Spinach Stuffed Zucchini Rolls

Ingredients:

5-6 Zucchini, sliced length wise and grilled

3 cups meat sauce (Any marinara with browned turkey, chicken, or lean meat will do)
15 oz Ricotta
2 packages of low fat cheese, grated
1 egg
1/2 tsp dried parsley
1/4 tsp black pepper
1/4 tsp salt
Grated nutmeg, a pinch
1 package of spinach, cooked, cooled, and drained thoroughly

Instructions:

1. Pre-heat oven 350 degrees Fahrenheit.

2. Grill Zucchini

3. Mix remainder ingredients, exempt one package of grated cheese and meat sauce. Set aside.

4. In a 13x9 pan spoon half of meat sauce and spread into bottom of pan.

5. Stuff one zucchini slice with one tablespoon with ricotta mixture. Roll stuffed Zucchini, and make sure end is facing down. Continue until all Zucchini is stuffed and rolled.

6. Spoon remainder meat sauce over all zucchini

7. Top with cheese

8. Cover with foil and enter in oven for 30, then remove foil and continue cooking until top is brown and bubbling. (15-20 minutes)

ENJOY!!!

Commercial I made with my Doctor, Dr. Nestor De La Cruz

"Pasta" Primavera

Ingredients

1 Tbsp. Olive Oil
1/2 green peppers, diced (publix sells these already cut up, and frozen)
1/2 onions, diced (publix sells these already cut up, and frozen)
1 can reduced fat cream of chicken soup
1/2 cup water
3 Tbsp. freshly grated Parmesan cheese
1 Tbsp. lemon juice
1 tsp. dried basil leaves, crushed
1 tsp. each garlic powder
1/4 tsp. black pepper
1 bag frozen vegetable combination
2 packages of tofu shirataki spaghetti

Directions

1. In large skillet heat olive oil until hot, on medium. Stir in green peppers and onions and cook until transulent. (about 3 minutes)

2. Add soup, water, cheese, lemon juice, basil, garlic powder and pepper. Stir in vegetable, bring to a boil for about a minute. Cover and cook over low heat 10 minutes or until vegetables are tender, stirring occasionally.

3. Meanwhile, drain and rinse shirataki noodles. Dry WELL!!

4. Toss noodles into skillet. Cover and let simmer for another 3 minutes. Serve.

Enjoy!!!

Mixed Berry Yogurt Tart (Low Sugar/Fat)

Grilled Grouper in a Coconut Milk Reduction

Mediterranean Brown Rice

This is absolutely the best rice dish I have ever had!!! It's an explosion of flavor in the mouth that is simply to die for. With a mixture of brown rice and whole grains, fresh produce, and an exotic twist this will be a crowd favorite for any event. Hope you enjoy!

Ingredients

3 tablespoons olive oil
2 onions, chopped
3 peppers (1 red, green, and yellow), chopped
2 teaspoons minced garlic
2 cups uncooked brown rice and whole grain mix, washed
4 cups vegetable stock
1 tablespoon tomato paste
1 14.5 oz can of diced tomatoes
1 1/2 teaspoon salt
1 dash of saffron (don't go overboard, a little goes a long way!)

Instructions

1. Heat 2 tablespoons of olive oil in large skillet over medium high heat. Add onions and peppers and saute until translucent. (about 5 minutes) Add garlic and continue sauteing for another minute, or until aromatic.
2. Stir in rice and stir until just coated with the oils. Add dash of saffron and saute for a quick minute.
3. Put mixture into rice cooker. Add remainder of ingredients and stir well. (don't forget the extra tablespoon of olive oil)
4. Cover and let cook until creamy and thoroughly cooked.
5. Serve immediately and enjoy.

Turkey-Bacon Wrapped Asparagus

I am not a big fan of asparagus, but have to admit anything wrapped in bacon has to be good.lol What makes this recipe fabulous is the fact that you are saving yourself from eating a load of calories and fat by subbing the regular bacon with turkey bacon. This is a quick and simple recipe. Hope you enjoy it!!

