separate medium bowl, mix cinnamon (1 tsp), ginger (1/2 tsp), nutmeg (1/4 tsp), ground cloves (1/8 tsp), and salt (1/8 tsp)
5. Add liquid mixture to the spice mixture and pour into the prepared baking dish
6. Set dish in a large baking pan and add hot water to a depth of about 1 inch (it should come about halfway up the side of the inner baking dish)
7. Bake for about 50 minutes at 325° or until custard is set and a knife inserted near the center comes out clean
8. Cool completely before serving (it can be covered and refrigerated overnight)

GREEN BEANS ALMONDINE (Serves 4)

1. Steam 1-10 oz package of frozen French-style green beans (about 10-15 minutes, or until softened)
2. In a separate pan, sauté 1 small onion (diced) in olive oil (1 Tbsp)
3. When onion is softened, add 1/3 cup of sliced almonds and continue to sauté until just beginning to brown slightly
4. Add cooked green beans and stir to mix well
5. Serve immediately

• Turkey burger patty made from ground turkey
• Ezekiel Burger Bun
• Zucchini
• Onion
• Slice of Gouda Cheese

1. Grill burger (I use a George Foreman grill)
2. Saute veggies in a little olive oil, season with sea salt, pepper, and italian seasonings.
3. When burger is cooked, top with slice of cheese and veggies. (Sometimes I don't use the bun at all, other times I will use half)
4. Also good to top burger with cheese, baby spinach, and raw onion rings.

• 3.5 cups Water
• 1 cup Dry Steel Cut Oats (found in bulk section of grocery store)
• 1/2 cup milk

1. Boil water and add in steel cut oats. Allow to cook for 15-20 minutes, stirring occasionally. Add milk and let cook until desired consistency. After it has cooled, I refrigerate the batch.
2. Options to flavor & sweeten: agave nectar, peanut/almond butter, sauteed peaches or apples with cinnamon (and agave nectar)

• 1lb Chicken breast (big cubes)
• 1/3 of an onion cut into rings
• 1/2 bell pepper chopped (red or green, or both!)
• 1 can diced tomatoes
• sea salt/pepper/italian seasoning

1. Brown chicken in olive oil for about 2 minutes & remove from pan.
2. Add onion & bell pepper and brown for a few minutes.
3. Add chicken back in and cook 2-3 minutes.
4. Top with diced tomatoes (not drained).
5. Cover and simmer for 45 minutes. If it starts to look dry, add a little water. Occasionally gently stir so nothing sticks.
6. Serve with brown rice, if desired.

A variation that I tried last night had a can of Rotel (Tomatoes & green chiles) and a can of diced tomatoes with onion and green bell pepper. It added a nice kick of flavor for something dinner. Also, I seasoned the chicken breast with pepper and oregano.

(For a White bean chili, add roughly 1 pound cubed chicken breast)

• 4 cans white beans (I use great northern & canniloni) drained
• 40oz chicken broth
• 2 small cans green chiles
• 1/2 onion, chopped
• To taste: Cumin (makes it smokey), Chili powder, Cayenne pepper (a little for some kick!)

Cook the onion in a little olive oil (if you are going to put chicken in, add now), then add beans, chiles, broth and let cook for a few minutes. Add spices to taste and allow to cook/boil for about 20-25 minutes.

SWEET POTATO DELIGHT (Serves 8)

• Steam 1 large sweet potato or yam (peeled and cut into small pieces) and 1 small butternut squash (peeled and cut into small pieces) together until soft
• Blend in a food processor (a blender will not do the job)
• Add:
  cinnamon (1 tsp), ginger (½ tsp), and nutmeg (¼ tsp)
• While processing, slowly add enough lowfat milk, soy milk, or almond milk to make the consistency slightly looser than mashed potatoes
• Place the mixture in an ovenproof dish (about 1½ qt) (you can make ahead up to this point and store in refrigerator until ready to be baked)
• Sprinkle nutmeg and sliced almonds on top as a garnish and bake at 350º for about 15 minutes

Feel free to share your recipes!