Bens Bootcamp Recipe Book First Edition

Healthy Recipes to Help you Burn Fat But Not Sacrifice Taste

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. I suggest if you weigh less than 200 pounds than you will want to cut your portions down a bit.

Oatmeal without Oatmeal

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

Protein packed Brownie Batter

1 scoop chocolate protein powder cup blueberries 2 tsp. peanut butter

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

A nice evening snack

1 cup fat free Greek yogurt cup blueberries or 1/3 cup of strawberries 2 TBSP walnuts

Mix all ingredients into bowl and enjoy

Protein Packed Breakfast

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

Apple Pie in a Glass

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

One of my favorites
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

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.

No Bake Cookie Oatmeal

to 1 cup plain instant oatmeal 1 scoop chocolate protein powder 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

Part 2: Here are some more menus from our Bootcampers that are healthy options and also taste great

Main Courses
Curried Carrot Ginger Soup

2 tablespoons olive oil 3 ounces boneless skinless chicken breast 1 medium onion, chopped 1 clove garlic, chopped 1 tablespoon peeled fresh ginger root, chopped 1 teaspoon sweet curry powder 1 pounds carrots, peeled and chopped 4 cups vegetable or chicken stock or water Salt 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. Add carrots and stock, and bring to a boil. Reduce heat, cover, and cook for 20 minutes, until carrots are tender. Pure with hand blender (although your old stand blender will work, as well), and adjust seasonings. Add chives and swirl in yogurt, if desired.

Submitted by Nedah Barrett

Protein Pancakes

Ingredients: 3 large eggs 1 cup cottage cheese 1T whole wheat flour Optional Ingredients: fresh blueberries walnuts 1 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 form 3. Now beat the yolks until they thicken a bit - about 2 minutes or so 4. (Optional) Run the cottage cheese through a food processor (I don't like the texture 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 the egg whites. 6. Let it sit a few moments before spooning onto a hot griddle. I like to use a Tablespoon, 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 spoon the batter onto the griddle, but before you flip. 8. Top with fruit if desired. Enjoy!

Breakfast Atomic Smoothie

1 cup Fat Free Milk cup orange juice cup vanilla non-fat yogurt (or vanilla greek yogurt) 1 tbsp. Peanut Butter 1 banana cut into small pieces 1 small kiwi, cut into small pieces 1 tbsp toasted wheat germ 2 tbsp sunflower seeds Mix all into blender. Drink. Makes 2 servings. Per serving: 303 calories, 13 grams protein, 9.6 grams fat, 4 grams fiber

Three Bean Chili

2 tsp olive oil 1 1/2 cups chopped onion 1 can 15 oz white soy beans 1 can 15 oz black soy beans (can use black beans) 1 can 15 oz red beans 2 cans 14.5 oz diced tomatoes 1can 15 oz tomato sauce 2 Tbs brown sugar (this can be omitted to lower carbohydrates) 1/2 tsp salt 1 tsp black pepper 2 tsp ground cumin 2Tbs minced garlic 1 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 and rinse three beans and add to onions. Stir in all remaining ingredients. bring to a boil 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

Tender Chicken
1 lb. chicken breast meat 1 cup skim milk 1 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 the following recipe Submitted by Amy Rickman

Healthy Buffalo Wings

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 on the top. Or, dip chicken in light blue cheese dressing. Or, melt some blue cheese and pour over the chicken. Submitted by Amy Rickman

Texas Rice
cup onion diced cup green pepper diced 1T. Extra virgin olive oil 1 cup long grain brown rice 1 14oz can diced tomatoes 1 small can diced chilies 1 tsp. turmeric 2 tsp. ground cumin 1 tsp. salt 1 tsp. garlic powder 2 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, cover and simmer for 20 minutes or until the rice is tender and has absorbed all of the liquid. (Add more liquid if necessary). Stir in cilantro and serve Submitted by Amy Rickman

Moist Pork

1 lb. pork chops (you can also use this for a pork roast) 1 cup water 2 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, mix well. Add pork and marinate overnight. Drain well (you can rinse if desired) and use in your favorite recipes

Ideas: Chop pork into bite size pieces, marinate, drain and place on skewers with onions, pepper, cherry tomatoes, zucchini or your favorite veggies and grill or broil. Marinate a whole or half pork loin, drain, rub with your favorite spice rub (the taco seasoning is yummy) and smoke on a BBQ. Submitted by Amy Rickman

