Vegetable Soup

Ingredients

• Onions, raw, 1 cup, chopped
• Carrots, raw, 2 large chopped (7-1/4" to 8-1/2" long)
• Celery, raw, 4 stalk, small chopped (5" long)
• Leeks, .5 cup washed well and chopped
• Endive, 0.5 cup, chopped
• *Goya, White beans, 1 cup
• Barley, pearled, cooked, .5 cup
• Swanson Chicken Broth 99% Fat Free, 4 cup
• Water, tap, 2 cup (8 fl oz)
• Mixed frozen veggies 1 bag

Directions

1. Saute onion,leek,celery.carrots and any other remaining veggies n olive oil.
2. Add liquids -
3. Add remaining items (beans and barley).
4. Cook until slowly until all is tender-season. Enjoy!

Number of Servings: 8


Nutritional Info
5 points for whole recipe
* Fat: 6.8g
* Carbohydrates: 20.2g
* Calories: 172.7
* Protein: 6.3g

WW Friendly Cranberry Chicken

Ingredients
2 5 oz pieces raw chichen breasts
1 cup fresh cranberries
6 tsp splenda
salt & pepper

Directions
Put whole cranberries & splenda & 1 cup water. Boil in a 1 qt. saucepan until all cranberries pop.
Refrigerate all night, or longer.
Put cranbberries, with juice in crockpot with chicken.salt & pepper to taste cover & cook on low for 3-5 hours.

Number of Servings: 2

Nutritional Info
3 points
* Fat: 1.3g
* Carbohydrates: 5.8g
* Calories: 159.4
* Protein: 28.9g

9 healthy guideline

The guidelines of Momentum are as follows:

• 5 servings of fruits & veggies
• 2 servings of milk products
• 6 glasses of "liquids"
• 2 tsp healthy oils
• 1-2 servings of lean protein
• 1 multivitamin a day
• Choose Whole Grains when possible
• At least 30 minutes of activity a day most days of the week
• Limit sugar and alcohol

Weight Watchers Momentum Plan

The Weight Watchers Momentum Plan encourages you to focus your eating on Filling Foods. You count points as normal, just try to eat as much as possible from the Filling Foods list - it's full of good fiber, protein, and nutrients your body needs.

The cornerstone of the plan is the Points formula, which allocates each food a value based on its calories, fat, and fiber. Members are allocated a certain number of points each day based on their height, current weight, age, and activity level. Members are also allowed 35 optional Points each week. Finally, members earn additional Points through exercise. These "Activity Points" are calculated based on the member's weight and the duration and intensity of the activity. Activity Points previously had to be consumed on the day that they were earned or they were lost; with the Momentum plan, they can be eaten on any day during the week.

The Momentum Plan encourages members to choose healthier foods by meeting the "Good Health Guidelines." These include eating lean protein and whole grains, meeting target servings of fruits and vegetables and dairy or soy products, taking a multivitamin, exercising, eating healthy oils, drinking adequate liquids, and limiting sugar and alcohol. Additionally, the Momentum Plan encourages members to remain satisfied while dieting by focusing on eating foods identified as Filling Foods, which include fruits, vegetables, whole grains, dairy and soy products, and lean proteins, but this is not required. The effect of this is that the member is not prevented from eating any specific type of food, but he or she must consume foods only with his or her allotment of points.

Calculating Points Allowance

How to Calculate Your Daily POINTS Target - Momentum Plan
Take the following "quiz" to determine your daily POINTS target. Remember to retake the quiz every now and then, since your target will change as you lose weight, age, change daily activity level, etc.

1. What do you weigh?
Score the first two digits of your weight in pounds. For example, if you weigh 175, your score is 17. If you weigh less than 100 pounds, enter the first digit of your weight in pounds. For example, for 98, your score is 9.

2. Are you:
Female?: score 2
Male?: score 8

3. How old are you?
17-26: score 4
27-37: score 3
38-47: score 2
48-58: score 1
Over 58: score 0

4. How tall are you?
Under 5'1": score 0
5'1"-5'10": score 1
Over 5'10": score 2

5. Do you spend most of your work day:
Sitting down?: score 0
(e.g., office worker)

Occasionally sitting, but mainly standing?: score 2
(e.g., sales person, mom)

Walking most of the time?: score 4
(e.g., postal carrier)

Doing physically hard work most of the time?: score 6
(e.g., construction worker)

6. For nursing moms only, are you:
Solely breastfeeding?: score 10
Supplementing breastfeeding with some solid foods or formula?: score 5

Now add them all together and that’s your daily Points target.

