Bootcamp Recipe Book

7/30/2019 Bootcamp Recipe Book

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Healthy Recipes to Help you Burn Fat

But Not Sacrifice Taste


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Part 1 of this recipe book is a compilation of my favorite meals/snacks that I have

experimented with or found in my search to eat healthy without sacrificing taste.

These recipes are low carbohydrate and high protein based. I have found that

my clients tend to be very high in carbohydrate intake and very low in protein

intake. These meals/snacks will help balance that equation out as well as

increase the thermic effect of your food intake.

These recipes are also very easy and can be very quick with some simple

planning. As you will see there is very little or no cooking involved, mostly mixing

ingredients together and thats it.

And they taste awesome!

Part 2 is a compilation of favorite recipes submitted by our bootcampers, and

many of them sound real good. I cant wait to try them. Enjoy

I should mention that the amounts in these recipes in this first section are for me. Isuggest if you weigh less than 200 pounds than you will want to cut your portions down abit.


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1 scoop chocolate protein powder

1/3 cup low fat cottage cheese

2 tsp. peanut butter

2 TBSP flax meal

Mix all together in a bowl and enjoy


cup blueberries

2 tsp. peanut butter

Mix together in a bowl adding small amounts of water at a time until

everything is mixed


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1 cup fat free Greek yogurt

cup blueberries or 1/3 cup of strawberries

2 TBSP walnuts

Mix all ingredients into bowl and enjoy

1 cup skim milk

1/3 cup cottage cheese

scoop low carb strawberry protein powder (vanilla works too)

3 TBSP chopped walnuts

Add all ingredients into blender and enjoy


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1.5 scoops vanilla protein powder

1 small apple cubed (or one serving unsweetened apple sauce)

3 TBSP pecans

Toss all ingredients plus 1 cup water and cinnamon into blender and

enjoy. Add ice for thicker shake

5.25 oz. chicken breast

4 strips extra lean turkey bacon

1 cup chopped tomato

2 TBSP Avocado

1 Tsp Mayo

3 TBSP Parmesan cheese


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Grill chicken and chop in bowl with tomatoes and avocado. Place

mayo in bowl with chicken and tomato and avocado and top with

bacon and cheese.

to 1 cup plain instant oatmeal


1 tablespoon peanut butter

Mix protein powder and peanut butter with 8 ounces water and add

to oatmeal. Cook for 1 minute 30 seconds to 2 minutes. Stir and

enjoy


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Part 2: Here are some more menus from our Bootcampers t hat are

healthy opt ions and also t aste great

2 tablespoons olive oil

3 ounces boneless skinless chicken breast1 medium onion, chopped1 clove garlic, chopped1 tablespoon peeled fresh ginger root, chopped1 teaspoon sweet curry powder1 pounds carrots, peeled and chopped4 cups vegetable or chicken stock or waterSalt and freshly ground pepper to taste cup chopped chives cup low-fat yogurt (optional)

Heat olive oil in a large saucepan over medium heat. Saut onion, garlic, ginger,and curry powder until onions are translucent -- about 5 to 8 minutes. Addcarrots and stock, and bring to a boil. Reduce heat, cover, and cook for 20minutes, until carrots are tender. Pure with hand blender (although your oldstand blender will work, as well), and adjust seasonings. Add chives and swirl inyogurt, if desired.

Submitted by Nedah Barrett


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Ingredients:3 large eggs1 cup cottage cheese1T whole wheat flour

Optional Ingredients:fresh blueberrieswalnuts1 packet of Stevia

The method:1. Separate the yolks from the whites and put in 2 separate bowls.2. With an electric mixer, beat the whites until nearly stiff peaks form3. Now beat the yolks until they thicken a bit - about 2 minutes or so4. (Optional) Run the cottage cheese through a food processor (I don't like thetexture of cottage cheese.) This is also where I add the packet of Stevia.5. Add the cottage cheese to the yolks, then the 1T wheat flour, then fold in theegg whites.6. Let it sit a few moments before spooning onto a hot griddle. I like to use aTablespoon, and use about 2T per pancake. Flip the pancake when the edges

are dry and it begins to bubble.7. Add the blueberries and/or walnuts (if desired) to the pancake after you spoonthe batter onto the griddle, but before you flip.8. Top with fruit if desired. Enjoy!


