Brocoli Salad - very good - very nutritious

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Contains at least one item from each of the food groups from MyPlate.

With mixer mix
1 cup Greek yogurt (plain or vanilla with no sugar)
1/2 avocado (of course without the peel or seed)

Add to and mix with spoon or fork
1/2 cup chopped red onion
1/4 cup raisins
1 head broccoli cut into small pieces
1 1/2 tbs apple cider vinegar
1/4 cup steel cut oats
4 slices bacon (cooked, drained, and crumbled)...no bacon's not that healthy, mostly here for the taste...sorry.
1/4 cup pumpkin seeds

Chill in refrigerator and eat as desired

Tuna Salad - very good - very healthy

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Note: at least one item from every area of MyPlate.

In a bowl mix
2 cans tuna (drained)
1 apple ( cored and sliced)
1/4 cup steel cut oats
1 stalk celery (chopped)
1 tbs lemon juice

With a mixer blend
1/2 cup Greek yogurt (plain or vanilla with no sugar)
1/2 avocado  (without the peel or seed of course)
1 tbs basil

Add the yogurt, avocado and basil to the other ingredients and mix with a spoon or fork.

Chill in fridge then eat when ready.

Pumpkin Spice Shake - Another extremely healthy smoothie

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about...
Total calories for this shake 1163
Fat 7.6 g
Cholesterol 15 mg
Sodium 312.7 mg
Carbohydrates 148 g
Fiber 31.3 g
Sugars 70.6 g
Protein 57.9 g
Drink all at once, share, save part and drink the rest later.

Add to blender
1 cup old fashioned rolled oats
1/2 cup powdered milk
1/2 cup stevia (or less if you prefer and you can substitute with another non-sugar sweetener)
2 cored apples
1 scoop vanilla protein
1 tablespoon Ceylon cinnamon
1 cup cooked pumpkin (from can or fresh)
2 cups water.

Blend well.

Add a little ice and blend.
Add a little more ice and blend.

Brown Rice and Bean Burrito Mix

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Add to a pot

1 cup brown rice
1 cup dry beans  i.e. pinto beans
5 cups water

let soak over night for at least 12 hours.

Using a strainer, pour out the excess water then pour back in 4 cups water

Bring to a hard boil for 15 to 20 minutes.

Add
1 cup chopped onion
1 cup tomatoes
1 cup peppers (taste will change depending on the types of peppers)
1/4 teaspoon cayenne pepper
if you have it
1 cup zucchini

Bring to a hard boil again.

Put into a food processor and mix well.

add a small amount to a tortilla and roll.

Put excess into the fridge to save for another day.

Weight Loss Miracle Shake

Weight Loss Miracle Shake

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Add to a blender:

1 cup rolled oats or 1 cup rolled barley

2 cups water

1 scoop whey protein or pea protein

1 banana

1 tablespoon virgin organic coconut oil

1 tablespoon Ceylon cinnamon

1/2 cup powdered milk

1/3 cup powdered stevia (you may prefer more or less or you may prefer another non sugar sweetener)

2 large carrots

Blend well

Add ice, blend, add more ice, blend until you have about 8 cups total in the blender (not 8 cups of ice, 8 cups total)

Blend well.

You can drink all at once or drink some and save the rest until later.

Pancakes with Extra Health Benefits

According to the recipe on the package; but generally.

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Add to a bowl
2 cups dry pancake mix
1 1/3 cup water
1/2 cup wheat germ or 1/2 cup wheat bran or 1/2 cup oat bran
2 large eggs

Mix with beater

Toppings

Simply Fruit Red Raspberry

Maple Syrup

Fresh Ground Peanut Butter


Add 1/2 cup mix to frying pan or griddle.  If you need to add oil for cooking, use a no calorie no fat spray.  The griddle you see in the video does not require oil.

Bean and Brown Rice Dip, quick, easy, cheap

Soak overnight or if possible for 24 hours, 1 cup brown rice.  Pour rice into pan, add 2/12 to 3 cups water.

After soaking at least over night, bring rice to a boil for 15 minutes.  Stir and check rice regularly to assure it does not burn.  Add water if needed.

Sautee 2 cups finely chopped onions.  Use a 0 calorie spray.

Pour into a baking pan:
2 cups of your favorite salsa
1 10.75 oz can tomato soup
2 16 oz cans refried beans
1 6 oz can chopped black olives
2 cups sautéed onions
cooked brown rice

mix well

If you like, you can add up to two cups shredded mozzarella, swiss, or gouda cheese.

Put into a preheated oven for 15 minutes at 350 degrees.

 

About:  (not per serving, for the whole dish)

Fat: 80.2 g

Cholesterol 177 mg

Sodium 10,707.8 mg

Carbohydrates 320.2 g

Fiber 56.3 g

Sugars 76.2 g

Protein 107.6 g