4 roma tomatoes, ripe, chopped
2 oranges, peeled and diced
1 Vidalia onion, minced
2 jalapeno chilies, seeded and minced
¼ cup orange juice
3 packets Splenda®
1 tablespoon chopped fresh cilantro
1 teaspoon salt
Place all ingredients in bowl. Stir until mixed thoroughly. Allow to stand at room temperature for one hour. Serve and refrigerate unused salsa.
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1 6-ounce plain non-fat yogurt
2 teaspoons lemon juice
½ teaspoon grated lemon peel
¼ teaspoon prepared mustard
¼ teaspoon dried tarragon leaves
1/8 teaspoon salt
Combine, chill and serve with fresh vegetables, fish, chicken etc.
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2 tablespoons roasted garlic (recipe included*)
1 can chick peas (garbanzo beans) rinsed and well drained
¼ cup fresh parsley, stems removed
2 tablespoons lemon juice
2 tablespoons water
¼ teaspoon curry powder
3 drops dark sesame oil
Place all ingredients in a food processor or blender and puree until smooth,
scraping sides down to get any chunks. Chill and serve.
*Roasted Garlic:
Cut off top 1/3 of garlic (not root end) and place head of garlic trimmed
end up on 10″ piece of foil. Rub generously with olive oil and sprinkle with
salt. Gather ends of foil tightly and roast in 350 degree preheated oven for
45 minutes or until cloves are soft.
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½ cup pureed non-fat cottage cheese
½ cup non-fat vanilla yogurt
2 tablespoons minced fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon minced fresh jalapeno
Mix, chill and serve.
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1 banana
2 tablespoons natural peanut butter
1 cup low-fat vanilla yogurt
1 cup soy milk or skim milk
1 scoop favorite protein powder (vanilla or chocolate)
1/2 cup ice
Place all ingredients in s blender, blend and enjoy.
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1/2 cup frozen mixed berries
1 scoop vanilla protein powder
1 cup soy milk or non-fat milk
1 cup low-fat vanilla yogurt
Blend all ingredients in a blender. Pour into glass and enjoy
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1/2 cup dried apples
¼ cup dried apricots
¼ cup unsweetened applesauce
2 tablespoons golden raisins
1 tablespoon peanut butter
½ cup quick cook oatmeal toasted in oven at 400° for 5-7 minutes.
¼ cup mini chocolate chips
¼ cup gram cracker crumbs
1 tablespoon water
1. Blend apples, apricots, applesauce, raisins and peanut butter in food processor or blender until smooth.
2. Remove and stir in oatmeal, 1 tablespoon crumbs, chocolate chips and water.
3. Form into balls, and roll in remaining crumbs.
4. Refrigerate until served.
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1 cup dried apricots
1 cup dried apples
1 cup dried cranberries
1 cup dried sweetened banana chips
1 cup unsalted roasted soy beans
1 cup roasted unsalted almonds
1 cup raw hazelnuts
Combine and store in an air tight container.
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cup unsweetened peach or apricot nectar
1 teaspoon unflavored gelatin
2 6-8 ounce peach fat free light yogurts
8 ounces fresh, canned or frozen mango slices
1. Cominbine the peach or apricot nectar and unflavored gelatin in a small saucepan. Let stand for 5 minutes. Cook and stir over medium heat until gelatin is dissolved.
2. Combine gelatin mixture, yogurt, and mango in blender. Cover and blend until smooth. Spoon mixture into eight 3 ounce paper cups. Cover each cup with foil. Cut a small slit in the center of each foil cover and insert an rounded wooden. Freeze pops for 4-6 hours.
3. Remove foil and tear away paper cup to serve.
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1/2 cups whole wheat flour
1/2 cup old fashioned rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 egg, beaten
1/2 cup molasses
1/3 cup canola oil
1 tablespoon real vanilla extract
1/2 cup carob chips
1/2 cup walnuts
1. Preheat oven to 375 degrees. Spray cookie sheet with cooking oil spray.
2. Combine flour, oats, baking powder, and baking soda in oil.
3. Combine egg, molasses, oil, and vanilla in another bowl. Stir into flour mixture. Add carob chips and walnuts. Stir until combined.
4. Form cookies using a spoon on cookies sheets. Cook 10-12 minutes or until golden brown. Remove from oven and allow to cool.
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