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1 cup Fat Free Milk cup orange juice cup vanilla non-fat yogurt (or vanilla greek yogurt)1 tbsp. Peanut Butter1 banana cut into small pieces1 small kiwi, cut into small pieces1 tbsp toasted wheat germ2 tbsp sunflower seeds

Mix all into blender. Drink. Makes 2 servings. Per serving: 303 calories, 13grams protein, 9.6 grams fat, 4 grams fiber

2 tsp olive oil1 1/2 cups chopped onion

1 can 15 oz white soy beans1 can 15 oz black soy beans (can use black beans)1 can 15 oz red beans2 cans 14.5 oz diced tomatoes1can 15 oz tomato sauce2 Tbs brown sugar (this can be omitted to lower carbohydrates)1/2 tsp salt1 tsp black pepper2 tsp ground cumin2Tbs minced garlic1 Tbs chili powder or more depending on how spicy you like it.

heat oil in large pot over medium high heat. Cook onions untill soft. drain andrinse three beans and add to onions. Stir in all remaining ingredients. bring to aboil and then reduce heat to low and simmer for 30 - 40 mins.

*You can add ground turkey to this recipe or lean ground beef.

Submitted by Megan Becker


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1 lb. chicken breast meat1 cup skim milk1 T. vinegar (white or cider)1 tsp. salt

Combine milk, vinegar and salt. Marinate chicken in milk mixture overnight.Drain chicken before use (discard marinade)This chicken is excellent baked or grilled with your favorite rubs or used in thefollowing recipe

Submitted by Amy Rickman

Cut chicken into bite-size chunks and marinate as described above. Drain well.Toss chicken with a half of a bottle of Franks Red Hot sauce.

Skewer chicken on wooden skewers that have been soaked in water for 20 min.(to prevent them from burning)Grill chicken OR place on a foil lined baking sheet sprayed with cooking spray

and place in a preheated 400 oven for about 15 min. or until cooked through.

Serving ideas make a salad with blue cheese crumbles and serve chicken onthe top. Or, dip chicken in light blue cheese dressing. Or, melt some bluecheese and pour over the chicken.



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cup onion diced

cup green pepper diced1T. Extra virgin olive oil1 cup long grain brown rice1 14oz can diced tomatoes1 small can diced chilies1 tsp. turmeric2 tsp. ground cumin1 tsp. salt1 tsp. garlic powder2 cups water or chicken broth cup chopped cilantro

Saut onions and peppers in the EVOO until tender. Stir in rice until well mixed.Add remaining ingredients except cilantro. Bring to a boil. Reduce heat, coverand simmer for 20 minutes or until the rice is tender and has absorbed all of theliquid. (Add more liquid if necessary). Stir in cilantro and serve


1 lb. pork chops (you can also use this for a pork roast)

1 cup water2 T. kosher salt(If desired add 1 T. ground cumin and 1 T. dried rosemary)

Stir salt and water until the salt has dissolved. Add cumin and rosemary, mixwell. Add pork and marinate overnight.Drain well (you can rinse if desired) and use in your favorite recipes


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Ideas:

Chop pork into bite size pieces, marinate, drain and place on skewers withonions, pepper, cherry tomatoes, zucchini or your favorite veggies and grill orbroil.

Marinate a whole or half pork loin, drain, rub with your favorite spice rub (the tacoseasoning is yummy) and smoke on a BBQ.


