7 layer cookie

Kinnikinnick brand graham crackers are great for the crust. Ingredients: 1 cube butter 11/4 cups graham cracker crumbs 1 cup coconut 1 (6oz) pkg chocolate chips 1 (6 oz) pkg butterscotch chips 1 can eagle brand sweetened condensed milk 1 cup chopped nuts Preparation: Melt butter in oven in a 9 inch square cake pan Add the following in layers: graham cracker crumbs, coconut, chocolate chips, butterscotch chips. Pour the sweetened condensed milk over the batch. Top with nuts. Bake at 350 degrees for 30 minutes. Cool well and cut into squares.

1/4 cup black bean refried beans, fat free
1/4 cup plain yogurt, fat free or plain greek yogurt, fat free
1/4 cup favorite salsa

Just mix it all together and eat it with some fresh veggies.

Makes one serving at 90 calories for the whole darn thing. Add a few more calories for the veggies.

Tomato Potato Soup

Ingredients

• 2 tablespoons olive oil
• 2 onions, chopped
• 4 Potatoes ( slightly baked or cut up into small cubes)
• 1 1/2 cups chopped celery
• 1 1/2 cups chopped carrots
• 2 cloves garlic, minced
• 1 tablespoon Italian seasoning
• 2 cups milk
• 1 tablespoon cornstarch
• 1 (14.5 ounce) can tomatoes
• 1 1/4 cups chicken broth
• 2 tablespoons tomato paste
• salt and pepper to taste

Directions

1. use olive oil to cook the onions until tender. Mix in the potatoes, celery, carrots, and garlic. Season with Italian seasoning. Pour in milk, gradually stir in cornstarch, and bring to a boil. Mix in tomatoes, broth, and tomato paste. Return to boil, reduce heat to low, and simmer 20 minutes. Season with salt and pepper.

*Double the recipe and then freeze the soup! Makes a fast, yummy meal!

Mango Salsa Chicken Burritos

1 container mango salsa (from costco)
2-4 ish cans refried beans (depends on how many people you are feeding)
1 breast of chicken per however many people are eating
tortillas
toppings (lettuce, avocado, green onion etc)


The container of mango salsa will be enough for approx 8 breasts of chicken (ish). I made it with four and dumped the whole thing in. It was good but I could have stretched the mango salsa a lot. If you don't use all the mango salsa in the chicken, you can add a dab to your burrito at the end, it makes it even sweeter.

Add mango salsa and chicken breasts to the crockpot. Cook on high 4 hours.
Once chicken is done, shred it and put it in the tortilla with the refried beans and whatever toppings you like.

This is so easy and tasty, Im sure it will be a regular at your houses!

Mexican taco stew

Ingredients

1/2 pound 85% lean ground beef or turkey

1 medium onion, chopped

2 garlic cloves, finely chopped
2 tablespoons taco seasoning-don't forget to check the ingredients for flour/wheat

2 cups low-sodium chicken broth
1 large zucchini or summer squash, cut into small cubes
1 (15-ounce) can no-salt-added black beans
1 (14.5-ounce) can diced tomatoes
1 cup frozen corn kernels
1 cup medium salsa

Method

Brown meat in a large pot over medium high heat. Drain, remove and set aside. In the same pot, sauté onion and garlic until onion is translucent. (I like my onions to be a little crunchier than soft so I skip this step and cook the onion, garlic, and meat together for a few minute.) Add meat back to pot and sprinkle mixture with taco seasoning to blend. Add remaining ingredients and simmer, covered, stirring occasionally, 15 to 20 minutes.

Nutrition

Per serving (about 20oz/578g-wt.): 310 calories (70 from fat), 8g total fat, 2.5g saturated fat, 35mg cholesterol, 820mg sodium, 42g total carbohydrate (9g dietary fiber, 10g sugar), 20g protein

Pasta dinner (without the pasta)

Pasta (Without the Pasta) Dinner
by www.trainermomma.com

1 lb lean ground turkey or beef
32 oz jar of marinara sauce (I've been using Classico Tomato Basil lately)
parmesan cheese, shredded
vegetable of your choice (zucchini, yellow squash, spaghetti squash, broccoli, cauliflower, eggplant, etc.)
seasoning blend

Brown up the meat and drain off the remaining liquid. Add a jar of your favorite marinara sauce.

