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.