3 cups fresh corn kernels (cut from 4 or 5 ears of corn) or frozen corn kernels, thawed1/2 cup vegetable stock or broth2 tablespoons fresh lime juice2 tablespoons chopped red bell pepper (capsicum)2 tablespoons extra-virgin olive oil1 teaspoon salt1/2 teaspoon freshly ground black pepper1/4 cup chopped fresh cilantro (fresh coriander)1 tablespoon ground cumin2 teaspoons dried oregano1/4 teaspoon red pepper flakes3/4 pound (12 ounces) flank steak

1 large head romaine lettuce, trimmed and torn into bite-sized pieces4 cups cherry tomatoes, halved3/4 cup thinly sliced red onion1 1/2 cups cooked black beans

Place a dry, large cast iron or heavy nonstick frying pan over medium-high heat. Add thecorn and cook, stirring often, until the corn begins to brown, 4 to 5 minutes. Removefrom the heat and set aside. In a food processor, combine the stock, lime juice, bellpepper and 1 cup of the roasted corn. Pulse to puree. Add the olive oil, 1/2 teaspoon ofthe salt, 1/4 teaspoon of the black pepper and the cilantro. Pulse to blend. Set thevinaigrette aside.

Prepare a hot fire in a charcoal grill or preheat a gas grill or broiler (grill). Away from theheat source, lightly coat the grill rack or broiler pan with cooking spray. Position thecooking rack 4 to 6 inches from the heat source. In a small bowl, mix together the cumin,oregano, red pepper flakes and the remaining 1/2 teaspoon salt and 1/4 teaspoon blackpepper. Rub on both sides of the steak. Place the steak on the grill rack or broiler panand grill or broil, turning once, until browned, 4 to 5 minutes on each side. Cut into thecenter to check for doneness (medium doneness is 160 F if using a meat thermometer).Let stand for 5 minutes. Cut across the grain into thin slices. Cut the slices into pieces 2inches long.


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In a large bowl, combine the lettuce, tomatoes, onion, black beans and remainingroasted corn. Add the vinaigrette and toss gently to mix well and coat evenly. To serve,divide the salad among individual plates. Top each serving with slices of grilled steak.Serves 6

Calories 309 - Protein 20g - Carbs 38g - Fiber 10g - Fat 11g

Submitted by Erica Page

4 boneless, skinless chicken breasts, each about 5 ounces

1 tablespoon olive oil

1 can (8 ounces) unsweetened pineapple chunks, drained except for 2tablespoons juice

2 cups broccoli florets

4 cups fresh baby spinach leaves

1/2 cup thinly sliced red onions

For the vinaigrette

1/4 cup olive oil

2 tablespoons balsamic vinegar

2 teaspoons sugar I omitted.1/4 teaspoon ground cinnamon

Cut each chicken breast into cubes. In a large, nonstick frying pan, heat the olive

oil over medium heat. Add the chicken and cook until golden brown, about 10

minutes. In a large serving bowl, combine the cooked chicken, pineapple

chunks, broccoli, spinach and onions.

To make the dressing, whisk together the olive oil, vinegar, reserved pineapple

juice, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to

coat evenly. Serve immediately. Serves 8

Calories 187 - Protein-17g Carbs-8g Fat-9g Fiber-2g



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4 packed cups torn fresh spinach

1 cup sliced fresh strawberries

1 cup fresh, or frozen, blueberries

1 small sweet onion, sliced

1/4 cup chopped pecans, toasted

Salad Dressing

2 tablespoons white wine vinegar, or cider vinegar

2 tablespoons balsamic vinegar2 tablespoons honey

2 teaspoons Dijon mustard

1 teaspoon curry powder (can be omitted)

1/8 teaspoon pepper

In a large salad bowl, toss together spinach, strawberries, blueberries, onion and

pecans. In a jar with a tightfitting lid, combine dressing ingredients. Shake well.