Grilled Flank Steak with Roasted Corn Vinaigrette

3 cups fresh corn kernels (cut from 4 or 5 ears of corn) or frozen corn kernels, thawed 1/2 cup vegetable stock or broth 2 tablespoons fresh lime juice 2 tablespoons chopped red bell pepper (capsicum) 2 tablespoons extra-virgin olive oil 1 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/4 cup chopped fresh cilantro (fresh coriander) 1 tablespoon ground cumin 2 teaspoons dried oregano 1/4 teaspoon red pepper flakes 3/4 pound (12 ounces) flank steak 1 large head romaine lettuce, trimmed and torn into bite-sized pieces 4 cups cherry tomatoes, halved 3/4 cup thinly sliced red onion 1 1/2 cups cooked black beans Place a dry, large cast iron or heavy nonstick frying pan over medium-high heat. Add the corn and cook, stirring often, until the corn begins to brown, 4 to 5 minutes. Remove from the heat and set aside. In a food processor, combine the stock, lime juice, bell pepper and 1 cup of the roasted corn. Pulse to puree. Add the olive oil, 1/2 teaspoon of the salt, 1/4 teaspoon of the black pepper and the cilantro. Pulse to blend. Set the vinaigrette aside. Prepare a hot fire in a charcoal grill or preheat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking 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 black pepper. Rub on both sides of the steak. Place the steak on the grill rack or broiler pan and grill or broil, turning once, until browned, 4 to 5 minutes on each side. Cut into the center 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 2 inches long.

In a large bowl, combine the lettuce, tomatoes, onion, black beans and remaining roasted 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

Pineapple Chicken Salad with Balsalmic Vinaigrette

4 boneless, skinless chicken breasts, each about 5 ounces 1 tablespoon olive oil 1 can (8 ounces) unsweetened pineapple chunks, drained except for 2 tablespoons 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 Submitted by Erica Page Carbs-8g Fat-9g Fiber-2g

Spinach Berry Salad

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 vinegar 2 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 Submitted by Erica Page

Carb-25g

Fat-5g

Fiber 4g

Beans and Brown Rice

1 can of chick peas 1 can of red beans 1 can of black beans 1 can of pinto beans ( you can add or delete any bean you want) 1 Onion 1 Green Pepper 1 Red Pepper

1 Yellow Pepper 3 Tomatoes (or 1 can diced tomatoes) Chili Spices 1 T Cumin 1 Cup chopped Cilantro Saut 1 whole onion 1 whole green pepper 1 red pepper 1 yellow pepper. Saut veggies until they sweat then add 3 tomatoes or 1 can of diced tomatoes fresh or can work fine add chilli spices and 1 T cumin let cool. Then combine beans and cooked veggies and a bunch of fresh cilantro Cook brown rice according to directions and combine for beans and rice

Submitted by Laura Laramee

Oriental Coleslaw
This is different take on the traditional coleslaw and lots of crunch to get a good jaw workout 2 T balsamic vinegar 1/4 C olive oil 1 T stevia or sucanat 1 t sesame sauce 1 t ginger 1 T soy sauce or I use tamari sauce Stir following in separate bowl 3 C red cabbage and green cabbage chopped ( half head of each) 3 scallions chopped 2 T sesame seeds 1 C toasted amonds ( slivered) Pour top mixture over bottom mixture. Let stand about 15 minutes Submitted by Laura Laramee

Chicken Chili

cup chicken broth 1 pound turkey breast cut into pieces 1 can 28 ounces diced tomatoes 1 can 15 ounces black beans 1 can 8 ounce tomato sauce 1 cup peeled cubed butternut squash 1 onion cup corn cup cranberries 1 jalapeo pepper chopped (or can diced green chilies) 1 tbsp chili powder 3 cloves garlic minced 2 cups fresh spinach 4 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 on medium setting for 3-4 hours. Stir in fresh spinach just before serving. Can be put into crock pot at low for 8 hours. 301 calories, 7 grams fat, (4 grams saturated), 35 grams carbs, 8 grams fiber, 29 grams protein Submitted by Laura Laramee

Grilled Chicken with Melon and Coriander Salsa

Salsa 10 ounces seeded diced watermelon 6 ounces seeded diced cantaloupe 1 small red onion- finely chopped 1-2 green chilis- seeded and chopped 4 tbsp chopped fresh coriander/cilantro 2 tbsp fresh lime juice

Chicken Shred 4 chicken breasts and season with a pinch of celery salt and Cayenne Pepper. Brush with oil. Barbecue and serve with salsa and blue corn chips Submitted by Amy Wolfe

Salmon Steak
Crush & keep in a container in the spice cabinet: 2 Tbls Coriander 2 Tbls Mustard Seed 2 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 minutes depending on the thickness of the salmon. I personally like my salmon medium rare and never over cook. The most delicious salmon recipe!! Submitted by Laurel Fortin