Steam up loads of vegetables and fill up your plate/bowl. Season to taste. Top with 1/2 cup of the meat sauce and 1 Tb of the parmesan cheese.

Around 200 - 220 calories depending on what your vegetable is.

Pear and pecan salad

Pear and Pecan Salad
by www.trainermomma.com

romaine lettuce, torn
baby spinach
1 or 2 pears, sliced
1-2 tomatoes, diced
3-4 bunches of green onions
1 handful of Craisins
1 handful of pecans, roasted
4-5 oz of goat cheese, crumbled
balsamic vinegar
olive oil

Get a very large salad bowl and just start throwing all the goodies in the bowl. Add as many ingredients as suits your fancy. Remember, however, to go easy on the high calorie foods: Craisins, pecans and goat cheese.

Mix with salad tongs. When you load up your plate, drizzle with a bit of balsamic vinegar and about a tablespoon of olive oil.

YUM!

Chicken Hawaiian Salad

Chicken Hawaiian Salad

by www.trainermomma.com

adapted from Kirkland Signature Recipes

1 12.5 oz can of canned chicken

1/2 cup celery, diced

1 medium apple, chopped

1 cup pineapple chunks (tidbits would work even better)

2 Tb raisins

2 tsp toasted sesame seeds (when toasted it really brings out the taste)

3 Tb Miracle Whip, light or light mayo

1/2 tsp curry powder

Combine chicken, celery, apple, pineapple, raisins and sesame seeds in a large bowl.

Mix Miracle Whip and curry powder in a smaller bowl. Mix in with chicken mixture and toss to coat.

I like to eat this on a bed of greens or in a wrap for food on the go.

168 calories per cup.

Fajitas

Make these tonight!!!
These are SO good! Mmmm:)

http://www.melskitchencafe.com/2010/01/the-best-chicken-fajitas.html

To make it gluten free use Braggs Liquid Aminos instead of Soy Sauce and of course corn or rice tortillas but, hello, of course you guys know this!

P.S. I actually used sirloin tips for this and it was delicious!

breakfast burrito

Breakfast Burrito (Or anytime of the day, of course)

2 eggs scrambled
1/4 cup red and orange peppers, chopped
2 Tb refried beans, fat-free
Brown rice tortilla (the best, and also expensive... boo)
2 Tb cheddar cheese, reduced-fat

1 or 2 pieces of turkey bacon
2 Tb salsa
freshly ground pepper to taste

add everything to brown rice tortilla. yummmmmy!

mashed Potatoes

Healthy Mashed Potatoes

There are some meals that just need a side of mashed potatoes to feel complete. Try to this recipe if you're in the mood for mashed potatoes but don't want to ruin your diet.

Healthy Mashed Potatoes

Directions:

Boil: 2 pounds red potatoes

Once potatoes are soft drain, and mash in a pot.

Once mashed add the following:

8-10 ounces plain low-fat yogurt

1/4 cup skim/soy milk (More or less depending on what you prefer. I actually made this recipe once without any milk and it turned out fine! )

Salt and Pepper

Spice it up with your choice of the following:

- Green onions

- 1/2 to 1 teaspoon curry powder

- A dash of paprika

- Garlic Salt

- Dill

- Cayenne Pepper

..whatever else you'd like!

If you don't want to mash your potatoes you can slice them into wedges, drizzle them in olive oil, sprinkle with Italian seasoning (Typically a mix of: basil, oregano, rosemary, thyme pepper, salt) and stick them in an 400 degree oven for about 30 minutes.

Fun snack for kids

An old stand-by to always fall back on for a quick and easy snack is a piece of fruit and a stick of string cheese. Easy, yummy, and balanced. So why not mix it up a bit and make it fun for your kids? Here's how:

1. Supplies: string cheese, desired fruit, kabob sticks, and some fun treats: marshmellows, gummy bears, caramels, etc...
2. Slice up string cheese into 4 or 5 chunks.
3. Dice desired fruit into pieces - bananas, apples, kiwi, berries, etc... The more color, the better!
4. Stack kabob stick by alternating cheese and fruit. Add the treats if desired.