NOTE: If your total is less than 18, your daily Points target is 18. If your total is more than 44, your daily Points target is 44.

Weight Watchers Momentum Points

You can still refer to your TurnAround materials as the changes for Momentum are few:

1. All liquids, except alcohol, can count toward your 6 cups of liquid -- yes, water, coffee, juice, milk -- and many do love this change.

2. All are encouraged to choose from the Filling Foods list as often as possible. The Filling Foods list is essentially the Core foods list minus oils, seasonings, condiments, and some beverages.

3. If you liked the Core program, Momentum offers an alternative tracking technique, the Simply Filling technique. It is basically Core with a new emphasis on assessing hunger level both before and after eating, and paying attention to portion sizes. (Assessing hunger level before eating is an addition to Momentum, not just the Simply Filling technique.)

4. Thirty minutes of activity most days of the week has been added to the Good Health Guidelines, also found in this thread.

5. You can carry over earned APs through your entire tracking week

WW Momentum Good Health Guidelines

Momentum Good Health Guidelines

Fruits & Vegetables
GUIDELINE
5 servings a day.
(9 if you weigh more than 350 lbs.)
WHAT COUNTS
1 cup per serving for leafy greens 1/2 cup per serving for all others.
WHY
Rich source of many vitamins and minerals, including antioxidants. Helps reduce the risk for many diseases.


Milk Products
GUIDELINE
2 servings a day.
(3 if you are a nursing mom, a teenager, are over 50 or weight more than 250 lbs.)
WHAT COUNTS
Milk or calcium-fortified soy milk, including:
12 oz Latte
16 oz cappuccino
Weight Watchers Smoothies*
Cheeses, including:
2 cups cottage
1 1/2 oz hard or
1/2 cup ricotta
Yogurt & pudding, 1 cup
*Available at participating meeting locations only.
WHY
Milk products are more than just calcium rich. They contain protein, zinc, potassium, phosphorous, riboflavin and added vitamin D to help strengthen bones and protect against colon cancer and high blood pressure.


Liquids
GUIDELINE
6 8-oz. glasses per day.
WHAT COUNTS
All liquids: milk, juice, water, seltzer, diet soft drinks, coffee or tea. The best choice is water.
WHY
Keeps you hydrated. Needed for temperature regulation and proper function of body cells, tissues, and organs.


Healthy Oil
GUIDELINE
2 teaspoons per day.
WHAT COUNTS
Olive, canola, safflower, sunflower or flaxseed oil. Avoid saturated and trans fats.
WHY
Contains vitamin E and essential fatty acids. May help lower risk for heart disease and stroke.


Lean Protein
GUIDELINE
1-2 servings per day.
WHAT COUNTS
Lean meats, skinless poultry, fish, beans, soy products, and lentils.
WHY
Provides essential amino acids, which your body can’t make. Needed to repair and build all body tissue.


Vitamin/Mineral Supplement
GUIDELINE
1 per day.
WHAT COUNTS
Any supplement that contains no more than 100 percent of the daily recommendation for vitamins or minerals.
WHY
Will ensure that your nutrient needs from A-Z (vitamin A – Zinc) are covered.


Whole Grains
GUIDELINE
Choose whenever possible.
WHAT COUNTS
Whole grain cereal, breads, pasta, rice or grains.
WHY
Packed with nutrients, including fiber.


Activity
GUIDELINE
At least 30 minutes a day on most days of the week.
(Start with 10 minutes if you’re sedentary now).
WHAT COUNTS
All activity counts, including gardening and housework.
WHY
Keeps you healthy and fit while you’re losing weight, and helps you keep the weight off once you’ve lost it.


Sugar & Alcohol
GUIDELINE
Limit your intake.
WHAT COUNTS
Desserts, cakes, cookies, candy, sweetened beverages and alcohol.
WHY
Contain empty calories with few or no nutrients.

