What I Eat

Sweet & Salty Snack

Serves: 2

Ingredients:
1 tablespoon unsalted butter
1/2 teaspoon cinnamon sugar
1 1/3 cup rice cereal squares
1 mini box raisins
1/4 cup lightly salted cashews halves & pieces

Directions:
Microwave butter in a microwave safe bowl for 40 seconds or until melted. Stir cinnamon sugar and butter together until well combined. Put cereal in a microwave safe bowl. Drizzle butter mixture over cereal and stir. Microwave cereal mixture for 1 minute. Stir in raisins and cashews. Cool completely before eating. Have with a glass of water.

Sweet Granola

Serves: approximately 11

Ingredients:
1 1/2 cups quick-cooking rolled oats
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
2 tablespoons flax seeds
1/4 cup olive oil
1/4 cup 100% maple syrup
1/2 cup lightly salted cashews
1/2 cup dried banana chips
1/4 cup raisins

Directions:
Preheat oven to 300 degrees. Stir together oats, salt, cinnamon, flax seeds, olive oil, and maple syrup. Spread mixture in an even layer in a 9 x 9″ casserole dish. Bake for 10 minutes. Stir and spread into an even layer again. Sprinkle mixture with cashews. Bake for another 10 minutes. Cool completely. Transfer the granola to a bowl using a turner to scrape the hardened bits of granola off the bottom of the casserole dish. Stir in banana chips and raisins. Store in an airtight container. Have 1/4 cup serving with a glass of water.

Chocolate Cherry Muffin Bites

Makes: 48 mini muffins

Ingredients:
1 gluten free chocolate cake and muffin mix that makes 12 muffins and the ingredients to make it (The brand I bought was made with almond flour and all whole food ingredients. When baked, I liked the texture better than most of the gluten free muffins I’ve tried.)
1/4 cup chopped maraschino cherries and 3 tablespoons maraschino juice

Directions:
Make batter according to package directions. Stir in cherries and juice until well combined. Fill muffin tins with paper liners. Bake approximately five minutes less than the directions for full size muffins. The directions on the package I bought said muffins are done when a toothpick inserted in the center of the muffin, “Comes out with few crumbs.” Cool completely. Store muffins in the refrigerator or freezer, especially if the baking mix does not contain any preservatives. To stay under 10g sugar, only eat 1 or 2 mini muffins with a good source of protein, such as a handful of nuts. Have with a glass of water.

Ultimate Ice Cream Sandwich

Serves: 2

Ingredients:
1 strawberry, or any flavor, ice cream sandwich that has 16g sugar or less
fresh fruit
aerosol whipped cream

Directions:
Cut ice cream sandwich in half, so each half has less than 10g sugar. Top with fresh fruit and a small squirt of whipped cream.

Pumpkin Pancakes

Serves: 3

Ingredients:
gluten free pancake mix and the ingredients to make 9 4-inch pancakes
1/2 cup 100% pure pumpkin
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
5-60% cacao bittersweet chocolate chips
2 tablespoons refrigerated plain cream cheese spread
aerosol whipped cream

Directions:
Prepare pancake mix according to package directions. Add canned pumpkin and spices. Stir until well combined. Cook pancakes according to package directions. Carefully chop chocolate chips. Microwave cream cheese for 10 seconds. Spread a pancake with cream cheese. Top it with another pancake and spread with cream cheese. Put a third pancake on top of the stack. Top with a small squirt of whipped cream and sprinkle with chocolate. Eat with a good source of protein that has less than 2g sugar, such as: a slice of ham, a handful of nuts, or a scrambled egg. Have with a glass of water.



Egg Cups

Makes: 6

Ingredients:
2 frozen microwaveable sausage links
1/8 cup frozen broccoli
2 eggs
1/8 cup whole milk
1/4 cup Mexican shredded cheese blend, such as: Monterey Jack, Cheddar, Asadero, and Queso Quesadilla cheese
1/2 tablespoon unsalted butter, melted

Directions:
Preheat oven to 350 degrees. Microwave sausage and broccoli according to package directions. Cut sausage and broccoli into small pieces. Whisk eggs and milk together. Stir in sausage, broccoli, and cheese until well combined. Brush butter in non-stick muffin tin cups. Pour 1/3 cup egg mixture in each muffin cup. Bake for 25 minutes. Have with a glass of water.