Vegetable and Turkey Burger Chili

2 1/2 C chopped zucchini 1 med Onion 1 Red pepper 1 green pepper 6 mushrooms 2 cans of tomatoes 1 can of canneloni beans 12 oz turkey burger 1 package of chili seasoning Chop all veggies and cook til firm, not soft...(I put in a pan w/ a small amount of water and stir fry) Makes 12 cups per serving: Calories 128.6

Fat 2.43 sat fat .63 poly .033 carbs 16.25 Protein 9.96 fiber 3.85 Submitted by Laurel Fortin

High Fiber/High Protein Pumpkin Pancakes

1/2 cup egg substitute 1/4 cup Fiber One Cereal 1 scoop vanilla protein powder 2 tbsp pancake mix 2 tbsp pumpkin puree dash of cinnamon Place the cereal in a small bowl and cover with hot water. Let sit for a few minutes, until softened. Drain and add to a blender along with remaining ingredients. 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 more quickly than regular pancakes. Servings Per Recipe: 1 Amount Per Serving Calories: 283.4 Total Fat: 1.5 g Cholesterol: 30.0 mg Sodium: 425.3 mg Total Carbs: 34.5 g Dietary Fiber: 8.5 g Protein: 39.1 g Submitted by Erica Page

Open-Faced Tostada Salad

Serves 4 2 Whole Wheat Tortillas cup frozen corn, thawed 1 can kidney or black beans rinsed cup cooked brown rice 6 ounces low fat cheddar cheese, shredded (optional) cup salad greens 1 tomato chopped cup salsa 2 tablespoons chopped scallions Handful chopped cilantro

Preheat oven to 400 degrees. Put tortillas in oven proof dish. Add corn, beans and 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

Green Beans with Tomatoes and Garlic

Serves 4 1 pound Green Beans cup coarsely chopped seeded tomato 1 tbsp capers, rinsed 1 tsp olive oil 1 clove garlic, minced 1/8 tsp salt OPTIONAL: 1 anchovy fillet, mashed, or tsp anchovy paste The sweetness of green beans melds wonderfully with the traditional French blend of tomatoes, olive oil, garlic and capers. To make this dish more authentic, use delicate thin French green beans.

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, until tender (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 tomato mixture. Serve immediately. Carbs 8 grams Calories 55 Protein 1 gram Sodium 139 mg Fiber 4 grams Sugars 3 grams Fat 2 grams (2 grams saturated)

Submitted by Cheryl Lacaillade

Bibb (Boston) Lettuce Salad with Orange and Avocado

*You can use one large orange instead of navel oranges and cut the peeled segments in half* 1 small head Bibb or Butter (Boston) Lettuce torn into pieces ripe avocado, pitted, peeled, and cut into inch chunks 2 small navel oranges, peeled and separated into segments cup orange juice 1 tbsp minced shallots 2 tsp honey mustard tsp salt tsp freshly ground pepper In a large bowl, combine lettuce, avocado and orange segments In a small bowl, combine orange juice, shallots, mustard, salt and pepper, and stir to mix well. Pour the juice mixture over the lettuce and toss well. Transfer to individual plates and serve immediately

Serves 4 Calories 103 Protein 3 grams Sodium 159 mg Cholesterol 0 Carbs 17 grams Fiber 5 grams Sugars 11 grams Fat 4 grams (1 gram sat)

Submitted by Cheryl Lacaillade

Super Easy Petite Cheddar Cheese Souffles

32 oz. carton egg substitute (a little less) 8 oz. fat free cream cheese 2 cups 2% shredded sharp cheddar cheese 1 cup shredded parmesan cheese salt & pepper to taste 1 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 20 minutes or just until center is set. Do not overbake. Great lunch with a salad. Submitted by Susan Meredith

Shrimp Gumbo
1 C Onion c Green Pepper

 c Carrots 1 C Mushrooms 1 C Canned Tomatoes 1 C Chicken Broth (low sodium) 12 Medium Shrimp Chop veggies to the size you like, saut with water in a pan until cooked. Add broth, tomatoes, and boil. Add shrimp for three minutes, until pink and cooked. Season with Creole seasonings to taste 5 Cups yields 319 calories 2.9 grams fat 59.8 grams carbs 16.7 grams protein Per Cup: 63.8 calories, .6 fat, 12 carbs, 3.3 protein Submitted by Laurel Fortin