Steamed Greens with Caramelized Leeks

Ingredient List

Serves 2

* 1 Tbs. olive oil
* 2 large leeks, white parts only, thinly sliced (11/2 cups)
* 1 bunch Swiss chard, collard greens, or beet tops (12 oz.), tough veins removed, coarsely chopped
* 1 clove garlic, minced (1 tsp.)

Directions
Heat oil in large skillet over medium heat. Add leeks, and sauté 5 minutes, or until soft. Reduce heat to low; add Swiss chard and garlic. Cover pan, and steam greens 7 to 9 minutes, or until wilted and tender.
Nutritional Information

Per : Calories: 132, Protein: 4g, Total fat: 8g, Saturated fat: 1g, Carbs: 16g, Cholesterol: mg, Sodium: 638mg, Fiber: 4g, Sugars: 4g

Lentil Spaghetti Sauce

Ingredients

* 1 onion chopped
* 4 cloves garlic minced
* 1 cup mushrooms sliced ( or one small can with liquid )
* 2 Tbs olive oil
* 8 oz tomato sauce
* 6 oz tomato paste
* 2 1/2 cups water
* 1/2 cup dry lentils, rinsed
* 1 tsp each: basil, oregano and sugar
* 1 bay leaf
* 1/2 tsp salt
* 1 can Itlaian style stewed tomatoes, chopped


Directions

1. Saute onions and mushrooms in olive oil, add the garlic and saute to release flavors.
2. Add the tomato sauce, paste, water, lentils, serasonings
3. Bring to a boil, cover and reduce heat.
4. Simmer 30 to 40 minutes or until lentils are tender.
5. Add stewed tomatoes and simmer 5 more minutes.
6. Remove bay leaf and serve sauce with gluten free pasta.

Clean Eating Hummus

Ingredients:

• 3 cloves garlic
• 2 c. canned chickpeas, rinsed and drained
• 1 tsp. sea salt
• 1/3 c. tahini
• Juice of two lemons
• 1 Tbsp. olive oil

Preparation:

Place all ingredients in a food processor. Pulse for a few minutes until well blended. Adjust seasonings. Transfer to a serving bowl.

Nutritional information per 1 Tbsp. serving:

Calories: 35, protein: 1 g., carbs: 4 g., fat: 1 g.

Bean dip

Ingredients:

• kidney beans1 (15 oz.) can red kidney beans, rinsed and drained
• 2 tsp. extra virgin olive oil
• 1 tsp. chili powder
• 1 tsp. dried oregano
• 1/2 c. onion, minced
• 1 clove garlic, minced
• Pinch of sea salt and black pepper to taste

Preparation:

Put kidney beans and olive oil in a food processor and pulse until it resembles a paste. Add remaining ingredients and mix well. Transfer to a bowl, cover and refrigerate until ready to use.

Nutritional information per 1 Tbsp. serving:

Calories: 15, protein: 0.7 g., carbs: 2 g., fat: 0.19

Guacamole

Ingredients:

• 3 ripe avocadoes
• Juice of 1/2 lime
• 2 tsp. cilantro, chopped
• 1/2 c. chopped red onion
• 1 clove garlic, minced
• Sea salt and pepper to taste

Preparation:

Cut avocados in half. Scoop flesh into bowl. Place all ingredients into a bowl and mix until combined. Do not overmix. Makes 6 servings.

Nutritional information: Calories: 166, Protein: 2 g., Fat: 14 g., Carbs: 10 g.

Peaches In Chianti

Ingredients

* 4 - 6 large ripe freestone peaches
* 2 Tbs (30 ml) fresh lemon juice
* 2 Tbs (30 ml) sugar or sweetener
* 1 cup (250 ml) Chianti or other full-bodied red wine


Directions

1. Prep time does not include chill time
2. Cut the peaches into wedges.
3. Combine all ingredients in a stainless steel or glass bowl and refrigerate covered for 8 to 24 hours.
4. Serve peaches in wine glasses with a little of the wine mixture spooned over them.

Larabar recipes

Lay two pieces of plastic wrap on counter. Place fruit in food processor and pulse until it has a paste-like texture. Transfer to a medium bowl. Add nuts to food processor and pulse until finely chopped. Add nuts to bowl with the fruit. Add all other ingredients. Use fingers to knead into a paste.

