1/3 cup oatmeal
1/4 cup lowfat/fat free hot cocoa mix
1 tablespoon peanut butter
cup of coffee
plastic wrap

Instructions:

Mix together oatmeal, cocoa mix and peanut butter.  Pour coffee and stir in until mixture is well moistened.  Spread mixture on a piece of plastic wrap and shape into a bar.  Cover with plastic wrap and freeze overnight.

Make several at the beginning of the week and you’ll be set all week!  Mulitply everything by 5 and you’ll have plenty of bars for the workweek.  These are way better than store bought prepackaged fattening ones!

1 eggplant pared and sliced 1/2″ thick
1 egg white, lightly beaten with 2 tablespoons water
1/2 cup seasoned italian bread crumbs
1 cup reduced fat spaghetti sauce
3/4 cup shredded fat free mozzerella cheese
Grated Parmesan cheese for garnish

Instructions:

Coat eggplant with egg white, then dust with bread crumbs. Arrange on baking sheet and bake at 350 degrees F for 30 minutes. Flip and bake 10 more minutes until browned. Spread sauce in bottom of a square baking dish.   Arrange half eggplant over sauce. Add half cheese. Repeat layering pattern. Bake 350 degrees F for 30 -40 more minutes.  Eggplant should be tender when done.  Sprinkle with a small amount of grated parmesean cheese at serving time.

1 medium size head of cauliflower(broken into small florets)
1/2 cup mayonnaise
2 tablespoons lemon juice
1/2 teaspoon dried mustard
3 green onions
1 finely chopped jalapeno pepper or 2 tablespoons chopped green bell pepper (optional)
salt and pepper
optionally 2 packet sugar substitute depending on how you like your potato salad, it’s good with or without this!

Instructions:

Cook cauliflower in boiling water until tender (about 10 minutes) Drain and rinse as usual.  Now for the salad making part.  Get out your big potato salad bowl and mix together mayo, lemon juice, mustard and sugar subst. if you’re using one.  Add your veggies to the mixture (cauliflower, green onions, and peppers) and toss until well coated.  Salt and pepper to your liking.  Chill and serve with anything you might normally serve potato salad with.  Perfect for cookouts and lunchboxes.

For different flavors alter your veggie inclusions.  Try different kinds of peppers. Great with any casual meal.

1 tablespoon of raisins
1 tablespoon rum (optional)
4 slices Oatbran and Honey bread
2 tablespoons hazelnut spread
2 eggs, lightly beaten
1/2 teaspoon ground cinnamon
1/2 cup caster sugar
1 cup low-fat milk
1 tablespoon custard powder

Instructions:

Spread the hazelnut spread thickly over 2 slices of the bread. Scatter with raisins. Make sandwiches by adding the remaining bread. Cut each sandwich into quarters and stand upright in square casserole dish. Whisk eggs with cinnamon, sugar, and milk. Pour the mixture over bread trying to distribute evenly. Let stand so bread absorbs the mixture.

Place the casserole dish into a larger casserole or baking pan.
Add hot water into the larger baking pan until about half way up the sides of casserole. This helps to prevent burning of the edges similar to how a double boiler works for melting chocolate.  Bake at 400 degrees F for 40 minutes until custard is set.

1/2 ounce unsalted butter
2 leeks, chopped, washed and well drained
1 teaspoon chopped fresh thyme leaves
1 garlic clove, finely chopped
1 1/2 pints chicken or vegetable stock
10 ounces shelled or frozen peas
1 round lettuce, washed and chopped up
1 tablespoon finely chopped mint
Ground black pepper

Instructions:

Melt the butter in a saucepan.  Cook leeks with thyme and garlic on low heat.  Cook until soft but not yet brown. Add the stock and bring to a boil.  Add peas and lettuce and continue cooking until the peas are tender.  Be careful not to overcook them or they’ll end up mushy. Stir in the mint and add black pepper to your liking.  Serve with croutons for added flavor.

1 medium sweet onion
1 large green bell pepper, sliced
1 large zucchini, sliced
1 clove garlic, pressed
1 – 14 1/2 ounce can diced diced tomatoes (Italian seasoned)
16 ounces firm mild white fish
olive oil cooking spray
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Optional: large green olives sliced in half

Instructions:

Slice onion, bell pepper and zucchini and set aside. Mix together pressed garlic with the tomato. Spread the onion, bell pepper and zucchini slices in a baking dish.  Spoon half tomato mixture over that, distribute evenly. Top with fish fillets. Spritz fillets with cooking oil and sprinkle with salt and pepper to your liking. Spoon the other half of tomato mixture over top of that.  Cover with foil. Bake at 350 degrees F for 25 – 30 minutes.

Can also be wrapped in layer of foil and cooked on grill or over a campfire.

1 Low carb, whole wheat tortilla
3 tablespoons Apple Butter
2 slices turkey breast deli meat
***or leftover turkey or chicken breast from dinner chopped up
1/3 apple cored and thinly sliced
1 thin sliced provolone cheese
1/2 cup lettuce shredded
1 thin slice of onion

Instructions:

Spread apple butter on the tortilla. Layer the rest of the ingredients on top of this and to one side. Roll and slice diagonally.  Better than what you might find at the local sub shop.

1 bag frozen cauliflower
4 ounces cream cheese
1/2 cup sharp cheddar cheese
2 teaspoon garlic
salt and pepper

Instructions:

Cook cauliflower as usual until just tender and drain. Run through food processor, blender, or mash by hand with a masher. Mash in the other remaining ingredients.  Salt and pepper to your liking and serve as you would mashed potatoes.

Want a different flavor?  Replace 1/2 cup sharp cheddar cheese with a different cheese like feta, or mozzerella … or 1/4 cup of your favorite low carb salad dressing, such as blue cheese!

1 pork tenderloin — (approx 8-ounce)
1/4 teaspoon coarsely ground pepper
1/3 cup orange marmalade
2 tablespoons chopped fresh mint
2 tablespoons low-sodium soy sauce
2 cloves garlic — minced
favorite cooking spray
Fresh mint sprigs

Instructions:

Trim any fat from tenderloin. Cut into two pieces.  Cut a lengthwise slit down each piece, about 2/3 of the way through and then flatten. Spritz tenderloin with cooking spray and then sprinkle tenderloin with ground pepper to your liking. Combine marmelade, fresh mint, soy sauce, and garlic. Place tenderloins in roasting pan and pour marmelade mixture over top and spread out evenly.  Bake at 350 degrees F for 35 minutes or until juices run clear. Garnish with mint springs at serving time.

1 pound ground chicken or turkey
6 ounces crumbled feta
2 tablespoons ground oregano
1/4 teaspoon salt
1/4 teaspoon garlic powder

Instructions:

These are great on the outdoor grill, but equally good on an indoor grill or under the broiler. Mix all ingredients well and form into 4 – 6 individual patties. Grill or broil for about 5 to 7 minutes each side.  The feta cheese gives these a particularly wonderful and unique flavor. If you’re using an indoor grill you might need to spray it with a bit of nonstick spray because they to tend to stick a little.