HERE ARE TONS OF GREAT RECIPES FOR YOU TO USE.  SOME YOU MAY FIND ARE PERFECT FOR YOU, OTHERS MAYBE NOT SO PERFECT.  USE WHAT YOU LIKE, IGNORE WHAT YOU DON'T

Meal Replacement Shake Snickers bar!

Cheap, Easy and good for YOU!




8 oz. water
8 oz. ice
1 serving (two scoops) of vanilla Formula 1 instant Nutritional Shake Mix
1 serving (two scoops) of vanilla Protein Drink Mix (or other vanilla protein powder)
1 tbsp sugar-free caramel syrup
1 tbsp sugar-free chocolate pudding
1 tbsp natural crunchy peanut butter

Combine all ingredients in a blender that crushes ice well. Mix to your desired consistency, adding more ice and water as needed.

Drink up the deliciousness!

---

---

AWESOME COCOA FUDGE COOKIES
These cookies are just freak'n insane good!

The best part is that they are actually somewhat healthy if you can stop at one or two cookies.

You can mix these incredibly easy, fudge cookies right in the saucepan. When freshly baked, these thin cookies have crisp edges and chewy centers. You can make them with either Dutch process or natural unsweetened cocoa powder; we opted for the latter but make them a few times and try out what option you like the best.  Have fun experimenting because they will blow you away!

Yield: 2 dozen (serving size: 1 cookie)

Ingredients

• 1  cup  all-purpose flour
• 1/4  teaspoon  baking soda
• 1/8  teaspoon  salt
• 5  tablespoons  butter
• 7  tablespoons  unsweetened cocoa
• 2/3  cup  granulated sugar
• 1/3  cup  packed brown sugar
• 1/3  cup  plain low-fat yogurt
• 1  teaspoon  vanilla extract
• Cooking spray

Preparation Preheat oven to 350°.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, soda, and salt; set aside. Melt butter in a large saucepan over medium heat. Remove from heat; stir in cocoa powder and sugars (mixture will resemble coarse sand). Add yogurt and vanilla, stirring to combine. Add flour mixture, stirring until moist. Drop by level tablespoons 2 inches apart onto baking sheets coated with cooking spray.

Bake at 350° for 8 to 10 minutes or until almost set. Cool on pans 2 to 3 minutes or until firm. Remove cookies from pans; cool on wire racks.

Nutritional Information
Calories:78 (31% from fat)
Fat:2.7g (sat 1.6g,mono 0.8g,poly 0.1g)
Protein:1g
Carbohydrate:13.4g

---

Low Cal Tortilla Soup
Easy preparation,
Great flavor
Great choice

The charm here lies in the toppings, which guests can customize to their liking. Prep and Cook Time: 1 hour. Notes: No time to make tortilla strips? Store-bought chips will do in a pinch.

Total Time: 1 hour
Yield: Makes about 4 1/2 qts. (serving size: 1 cup)


Ingredients

• 1  tablespoon  vegetable oil, plus more for frying
• 2  large onions, chopped
• 8  cloves garlic, minced
• 1  tablespoon  plus 1 1/2 tsp. coarse kosher salt
• 1  teaspoon  ground cumin
• 1/2  teaspoon  red chile flakes
• 12  cups  reduced-sodium chicken broth
• 1  can (28 oz.) diced tomatoes
• Juice of 2 limes
• 1  package (8 oz.) small corn tortillas, cut into 1/4-in.-thick strips (see Notes)
• 2  pounds  boneless, skinless chicken breast, cut into 1/4-in.-thick strips
• 1  cup  chopped fresh cilantro
• Sliced avocado, sour cream, grated Monterey jack cheese, additional chopped cilantro, and/or sliced green onions for topping

Remember to choose only the best and freshest vegies for this recipe to get the most out of it and to get the best flavor out of it.

Preparation 1. Heat 1 tbsp. vegetable oil in a large pot (at least 5 qts.) over medium heat. Add onions and cook until translucent, 5 to 7 minutes. Stir in two-thirds of the garlic, 1 tbsp. salt, cumin, and chile flakes and cook 2 minutes.

2. Add broth, tomatoes, and half the lime juice and increase heat to a gentle simmer; cook 20 minutes.

3. Meanwhile, pour about 1 in. of vegetable oil into a small frying pan set over medium-high heat. When oil is hot but not smoking, add one-third of the tortilla strips and cook until golden brown and crisp, about 2 minutes. With a slotted spoon, transfer strips to a paper towel-lined baking pan. Repeat with remaining tortilla strips in two batches. Sprinkle with 1 tsp. salt. Set aside.