Chicken Caesar Pasta

Serves: 4

Ingredients:
1 boneless skinless chicken breast
1 tablespoon vegetable oil
pepper, to taste
8 oz. tri-color rotini pasta
1/4 cup mayonaise
2 tablespoons Caesar dressing
1 tablespoon grated Parmesan cheese

Direction:
Preheat oven to 450 degrees. Coat chicken breast with oil and season with pepper. Bake on a baking dish lined with aluminum foil for 30 to 35 minutes or until the juices run clear. Cut chicken into bite-sized pieces. Cook pasta according to package directions. Drain and rinse with cold water. Mix pasta and chicken with remaining ingredients.

Grape Flavored Water

Serves: 1

Ingredients:
2 cups cold water
1/4 teaspoon 100% Concord grape juice or more, if desired

Directions:
Stir ingredients together. For more grape flavor, you can add more juice. However do not use more than 1/4 cup juice to keep the sugar content in the drink under 10g per serving.

Chicken and Wild Rice

Serves: 6

Ingredients:
1 large boneless skinless chicken breast
1 tablespoon vegetable oil
pepper, to taste
2 1/4 cups water
1-10.5 oz. can condensed cream of chicken soup
1/3 cup whole milk
onion powder, to taste
6 oz. pkg. long grain and wild rice and its seasoning packet (I use this product occasionally even though it contains enriched long grain rice.) 
2 long celery stalks, rinsed and cut into moon shapes
1/4 cup slivered almonds (optional)

Directions:
Preheat oven to 450 degrees. Coat chicken breast with oil and season with pepper. Bake on a baking dish lined with aluminum foil for 30 to 35 minutes or until the juices run clear. Reduce oven temperature to 350 degrees. Cut chicken into bite-sized pieces. Microwave water in a microwavable-safe bowl for 3 minutes. Whisk hot water, soup, milk, onion powder, and seasoning packet together until well blended. Stir in chicken, rice, and celery. Put mixture in a 9 X 13 baking dish. Cover with aluminum foil and bake for 45 minutes. Remove aluminum foil lid and bake for another 15 minutes. If there is still liquid in the baking dish, broil on high until liquid is absorbed checking frequently to prevent burning. Sprinkle with almonds, if desired. Have with a glass of water.

Peanut Chicken

Serves: 6

Ingredients:
1/3 cup (approximately 1 orange) freshly squeezed orange juice
1/4 cup creamy organic peanut butter
1/2 teaspoon ground ginger
1 1/2 lbs. boneless skinless chicken breast
lightly salted dry roasted peanuts, to taste

Directions:
Preheat oven to 400 degrees. Whisk orange juice, peanut butter, and ginger together. Dip chicken breasts in mixture and coat thoroughly. Place chicken breasts on a baking sheet lined with aluminum foil. Bake for 30 to 35 minutes or until chicken is no longer pink when cut through the thickest part. Sprinkle with a handful of peanuts. Have with healthy carb and a glass of water.

Breakfast Burrito

Serves: 1

Ingredients:
1-1.5 oz. microwaveable ham steak, or any cooked ham
1/4 cup frozen broccoli, chopped
2 eggs
2 tablespoons whole milk
pepper, to taste
1/2 tablespoon unsalted butter
1/4 cup shredded cheddar cheese
1-10 inch organic whole wheat tortilla shell

Directions:
Microwave ham and broccoli according to package directions. Scramble eggs, milk, and pepper together. Melt butter in an 8″ non-stick skillet. Cook eggs, stirring gently, until light and fluffy. Add ham, broccoli, and cheese . When cheese is melted, put mixture on a whole wheat tortilla shell and wrap up like a burrito. Have with a glass of water.

Quinoa with Chicken and Vegetables

Serves: 4

Ingredients:
1 large boneless skinless chicken breast
1 tablespoon vegetable oil
pepper, to taste
1 cup carrots (approximately 2 or 3), rinsed, peeled, and cut into coin-shaped pieces
1 cup green beans, rinsed, with the ends removed and the beans broken in half
1 cup whole wheat quinoa
2 cups water
14.5 oz. can chicken broth
1/2 teaspoon garlic powder

Directions:
Preheat oven to 450 degrees. Coat chicken breast with oil. Place chicken on a foil lined pan and season with pepper. Bake for 25 to 30 minutes or until chicken is no longer pink and juices run clear. Cut into bite-sized pieces. Put quinoa in a fine-mesh strainer and rinse with cold water until water runs clear. Drain. Bring water to a boil. Add quinoa. Stir and reduce heat to low. Cover and cook for 12 to 16 minutes or until water is absorbed. Fluff quinoa with a fork. Bring chicken broth to a boil. Add carrots, green beans, and garlic powder. Cook on medium-high heat for 7 minutes or until carrots are tender-crisp. Stir in chicken. Serve chicken and vegetable mixture over quinoa. Have with a serving of milk or a glass of water.