Pour over salad and toss to coat. Serve immediately. Serves 4

Calories-158 Protein-4 Carb-25g Fat-5g Fiber 4g


1 can of chick peas1 can of red beans1 can of black beans1 can of pinto beans( you can add or delete any bean you want)1 Onion1 Green Pepper1 Red Pepper


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cup chicken broth1 pound turkey breast cut into pieces1 can 28 ounces diced tomatoes1 can 15 ounces black beans1 can 8 ounce tomato sauce1 cup peeled cubed butternut squash1 onion cup corn cup cranberries1 jalapeo pepper chopped (or can diced green chilies)1 tbsp chili powder

3 cloves garlic minced2 cups fresh spinach4 ounces shredded cheese (optional)

In a large pan combine turkey, tomato, beans, tomato sauce, squash, onion,broth, cranberries, jalepenos, chili powder, and garlic. Cover and cook onmedium setting for 3-4 hours. Stir in fresh spinach just before serving. Can beput into crock pot at low for 8 hours.

301 calories, 7 grams fat, (4 grams saturated), 35 grams carbs, 8 grams fiber, 29grams protein

Submitted by Laura Laramee

Salsa

10 ounces seeded diced watermelon6 ounces seeded diced cantaloupe

1 small red onion- finely chopped1-2 green chilis- seeded and chopped4 tbsp chopped fresh coriander/cilantro2 tbsp fresh lime juice


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Chicken

Shred 4 chicken breasts and season with a pinch of celery salt and CayennePepper. Brush with oil. Barbecue and serve with salsa and blue corn chips

Submitted by Amy Wolfe

Crush & keep in a container in the spice cabinet:

2 Tbls Coriander2 Tbls Mustard Seed2 tsp Sea Salt

1/2 - 1 Tsp black pepper corns

Crush all spices together. Sprinkle in a nice layer on top of the salmon steaks.Put into a bake dish sprayed w/ Pam. Bake 450 degrees for 8-12 minutesdepending on the thickness of the salmon. I personally like my salmon mediumrare and never over cook. The most delicious salmon recipe!!

Submitted by Laurel Fortin

2 1/2 C chopped zucchini1 med Onion1 Red pepper1 green pepper6 mushrooms2 cans of tomatoes1 can of canneloni beans

12 oz turkey burger1 package of chili seasoning

Chop all veggies and cook til firm, not soft...(I put in a pan w/ a small amount ofwater and stir fry)

Makes 12 cups per serving:Calories 128.6


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Fat 2.43sat fat .63poly .033carbs 16.25Protein 9.96

fiber 3.85


1/2 cup egg substitute

1/4 cup Fiber One Cereal1 scoop vanilla protein powder2 tbsp pancake mix2 tbsp pumpkin pureedash of cinnamon

Place the cereal in a small bowl and cover with hot water. Let sit for a fewminutes, until softened. Drain and add to a blender along with remainingingredients. Blend thoroughly.

Cook the pancakes on a nonstick skillet over medium-high heat, turning once

after the first side is cooked through. Watch carefully, because they cook morequickly than regular pancakes.

Servings Per Recipe: 1Amount Per ServingCalories: 283.4Total Fat: 1.5 gCholesterol: 30.0 mgSodium: 425.3 mgTotal Carbs: 34.5 gDietary Fiber: 8.5 g

Protein: 39.1 g



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Serves 4

2 Whole Wheat Tortillas cup frozen corn, thawed1 can kidney or black beans rinsed cup cooked brown rice6 ounces low fat cheddar cheese, shredded (optional) cup salad greens1 tomato chopped cup salsa2 tablespoons chopped scallionsHandful chopped cilantro

Preheat oven to 400 degrees. Put tortillas in oven proof dish. Add corn, beansand rice to cover the tortillas and sprinkle with cheese.

Put tostada in oven for 7-8 minutes or until cheese melts. Top with lettuce,tomato, salsa, scallions, and cilantro.

Submitted by Brenda Fort

Serves 4

1 pound Green Beans cup coarsely chopped seeded tomato1 tbsp capers, rinsed1 tsp olive oil1 clove garlic, minced1/8 tsp salt

OPTIONAL: 1 anchovy fillet, mashed, or tsp anchovy paste

The sweetness of green beans melds wonderfully with the traditional Frenchblend of tomatoes, olive oil, garlic and capers. To make this dish more authentic,use delicate thin French green beans.