Ingredients


9 Fresh asparagus, washed
9 Turkey Bacon Strips
Extra Virgin Olive Oil
Coarse Salt and Pepper to taste

Directions

1. Pre-heat oven to 500F degrees
2. Cut end tip of asparagus (about and inch), and discard
3. Wrap a strip of turkey bacon around asparagus and place on roasting pan
4. Drizzle olive oil over asparagus just enough to coat. Sprinkle salt & pepper to taste.
4. Bake for 10-12 minutes
5. Serve immediately!

Hope you enjoy!!!

Rum Cake

I will promise to try to make a low-fat no sugar version of this cake, but for now be warned this is loaded with everything "undesirable". So if you're watching your calories, DON'T EAT THIS! It's been a tradition making this rum cake year after year. This year I have made it, but just for the pleasure of baking it for others. It is one of the most delicious, delicate, fluffiest cakes you will EVER have.(Plus the added bonus that soaked in rum. -_^) I hope you enjoy and let me know how it turns out.

Link to original recipe http://www.recipezaar.com/recipe/print?id=108524

Basic Cake Mix
2 cups cake flour
1 1/2 cups granulated sugar
4 teaspoons baking powder
1 teaspoon salt
1/2 cup butter, cut into bits
3 tablespoons vegetable oil

For the Cake
1/2 cup finely chopped walnuts
1 (3 1/2 ounce) package vanilla instant pudding mix
1/2 cup milk
4 eggs
1/2 cup whaler vanille rum (Hawaiian-style rum) (I used Appleton rum)
1/2 cup vegetable oil
1 teaspoon vanilla extract

Rum soaking Glaze
1/2 cup butter (do not substitute)
1/4 cup water
1 cup granulated sugar
1/2 cup whaler vanille rum (Hawaiian-style rum) (I used Appleton rum)

Basic Cake Mix:
1. In a large mixing bowl, combine basic cake mix ingredients.
On low speed combine ingredients until the mix is the consistency of fine gravel, and all particles are about the same size. (This mix may be contained and stored for up to 3 months in the refrigerator.)

For the Cake:
1. Preheat oven to 325 degrees.
2. Spray a large Bundt pan (12 cup) with nonstick cooking spray.
3. Sprinkle the chopped walnuts on the bottom.
4. Place Basic Cake Mix, pudding mix, milk, eggs, rum, oil, and vanilla extract in a large bowl and combine on medium speed with electric mixer for 2 to 3 minutes, scrape down the bowl halfway through. Batter should be very smooth.
5. Pour into Bundt pan. (I used deep baking pan, however using a bundt is better)
6 Bake for about 55 minutes- until fully golden and tester comes out clean and cake springs back. (I made two cakes in a deep baking pan, so it took me nearly 2 hours. Moral of the cooking time may vary)
7. Remove from oven and place on a cooling rack while making the soaking glaze.
Rum Soaking Glaze:.
8. Combine butter, water and sugar in a small saucepan.
Bring to a boil carefully as mixture boils over very easily.
Reduce to a simmer and cook until sugar is dissolved and syrup is well combined and a little thicker.
9. Remove from the heat and add the rum, mix to combine.
10. With a knife or fork poke holes all over cake while still in pan.
11. While cake is still cooling, pour some of the hot syrup on top of the cake, allowing it time to soak in (this may take a few minutes as there will be a lot of syrup) continue to add syrup until all of the syrup is added.
12. Allow cake to cool completely in pan before turning out onto serving platter.
This cake is delicate, so once it is turned out, it can not be moved around easily.

Can be eaten when fully cool, but even better the next day!

Enjoy!!!

Better then Checkers Seasoned Fries

There is no denying that I have a "thing" for french fries. But new times call for new fries, so instead of having those heart clogging, cholesterol rising, no good for me french fries I now have a completely new best friend. Seasoned Sweet Potato fries. They are soooo good. Thanks to my friend Jenny W's recipe, I got to try a completely new and healthy way of viewing these yummy treats. Thanks Jen!! I don't have these every day, but it defiantly settles my craving for fries whenever I get them. So here you go and I hope you enjoy it as much as I have.