Turkey Burger Tomato Veggie Soup

6 ounces turkey burger (cooked, drained, then weighed) c Red Pepper c Green Pepper 1 C Onion 3 cloves garlic 2 scallions with tails c Carrots c Celery 1 C Broccoli 1 C Asparagus 1 C Mushrooms 1 c Canned tomatoes 3 C Water 2 packages low sodium beef boulion 3 TBSP Braggs (organic soy sauce) low sodium if possible All veggies in water, mix all together season with garlic and onion powders Per Serving: Calories 86 11 Carbs 6 Protein

2 Fat 2.6 Fiber Submitted by Laurel Fortin

Seafood Soup
5.25 ounces Haddock 6 ounces Scallops 4 ounces Clams 1/3 C Seafood Stock 1 C Onion 4 Mushrooms C Broccoli Cook all seafood without fat. Saute Veggies in Water. Per Serving: 92 Calories 1 Fat 5 Carbs 12 Protein Submitted by Laurel Fortin

Spinach Salad
Per Plate: 2-3 Cups Baby Spinach 3 Large Strawberries sliced 1/8 c Walnuts or Almonds Optional: 4 Ounces Tuna, Chicken or Salmon

Dressing 2 TBSP Dijon Mustard 1 tsp Honey

1.5 tsp Lemon Juice 1/8 c Extra Virgin Olive Oil 1/8 c Water 40 Calories 3.5 Fat 2 Carbs Submitted by Missy Ferland

Swift Spinach Souffle

10 ounce package frozen chopped spinach, thawed (or about 1 cup cooked, chopped spinach) 1 C Skim Milk 3 Eggs tsp salt tsp Cayenne Pepper 1 C Grated Sharp Cheddar Cheese (about 4 ounces) Can certainly use less cheese or us a 50% reduced or 75% reduced fat cheese 1 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 a blender or bowl. Blend one minute or beat until completely mixed and slightly whipped looking. Pour into a sprayed (with Pam) 8 inch by 8 inch baking dish. Mix remaining cheese and crumbs and sprinkle over top of dish. Bake 30-40 minutes, until the casserole is bubbling and brown. Serves 4-6.

Submitted by Margaret Hartman

Italian Vegetable Soup with Beans and Pesto

1 TBSP Extra Virgin Olive Oil 1 Large Onion cut into small dices 3 medium carrots, peeled and sliced inch thick 3 medium celery stalks, sliced inch thick 1 medium bell pepper (red or yellow) stemmed, seeded and cut into medium dice 1 pound all purpose potatoes (about 4 medium) unpeeled and cut into medium dice (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, undrained 6 cups (1 quarts) low-sodium chicken broth in can or carton 7 ounces (about 7 cups) loosely packed baby spinach 1 C frozen green peas (can use less to cut down carbs) Salt and Ground black pepper Prepared Pesto (found in grocers refrigerated section) Heat oil in a soup kettle over medium-high flame. Add onions, and saut until tender, about 5 minutes. Add carrots, celery, peppers, potatoes, tomatoes, beans and chicken broth; bring to a boil. Reduce heat to low and simmer until vegetables are just tender, about 15 minutes. Add spinach and peas; continue to simmer until spinach wilts, 3 to 4 minutes longer. Season to taste with salt and pepper. 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 extra protein and less carbohydrates Serves 10 Per Serving: 220 calories 12 g Protein 32 g Carbs 8 g Fat ( 2g Sat Fat) 5 mg Cholesterol 9 g Fiber 616 mg Sodium Submitted by Margaret Hartman

Snacks/Desserts
Tuscan White Bean Spread
10 Sun- Dried Tomato Halves 4 cups cooked white beans or 2 cans (about 15 ounces each) cannellini or other white beans, rinsed and drained 3 cloves garlic, minced 1 teaspoons extra-virgin olive oil 1 teaspoons fresh lemon juice, or to taste cup minced fresh herbs, such as parsley, basil, and thyme Salt Freshly Ground Pepper Fresh or grilled pita bread for serving Place sun-dried tomatoes in a small heatproof bowl. Add hot water to cover and let stand until soft and pliable, 5 to 10 minutes. Drain well and chop finely. (You should have a little over cup). In a food processor, combine the beans, garlic, oil, lemon juice, teaspoon salt, and freshly ground white pepper to taste. Process until smooth. Add the sundried tomatoes and herbs and process, pulsing the machine on and off, just until blended. Taste, adding more lemon juice, salt, or pepper as needed. Scrape the mixture into a serving bowl. Serve at once with pita bread, or cover and refrigerate for up to 3 days. 112 calories, 1 gram fat, 7 grams protein, 20 grams carbs Submitted by Julie Poulin

