“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.” – Denis Waitley
Today is Monday.
The start of a new week, and the start of a new month!
What better day to start a new lifestyle routine!?
You had a bad breakfast? Hey its OK, start with Lunch and continue with dinner and keep going from there.
Today is the day!
Here are some new recipe ideas to help you kick-start your week.
- 2/3 cup lite pancake syrup
- 1/4 cup dark brown sugar, packed, if you prefer them sweeter (optional)
- 3/4 cup smooth natural-style peanut butter
- 2 teaspoons vanilla extract
- 1 large egg (higher omega-3 if available)
- 1 tablespoon egg substitute or egg white
- 3/4 cup whole-wheat flour
- 6 tablespoons unbleached white flour
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 3/4 cup rolled oats
- 3/4 cup dried fruit such as raisins, currants, or dried cranberries (optional)
- 2 1/2 cups higher fiber toasted oat cereal rings (such as Trader Joe’s Organic High Fiber O’s)
- 3/4 cup of fruit of your choice (also optional for your own preferred taste)
- Preheat oven to 375 degrees. Coat two nonstick baking sheets with canola cooking spray or baking spray.
- In large mixing bowl, combine pancake syrup, brown sugar (if desired), peanut butter, vanilla extract, egg and egg substitute and beat on medium until smooth.
- In medium bowl, combine whole-wheat flour, white flour, baking soda and salt with whisk. Pour into mixing bowl with peanut butter mixture, beat on low-speed just until blended.
- Stir in the oats and dried fruit (if desired) and toasted oat cereal by hand with spatula or spoon.
- Drop a slightly heaping 1/4-cup of cookie dough per cookie onto prepared baking sheets (6-7 per baking sheet); flatten the cookie mounds to about 3/4-inches thick with a spatula. Bake for about 10 minutes or until cookies are lightly browned at the edges. Cool cookies on cookie sheet or wire rack. Store in sandwich bags at room temperature up to 2 days or in the freezer up to two months.
12 to 14 jumbo breakfast cookies
Per serving: 214 calories, 8 g protein, 27 g carbohydrate, 8.5 g fat, 1.5 g saturated fat, 18 mg cholesterol, 5 g fiber, 196 mg sodium. Calories from fat: 35 percent.
Perfect Pita Pizza
- 1 large pita bread (use whole-grain if available)
- 1/8 cup low-fat ricotta cheese
- 1/8 cup bottled pizza sauce or marinara sauce
- 1/4 cup shredded part-skim mozzarella cheese
- Favorite pizza toppings:
sliced mushrooms, less-fat pepperoni or light salami, chopped green pepper or green onions, chopped red onion, pineapple chunks and lean ham, etc.
1. Preheat oven to 450 degrees. Place pita, rounded side down, on a baking sheet.
2. Spread ricotta cheese over the pita (leaving a crust-like edge around the pita). Spoon the pizza sauce over the cheese and add desired toppings. Sprinkle mozzarella over the top and bake for 6-8 minutes (watch carefully so it doesn’t burn).
Per serving (using whole-wheat pita and not including extra toppings): 256 calories, 16 g protein, 29.5 g carbohydrate, 8.8 g fat, 4.7 g saturated fat, 24 mg cholesterol, 4 g fiber, 492 mg sodium. Calories from fat: 30%.
Light Swiss Chicken & Stuffing Casserole
- 1/2 cup fat-free sour cream
- 1 box low-sodium stuffing mix (such as Lower Sodium Chicken Stove Top Stuffing Mix®)
- 1 tablespoon fresh chopped chives
- 6 skinless, boneless chicken breasts
- 6 slices reduced-fat Swiss cheese (about 4 1/2 ounces)
- 10 ¾-ounce can condensed low-fat cream of chicken soup (such as Healthy Request®)
- 1/2 cup fat-free half-and-half or low-fat milk
- Canola cooking spray
- 1/4 cup water
- Preheat oven to 350 degrees. Coat a 9 x 13-inch baking dish or 8 x 12-inch baking dish with canola cooking spray. Add sour cream, 1/2 cup of the stuffing mix, and chives to a medium-sized bowl; stir to blend.
- Arrange chicken in the prepared baking dish and spread the sour cream mixture evenly over the top of the chicken breasts (about 2 tablespoons of the mixture per breast). Top each chicken breast with a slice of cheese.
- Add condensed soup and half-and-half or milk to the bowl with the stuffing mixture in the bowl; stir to blend. Spoon mixture evenly over the cheese-covered chicken. Sprinkle the remainder of the stuffing mix evenly over the top of the soup mixture. Spray the tops of the stuffing cubes with canola cooking spray. Drizzle the water over the stuffing.
- Cover pan well with foil. Bake until chicken is cooked throughout (about 1 hour).
Per serving: 373 calories, 38 g protein, 32 g carbohydrate, 9 g fat, 3.5 g saturated fat, 87 mg cholesterol, 1 g fiber, 638 mg sodium. Calories from fat: 22%.
You can find these recipes and more at http://www.medicinenet.com