Divide mixture in half. Place each half on plastic wrap. Wrap plastic around mixture and form into a bar shape. Wrap tightly in plastic and store in the refrigerator. Makes 2 bars.

Here are a few different recipes:

* Very Cherry: 1/4 c. dates, 1/4 c. dried cherries or cranberries, 1/3 c. whole pecans, almonds, or walnuts, 1/8 tsp. cinnamon
* Cashew Cookie Dough: 1/3 c. dates, 1/2 c. raw cashews
* Chocolate Chip Cookie Dough: 1/3 c. dates, 1/2 c. raw cashews, 1/2 tsp. vanilla extract, pinch of cinnamon, 1/2 oz. finely chopped gluten free chocolate
* Blueberry Bliss: 1/4 c. dried blueberries, 1/4 c. dates, 1/3 c. almonds, 1/2 tsp. finely grated lemon zest, 1 drop almond extract


Note: Make sure to use roughly chopped whole dates, not pre-chopped for these recipes.

Guacamole

Ingredients

* See Below for differnet recipe ideas


Directions

• Pomegranite Guac
• This is a delicious guacamole made with with pomegrante seeds, lime, cumin, and clinatro to taste

• Man Kitchen Guac, a very hearty recipe:
• Guacamole (served in the avocado "half shell") has mashed avocados, lime, cilantro, cumin, coriander, pepper, salt, with chunked avocados, tomatoes, bacon and yellow bell pepper folded in.

• Sides/garnish are chunked avocado, lime and tomato. and sweet potato chips
• The whole thing is dusted with ancho chili powder.

Apple Pie Larabar

• 1 c. soaked dates [apple closeup]
• 1/2 c. dates (not soaked)
• 1/2 c. almonds
• 1/4 c. walnuts
• 3 apples
• 2 T. raisins
• 2 t. cinnamon

In a food processor, blend dates until smooth. Add in nuts until they're chopped fine, Add apples, raisins, and cinnamon. Blend well. Form into bars and keep in the refrigerator. Makes 6 bars.

Roasted Eggplant Dip

Ingredients

* 1 medium eggplant, peeled
* 2 red bell peppers, seeded
* 1 red onion, peeled
* 2 garlic cloves, minced
* 3 tablespoons extra virgin olive oil
* 1 1/2 teaspoons kosher salt
* 1/2 teaspoon freshly ground pepper
* 1 tablespoon tomato paste
* Preheat oven to 400 degrees.


Directions

1. Cut the eggplant, bell pepper, and onion into 1 inch cubes.
2. Toss them in a large bowl with the garlic, olive oil, salt and
3. pepper.
4. Spread them on a baking sheet.
5. Roast for 45 minutes, until the vegetables are brown and soft, tossing once during cooking.
6. Let cool slightly.
7. Place the vegetables in a food processor (you can use a blender if
8. you don't have a processor. (Food processor should be fitted with
9. steel blade).
10. Add the tomato paste and pulse 3-4 times to blend.
11. Taste for salt and pepper.

Banana Bread Larabar

Ingredients:

• ¼ c. dates
• ¼ c. dried bananas
• 1/3 c. raw almonds

Preparation:

Slice one small banana and lay it on a greased baking sheet. Cook banana at 175 degrees for 2 – 3 hours or until dry.

Roughly chop dates. Add bananas and dates to a food processor. Process for 1-2 minutes. Remove from food processor and place in a small bowl.

Add almonds to food processor and process for 1 minute. Add almonds to date-banana mixture and mix well with hands. Divide into 2 halves.

Set aside each half on a piece of plastic wrap. Fold wrap over each piece and shape into bars. Makes 2 bars. Store in refrigerator.

*Use very ripe bananas for best flavor.


Nutritional information: Calories: 230, Protein: 5 g.