Protein Yogurt Shake

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 fat intake requirements You can also use water instead of milk depending on your carbohydrate intake requirements Submitted by Amy Rickman

Chocolate Mousse
cup part skim ricotta cheese 2 teaspoons cocoa powder 1 packet sweetner (Stevia preferably) Submitted by Brenda Fort

Crisp Applesauce Cookies

1 2/3 cup flour, sifted 1 tsp cinnamon tsp nutmeg tsp cloves tsp allspice tsp salt 1 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 bran cereal Preheat oven to 375. Sift first seven ingredients together. Beat margarine (or butter) sweetener, and egg until light and fluffy. Add flour mixture and applesauce alternately; mix well after each addition. Fold in raisins and cereal. Drop by teaspoonfuls onto well-greased cookie sheet. Bake until golden brown or approx 15 minutes. Calories per serving: 35 Serving: 1 cookie Yields: 4 ounces Submitted by Cheryl Lacaillade

Dried Fruit Candy Balls

2/3 C Raisins 2/3 C Chopped Dried Apricots 2/3 C Chopped Pitted Dates 1 tsp Grated Fresh Lemon Peel 1 tsp Grated Fresh Orange Peel 1 C Almonds, whole or chopped tsp Ground Cardamom tsp Ground Cinamon 1/16 tsp Ground Cloves

Combine all ingredients in a food processor. With a steel blade, process until mixture 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 container when they are cold and will keep well for several weeks if covered tightly). Makes 20 Candies Each Candy Provides: 44 Calories 1 g Protein 2 g Fat (0 Sat. Fat) 7 g Carbs 1 mg Sodium 0 mg Cholesterol

Submitted by Julie Poulin

Cranberry Orange Muffins

1 bag cranberries chopped 12oz 1 cup pecans chopped 1 entire orange chopped 2 cups quick oats 1 cup ground flaxseed 1 cup whole wheat flour (can cut down to cup and add cup protein powder 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 soda 1 tbl baking powder 1/4 cup olive oil 1 cup orange juice 2 eggs well beaten

Prepare cranberries , nuts, and orange set aside Combine oats flaxseed , flour, sugar, baking powder and sugar . add oil eggs oj and ground up orange mixing until moistened. fold in ground cranberries and nuts . put in muffin tins bake for 25- 30 minutes, or until done makes 2 dozen muffins oven temp, at 350 Submitted by Laura Laramee

Soynut and Banana

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 or refrigerate. Submitted by Megan Becker

Pumpkin Chocolate Chip Muffins

1 can of pumpkin 1 C walnuts 2 C oatmeal ( ground up into flour) 1 C whole wheat flour 1 C sucanat 1 C ground flaxseed meal 1 t baking powder 1 t baking soda 1/4 C olive oil 3/4 C pineapple juice 3/4 C egg whites or (2 eggs) C chocolate chips chopped

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

Submitted by Laura Laramee

Extras
Cocoa
6 tbsp unsweetened cocoa tsp salt 2 cups water 6 cups non-fat milk Non-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: 70 Yields: 8 cups Submitted by Cheryl Lacaillade

Easy Salad Dressing

1 egg, well beaten tsp salt Dash of pepper tsp dry mustard cup vinegar cup skim milk Non-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 salads Calories per serving: 6 Yields: 1 cups Serving size: 1tbsp Submitted by Cheryl Lacaillade

Non-Fat Milk Dressing

1 cup white vinegar 2 cups nonfat milk Non-nutritive sweetener equivalent to cups sugar (Pref. Stevia) Beat all ingredients thoroughly with rotary beater. Store in refrigerator. May be used for lettuce, coleslaw and so on. Calories per serving: 4 Yields: 3 cups Serving size: 1 TBSP Submitted by Cheryl Lacaillade

Mango Salsa
2 Mangoes peeled, seeded, chopped Red Onion 1 Entire Stalk Celery 1 package Cherry Tomatoes 1 Big Red Pepper 1 Small handful Fresh Cilantro Cut up all ingredients, then use in large bowl. Makes two pints Use on Fish, Chicken, or mix in Tuna Submitted by Missy Ferland

Taco Seasoning
2T. chili powder tsp. garlic powder tsp. onion powder tsp. red pepper flakes (more if you like it hotter) tsp. oregano 1 tsp. paprika 3 tsp. cumin 2 tsp. sea salt 2 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 Submitted by Amy Rickman

Fish Rub

1 T. garlic salt 1 T. fennel seed 1 tsp. peppercorns 1 T. dried thyme 1 T. dried tarragon Process in a coffee grinder until well blended. This rub is our favorite on grilled Tilapia. Try on any fish! Submitted by Amy Rickman

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