Breakfast Potatoes

Serves: 2 to 4

Ingredients:
2 Russet potatoes
2 tablespoons unsalted butter
2 slices thick cut bacon
1/8 teaspoon pepper
1/4 teaspoon onion powder
1/2 teaspoon parsley flakes
1/4 teaspoon basil leaves
1/4 cup shredded Romano cheese

Directions:
Wash and dice potatoes. Cut bacon into bite-sized pieces. Melt butter in a 12-inch skillet over medium heat. Add potatoes and bacon and stir. Add spices. Continue cooking stirring occasionally until potatoes are golden brown and bacon is crisp. Remove from heat and immediately sprinkle with cheese. Have with a glass of water.

Organic Potato Tot Hotdish

Serves: 6

Ingredients:
1-16 oz. (1 lb.) bag organic frozen shredded potato tots
1-16 oz. (1 lb.) organic 100% grassfed 90% lean 10% fat ground beef
onion powder, to taste
1-10 1/2 oz. can ready-to-serve low sodium cream of mushroom soup
1 cup canned organic whole kernel sweet corn
2 tablespoons grated Parmesan cheese, preferably organic

Directions:
Preheat oven according to potato tot package directions. In a large pan, crumble and brown ground beef seasoned with onion powder. When meat is no longer pink, remove from heat. Drain grease, if there is any. Stir in soup and corn. Put meat mixture in a 9 inch pie plate and sprinkle with cheese. Put frozen potato tots on a baking sheet. Put baking sheet and pie plate in the oven at the same time. Bake both according to potato tot package directions or until tots are golden brown and meat mixture is hot and bubbly. Remove baking sheet and pie plate from the oven. Carefully put hot potato tots on top of meat mixture. Have with a glass water.



Chocolate Peanut Butter Banana Smoothie

Serves: 1

Ingredients:
1 cup whole milk
1 teaspoon 100% Cacao powder
1 tablespoon organic smooth peanut butter (the brand I buy just has organic peanuts and sea salt in it.)
1 banana, preferably organic
3 ice cubes

Directions:
Put ingredients in a blender and blend until smooth and frothy.

Purple Smoothie

Serves: 1

Ingredients:
1/2 cup blueberries, preferably organic
3 or 4 oz. lemon yogurt with less than 10g sugar (The all natural brand I bought had 8g sugar and 9g protein in 4 oz. Another leading brand I’ve bought in the past had 9.5g sugar and 3g protein in 3 oz.)
1/4 cup whole milk
2 ice cubes

Directions:
Rinse blueberries. Put blueberries and the other ingredients in a blender. Blend until smooth and frothy.

Strawberry Cream Cheese and Banana Waffle

Serves: 1

Ingredients:
1 frozen waffle that is not made with an enriched flour (The gluten free homestyle waffles I buy have 2g sugar per waffle.)
2 tablespoons strawberry cream cheese (The brand I buy has 2g sugar per tablespoon.)
1 small banana

Directions:
Toast waffle according to package directions. Spread with strawberry cream cheese. Top with banana slices. Eat with a good source of protein that has 4g sugar or less, such as a hard boiled egg or one serving of nuts. Have with a glass of water.

Baked Taquitos

Makes: 6

Ingredients:
6-10 inch organic tortilla shells that are not made with an enriched flour
2 tablespoons extra virgin olive oil, separated
1/2 lb. lean ground beef (I buy 93% lean/7% fat)
1 teaspoon taco seasoning mix
1/4 cup water

Directions:
Preheat oven to 375 degrees. Prick tortilla shells all over with a fork to prevent them from bubbling when baking. Brush 1/2 teaspoon extra virgin olive oil on each side of the tortilla shells. In a small nonstick frying pan, crumble and brown ground beef. When ground beef is no longer pink, drain grease. Stir in taco seasoning and water. Simmer for 5 minutes. If there is any liquid left in the pan, drain it so the tortilla shells do not get soggy. Put 1/6 of the seasoned ground beef on one end of each tortilla shell. Wrap tortilla shells tightly and put them seam side down on a baking dish lined with aluminum foil. Bake for 35 minutes or until golden brown and crispy. Be cautious when eating. Filling will be hot. Have with a glass of water.