Two In One Vegetable Uses Recipe

Ingredients

any combination of veggies you have like:
* celery
* carrots
* onion
* broccoli
* parsnips
* cabbage
seasonings of your choice- fresh or dried- like:
* tarragon
* parsely
* rosemary
* garlic
* olive oil
* water


Directions

1. cut veggies into large peices
2. saute in olive oil for 5-10minutes
3. add 2 quarts water and seasonings of your choice
4. bring to a boil reduce heat and simmer,uncovered, 30 minutes
5. strain stock out of veggies
6. use stock in any recipe calling for broth or stock
7. use veggies to make healthy and quick smoothies by using 1/2 cup cooked veggies to 1 cup liquid of choice like:
8. apple or pear juice
9. carrot juice or
10. beet juice

Scrambled Eggs and Turkey

Ingredients:

• 8 egg whites [coffee cup]
• 1 lb. lean ground turkey
• 2 c spinach, shredded
• 1 tomato, chopped
• 1 clove garlic, minced
• Sea salt and black pepper

Preparation:

Cook ground turkey in a medium skillet until cooked through. Drain excess liquid from pan. Place turkey in bowl and set aside.

Wipe pan clean with a paper towel. Scramble egg whites and add to ground turkey.

In a small nonstick skillet saute tomatoes, spinach and garlic. Combine all ingredients and mix thoroughly. Season with salt and pepper and serve immediately. Makes 6 servings.

Nutritional information: Calories: 114, Protein: 24 g., Carbs: 2 g.,Fat: 0.8 g.

Sesame Lemon Broccoli

Ingredients:

• 1 1/2 Tbsp sesame seeds
• 1 bunch broccoli, cut into florets (4 cups)
• 1 cup water
• 2 Tbsp. lemon juice
• 1/4 tsp sea salt

Preparation:

Roast sesame seeds in a small nonstick skillet over medium heat until golden brown, about 2-3 minutes, stirring constantly. Remove from heat.

Place broccoli in saucepan with 1/2 inch water and bring to a boil. Immediately cover with lid and set timer for 2 minutes.

Remove from heat and drain. Sprinkle with lemon juice, salt and roasted sesame seeds and serve.

Nutritional information: Serving size: 1 c., Calories: 47, Total fat: 2 g., Protein: 3 g., Carbs: 5 g.

Sweet Potato Salad with Apple and Avocado

Ingredients

Serves 6

* 1 lb. sweet potatoes, peeled and cut into ½-inch cubes
* 1 cup frozen corn
* ¼ cup unsalted hulled pumpkin seeds or pepitas
* 1 medium red apple, diced (1 cup)
* ½ small onion, finely chopped (½ cup)
* ¼ cup chopped cilantro
* ¼ cup lime juice
* 2 Tbs. olive oil
* ½ avocado, finely diced

Directions

1. Place sweet potatoes in large saucepan, and cover with water. Bring to a boil, and cook 3 minutes. Add corn, and cook 1 to 2 minutes more, or until potatoes are tender. Drain in colander and rinse under cold water to cool. Drain well.

2. Toast pumpkin seeds in dry skillet over medium-high heat 3 to 4 minutes, or until seeds begin to pop. Transfer to plate, and cool.

3. Combine apple, onion, cilantro, and lime juice in large bowl. Stir in sweet potatoes, corn, and oil, and season with salt and pepper, if desired. Stir in avocado and toasted pumpkin seeds just before serving.
Nutritional Information

Per : Calories: 179, Protein: 3g, Total fat: 9g, Saturated fat: 1g, Carbs: 23g, Cholesterol: mg, Sodium: 117mg, Fiber: 4g, Sugars: 8g

Roasted Potatoes

• 3 lbs. red potatoes
• 3 Tbsp. olive oil
• 2 tsp. parsley
• 1 tsp. sage
• 1 tsp. rosemary
• 1 tsp. thyme
• 1 tsp. sea salt

Preheat oven to 425 degrees. Boil potatoes for 30 minutes or until tender. Drain and cut into quarters. Mix olive oil and herbs in a large bowl then add potatoes and toss. Coat a baking sheet with a little olive oil and spread potatoes out in a single layer. Sprinkle with sea salt and pepper. Bake for 45 minutes or until potatoes are golden brown. Serves 6.

Calories: 223, fat: 7 g., carbs: 37 g., protein: 4.5 g.

Roasted beets

Ingredients:

• 6-8 medium beets
• Olive oil
• 4 cloves garlic, minced

Preparation:

Preheat oven to 350 degrees. Wash and thoroughly scrub beets. Line a cookie sheet with parchment paper. Place beets on cookie sheet. Drizzle with olive oil and sprinkle garlic over beets. Covertightly with tin foil and place in oven.

Bake for 1 hour. Remove from heat. Let cool until beets are easy to handle. Slip skins off, slice, and serve. Makes 6 servings.