Ingredients:

1/2 bag prepackaged sweet potato fries (you can take the time to cut them up fresh, but I've tried both ways and it's exactly the same results. So I save myself alot of time just by buying the packaged type)

1/2 package low sodium taco seasoning

3 tablespoons olive oil

coarse salt as desired.

Instructions:

1. Pre-heat oven to 450 F.

2. Mix all ingredients in bowl

3. Spray cookie sheet with cooking spray or drizzle olive oil.

4. Spread seasoned fries in a single layer and place in oven

5. Bake for 45- 50 minutes.

* I'm still trying to get them toasty, without burning them. SP maintain a lot of moisture and unless you actually fry them in oil then won't get that crunchiness. But I would sacrifice crunchy for healthy any day. If you have any suggestions to get crispy baked SP fries, please let me know. Hope you enjoy these!!

Chicken Fried Cauli-“Rice"

I absolutely love chinese food, and of course my favorite is fried rice. Now that's a two word combination that will go straight to your heart and hips. lol Anyways, I kept trying to think of a way I could still enjoy this, but without all the guilt of the excess carbs and grease. I can't remember where I first learned about cauli-rice, but it's absolutely genious. It can be used in any recipe that calls for rice, but without all the excess carbs. Hope you enjoy it as much as I have. It's always a favorite in our house. I just love giving it to people who have no idea that it's really cauliflower and not rice. If it wasn't because I told them, they would have never guessed it really wasn't rice. Once again, hope you enjoy this recipe!!

Ingredients:
1 head cauliflower (grates to about 7 cups)
4 - 6 green onions (separate the white and green sections, save greens for garnish)
2 cups bean sprouts
1 package chicken, cut up into bite-size pieces (any other meat of choice can be substituted for this recipe)
I package stir fry vegetables (microwavable kind works best for me)
1 tablespoon minced garlic
1 tablespoon minced ginger
5 tablespoons light soy sauce, or to taste
4 eggs, beaten (or 1 cup Egg Beaters)
Pam
1 teaspoon olive oil
Salt and pepper, if desired



Directions:
Note: Before beginning make sure you have all ingredients at hand. This is whole process will happen very fast.

1. Using a food processor, process fresh cauliflower until it is the size of rice.

2. Microwave the cauliflower in a covered dish for 4 to 5 minutes. Do not add water. Cauliflower will become mushy or gummy if too wet. After cauliflower is done, microwave vegetables for suggested time.

3. Spray a wok or large skillet with non-stick spray and heat.

4. Sauté minced garlic with finely diced white part of onions for approximately 1 minute. Add bean sprouts and stir-fry for 2 additional minutes

5. Add 1 teaspoon of olive oil to pan, and swirl. At chicken and cook until brown. Add a few drops of soy sauce and stir.

6. Add cooked vegetables and stir fry briefly.

7. Add grated cauliflower and fry for 4-5 minutes, stirring constantly.

6) Add soy and ginger. Stir to mix well and brown a bit.

7) Push mixture to one side of pan. Spray with more oil as needed, and scramble eggs in empty side of pan until done but still moist.

8) Stir eggs into “rice” remove from heat, top with greens from the green onions, and serve immediately.

* Just found this great link with a video on how to exactly cook the cauliflower:

No Sugar Added Sweet Potato Casserole with Streusel topping

This is a new and completely made up recipe. I just researched the method, and added my own ingredients. It sounds like it should turn out ok. Enjoy!!

Ingredients:
• 3 cups mashed sweet potatoes
• 1 cup Splenda brown sugar
• ½ teaspoon cinnamon
• Pinch of freshly grated nutmeg
• 2 eggs, lightly beaten (or ½ cup eggbeaters)
• 1 teaspoon vanilla
• ½ cup non fat half and half
• ½ cup melted light butter, have extra to coat the pan. (may use vegetable spray instead)

Topping:
• ½ cup Splenda brown sugar
• ½ teaspoon nutmeg
• 1/3 cup almond flour
• 1/3 cup melted light butter
• 1 cup chopped pecans (all natural)

Instructions:
1. Combine first 8 ingredients.
2. Pour into a buttered 1 1/2 to 2-quart casserole dish.
3. Mix remaining ingredients together and sprinkle over top.
4. Bake at 350° for 30 to 40 minutes, until hot and browned.