Chocolate protein brownies

Chocolate Protein Brownies (1 serving)

1/4 cup black beans (rinsed)
1/2 egg yolk
2 egg whites
2 TB Chocolate or vanilla protein powder
1/4 cup oats blended into oat flour
1.5 TB plain baking cocoa powder
1 TB Applesause (no sugar added)
1/2 tsp baking powder
1 tsp vanilla extract
2 droppers of vanilla stevia Optional

Directions: Blend all ingredients together in blender with a flat blade. Taste batter and add additional vanilla stevia if needed. Spray all sides of small bread pan (or use small cheese cake pan or 4 cupcakes) well with pam. Pour batter into pan, bake at 375 degrees for 18 - 20 minutes or until edges are crisped. Add one TB sugar free syrup or fat free cool whip on top. Great warm or frozen.

Calories: 242
Carbs: 28
Fat: 4
Protein: 25
Fiber: 8

Beef and Sweet Potato Crock Pot Stew

1.5 lbs beef chuck, cut into chunks or stew meat
2 sweet potatoes cut into 1/2 inch circles
2 cans diced tomatoes with juice
1 onion, cut into wedges
1/2 cup dried apricots
2 tsp ground cumin
2 tsp ground ginger
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper
1 15 oz can chickpeas (garbanzo beans) rinsed
2 cups baby spinach
1/4 cup roasted almonds

In a slow cooker, combine the beef, tomatoes (and their juices), onion, apricots, cumin, ginger, cinnamon, cayenne, salt and 1/2 cup water.

Cook covered until the meat is tender, on high for 4-5 hours or low for 7-8 hours. Ten minutes before serving add chickpeas and heat through. Then stir in spinach. Serve over rice and sprinkle with almonds.

(You will need a large crock pot for this recipe, it serves 6. Or cut the recipe in half and use a smaller crockpot).

Lunch made easy

Lunchskins: Reusable sandwich and snack bags made from cute pastry bag fabrics–they saved more than 12 million plastic bags from being in landfills last year. These can be washed in the dish washer or washing machine.

Other options are available from people on Etsy, but they may not be made of food grade materials.

KlipIt by Sistema: A cool container that holds a sandwich in one place and two sides in the other side. Available at The Container Store or in Old Navy stores for a limited time. They also make other cool containers you will want to check out.

Lunch ideas:

• Peanut butter and crackers
• sandwich-gluten free bread, of course
• Rollup with cucumber, bell pepper and salad dressing
• Brown Rice Tortilla, spread with PB, wrapped around a banana—can add a drizzle of honey
• Tuna salad and crackers
• Quesadilla (just cheese, or add some ground beef) serve with salsa
• Hard boiled egg, , fruit and veggie
• Fruit smoothie: I love this trick—make several smoothies, freeze in 8 oz containers and pop them in your child’s lunch. They will defrost and be ready to stir or spoon up by lunch
• Baked chips (whole grain/healthy versions)—dips or sauces if you like
• cheese stick, apple/grapes
• Crackers, lunchmeat, cheese (homemade lunchable)
• Waffles
• Cliff and a piece of fruit and vegetable
• Soup in a thermos
• Sides:

• Nuts
• Cheese sticks/slices
• Snap peas
• Canned fruit
• Carrot sticks
• Dried apples
• Broccoli and ranch
• Cucumbers
• Grapes
• Bell pepper slices

DRINK:

Water. Really. No fruit drinks. It is a lot of money and they really need to rehydrate with some good old water. Check out the Kleen Kanteen or the SubZero Stainless steel containers instead of the plastic ones.

Honey Lime Chicken Enchiladas

Make these, you won't be sorry!


