Meatloaf Meatballs

Serves: 6

1 ½ lbs. lean ground beef (I use 93% lean/7% fat.)
1 egg
3 slices white bread, torn into small pieces (I’ve tried whole grain bread, but white bread works better.)
1 cup whole milk (I’ve tried skim milk, but whole milk works better.)
onion powder, to taste
1 tablespoon Worcestershire sauce
1 ¼ teaspoons salt

Preheat oven to 350 degrees. Mix ingredients together until well combined. Mixture will be kind of soupy. Use a small cookie dough scoop to scoop the meat mixture into meatballs about the size of golf balls. Place meatballs close together without touching on foil lined cookie sheets. Bake for 30 minutes or until the meatballs are cooked through and the outsides are crisp. Using tongs, immediately remove the meatballs from the greasy foil lined pans and put them in a serving bowl. Have with a glass of water and a healthy carbohydrate, such as one serving of: whole grains, fruits or vegetables.

Bean and Cheese Burrito

Serves: 1

1 organic tortilla shell that is not made with an enriched flour
refried beans, to taste
Mexican shredded cheese blend, such as: Monterey Jack, Cheddar, Asadero, and Queso Quesadilla cheese, to taste

Put tortilla shell on a microwave-safe plate. Spread one side of tortilla shell with refried beans. Sprinkle cheese blend over refried beans. Microwave for 30 seconds. Fold sides of tortilla shell in and roll up tortilla shell. Have with a glass of water.

Maple Banana Nut Waffle

Serves: 1

1 gluten free frozen waffle. (The brand I buy has 2 g sugar in 1 waffle.)
1 banana, sliced
1/4 cup walnuts, chopped (optional)
1 1/2 teaspoons 100% pure maple syrup

Toast waffle according to package directions. Top with remaining ingredients. If you do not want nuts on your waffle, eat them separately. Or, have with another source of protein that is low in sugar, such as: a cooked egg or cottage cheese.

Apple Cherry Muffins

Although this recipe has all-purpose flour and granulated sugar, I decided to make it because it has a lot of healthy ingredients. I also like the texture of muffins made with some white flour. To stay under 10 g sugar, eat 1/2 of a muffin. Or, bake them in a mini muffin pan instead.

Makes: 12 muffins

1 egg
3/4 cup whole milk
3/4 cup dried cherries
1 green apple, peeled, cored, and finely chopped or shredded
1/2 cup vegetable oil
1 cup all-purpose flour
1 cup quick cooking oats
1/3 cup sugar
1 tablespoon baking powder
1 teaspoon salt
1/4 teaspoon allspice
2 teaspoons cinnamon
1/4 cup ground flax seed

Preheat oven to 400 degrees. Line a muffin pan with paper liners. In a bowl, beat egg and milk together. Separate any cherries that are stuck together. Add all the rest of the ingredients to the egg and milk mixture and stir until combined. Divided batter equally between muffin cups and bake for 15 to 20 minutes. Have with a glass of water and a good source of protein that doesn’t have sugar, such as a scrambled egg.

Peanut Ginger Balls

Makes: about 8 balls

1/3 cup creamy organic peanut butter
1/2 cup quick cooking oats
1/4 cup ground flax seeds
1 tablespoon honey
1/8 cup dry-roasted peanuts, chopped
1/4 teaspoon ground ginger

Thoroughly mix ingredients together and shape into 1-inch balls. Refrigerate in an airtight container for up to one week. Have with a glass of water.