What I Eat

Purple Smoothie

Serves: 1

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

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

Strawberry Cream Cheese and Banana Waffle

Serves: 1

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

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

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

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

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

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

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

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

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)

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

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

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

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.)

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

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

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

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

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

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.)

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

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

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

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

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.