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Place the green beans in a frying pan or sauce pan and add water and cover.Bring to a boil over high heat. Reduce head to low and simmer, uncovered, untiltender (4-6 minutes), depending upon the beans thickness and cut. Drain.

While the beans are cooking, in a bowl, combine the tomato, capers, olive oil,

garlic and salt to mix. Stir in anchovy if using.

Transfer the cooked beans to a serving bowl, or to the plate, top with tomatomixture. Serve immediately.

Carbs 8 gramsCalories 55Protein 1 gramSodium 139 mgFiber 4 gramsSugars 3 grams

Fat 2 grams (2 grams saturated)

Submitted by Cheryl Lacaillade

*You can use one large orange instead of navel oranges and cut the peeledsegments in half*

1 small head Bibb or Butter (Boston) Lettuce torn into pieces ripe avocado, pitted, peeled, and cut into inch chunks2 small navel oranges, peeled and separated into segments cup orange juice1 tbsp minced shallots2 tsp honey mustard tsp salt tsp freshly ground pepper

In a large bowl, combine lettuce, avocado and orange segmentsIn a small bowl, combine orange juice, shallots, mustard, salt and pepper, andstir to mix well.

Pour the juice mixture over the lettuce and toss well. Transfer to individual platesand serve immediately


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Serves 4Calories 103Protein 3 gramsSodium 159 mgCholesterol 0

Carbs 17 gramsFiber 5 gramsSugars 11 gramsFat 4 grams (1 gram sat)


32 oz. carton egg substitute (a little less)8 oz. fat free cream cheese2 cups 2% shredded sharp cheddar cheese1 cup shredded parmesan cheesesalt & pepper to taste1 t. curry powder (optional)

Place all ingredients in large blender - be careful not to add too much egg at first- it might be too full. Blend until well combined.Spray pan for 24 muffins. Divide mixture evenly. Bake at 375 degrees for 20minutes or just until center is set.Do not overbake. Great lunch with a salad.

Submitted by Susan Meredith

1 C Onion c Green Pepper


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2 Fat2.6 FiberSubmitted by Laurel Fortin

5.25 ounces Haddock6 ounces Scallops4 ounces Clams1/3 C Seafood Stock1 C Onion4 Mushrooms

C Broccoli

Cook all seafood without fat. Saute Veggies in Water.

Per Serving:92 Calories1 Fat5 Carbs12 Protein


Per Plate:

2-3 Cups Baby Spinach3 Large Strawberries sliced1/8 c Walnuts or Almonds

Optional: 4 Ounces Tuna, Chicken or Salmon

Dressing

2 TBSP Dijon Mustard1 tsp Honey


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1.5 tsp Lemon Juice1/8 c Extra Virgin Olive Oil1/8 c Water

40 Calories

3.5 Fat2 Carbs

Submitted by Missy Ferland

10 ounce package frozen chopped spinach, thawed (or about 1 cup cooked,chopped spinach)1 C Skim Milk3 Eggs tsp salt tsp Cayenne Pepper1 C Grated Sharp Cheddar Cheese (about 4 ounces) Can certainly use lesscheese or us a 50% reduced or 75% reduced fat cheese1 C Fresh or Dried Bread Crumbs (Whole Wheat)

Heat oven to 350 degrees. Spray 8 or 9 inch square baking dish with Pam.

Squeeze excess liquid from Spinach. Combine Spinach, milk, eggs, salt,cayenne pepper, one half cup cheese and one half cup bread crumbs in ablender or bowl. Blend one minute or beat until completely mixed and slightlywhipped looking.

Pour into a sprayed (with Pam) 8 inch by 8 inch baking dish. Mix remainingcheese and crumbs and sprinkle over top of dish. Bake 30-40 minutes, until thecasserole is bubbling and brown. Serves 4-6.