Serves 6 to 8.

Manchego Smashed Potatoes

My friend Jen (southmiamijen) was nice enough to share her recipe for mashed potatoes. I believe the first time I saw this recipe was two years ago, and have loved it ever since. Thanks Jen!! There isn't too many ways this recipe can be converted to being "healthy", but I made my best attempt without sacrificing the flavor. For the original recipe please go to Manchego Smashed Potatoes .

Ingredients

· 4 pounds baby red-skinned or baby Yukon gold potatoes
· 4 tablespoons light butter, cut into small pieces
· 3/4-1 cup reduced fat milk or non fat half and half
· 2 1/2 cups shredded Manchego cheese, about 3/4-1 pound of cheese
· salt and black pepper

Instructions:

1. Halve large potatoes; small ones can be left whole. Place potatoes in a deep pot, cover with water. Place a lid on potatoes and bring them up to a boil. Uncover, salt the water and cook until tender, 12-15 minutes.

2. Drain potatoes and add back to the hot pot. Allow heat of pot to remove some excess liquid potatoes have.


3. Add butter, milk or cream and cheese and smash the potatoes to desired consistency.

4. Season with salt and pepper, to taste.

Wild Mushroom Quinoa Stuffing

This, to me, was the biggest challenge yet for thanksgiving. I was thinking of making quinoa stuffing, but couldn't seem to find any good recipes, until I stumbled upon this one. I was set on making a bread free stuffing. So that meant no croutons, regular bread, cornbread, or anything else like it. The majority of the recipes out there still call for a little bread, and I'm sorry but I refuse to settle. Which is why I am so thankful I found this recipe. It just sounds so savory and yummy. I will still be making a generic stove top stuffing for those people in the house who want it. This is just something I want to make for me, I wanted a stuffing that was healthy without giving up flavor. Hope you enjoy it. (Press on this link for direct access to recipe: Wild Mushroom Quinoa Stuffing )

Ingredients

1 cup uncooked quinoa
1 1/2 cup low-sodium chicken broth
1/2 cup dried porcini mushrooms
8 crimini mushrooms (sliced)
2 teaspoon fresh rosemary (minced)
1 clove garlic (minced)
1/4 cup onion (small dice)
2 tablespoons parsley (minced

Instructions

1. Soak porcini mushrooms in very hot water for 30 minutes. Drain and reserve 1/2 C of soaking liquid. Roughly chop mushrooms.

2. In a medium saucepan, heat 1 tbsp olive oil over medium-high heat. Sauté crimini mushrooms until lightly browned (about 3 minutes). Remove and set aside.

3. Heat another tablespoon of olive oil over medium-high heat and sauté onion and garlic with rosemary until softened (about 1-2 minutes).

4. Add quinoa and sauté 1 minute. Add broth, porcini mushrooms, and reserved soaking liquid and bring to a boil.

5. Reduce heat, cover, and simmer until all liquid is absorbed (about 15 minutes). Add sautéed crimini mushrooms during the last 2 minutes of cooking.

6. Remove from heat and stir in parsley.

Makes 8 servings.

Enjoy!!!

Southern Style Green Beans

This will take the place of the usual green bean casserole. I really hope my family can cope with something that is so blatantly healthy. lol (recipe from Susan Leach's book)

Ingredients

· 1 small onion, diced
· 1 teaspoon olive oil
· 1/4 pound smoked turkey, cut from a wing or drumstick
· 1 teaspoon Cajun or Creole seasoning
· 2 pounds green beans (fresh or frozen)
· Kosher salt and freshly ground black pepper

Instructions:

1. Sauté the onion in the olive oil in a saucepan over medium heat until soft.

2. Add the smoked turkey, Cajun seasoning, and green beans, cover with water. Bring the beans to a boil, set lid on the pan slightly open, lower heat, and simmer till tender and liquid is almost gone. (40 minutes for fresh beans and follow cooking time for frozen)

3. Season with salt and pepper.

Light Banana Bread

In our household banana bread is a must for Thanksgiving. Luckily for me, when I ordered my almond flour it came with this great recipe from Susan Leache's recipes. Hope you all enjoy this as much as I will.

