Pam’s Guacamole

Great to use on top of Turkey Burgers and on top of egg whites.

Ingredients:

2 ripe avocados
2 tomatoes
1 lime (just the juice)
2 Tbsp. red onion, finely chopped
1/4 c. cilantro, freshly chopped
1 tsp. cumin
salt and pepper to taste
splash of tequila (optional)

Calories 67, Fat 4.1, Protein 1.1, Carbs 4.6, Fiber 2.2

Holiday Nog

Ingredients:

3 c. skim milk
1/4 c. egg substitute
2 egg whites
1/4 c. Splenda, granulated
1/4 tsp. vanilla
1/2 tsp. rum extract
1 tsp. cinnamon
1/2 tsp. nutmeg

Directions:

In a large saucepan over medium heat, combine 2 1/2 cups skim milk, egg substitutes, egg whites, and sugar. Cook until mixture becomes thick. Remove from heat and stir in vanilla and rum extract. Cover mixture and refrigerate several hours or overnight.  If mixture becomes too thick, add remaining milk and mix well.

Divide among glasses and sprinkle with cinnamon and nutmeg.

Calories 81, Fat 0, Protein 9, Carbs 9.5, Fiber 0

Pumpkin Muffins

by Angie O

Ingredients:

1 1/2 cups canned Pumpkin
1 1/2 cups oat bran
12 splenda or you can use stevia if you prefer
1 oz Fat Free Creme Cheese
2 eggs
1 Banana
1 tsp baking powder
1 tsp cinnamon
1/8 cup walnuts

Directions:

Mix all above together and drop into muffin tins. Bake 375 for about 20 mins.

Makes 8. Wrap them individually in foil and throw in the freezer. When you are ready to eat one, wrap it in a paper towel and micro for 2 mins.

Calories 163, Fat 5.5, Protein 8, Carbs 24.5, Fiber 7

Raspberry Shake

This is sweet, filling and delicious! It has 25g protein and 4.5g fiber (from the raspberries!). There are MANY variations of this awesome shake, but this one is my daily staple.

Ingredients:

1 scoop of Jay Robb vanilla whey (www.jayrobb.com or Kroger grocery store, organic aisle)
8-10 oz filtered water
½ T. flax oil (good fat that actually ‘moves’ fat!)
A titche of liquid stevia
½ c. Frozen Raspberries.

Protein 25g, Fiber 4.5g

Mocha Shake

Although there are SO many creative options for a great protein shake—- including peanut butter, frozen bananas, any kind of fruit (fresh or frozen), soy, water, or another combination, HERE is my FAVORITE mid-afternoon meal!

Ingredients:

Jay Robb chocolate whey – 1 scoop
1/4 c. Soy Slender (chocolate)
3 oz h20
3 oz coffee (I use leftover from breakfast)
3/4 c. crushed ice
cinnamon to taste
Stevia (sweetener to taste)
1/2 t. organic 70%+ cocoa powder
BLEND— oh my goodness, THIS is a great pick me up and a GREAT protein surge and a DELICIOUS choice!
Totals: 145 calories/ 1.5 fat/ 28.5 protein/ 3.5 carbs/ 2 fiber

(if you want to add more fiber and a fruit blend, add 1/2 c. frozen raspberries and that will add 45/0/1/10/4.5 or a total of 190 calories/ 1.5 fat/ 29.5 protein/ 13.5 carbs/ 6.5 fiber)

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