What I Make

Blueberry Cream Cheese Waffle

Serves: 1

9 fresh blueberries
1 gluten free frozen waffle. (The brand I buy has 2g sugar in 1 waffle.)
cream cheese, to taste (I buy the full fat version. The brand I buy has 1g sugar in 2 tablespoons.)

Rinse blueberries and pat dry with paper towels. Toast waffle according to package directions. Spread waffle with cream cheese and top with blueberries. Have with a good source of protein, such as a glass of milk or a handful of nuts.

What I Make

Salisbury Steak with Potatoes

Serves: 3

3/4 lb. lean ground beef (I buy 93% lean/7% fat)
1/4 cup Italian breadcrumbs
1 teaspoon Worcestershire sauce
3 dashes pepper
vegetable oil
3 cups beef broth
1 red onion
8 oz. sliced baby Bella mushrooms
little potatoes that are microwaveable in the package they are sold in and come with their own seasoning packet
3 tablespoons unsalted butter, melted

Mix together first five ingredients. Shape into three equal-sized burger patties. Grease a skillet with vegetable oil. Heat skillet to 350 degrees. Cook the burger patties until cooked through and no longer pink. Add beef broth. Cut onion into large chunks. Add onion and mushrooms to skillet. Cook for approximately 10 minutes. Microwave potatoes according to package directions. Sprinkle with seasoning. cut potatoes in half. Pour butter over potatoes. Have with a glass of water.

What I Make

Grilled Ham & Cheese With Tangerine Segments

Serves: 1

1-1.5 oz. ham steak*
2 tablespoons unsalted butter, melted
2 slices of bread that is not made with enriched flour
2 slices cheese (I used American cheese. However, it would be better to use a cheese that is not processed.)
1 tangerine

*I like to use a fully cooked hickory smoked ham steak. According to the package directions, it can be heated up in the microwave in a covered dish with 1/4 cup water for 4 minutes. If your grocery store doesn’t sell that, any cooked ham will work.

Heat ham and blot moisture off with a paper towel. Brush butter on one side of each slice of bread. Pour remaining butter into a non-stick skillet and brush around the bottom of the pan. Put a slice of bread, butter side down, in the skillet. Top bread with a slice of cheese and a piece of ham. Top the ham with another slice of cheese and the other slice of bread, butter side up. Cook on medium heat. Flip sandwich over until golden brown on both sides. Peel tangerine and separate segments. Have with a glass of water.

Oven Directions:
Instead of toasting the sandwiches on a skillet, put them on a pan in an oven preheated to 450 degrees. Bake sandwiches for 8 minutes. Flip and bake for another 5 to 8 minutes or until the sandwiches are golden brown on both sides.

What I Make

Chicken, Bacon, Broccoli Mac & Cheese

Servings: 8

2 tablespoons vegetable oil
15 oz. fresh chicken breast fillets
pepper, to taste
27 oz. frozen organic mac & cheese (the brand I buy comes in 9 oz. packages)
10 oz. frozen chopped broccoli (the brand I buy can be microwaved in the bag it comes in)
4 slices bacon (the brand I buy comes in microwaveable pouches)

Preheat oven to 450 degrees. Dip chicken breasts in oil. Place on a foil lined pan and season lightly with pepper. Bake for 20 to 25 minutes or until chicken is no longer pink and juices run clear. While the chicken is in the oven, cook bacon according to package directions. When cool, break into small pieces. Cook broccoli according to package directions. Cook macaroni and cheese according to package directions. When chicken is done, drain on a paper towel and cut into bite-sized pieces. Mix the chicken, bacon, broccoli, and macaroni and cheese together. Have with a glass of water.

What I Make

Chocolate Drizzled Rice Cereal Treat

Serves: 1

1 prepackaged rice cereal and marshmallow treat (The brand I buy has 8g sugar per bar.)
4-60% cacao bittersweet chocolate chips (The brand I buy has 6g sugar in 16 chips.)

Unwrap cereal treat. Melt chocolate chips in a small microwaveable safe bowl for one minute or until melted. Stir chocolate and drizzle over cereal treat. If you want the chocolate to harden, you can put the drizzled bar in the refrigerator for a few minutes. Best to eat with a good source of protein that does not contain any sugar.