Ingredients:

Vegetable oil cooking spray
1 cup mashed ripe bananas, about 2 or 3 medium fruit
1 teaspoon vanilla extract
1 large egg
1/2 cup baking Splenda
1/2 cup all-purpose flour
1 cup almond flour
2 1/2 teaspoons baking powder
1/4 teaspoon salt
2 tablespoons butter, melted
1/2 cup chopped pecans

Instructions:

1. Preheat oven to 350 F

2. Lightly spray a 9 by5 by 3-inch loaf pan with cooking spray

3. Combine bananas, vanilla extract, egg, and Splenda in a large bowl.

4. Mix flour, almond flour, baking powder, and salt in small bowl then add to the wet ingredients, gently folding to incorporate.

5. Stir in the butter and pecans.

6. Pour batter into the prepared loaf pan and bake 40 to 50 minutes, until a toothpick inserted into the center comes out clean.

7. Cool in pan on rack for 10 minutes, unmold and slice with serrated knife.

Enjoy!!!

Reduced Sugar Cranberry Sauce

This is so quick an easy, you'll never want to go back to that bottle stuff again.

Ingredients:

· 1 bag of fresh cranberries (12 oz)
· 1 cup water
· 1 cup of Splenda
· ½ teaspoon orange zest
· 2 tablespoons orange juice (reduced sugar, preferably)
· 1/4 teaspoon salt

Preparation:

1. Rinse cranberries and remove the soft and/or brown ones.

2. Combine water, Splenda, orange zest, and orange juice in a medium saucepan. Bring to boil; add cranberries, return to boil. Reduce heat and boil gently for 10 minutes, stirring occasionally. Cover and cool completely at room temperature. Refrigerate until serving time.

Sugar Free Reduced Fat Pumpkin Cheesecake

Every year my mother in law makes absolutely the BEST pumpkin cheesecake. Due to diet restrictions, I cannot have her original version. :0( So I searched everywhere for an equivilant, and believe this to be it's best , healthier, replacement. (It's an adaptation from Atkins cookbook)


Almond Flour Crust: Made for 9” pie

Ingredients:
· 1 1/2 cups almond meal or almond flour
· 3 tablespoons melted of light butter
· 3 tablespoons Truvia (or it’s equivalent)
· ½ teaspoon ground cinnamon



Instructions:


1. Heat oven to 350 F. Melt the butter (if the pie pan is microwave safe, melt the butter in it) and mix the ingredients up in the pan and pat into place with your fingertips.


2. Bake for about 10 minutes until the crust is beginning to brown. After 8 minutes, check every minute or so, because once it starts to brown it goes quickly.


3. Set aside and allow crust to cool completely.


Pumpkin Cheesecake Filling



Ingredients:
· 3 (8 ounce) packages cream cheese, softened. (may use light or fat free but won’t be so creamy)
· 2/3 cup Splenda
· 1 cup heavy cream (suggest replacing with non fat half and half)
· 1 (15 oz) can pumpkin puree (not pumpkin pie mix)
· 1 teaspoon vanilla extract
· 1 teaspoon pumpkin pie spice
· 3 large eggs (or ¾ cup of egg whites eggbeaters)

Instructions:



1. Pre-heat oven to 325 F. Combine cream cheese, Splenda, and cream in a large mixing bowl. Beat until smooth with an electric mixer at medium speed. Add pumpkin puree, vanilla, and pumpkin pie spice, mixing to combine. Beat in eggs, one at a time, just until combine.

2. Pour batter over crust. Bake until just set, 45 to 50 minutes. Turn off oven and let stand 10 minutes. Transfer to a wire rack and cool completely. Cover and refrigerate until chilled. 4 hours or overnight.