Nutritional information: Clalories: 78, Protein: 1 g., Carbs: 8 g., Sugars: 5 g., Fat: 4 g.

Sauteed Mushrooms

Ingredients:

• 2 Tbsp. olive oil
• 1 lb. portobello, shiitake, or button mushrooms
• 1/4 c. sliced green onions
• Sea salt
• Freshly ground black pepper

Preparation:

Clean mushrooms with a mushroom brush or damp paper towels. Do not wash them as mushrooms tend to become water logged. Slice mushrooms.

Place olive oil in a large skillet and heat over medium high heat. Add mushrooms and green onions and saute until tender. Toss with salt and pepper and serve immediately. Makes 4 servings.

Nutritional information: Calories: 81, Protein: 2 g., Carbs: 3 g., Fat: 7 g.

Sweet Potato Fries

Ingredients:

• Olive oil
• Handful of fresh rosemary
• 1 tsp. chili powder
• 1 tsp. ground cumin
• 1 tsp. paprika
• 1 tsp. sea salt
• 1 tsp. freshly ground black pepper
• 1 lb. sweet potatoes

Preparation:

Preheat oven to 400 degrees. Coat a baking sheet lightly wirth olive oil. Spread rosemary evenly on baking sheet. Mix together all ingredients except for sweet potatoes in a small bowl.

Thoroughly scrub sweet potatoes and pat dry. Slice off ends of potatoes and slice into fries. Place potatoes on top of rosemary. Sprinkle with seasoning mixture. Lightly drizzle with olive oil. Bake 20 minutes.

Stir fries and return to oven for 25 minutes or until golden. Makes 6 servings.

Nutritional information: Calories: 44, Protein: 1 g., Carbs: 13 g., Fat: 0 g.

Chicken Ragout

Ingredients:

• 1 lb. boneless, skinless chicken breasts, cut into 2 inch pieces
• 2 cloves garlic, minced
• 1 (10 oz.) pkg. mushrooms, halved
• 1 small zucchini, halved and cut into 1/2 in. slices
• 2 tomatoes, chopped
• 1/2 tsp. sea salt
• 1/2 tsp. pepper
• 1/2 tsp. thyme
• 1/2 tsp. oregano

Preparation:

In a large nonstick skillet over medium heat brown chicken for 2 - 3 minutes. Stir chicken and add remaining ingredients.

Saute for 5 minutes, stirring once or twice. Cover with a lid, turn heat down to low and simmer for 10 - 12 minutes. Makes 4 servings.

Nutritional information: Calories: 397, Fat: 7 g., Carbs: 45 g., Protein: 41 g.

Eat Clean Chicken Salad

• 1 lb. boneless skinless chicken breast
• 1/2 c. mustard
• 1/2 c. chopped scallions
• 1 tsp. fresh dill weed
• 1 tsp. garlic powder
• 1 tsp. black pepper
• 1 Tbsp. chopped tomato

Shred chicken in food processor and stir in seasonings. Add tomato. Refrigerate until ready to serve. 3 servings.

Calories: 287, total fat: 7 g., protein: 49 g., carbs: 5 mg.

Clean Eating Meatballs

Ingredients:

• 1 1/2 lbs. lean ground turkey or chicken
• 1/2 c. finely chopped onion
• 1 egg, lightly beaten
• 1 c. oat bran (most sources agree that as long as there is no cross-contamination oat bran is gluten free)
  
• 2 Tbsp. parsley, finely chopped
• 2 Tbsp. fresh basil, finely chopped
• 2 Tbsp. fresh oregano, finely chopped
• 2 cloves garlic, minced
• 1 tsp. sea salt
• 1 tsp. freshly ground black pepper

Instructions:

Preheat oven to 400 degrees. Mix egg and oat bran in a large bowl. Add remaining ingredients and mix. Use an ice cream scoop to place on lightly greased cookie sheet. Place in oven and cook for 20 minutes or until golden. Makes 12-16 meatballs. 6 servings.

Nutritional information: Calories: 170, Fat: 2 g., Protein: 30 g., Carbs: 11g.