Submitted by Margaret Hartman


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1 TBSP Extra Virgin Olive Oil1 Large Onion cut into small dices3 medium carrots, peeled and sliced inch thick3 medium celery stalks, sliced inch thick1 medium bell pepper (red or yellow) stemmed, seeded and cut into medium dice1 pound all purpose potatoes (about 4 medium) unpeeled and cut into mediumdice (feel free to use less to cut the carbs down)1 16 ounce can petite diced tomatoes (about 2 cups)2 15.5 ounce cans cannellini or other white beans, undrained6 cups (1 quarts) low-sodium chicken broth in can or carton

7 ounces (about 7 cups) loosely packed baby spinach1 C frozen green peas (can use less to cut down carbs)Salt and Ground black pepperPrepared Pesto (found in grocers refrigerated section)

Heat oil in a soup kettle over medium-high flame. Add onions, and saut untiltender, about 5 minutes. Add carrots, celery, peppers, potatoes, tomatoes,beans and chicken broth; bring to a boil. Reduce heat to low and simmer untilvegetables are just tender, about 15 minutes. Add spinach and peas; continue tosimmer until spinach wilts, 3 to 4 minutes longer. Season to taste with salt andpepper. Ladle into bowls, adding a spoonful of pesto to each serving of soup.

As a bonus, can add ground turkey and reduce potatoes and peas for extraprotein and less carbohydrates

Serves 10Per Serving:220 calories12 g Protein32 g Carbs8 g Fat ( 2g Sat Fat)5 mg Cholesterol

9 g Fiber616 mg Sodium

Submitted by Margaret Hartman


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cup low-fat Greek yogurt

cup skim milk

1 scoop Vanilla Protein Powder

cup frozen blueberries

1 T. flax seed meal

Process in a blender or Magic Bullet and enjoy!

You can substitute part of the low-fat yogurt for regular, depending on your fatintake requirements

You can also use water instead of milk depending on your carbohydrate intakerequirements


cup part skim ricotta cheese2 teaspoons cocoa powder

1 packet sweetner (Stevia preferably)

Submitted by Brenda Fort


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1 2/3 cup flour, sifted1 tsp cinnamon tsp nutmeg tsp cloves tsp allspice tsp salt1 tsp baking soda cup diet margarine (or butter)Sugar substitute equal to 1 cup sugar (pref Stevia)

1 egg, 1 cup unsweetened applesauce, 1/3 cup white raisins, 1 cup whole brancereal

Preheat oven to 375. Sift first seven ingredients together. Beat margarine (orbutter) sweetener, and egg until light and fluffy. Add flour mixture andapplesauce alternately; mix well after each addition. Fold in raisins and cereal.Drop by teaspoonfuls onto well-greased cookie sheet. Bake until golden brownor approx 15 minutes.

Calories per serving: 35Serving: 1 cookie

Yields: 4 ounces


2/3 C Raisins

2/3 C Chopped Dried Apricots2/3 C Chopped Pitted Dates1 tsp Grated Fresh Lemon Peel1 tsp Grated Fresh Orange Peel1 C Almonds, whole or chopped tsp Ground Cardamom tsp Ground Cinamon1/16 tsp Ground Cloves


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Combine all ingredients in a food processor. With a steel blade, process untilmixture is uniformly ground and holds together.Form mixture into 1-inch balls, wetting your hands slightly to prevent sticking.Place candies on a plate in a single layer, wrap tightly, and chill several hours to

blend flavors. Store in the refrigerator. (They can be stacked in a containerwhen they are cold and will keep well for several weeks if covered tightly).Makes 20 Candies

Each Candy Provides:

44 Calories1 g Protein2 g Fat (0 Sat. Fat)7 g Carbs1 mg Sodium

0 mg Cholesterol

Submitted by Julie Poulin

1 bag cranberries chopped 12oz1 cup pecans chopped1 entire orange chopped2 cups quick oats1 cup ground flaxseed1 cup whole wheat flour (can cut down to cup and add cup proteinpowder for added protein)