Best Turkey EVER!!

I have been making this recipe for the past three years, and every time I make it there is never any left overs. It really is one of the most flavor pact, aromatic, and juiciest bird to ever exist. Okay, so can't really know that for a fact, but if it isn't it's pretty darn close. lol Warning: It's defiantly a labor of love, but hey it only happens once a year, and aren't our loved ones worth the trouble? This year I made a few adjustments to make it a bit healthier. Other than that it is exactly the same recipe I've been making since I created it. A few key notes. Buy all your ingredients ahead of time, begin prepping the day before, and defiantly invest in a meat thermometer. Other than that I really hope you enjoy this recipe.

(Recipe adaptation from Party Line with the Hearty Boys, Good Eats, and Everyday Italian)



Ingredients:


1 (14 to 15-pound) turkey, neck and giblets reserved


Brine


1 gallon vegetable stock (don’t buy low sodium, you need the salt content for the brine)
2 cups kosher salt
2 cups sugar free maple syrup (sugar free pancake syrup is ok too)
2 bunches fresh thyme
6 bay leaves
4 large garlic cloves, peeled and crushed
3 tablespoons black peppercorns
1/2 cup Splenda brown sugar
1/2 tablespoon allspice berries
1 bottle of red wine
small bucket of ice
2 Glad turkey bags


Aromatics
1 orange, cut into wedges
1 lemon, cut into wedges
1 onion, cut into wedges
6 fresh rosemary sprigs
6 fresh sage sprigs
6 fresh oregano sprigs


Skin:
7 tablespoons unsalted light butter
2 tablespoons herbes de Provence (please see note below on how to make your own.)
1 tablespoon olive oil
1 1/2 teaspoons coarse salt
1 1/2 teaspoons freshly ground black pepper

Base:
1 package pre-cut celery
4 large onions, cut in half
5 whole carrots, washed and peeled

herbes de Provence (combine and place in airtight jar)
3 Tablespoons dried marjoram
3 Tablespoons dried thyme
3 Tablespoons dried savory
1 teaspoon dried basil
1 teaspoon dried rosemary
1/2 teaspoon dried sage
1/2 teaspoon fennel seeds


Instructions
1. Combine all brine ingredients, except the wine, ice, and glad bag, in a stockpot, and bring to a boil. Stir to dissolve solids, then remove from heat, add ice to cool to room temperature, and refrigerate until thoroughly chilled.


2. Early on the day of cooking, (or late the night before) combine the brine and wine. Place thawed/rinsed turkey inside glad turkey bag, fill bag with brine, completely close bag, and double bag it through other end, refrigerate or set in cooler with ice for at least 6 hours. Turn turkey over once, half way through brining.


3. Ten minutes before roasting, heat oven to 500 degrees. Also take this time to arrange all base vegetables on roasting pan. (order does not matter) This will be used instead of a roasting rack.


4. Remove bird from brine and rinse inside and out with cold water. Discard brine.


5. Place bird directly onto pre-arranged vegetable base. Add aromatics to cavity.


6. Stir 2 tablespoons of butter, the herbes de Provence, oil, and 1 1/2 teaspoons of each the salt and pepper in a small saucepan over medium heat just until the butter melts. Rub the butter mixture all over the turkey and between the turkey breast meat and skin. Tuck back wings and drumsticks.


7. Roast on lowest level of the oven at 500 degrees F. for 30 minutes. Remove from oven and cover breast with double layer of aluminum foil, insert probe thermometer into thickest part of the breast and return to oven, reducing temperature to 350 degrees F. Set thermometer alarm (if available) to 161 degrees. A 14 to 16 pound bird should require a total of 2 to 2 1/2 hours of roasting. Let turkey rest, loosely covered for 15 minutes before carving. ( I highly recommend investing in a meat thermometer, it’s the best way to ensure the you don’t overcook/under cook the turkey)


*Reserve roasted vegetable base for stuffing and gravy

Enjoy!!!

