TVP "Oatmeal"

2 C TVP granules
1 quart unsweetened soy milk (can use coconut milk or other milk)
1 T cinnamon
1 t nutmeg
1 1/2 T vanilla
Or adjust the above seasonings to your taste
Sweetener to taste
Optional: Whisk in eggs. 4 eggs makes it more like rice pudding.

Preparation:
Mix all ingredients in crockpot, large saucepan/Dutch oven, or large covered casserole dish (be careful about this - when I tested it in the oven, it overflowed).

Crockpot/Slow Cooker: It will be cooked in about 2 hours on high or 4 hours on low, but you can let it go longer and it won't hurt it.
Oven: About 1 hour at 350 F.
Stovetop: Bring to boil, then simmer for 30-45 minutes, stirring occasionally - you should know by looking when it's done.

mock-zah brei

1/4 cup dry TVP
just shy of 1/2 cup water
pinch of salt
1/4 cup Egg Beaters
1 Tbsp egg whites
dash of cinnamon
1 tsp or 1 packet of Splenda
1/2 tsp raw sugar

optional: 2 Tbsp sugar-free syrup

Boil the water and salt in the microwave and pour over TVP; soak five minutes. When all the water is absorbed, fry TVP in a skillet with butter-flavor spray, Egg Beaters, egg white, cinnamon and Splenda, until the eggs are cooked through. Serve sprinkled with raw sugar, which gives a nice crunch. Also excellent with a teaspoon of raisins and/or chopped nuts, and a drizzle of maple syrup on top.

Maria's Power Muffins

Maria's Power Muffins
Yields 8 muffins (2 servings)

3/4 Cup oatmeal (dry)
1 tsp. baking soda
2 tsp. baking powder
1 tsp. cinnamon
OR 1 T lemon juice, 1/4 t nugmeg and 2 T poppyseeds
1/2 Cup Spoonable Splenda
2 Scoops Protein Powder *
6 egg whites
1/2 tsp. butter extract (optional) OR other extracts like strawberry, almond
1/2 cup ff cottage cheese OR 1/2 cup low fat cottage cheese (some say this helps with sticking
in the pan, but will add calories and fat)
1/3 cup NATURAL applesauce OR 2 medium zucchini (will lower your carbs and calorie for nutritional value)OR 1/3 cup canned pumpkin (about equal in nutritional value of applesauce)


In a blender or food processor, mill all dry ingredients (first 6 ingredients) until it looks like flour. Pour the dry ingredients into a separate mixing bowl. Use the blender/food processor to blend cottage cheese until creamy. Then add the egg whites, apple sauce and butter extract to the blender and blend until mixed. (Do NOT blend too long once you add the eggs as you do NOT want air in the egg whites or you muffins will "deflate" after cooking.) Pour blended liquid on top of dry mixture and stir just until blended. Pour into muffin tin. Bake at 400 degrees for 20 minutes.

Mexican Quiche

2 cups egg beaters
1 cup skim milk
1/2 cup mushrooms, sliced
1 onon, finley chopped
2 cups fat free cottage cheese (I use 2% cottage cheese)
1 cup fat free mild cheddar cheese, shredded
2 cups brocolli flowerettes, chopped
1/2 cup green bell pepper, chopped
1/2 cup of your favorite salsa
1/4 tsp salt (optional)
1/2 tsp. pepper
non fat cooking spray

Preheat oven to 350 degreees. In a large bowl combine everything and mix with fork. Prepare a 9x11 baking dish with cooking spray of your choice, then pour egg mix into baking dish. Bake for 1 hour or until eggs are firm to the touch and slightly brown on top. Serve with warm salsa of your choice. I serve mine with a dollop of fat free sour cream and a spoon or two of chopped olives. Enjoy this yummy anytime treat:)

Low-Fat Danish

Toast 1 slice of whole-wheat bread (or your portion). Then cover with your portion of low-fat cottage cheese. Sprinkle on some Equal and some ground cinnamon. Then place under the broiler until lightly browned (usually takes a minute or two). Enjoy! It’s an nice alternative for breakfast.

