Recipe Page

RECIPES & FOOD IDEAS!

Apple-Cinnamon-Oat-Bran Muffins

Ingredients:
1/2 cup oat bran
1 cup whole-wheat flour
1/4 cup ground flax seed
1 tsp baking soda
1 1/2 tsp baking powder
1 tsp ground cinnamon
1 tsp nutmeg (leave out and use double cinnamon if you don't like nutmeg)
1 egg, beaten
4 tbsp canola oil
1/4 cup sugar
1 cup apple sauce
1/4 cup chopped pecans
1 apple chopped up (i used granny smith)

Serves: 12  Prep: 10 min Cook: 25 min Calories: 141/ per muff

Directions:

1. Preheat oven to 350 degrees F
2. In a large bowl, whisk together bran, flour, flax seed, baking soda, baking powder, cinnamon, and nutmeg
3. In a separate bowl, whisk together egg and oil until smooth.  Stir in applesauce and sugar.
4. Combine all mixtures in large bowl and fold in apple chunks and pecans
5. Spoon batter into paper-lined muffin cups
6. Bake for 22-25 minutes or until tops spring back when lightly touched. 
7. Cool on a wire rack
8. Voila!

These muffins turn out pretty good considering they're low in calories and are pretty healthy!
Next time I am going to sub some ingredients such as instead of apple I'm going to use blueberries....or maybe banana chunks......let me know how they turn out!

Chicken Cacciatore

Ingredients:
3-4 Boneless skinless chicken breasts
2 cans of Spaghetti sauce with cheese in it (Four cheese classico is a good one)
2 Garlic cloves
Olive oil (just enough to coat a frying pan)
1 Onion
Mozzarella cheese

Directions:

1. Preheat oven to 350
2. Coat your frying pan with olive oil turn on medium heat
3. Throw in your cut up garlic until sizzles
4. Put chicken in, brown each side
5. After brown on each side put into a baking dish
6. Add chopped onion
7. Pour spaghetti sauce all over chicken - cover dish with foil
8. Bake at 350 for 45 minutes
9. Add a layer of shredded mozzarella and put back in for 20 minutes

Taco Dip Great for appetizer with more than one!

Ingredients:
1 tin refried beans
1 pkg taco seasoning mix
grated monetary jack and chedder cheese (tex-mex)
1 large tomato (or 2 small)
1 tin black pitted medium olives
1 small tin chopped green chilies
1 medium size low fat sour cream
1 package of soy chips (or any kind of chips used for salsa - those round ones are pretty good)

Directions:

1. Layer refried beans mixed with taco seasoning in bottom of a round dish
2. Add sour cream with green chillies for next layer
3. Top with grated cheese, chopped up tomatoes and chopped up olives
4. Border the round dish with chips - easy for you to scoop!

Potato Bacon Soup

Ingredients:
3 1/2 cups peeled and diced potatoes
1/3 cup diced celery
1/3 cup finely chopped onion
3/4 cup diced cooked bacon
3 1/4 cups water
2 tablespoons chicken bouillon granules
1/2 teaspoon salt, or to taste
1 teaspoon ground white or black pepper, or to taste
5 tablespoons butter
5 tablespoons all-purpose flour
2 cups milk

Directions:

1. Precook cut up bacon in frying pan
2. Combine the potatoes, celery, onion, bacon and water in a stockpot.
3. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes.
4. Stir in the chicken bouillon, salt and pepper.
5. In a separate saucepan, melt butter over medium-low heat.
6. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute.
7. Slowly stir in milk as not to allow lumps to form until all of the milk has been added.
8. Continue stirring over medium-low heat until thick, 4 to 5 minutes.
9. Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.

Turkey Lettuce Wraps

Ingredients:
Iceberg lettuce head
Turkey Sandwich cuts
Mini pickles
Mustard

Directions:

1. Individually unwrap each lettuce hand from the lettuce ball - try not to rip the big pieces
2. take a turkey slice and lay it open on top of a lettuce hand
3. put a little mustard and a couple mini pickles in there
4. roll it up!
5. If you need to hold it to roll other up - put a tooth pick through it

You can use this for dinner too and cut up some chicken - cook it with some red and green peppers and roll it up in lettuce - a good sub for bread!

Chicken Stirfry

Ingredients:
Boneless skinless chicken (1-2 breasts per person)
2 Red and 2 green peppers
Chopped up broccoli
Chopped up carrots
Pea Pods
Cut up celery
2 tbsp Soya Sauce
(If you want) - Stirfry mix
Stirfry noodles

Directions:

1. Fry chicken in Wok until cooked all the way through - no pink! but not over cooked
2. Throw in a cup of water and soya sauce (or mix if you use it)
3. Add all chopped up veggies and mix around
4. Keep on medium heat for about 20-30 minutes until all veggies are cooked and bright
5. Boil your stirfry noodles and drain
6. Add them, mix and serve

These are just some recipes I like but usually only on special occasions....

Sweet Potato Fries
Need:

• 2 Medium Sweet potatoes
• 1 tsp Ground cumin
• 2 tsp sea salt
• dash of cinnimon
• 1 1/2 tsp chilli powder
• 2 tbsp diced rosemary
• 1 tbsp olive oil

Directions:

1. Preheat oven to 400
2. Chop up sweet potatoes into long frie like shapes
3. Mix up dry flavours and sprinkle all over fries
4. Put in oven for 18-22 min!

Protein Cupcakes

Ingredients:

• 1/2 cup whole wheat flour
• 1/2 cup protein powder
• 1 tsp baking powder
• 1/2 tsp sea salt
• 1/3 cup organic sugar
• 3 tbsp of natural stevia powder
• 2 egg whites
• 3 tbsp canola oil
• 1/2 cup yogurt
• 3 tsp vanilla
  For Frosting:
• 1 cup organic light cream cheese
• 2 tbsp plain low fat greek yogurt
• 2 tsp vanilla
• 1/2 cup protein powder
• 1/4 cup stevia powder

Directions:

1. Preheat oven to 350 degrees
2. Mix dry ingredients in a large bowl
3. Add wet ingredients and mix until somewhat smooth
4. Pour into paper lined muffin tray about 1/2 - 3/4 full
5. Put in oven for 14-17 minutes or until toothpick inserted in center comes out clean.
6. While in oven mix frosting
7. When cupcakes are done, put on cooling rack
8. Frost cupcakes only when they are completely cooled down (if warm the frosting will fall off)

WHAT I USUALLY EAT

9am Breakfast: Special K cereal with almond milk OR oatmeal with a cut up banana/ frozen blueberries maybe a tbsp of peanut butter OR Protein banana pancake
Black Coffee for an extra boost

10am Go work out for an hour 

1130am After workout snack: Protein shake with almond milk

1230am Lunch: Fried eggs with avocado and Vegemite on toast OR Pasta (Just noodles, tomato sauce and a veggie) OR Veggie burger wrap
and Coffee!

3pm Snack: Yogurt OR Hummus and cucumber OR Healthy muffin OR Tuna

6pm Dinner: Cod with rice and boiled broccoli OR Eggplant pizzas OR Fish tacos OR Veggie Burgers

9pm Snack: Cottage cheese and a couple handfuls of almonds OR Special K with almond milk OR Protein Shake

Approximately.... Either way I try to have lots of protein!!