4. Purée soup in batches in a blender. Return soup to pot and resume simmering. In a small bowl, toss chicken with remaining lime juice, garlic, and 1/2 tsp. salt. Marinate at room temperature for 10 minutes, then add to soup and simmer 5 minutes, until chicken is just cooked through. Stir in cilantro..

Nutritional Information
Calories:142 (26% from fat)
Protein:15g
Fat:4.1g (sat 0.6)
Carbohydrate:11g

---

Preparation Combine oil and syrup in a large bowl; stir with a whisk. Add sugars; stir with a whisk until well blended. Stir in vanilla and egg whites.

Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking soda, and salt; stir with a whisk. Add flour mixture to sugar mixture, stirring until well combined. Stir in chips; cover and chill 1 hour.

Preheat oven to 375°.

Drop dough by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 375° for 8 minutes or until almost set. Cool on pan 2 minutes or until firm. Remove from pan; cool on wire racks.

Nutritional Information
Calories:74 (22% from fat)
Fat:1.8g (sat 0.5g,mono 0.6g,poly 0.3g)
Protein:1.3g
Carbohydrate:13.7g

Low Cal Chocolate Chip Cookies

Start by looking for grain-sweetened chocolate chips in health-food stores.

Yield: 44 servings (serving size: 1 cookie)

Ingredients

• 3  tablespoons  canola oil
• 2 1/2  tablespoons  light-colored corn syrup
• 3/4  cup  packed brown sugar
• 1/2  cup  granulated sugar
• 1 1/2  teaspoons  vanilla extract
• 3  large egg whites
• 1 1/4  cups  all-purpose flour
• 1 1/4  cups  whole wheat pastry flour
• 1  teaspoon  baking soda
• 1/2  teaspoon  salt
• 1  cup  grain-sweetened chocolate chips (such as Sunspire)
• Cooking spray

Don't overeat these, I know first-hand how good they are so you will be tempted to eat just-one-more over and over.  Don't fall for that trap.  Eat you designated allotment, get your sweets fix and put them away!

Holiday Good Banana Pumpkin Bread Recipe!

Prep Time: 10 minutes Cook Time: 1 hour (one loaf, or 40 minutes if using mini loaf pans) Ingredients:

• 2 mashed ripe bananas (original called for 1 but I had extras)
• 1 cup pumpkin puree (I had a can so I used it)
• 1/4 cup canola oil
• 2 eggs (original called for 1 egg and 2 egg white, but in this economy, I’m not wasting eggs. In addition, egg yolk is not bad for you. It has vitamin D – one of the few non-fortified foods, choline, and unsaturated fat – not likely to raise cholesterol.)
• 2 cups flour (1 cup all purpose, one cup whole wheat OR 2 cups whole wheat pastry flour)
• 1/2 cup rolled oats (I added this to the recipe to make up for the extra banana and pumpkin noted above. You could also add some wheat germ or take this to 3/4 cup easily)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 2/3 cup sugar (I didn’t mess with this but experienced bakers might suggest using some agave nectar, stevia, splenda or other substitute?)
• 1/2 tsp nutmeg
• 1/2 tsp ginger
• 1 tsp cinnamon

Preparation: Preheat oven to 350 degrees. Spray a 8 1/2 X 4 1/2-inch loaf pan (or 4 mini loaf pans) with nonstick cooking spray. (I use canola oil and wipe out the excess.)

Place mashed banana, pumpkin puree, oil, egg and egg whites in a large bowl. Beat with an electronic mixer on low speed.

Place flour, sugar, baking powder, baking soda, salt, nutmeg, ginger and cinnamon in a medium bowl and stir with a whisk. Add flour mixture to banana and pumpkin mixture and beat until just moist.

Pour batter into loaf pan and bake for 1 hour or until toothpick placed in center comes out clean.

Serves 12. (Now if you make 4 mini loaves like I did, that means you cut them in thirds – that’s a hearty hunk of goodness.)

Per Serving: Calories 196, Calories from Fat 48, Total Fat 5.3g (sat 0.5g), Cholesterol 18mg, Sodium 206mg, Carbohydrate 33.3g, Fiber 1.6g, Protein 3.7g

Note: this info will be off because of the substitutions that were made. But my guess is they are not that different. But if you are concerned, just take a smaller piece!