Lemon Poppyseed Power Muffins

Butter-flavored cooking spray
1 cup whole wheat flour
1 cup vanilla protein powder (I use the Soy)
2 Tablespoons sugar
2 Tablespoons poppy seeds
2 teaspoons baking powder
pinch of salt
1/2 cup unsweetened applesauce
1/4 cup of egg substitute
1/2 cup skim milk
1/4 cup freshly squeezed lemon juice
4 teaspoons freshly grated lemon zest
Lemon Drizzle:
1/4 cup lemon juice
1 Tablespoon sugar

Heat oven to 400*F. Spray muffin pan with cooking spray (I use a mini-muffin pan that makes about 24). In a large bowl, combine the flour, protein powder, sugar, poppy seeds, baking powder and salt. Using a fork, cut in the applesauce until the mixture forms into crumbs. In a seperate bowl, whisk together egg subtitute, milk, lemon juice, and lemon zest. Add to flour mixture and stir until dry ingredients are moistened. Pour batter into muffin pan and bake for 12-18 minutes, or until toothpick inserted in center comes out clean. Remove muffins from pan and drizzle with lemon drizzle mixture. Cool on a wire rack. Makes about 12 regular size muffins or 24 mini-muffins. Delicious! Ü

Eggwhite banana pancake

1 whole egg plus 4 whites
1/2 cup whole oats
1/2 banana
1 teaspoon cinnamon
1 teaspoon vanilla extract
3 packets of Splenda or sugar substitute
Cream of tartar

Add one egg and 4 whites to blender with a dash of cream of tartar. Blend for a few seconds. Add the rest of the ingredients to blender. Blend well. Pour in skillet. Cook each side 3-4 minutes or until golden brown. Serve with sugar-free syrup.

High Protein Crepes

(serves 10 )

1 lg carton egg beaters
3/4 c cottage cheese
1 scoop protein powder
1/2 cup raw oatmeal (blended in blender to make a flour)

Mix all the ingredients in a blender until smooth.
Pour about 1/4 cup into pan and cook like a crepe. (rotate pan until set, then flip over and cook lightly)
It may take a little practice if you have never done crepes before. Try not to make them too thick. Add filling and roll like a tortilla. Enjoy.

For breakfast or dessert crepes add 1 teaspoon cinnamon to the batter and fill with yogurt or cooked apples.

For dinner crepes add 1 teaspoon Italian herbs to the batter and fill with seasoned cottage cheese and top with marinara sauce. Serve warm.

Chai Blueberry Oatmeal

(serves 2)

Ingredients:
1 1/4 cups of water
1 chai tea bag
1/2 cup old fashioned large flake oats
2 tablespoons flax seeds (ground)
1 tablespoon 100% pure honey
1/4 cup low-fat milk
1 scoop vanilla whey protein (equal to 25 g protein)
1/4 cup blueberries (fresh or frozen)

Directions:
Bring 1 1/4 cups of water to a boil in a small pot on high heat. Remove from heat and steep a chai tea bag for 5 minutes. Remove bag and bring back to a boil. Add the oats. Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally.Remove from heat and stir in flax seeds and honey Combine 1/4 cup of milk with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, pour protein mixture into a blender or food processor and blend until protein is dissolved. Pour protein mixture and blueberries over oatmeal and serve.

Protein Smoothies

Dr Oz's The Quick Magical Breakfast Blaster
2 servings, 136 calories per serving

1 scoop (1/3 cup) Soy protein (like Nature's Plus Spiru-Tein)
1/2 tablespoon flaxseed oil
1/4 cup frozen blueberries
1/2 large ripe banana (or other fruits of your choice)
1/2 tablespoon apple juice concentrate or honey
1 teaspoon Psyillium seed husks ( or more maybe 2 Tablesppon)


Peel banana; break into chunks. Put all ingredients in a blender. Add 12 ounces of water and ice, as well as powdered vitamins. Cover, blend until fairly smooth.

Nordine's Power Punch
2 tablespoons soy or whey protein powder
1/2 cup fat-free milk
1/2 cup plain fat-free yogurt
1/2 cup strawberries
1/2 medium banana
1 1/2 cups ice cubes

Combine all the ingredients in a blender and process until smooth. Serve in a tall glass.

Protein Fruit Smoothie
(serves 2)
1 to 2 scoops vanilla whey powder
1 cup strawberries
Banana
1 cup ice
1 cup water (substitute milk or yogurt for a thicker, higher calorie drink)

First add ice to blender. Then add strawberries, banana, protein powder and water (or milk or yogurt). Blend all the ingredients until everything has dissolved. This will fill you up faster than you would think! If there is some left over, take it in a "to go" cup or pass it on to a friend or family member.