Craving Interpretations

Thanks T. for your doctors list.


If you crave this...
What you really need is...
And here are healthy foods that have it:


Chocolate
Magnesium=Raw nuts and seeds, legumes, fruits

Sweets
Chromium=Broccoli, grapes, cheese, dried beans, calves liver, chicken

Carbon=Fresh fruits

Phosphorus=Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grain

Sulfur=Cranberries, horseradish, cruciferous vegetables, kale, cabbage

Tryptophan=Cheese, liver, lamb, raisins, sweet potato, spinach


Bread, toast
Nitrogen=High protein foods: fish, meat, nuts, beans

Oily snacks, fatty foods
Calcium=Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame


Coffee or tea
Phosphorous=Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes

Sulfur=Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables

NaCl (salt)=Sea salt, apple cider vinegar (on salad)

Iron=Meat, fish and poultry, seaweed, greens, black cherries

Alcohol,recreational drugs
Protein=Meat, poultry, seafood, dairy, nuts

Avenin=Granola, oatmeal

Calcium=Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame

Glutamine=Supplement glutamine powder for withdrawal, raw cabbage juice

Potassium=Sun-dried black olives, potato peel broth, seaweed, bitter greens


Chewing ice
Iron=Meat, fish, poultry, seaweed, greens, black cherries

Burned food
Carbon=Fresh fruits

Soda and other carbonated drinks
Calcium=Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame


Salty foods
Chloride=Raw goat milk, fish, unrefined sea salt

Acid foods
Magnesium=Raw nuts and seeds, legumes, fruits


Preference for liquids rather than solids
Water=Flavor water with lemon or lime. You need 8 to 10 glasses per day.

Preference for solids rather than liquids
Water=You have been so dehydrated for so long that you have lost your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day.


Cool drinks
Manganese=Walnuts, almonds, pecans, pineapple, blueberries

Pre-menstrual cravings
Zinc=Red meats (especially organ meats), seafood, leafy vegetables, root vegetables


General overeating
Silicon=Nuts, seeds; avoid refined starches

Tryptophan=Cheese, liver, lamb, raisins, sweat potato, spinach

Tyrosine=Vitamin C supplements or orange, green, red fruits and vegetables

Lack of appetite
Vitamin B1=Nuts, seeds, beans, liver and other organ meats

Vitamin B3=Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes

Manganese=Walnuts, almonds, pecans, pineapple, blueberries

Chloride=Raw goat milk, unrefined sea salt


Tobacco
Silicon=Nuts, seeds; avoid refined starches

Tyrosine=Vitamin C supplements or orange, green and red fruits and vegetables

Apple Cinammon Topped Protein Pancakes

My husband took his LSAT yesterday. Woohoo!! To celebrate I wanted to surprise him with a great breakfast to congratulate him. This is a great recipe for breakfast or desert, and it is really easy to make. It kind of reminds me of apple pie, but without all the fat or sugar.

Thanks to Jupiter6, from OH, for this great recipe.

I hope you all enjoy it.

Ingredients

Pancakes:
1/2 cup egg beaters
1/2 cup fat free cottage cheese (I used 4% instead for a creamier texture)
4 tbsp wheat flour
several shakes of cinnamon
4 packs splenda (I used Truvia instead)

Cream Cheese Spread:
4 oz fat free cream cheese
2 heaping spoons of greek yogurt
splash of SF Caramel Syrup
shake of cinnamon
4 packets Splenda

Apple topping:
1/3 cup Comstock No Sugar Added Apple Pie Filling
generous shake of cinnamon
dollop of sugar free whipped cream



Instructions

1. Warm up apples in microwave

2. Make cream cheese spread-- mix ingredients in blender


3. Make pancakes-- mix ingredients in blender.

4. Preheat pan on medium. Add a small amount of butter or cooking spray. Let butter melt and begins to foam. Pour batter into pan and cook on medium heat for 2-3 minutes. Wait until edges are cooked and little bubbles pop, then turn and cook for an additional minute.-- makes 8 small 3 inch pancakes.

Final Product:

Enjoy!!!