Maple Ginger Marinated Turkey Breast

Ingredients:

• 1/4 c. Eden Organic Tamari Soy Sauce
• 2 Tbsp. canola oil
• 2 Tbsp. pure maple syrup
• 2 Tbsp. lemon juice
• 2 cloves garlic, minced
• 1 Tbsp. ginger root, minced
• 1/4 tsp. ground black pepper
• 1/8 tsp. ground cloves
• 1/8 tsp. cayenne pepper
• 1 7 to 8 lb. bone - in, skin - on turkey breast
• Olive oil

Preparation:

Whisk together the soy sauce, oil, maple syrup, lemon juice, garlic, ginger, black pepper, cloves and cayenne pepper in a glass or porcelain dish large enough to hold the turkey. Place turkey in marinade and turn to coat thoroughly. Marinate in refrigerator for 2 hours.

Preheat oven to 325 degrees. Line a heavy rimmed baking sheet with aluminum foil and lightly coat with olive oil. Remove turkey from marinade and place skin side up on baking sheet. Discard remaining marinade. Roast turkey for 2 to 2 1/2 hours. The temperature should read 170 degrees on a meat thermometer. Remove turkey breast from oven and let rest for 15 minutes before carving and serving. Remove skin before eating.

Nutritional information (per 4 oz. serving) Calories: 212, Fat: 8 g., Carbs: 9 g., Protein: 25 g.

A variety of Chicken ideas

• 5 lbs of chicken breasts no skin, no bones cut in half to make cooking times faster.
  marinate in: Olive Oil (not alot), balsamic vinegar (alot!) gluten free Italian Seasoning and fresh pressed Garlic (like 5 huge cloves)
  
  Marinate 4-5 hours then grill it all up! You can pack it up in individual containers with veggies and 1/2 sweet potatoe etc.
  
  
• marinate over night in a mixture of 1 tbs Olive Oil, 1/4 cup balsamic vinegar, gluten free Italian Seasoning, oregano, pimiento seeds, any hot pepper(seed removed), crushed garlic and sliced onions.
  The next day, either, grill, bake or stew it.
  
• marinate it as indicated above possibly including several fresh herbs such as rosemary, thyme, tarragon, italian seasonings...whatever you are in the mood to use. Marinate it for 12 hours up to 24 hours. Then you can either : grill it slowly so it is cooked and tender; or make garlic chicken by baking it in the oven; or Crockpot chicken with chicken stock, seasoning on low all day: or on the stovetop, sear it for stirfry cooking, adding either chicken stock or vegetable stock into your pan with your veggies.
  
  
• Another GREAT marinade is:
  1 Tbl Olive oil
  3 Tbl lime juice
  1 clove minced garlic
  1/2 tsp Cumin
  1/2 Tbl chopped cilantro (optional)
  Serves 4 Cal. 35, Fat 3.5, Carb 0, Protien 0.
  
  Can use on chicken or halibut. Four pieces.
  
  

Protein Waffles:

3/4 cup egg whites (I use egg beaters)
1 scoop gluten free protein powder
1 Tbs each of flaxseed meal, wheat germ and bee pollen

Mix and let stand for few minutes before adding to the waffle maker. It can be messy if there is too much air in it.

You can put 1/4 cup of unsweetened applesauce or 1 tbs of natural nut butter (almond or peanut) on it.

Healthier Minestrone Soup:

• 1.5 tbsp extra virgin olive oil or 1/3 c or more chicken or veggie broth
• 1 extra large onion, diced
• 6-8 cloves garlic, minced
• 3 large carrots, diced
• 3-4 celery stalks, diced
• 1 small can of tomato paste (optional)
• 1 28oz can whole, peeled plum tomatoes w/ basil w/ sauce
• 1 28oz can diced tomatoes w/ juice
• 45oz V8 tomato juice or 2 quarts chicken stock
• 1 25 oz can red kidney beans or equal amount dry kidney beans (soaked and cooked)
• 1 14oz can white beans ( i like white kidneys but whatever you have is fine) or equal amount dry white beans (soaked and cooked)
• 1 bunch kale, swiss chard or spinach, cleaned, steamed, cut into bite sized pieces (optional - I add it when I have it on hand, or use frozen thawed, drained chopped spinach)
• 1-2 tbsp dried basil or 1/4-1/2 cup fresh basil (yum!)
• 2-3 tbsp dried Italian seasoning
• 1 C water ( to thin soup out-optional)
• 6-8oz grated pecorino romano or more to taste
• 1-2 c small gluten free pasta, any type, cooked separately (optional)