Mexican Potatoes

Serves: 2

Ingredients:
1 large Russet potato
1 tablespoon vegetable oil
1/4 teaspoon taco seasoning
1/4 cup Mexican shredded cheese blend, such as: Monterey Jack, Cheddar, Asadero, and Queso Quesadilla cheese

Directions:
Preheat oven to 400 degrees. Rinse, scrub, and dry potato with a paper towel. Cut potato into chunks. Mix potato with oil and seasoning until well coated. Bake for 30 minutes. Flip potatoes over. Continue baking for 25 minutes. Sprinkle with cheese and bake for five more minutes. Have with a glass of water.

Chicken Strips with Honey Mustard Sauce

Serves: 3

Ingredients:
14 oz. package natural fresh chicken tenders
1/2 cup whole milk
1 1/2 teaspoons lemon juice
1 cup corn flakes crumbs
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon parsley flakes
1/8 teaspoon pepper
1 tablespoon honey
1 tablespoon mayo
1 tablespoon yellow mustard

Directions:
Preheat oven to 350 degrees. In a small bowl, mix milk and lemon juice together. Put corn flakes crumbs, garlic powder, paprika, parsley flakes, and pepper in a large zipper baggie. Seal and shake to combine. Dip chicken in milk mixture. Put tenders in baggie and shake to coat. Bake on a foil lined pan for approximately 30 minutes or until internal temperature reaches 165 degrees. Mix honey, mayo, and mustard together for dipping. Have with a glass of water.

Baked Potato Topper Kit

Serves: 1

Ingredients:
10 frozen broccoli florets
1/4 cup shredded cheddar cheese
1 slice cooked ham, cut into bite-sized pieces
1 tablespoon unsalted butter, cut into small pieces
1 Russet potato (not pictured)

Directions:
Microwave broccoli according to package directions. Cut cooked broccoli into small pieces. When the broccoli is cool, put cheese, broccoli, ham, and butter into a quart size or smaller freezer baggie. Squeeze all the air out of the baggie and seal. Refrigerate for up to three days or freeze for up to three months. If freezing, unthaw bagged mixture in the refrigerator before using. When you are ready to use, you can cook the potato quickly in the microwave. First, scrub the potato, pat it dry with a paper towel, and poke holes in it with a fork. Then, cook the potato on a paper towel in the microwave for five minutes or until the skin has started to shrivel like your fingers in the bathtub. Put the potato on a microwave safe plate. Cut the hot baked potato in half and score the inside. Top the potato with the refrigerated mixture and microwave for one minute or until the cheese is melted and the ham and broccoli are heated through. Have with a glass of water.

Cheese Omelet with Cinnamon Toast

Serves: 1

Ingredients:
1/2 tablespoon unsalted butter
1 egg
1 tablespoon whole milk
pepper, to taste
Mexican shredded cheese blend, such as: Monterey Jack, Cheddar, Asadero, and Queso Quesadilla cheese, to taste
1 slice bread that is not made with an enriched flour
1/2 tablespoon unsalted butter
cinnamon sugar, to taste

Directions:
Melt 1/2 tablespoon butter in an 8″ non-stick skillet on medium heat. Spread butter around so it coats bottom of pan. While butter is melting, scramble egg, milk, and pepper in a bowl with a fork. Pour egg mixture in pan. Holding pan handle, gently tilt pan to spread egg mixture across bottom of pan. When top of egg mixture is almost set, flip omelet over. Top one side of omelet with cheese and fold other side of omelet over cheese. When omelet is completely set remove from heat. Toast bread. In a small microwave safe bowl, microwave 1/2 tablespoon butter for 30 seconds or until melted. Brush toast with butter and sprinkle with cinnamon sugar. Holding toast on its side, tap toast on a plate a few times so excess cinnamon sugar falls off. Have with a glass of water.


