Apple Oatmeal Pancakes
Makes 1 Serving (4 to 6 small pancakes)
Ingredients
� 6 egg whites
� � cup oatmeal (dry)
� 1 tablespoon unsweetened apple sauce
� Pinch of cinnamon powder
� Pinch of stevia
� 1 apple, diced finely
� � teaspoon baking soda
� Cooking spray
Directions
1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking spray), drop by spoonful onto the pan.
2. When bubbles start to form, place evenly on pancake some of the diced apple.
3. Let them set in before flipping the pancake.
4. Makes about 4-6 pancakes depending on the size.
Nutritional Facts (Per Serving)
Calories: 240
Protein: 28g
Carbohydrates: 32g
Fat: 0g
Ginger Beef
Makes 2 Servings
Ingredients
� 2 sirloin steaks (4oz each), cut in strips
� 1 tablespoon olive oil
� 1 small onion, diced
� 1 clove garlic, crushed
� 2 diced tomatoes
� 1 teaspoon ground ginger
� 4 tablespoons apple cider vinegar
� Salt and pepper
Directions
1. Place the oil in a large skillet and brown the steaks in it over medium-high heat.
2. When both sides are well-seared, add the onion, garlic, and tomatoes.
3. In a bowl, stir the ginger, salt and pepper into the vinegar and add that mixture to the skillet, stirring to combine.
4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids evaporates completely.
Nutritional Facts (Per Serving)
Calories: 208
Protein: 31g
Carbohydrates: 3g
Fat: 8g
Hot Paprika Shrimp
Makes 2 Servings
Ingredients
� 8oz shrimps, shelled and deveined
� 1 tablespoon macadamia oil
� � teaspoon paprika
� Pinch cayenne pepper
� 2 cloves garlic, crushed
Directions
1. In a skillet over medium-high heat. Saut� the shrimp and garlic.
in the oil for about 5 minutes until it�s pink.
2. Sprinkle the paprika and cayenne over it.
3. Cook for about another minute and serve.
Nutritional Facts (Per Serving)
Calories: 159
Protein: 23g
Carbohydrates: 1g
Fat: 7g
Apple Mustard Pork Tenderloin
Makes 4 Servings
Ingredients
� 1 pound pork tenderloin
� � cup apple cider vinegar
� 2 tablespoons unsweetened apple sauce
� 1 clove garlic
� 2 teaspoons soy sauce
� � teaspoon grated ginger
� 2 teaspoons Dijon mustard
Directions
1. Place the pork in a slow cooker (or in a baking dish).
2. Combine all remaining ingredients in a bowl and mix together.
3. Pour mixture over pork, coating the pork generously.
4. Cover and cook on low for 6 hours (or 45 minutes at 350oF in cooking in oven).
Nutritional Facts (Per Serving)
Calories: 182
Protein: 30g
Carbohydrates: 2g
Fat: 6g
Quinoa Burritos
Makes 2 Servings
Perfect for a snack, spread or sandwich
Ingredients
� 2 small whole wheat tortillas
� � cup quinoa, cooked
� 4 egg whites
� � avocado, cubed
� 1 cup lettuce, shredded
� � cup salsa
� � cup red onion, diced
� � cup black beans
� � cup fresh cilantro
Directions
1. Cook quinoa and egg whites separately. Then mix with black beans, cilantro and onion.
2. Spead half mixture equally on whole wheat tortillas.
3. Top with salsa, avocado and lettuce.
4. Wrap and enjoy!
Nutritional Facts (Per Serving)
Calories: 272
Protein: 17g
Carbohydrates: 33g
Fat: 8g
Southwesthern Eggs
Makes 1 Serving
Perfect for a snack, spread or sandwich
Ingredients
� 1 whole hard-boiled egg
� 3 hard boiled eggs, whites only
� 1 tablespoon Greek yogurt
� Pinch of chilli powder
� Pinch of garlic powder
� Pinch of onion powder
� 1 teaspoon apple cider vinegar
Directions
1. Peel the eggs and slice the eggs in half.
2. Carefully remove 3 yolks (leaving 1 yolk) into a mixing bowl.
3. Mash the eggs with a fork. Stir in, yogurt, chilli powder, garlic powder, onion powder, apple cider vinegar, and mix until creamy.
Nutritional Facts (Per Serving)
Calories: 129
Protein: 20g
Carbohydrates: 1g
Fat: 5g
Cajun Style Sweet Potatoes
Makes 2 Servings
Ingredients
� 2 medium (5oz) sweet potatoes
� 1 teaspoon paprika
� � teaspoon onion powder
� � teaspoon thyme
� � teaspoon rosemary
� � teaspoon garlic powder
� Pinch of cayenne pepper
� 1 teaspoon olive oil
Directions
1. Preheat oven to 375oF. In a small bowl, stir together paprika, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.
2. Slice the sweet potatoes in half lengthwise.
3. Brush each half with olive oil.
4. Rub the seasoning mix over the cut surface of each half.
5. Place sweet potatoes on a baking sheet or in a shallow pan.
6. Bake until tender or about 45 minutes.
Nutritional Facts (Per Serving)
Calories: 124
Protein: 2g
Carbohydrates: 27g
Fat: 2g
Kale Chips
Makes 2 Servings
Ingredients
2 handfuls kale leaves
1 teaspoon cayenne pepper
Cooking spray
Sea salt
Directions
1. Preheat oven to 350�F.
2. Arrange kale on a non stick baking sheet.
3. Very lightly coat kale with cooking spray and a bit of sea salt.
4. Sprinkle cayenne pepper on top of the kale and bake for 10 minutes or until crispy.
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