1. In an extra large pot ( 6-8 quart size) turn burner to medium high, once hot add olive oil or chicken/veggie broth. Then onions and a little later garlic.
2. Saute together until onions and garlic are soft, translucent and fragrant, then add carrots and celery. Again cook until soft and translucent add more chicken/veggie broth or 1/2 tbsp olive oil as needed if it has evaporated away.
3. Next dump in tomato paste, cook down a bit to develop the natural sugars.
4. Once paste is incorporated add both types of canned tomatoes, stir to combine.
5. Next add tomato juice or chicken broth, beans, kale/spinach/chard and dried or fresh herbs and spices. Bring soup to a boil then simmer for up to 45min-1hr until soup has reduced by 1/3. Add more water if you want a thinner soup. Add romano cheese to taste Season w/ salt and pepper to taste.
6. While soup is reducing boil pasta in a separate pot and drain in strainer. Set strainer in pot and cover with a kitchen towel to keep it moist.
7. If you wish to add pasta add it to the serving bowl about 2-3 tbsp per bowl when serving only! If you add it to the soup and store the soup w/o pasta in it because, the pasta will absorb all the liquid in the soup and grow!
8. This will make A LOT OF soup like 10-12++ 2 cup servings.
9. I also add in seasonal veggies like zucchini, summer squash, cabbage/cauliflower and or winter squashes (ie butternut, acorn..etc) up to 2-4 cups and 1 additional quart of broth/tomato juice to thin out as needed.

Tropical Sorbet

• 1 cup frozen pineapple chunks
• 1 cup frozen mango slices
• 1 cup frozen banana slices
• a few drops of Stevia
  
• 1/2 cup of coconut water
• 2 TBSP lime juice

Place frozen fruit and stevia in food procesor and pulse until finely chopped.

Combine coconut water and lime juice in small bowl and pour mixture through its feed tube. Process until smooth and creamy stoppimg once or twice to scrape down the side of the bowl.

Transfer sorbet to bowl and enjoy!

Sorbet can be frozen - soften slightly by microwaving on low (20%) for 1 minute.

1/2 cup - 63 calories, fat 0g, carbs 16g, fibre 1g, sugar 12g, protein 1g, sodium 3mg, cholesterol 0g

Quinoa Jambalaya

• 1 teaspoon vegetable oil
• 1 onion, chopped
• 3 cloves garlic, peeled & chopped
• 3/4 cup uncooked quinoa
• 1 1/2 cups vegetable broth
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• salt & pepper to taste
• 1 cup frozen corn kernels (I nuke it in the microwave till its thawed out)
• 2 cans black beans, rinsed & drained
• 1/2 cup chopped fresh celantro (I used dried about a tbsp)
• 1 can diced tomatoes
• Diced up cooked chicken & sausage (I use very little sausage)
• Shrimp

1. Heat oil in medium saucepan over medium heat. Stir in onion & garlic, saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne, salt & pepper. Bring mixture to a boil. Cover, reduce heat, and simmer 20 mins.
3. Stir in corn, diced tomatoes, chicken, sausage & shrimp and continue to simmer 5 minutes until heated through, mix in black beans and cilantro.
4. Sever and enjoy!

ROASTED CHICKEN BREAST WITH RED POTATOES AND ASPARAGUS INGREDIENTS

• Cooking spray
• 3 lb boneless, skinless chicken breast, chopped into 2 inch cubes
• 2 lb red potatoes, chopped into 2 inch cubes
• 1 1/2 cups chopped Roma tomatoes
• 1 bunch asparagus, trimmed and cut into 1 inch pieces
• 3/4 cup fresh basil, chopped
• 8 cloves garlic, thinly sliced
• 3 tbsp olive oil
• 1 tsp chopped fresh rosemary
• Ground pepper to taste

METHOD:
Preheat oven to 400°F and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, asparagus, basil, garlic and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for 20 to 30 minutes, turning occasionally until tender. Serve.
YIELD:
Makes 8 servings
NUTRIENTS PER SERVING:
Calories: 426
Fat: 16g
Carbs: 30g
Protein: 40g
Fiber: 1g