Trick Cookies

Makes: 2 1/2 dozen cookies

Ingredients:
1/2 cup unsalted butter, softened
1 cup firmly packed light brown sugar
1 egg
1 teaspoon vanilla extract
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup quick-cooking oats
1/2 cup 60% cacao bittersweet chocolate chips (The brand I buy has 6g sugar in 16 chips.)

Directions:
Preheat oven to 400 degrees. In a large mixing bowl, cream together butter, sugar, egg and vanilla with an electric mixer. Add flour, soda, and salt. Stir oats and chips in by hand. Drop dough by rounded tablespoons onto a cookie sheet lined with parchment paper. Bake for 11 minutes or until golden brown.

I call these Trick Cookies, because the trick is eating just 1 or 2 at a time since each cookie has approximately 5g sugar. If you don’t have anyone to share them with, freeze the extra cookies. Or, freeze the preformed cookie dough and just bake a couple at a time. This allows you to occasionally enjoy freshly baked cookies without being tempted to eat the entire batch in 1 or 2 days. If you do decide to freeze the cookie dough, flash freezing before storing and adding 2 minutes to baking time is recommended. Store baked cookies in an airtight container.

Cheesy Potato Soup

Serves: 3 or more

Ingredients:
3 Russet potatoes, washed, peeled, and diced
1 cup celery, washed and cut into half moon shapes
1 cup carrots washed, peeled, and cut into medallions
1-10.75 oz. can cream of potato soup
2 cups whole milk
1 cup sour cream
2 tablespoons unsalted butter
1 cups shredded medium cheddar cheese
onion powder, to taste
pepper, to taste

Directions:
Put ingredients into a slow cooker. Cover and cook on high for 4 hours or until potatoes are soft. Carefully stir piping hot soup thoroughly before serving. Have with a glass of water.

Slow Cooker Hot Dogs

Serves: 1 hot dog per person

Ingredients:
natural Angus beef hot dogs (The brand I buy has 1g sugar per link.)
hot dog buns, sliced (I use a hot dog bun made with enriched flour, because I have not found one I like made with whole grain. The brand I buy has 3g sugar per bun.)
1 cup water
your favorite hot dog toppings

Directions:
Put hot dogs and water in a slow cooker and cover. Cook on high for two hours. Put hot dogs in buns, if desired. Add your favorite toppings being careful not to add more than 6g sugar. For example, 1 tablespoon ketchup has approximately 4g sugar. Have with a glass of water.

Banana Blueberry Maple Pancakes

Serves: Two 4 inch pancakes per person

Ingredients:
Gluten free pancake mix and the ingredients to make it (The brand I buy has 1.5g sugar per pancake.)
1 banana per batch
blueberries, to taste
1 teaspoon 100% maple syrup per serving
aerosol whipped cream (The brand I buy has 1g sugar in 2 tablespoons.)

Directions:
Make pancake batter according to package directions. Mash banana and stir into pancake batter. Cook pancakes according to package directions, being careful not to burn them. Top pancakes with blueberries. Drizzle with syrup. Top with a small squirt of whipped cream. Have with a glass of milk or another good source of protein, such as a hard boiled egg. Leftover pancakes freeze well and can be reheated in the toaster.

Chicken Taco Meat

Servings: Approximately 6

Ingredients:
3 boneless skinless chicken breasts (approximately 2 lbs.)
1 cup water
0.78 ounce package taco seasoning

Directions:
Put chicken breasts in a slow cooker. Pour water over the chicken breasts. Sprinkle chicken breasts with taco seasoning. Cover and cook on high for four hours. Shred meat with two forks. Use seasoned meat for tacos. taco salads, or other Mexican dishes.

Smoothie Bowl

Serves: 1

Ingredients:
1 banana (3/4 for smoothie, ¼ for topping)
6 strawberries (5 for smoothie, 1 for topping)
3 oz. orange creme yogurt (or whatever amount is less than 10g sugar according to nutrition label)
1/4 cup milk (I used whole milk.)
fresh pineapple chunks, to taste
fresh blueberries, to taste
½ teaspoon whole or ground flax seeds

Directions:
Rinse berries and hull strawberries. Peel banana. Put ¾ banana, 5 whole strawberries, yogurt, and milk in a blender and blend until smooth. Pour into a bowl. Cut ¼ banana into four slices and 1 strawberry into six slices. Top smoothie bowl with pineapple, blueberries, sliced bananas, sliced strawberries, and flax seeds. Have with a glass of water.