1 1/2 cup brown sugar ( I cut the sugar down to 1 cup)1 tsp. salt ( i did not use the salt )1 tsp baking soda1 tbl baking powder1/4 cup olive oil1 cup orange juice2 eggs well beaten


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Prepare cranberries , nuts, and orange set aside Combine oats flaxseed , flour,sugar, baking powder and sugar . add oil eggs oj and ground up orange mixinguntil moistened. fold in ground cranberries and nuts . put in muffin tins bake for25- 30 minutes, or until done makes 2 dozen muffins oven temp, at 350


1 Large bananas (to cut carbs down use banana)2 cups chocolate soymilk (can use regular milk)1/4 cup soynut butter (can use another form of nut butter)

4 scoops soy protein powder mix (can use chocolate whey protein powder too)

Mix all ingredients in a blender until thoroughly smooth. Serve immediately orrefrigerate.

Submitted by Megan Becker

1 can of pumpkin1 C walnuts2 C oatmeal ( ground up into flour)1 C whole wheat flour1 C sucanat1 C ground flaxseed meal1 t baking powder1 t baking soda1/4 C olive oil3/4 C pineapple juice3/4 C egg whites or (2 eggs)

C chocolate chips chopped

Combine dry ingredients and pumpkin, then mix in liquids till combined and moistthen add chips dont over stir. Fill muffun tins 3/4 full bake at 350 for 25 minutesor until wooden pick comes out clean.


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6 tbsp unsweetened cocoa tsp salt2 cups water6 cups non-fat milkNon-nutritive sweetener equivalent to cup sugar (Pref. Stevia)

Mix cocoa, salt, and water. Stir constantly over very low heat for two minutes.Add milk and sweetener, continue stirring until cocoa comes to a boil. Serve

Calories per serving: 70Yields: 8 cups


1 egg, well beaten tsp saltDash of pepper tsp dry mustard cup vinegar cup skim milkNon-nutritive sweetener equivalent to cup sugar (Pref. Stevia)

Mix all ingredients except sweetener; cook until mixture comes to a racing boil,

over low heat. Add sweetener, cool.

Use for saladsCalories per serving: 6Yields: 1 cupsServing size: 1tbsp



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1 cup white vinegar2 cups nonfat milkNon-nutritive sweetener equivalent to cups sugar (Pref. Stevia)

Beat all ingredients thoroughly with rotary beater. Store in refrigerator. May beused for lettuce, coleslaw and so on.

Calories per serving: 4Yields: 3 cups

Serving size: 1 TBSP


2 Mangoes peeled, seeded, chopped Red Onion1 Entire Stalk Celery1 package Cherry Tomatoes1 Big Red Pepper1 Small handful Fresh Cilantro

Cut up all ingredients, then use in large bowl.

Makes two pintsUse on Fish, Chicken, or mix in Tuna

Submitted by Missy Ferland


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2T. chili powder tsp. garlic powder

tsp. onion powder tsp. red pepper flakes (more if you like it hotter) tsp. oregano1 tsp. paprika3 tsp. cumin2 tsp. sea salt2 tsp. fresh ground black pepper

Either mix all ingredients well OR process in a coffee grinder until well blended.Use this mixture in ground beef or turkey.It is also very good mixed into hamburger or turkey patties and as a rub for grilled

meats


1 T. garlic salt1 T. fennel seed

1 tsp. peppercorns1 T. dried thyme1 T. dried tarragon

Process in a coffee grinder until well blended.

This rub is our favorite on grilled Tilapia.Try on any fish!


Handy Tip on Wooden Skewers

To keep wooden skewers always ready to use, soak a whole package of them inwater for 20 minutes. Drain briefly and keep stored in a freezer bag in thefreezer, that way you always have skewers ready for use. Use directly out of thefreezer they are hard and skewer meat easier than non frozen ones

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