Bob's High Fiber Bran Muffins

Ingredients
(makes 12 muffins)
1 cup Wheat Bran
1 - 1/2 cups Whole Wheat Flour
1/2 cup Raisins (Unsulfured)
1 tsp Baking Powder
1 tsp Baking Soda
3/4 cup Milk
1/2 cup Molasses or Honey
2 Tbsp Oil
1 Egg, beaten
Directions
Stir together bran, flour, soda and baking powder. Then stir in raisins and set aside. Blend milk, molasses, oil and egg. Add to dry ingredients and stir JUST UNTIL MOISTENED. Spoon into greased muffin tins and bake in preheated 400 degrees oven for 15 minutes or until muffins pull away from sides of cups.

Variation: I like to add 1/2 cup applesauce and 1/4 cup of chopped nuts when I make this recipe for our guests

The muffins might be ready before 15 minutes!!!

Egg White Recipes

Fluffy plain Omelete
Whisk 3/4 cup egg whites with 1 tablespoon of low fat cottage cheese, this gives the eggs a taste similar to frying them in butter and bulks them out a bit making them easier and tastier to eat

Regular Omelete
Saute some spinach, mushrooms, peppers, asparagus or other vegetables before cooking egg whites and set aside. Pour in 1 cup Egg Whites.As Egg begins to cook, lift sides
to allow Egg Whites to set.While top of omelet is still moist, place spinach and mushrooms on top.
Sprinkle cheese on top, fold omelet and finish cooking.
Be sure not to over cook.

Egg nog
6 egg white recipe + cup of milk, teaspoon of sugar and a couple of drops of vanilla essence, sprinkle nutmeg on top after blending

Flaxmeal Cereal

Warm Flax Cereal
(serves 1)

Ingredients:
5 T. flax meal or 4 T. whole flax seeds
warm water
honey
cinnamon
pinch of sea salt

Directions:
Blend whole flax seeds in a coffee grinder until it reaches a fine texture.
Pour into a bowl and stir in cinnamon and sea salt. Add enough warm water until it reaches a creamy texture. Stir in honey. Eat right away because the cereal will thicken quickly. Drink a glass of water because the cereal is high in fiber.

Easy Flax Breakfast Pudding

Ingredients:
1/4 cup flax seed meal
1/4 cup water
1 egg
Sugar substitute to taste
Mixins as desired (see below)

Directions:
Mix flax meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool down the pudding). Stir and eat.

Possible Additions:
Fresh or frozen berries or other fruit
Unsweetened coconut
Peanut butter or other nut butters
Sugar-free maple or other syrup
Sugar-free jam or preserves
Chopped nuts

Flaxseed Pancakes/Waffles

Ingredients

(makes 2 pancakes)

1/2 cup all-white liquid egg substitute
3 tablespoons ground flax seeds
1 teaspoon baking powder
1/2 teaspoon vanilla
4 tsp sugar or Splenda or any sugar substitute
cinnamon
nutmeg

2 tablespoons cream cheese or yogurt
vanilla
1 tsp sugar or Splenda or sugar substitute

Directions

Mix first seven ingredients in a small bowl. (The baking powder blobs up so you have to stir really well until it dissolves.)Spray a heated pan with non-stick spray and pour in half of the mixture. It will immediately sort of fluff up like a pancake. Brown on one side and flip. I cooked about 2 minutes on each side.The "frosting" for this is optional; mix together the last three ingredients in a small cup and spread on pancakes. You can experiment with the ingredients to alter the sweetness.

Italian Tofu Frittata

Optimal dish for breakfast but good for lunch and dinner too.

Ingredients:

(Serves 4)

1 cup onion, chopped fine

4 cloves garlic, minced

1 cup zucchini, diced

1 cup or 2 small red bell pepper, diced

2 cups finely chopped kale, (remove stems) or any greens like spinach

1 cup or 1 large or 2 small chopped fresh tomato

¼ .cup vegetable broth or water

2 TBS red wine vinegar

5 oz or 150 grams firm light tofu, drained

4 egg whites or ½ cup of egg whites

1 TBS dried Italian seasoning

¼ tsp turmeric

salt and white pepper to taste

2 TBS chopped fresh parsley

Directions:

Prepare vegetables by chopping them and having them ready.
Pureé tofu with egg whites, Italian seasoning and turmeric in blender.
In 10 inch stainless steel pan, sauté onion, garlic, zucchini, bell pepper, kale, and tomato for about 1 minute over medium low heat, stirring often. Add broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.