1 cup honey
1 cup lime juice
3 Tb chili powder
1 Tbsp minced garlic

2.5 or 3 lb COOKED chicken, shredded
3 cans black beans
corn tortiallas
colby or monterey jack cheese, shredded
2- 14oz. cans green enchilada sauce

Mix first 4 ingredients together and toss with shredded cooked chicken. Let it "marinate" for at least a half hour. Fill corn tortillas with chicken, beans and shredded cheese. Pour the rest of the can of green enchilada sauce over enchiladas then sprinkle with more cheese. Bake uncovered at 350 for 30 minutes.

http://www.webmd.com/diet/slideshow-gluten-free-diet

We already know all of this stuff, but it was just funny to read it. I dunknowwhy

Rice, Chicken, Black Bean Casserole

3 green onions, chopped
3 cloves garlic, pressed
2-3 chicken breasts, cooked and diced
1 small can Rotel diced tomatoes and green chilies
1-2 cans black beans, rinsed and drained
1 can green chilies
2 TBS chopped cilantro
2 tsp ground cumin
1 cup cooked Jasmine rice (or any rice)
1/2 cup sour cream

Mix together and cook in casserole pan for 20-30 minutes, or until hot. Serve with fresh salsa, olives, gaucamole, and sour cream.

Black Bean Chili

Black Bean Chili

Click on the link to access the recipe. Its a good one!

Apple and Red Pepper Spinach Salad with Cottage Cheese

by www.trainermomma.com

2 cups spinach

1/2 cup low fat cottage cheese

2 Tb walnuts, chopped

1/2 of an apple

1/4 cup red pepper, chopped

2 Tb green onion

2 Tb Kraft Light Parmesan Asiago Balsamic Vinaigrette (now say that 3 times fast)

334 calories

Stuffed green peppers

4 green bell peppers

1 lb. lean ground beef

onion

1 can tomato sauce

1 can diced tomatoes

2 C. brown rice

grated cheese

set oven to 350

(make rice in cooker)

cut tops off of the bell peppers and gut the insides. Put them on a cookie sheet.

Brown meat with onion. drain grease. add tomato sauce, diced tomatoes and rice. Fill the bell peppers with mixture. add cheese.

put peppers in oven for about 15 min.

Shepherds pie

1 lb lean ground beef

1/2 onion

1 can of green beans (or fresh)

(add any veggie you want. Corn, squash ect..)

2 C. mashed potatoes

1 C. grated cheese

set oven to 350

brown meat and onion. drain grease.

in a 9X13 pan, mix meat, veggies and potatoes. Then add 1 C. cheese on top.

Bake for about 20 min. or until cheese is melted.

Taco salad

1 lb. lean ground beef

1 small onion

1 small can tomato sauce

1 head of lettuce (chopped)

2 tomatoes

1 cucumber (peeled and chopped)

2 C. mozzarella cheese

1/2 can olives

1 bag tortilla chips (crushed)

lite sour cream

brown beef and onion. drain fat from hamburger. add tomato sauce.

in large bowl, mix crushed chips, meat, tomatoes, cucumbers, cheese andn olives. Serve with sour cream.

enough for about 6 people

Broccoli sunflower salad

3-4 heads of broccoli

1 bunch of cauliflower

3/4 C. green onions

1 C. salted sunflower seeds

1 lb. bacon fried crisp

2-3 C. red grapes (i added a little more)

SAUCE:

3/4 C. Light mayo, 1/4 C. sugar, 1/3 C. seasoned rice vinegar

add sauce, bacon & sunflower seeds right before serving.

Fiesta Bake

Fiesta Bake
adapted from Set for Life


1 lb extra-lean ground beef or turkey
1 clove garlic, minced
1 onion, diced -- or onion powder
1/2 tsp salt
1/4 tsp pepper
1 10-oz can enchilada sauce, mild or hot
1 8-oz can tomato sauce, no salt added
1 can black beans, drained and rinsed
1 can chili beans or pinto beans, drained and rinsed
1 17-oz can corn, undrained
1 large zucchini, shredded
1 4 1/4-oz can chopped olives
8-10 corn tortillas, torn into quarters
1/2 cup finely shredded cheddar cheese, reduced-fat

Brown beef, garlic and onion. Drain of grease. Season with salt and pepper. Add sauces, beans, corn, zucchini and olives. Place 1 cup meat mixture in the bottom of a large casserole dish or two smaller ones. Add a layer of the torn corn tortillas. Repeat layers until meal mixture and tortillas are used, ending with the meat mixture.

Cover and bake at 350 or 30 minutes. Sprinkle with cheese and let stand 10 minutes before serving.

Makes 12 servings. 235 calories per serving.

*Use zucchini, yellow squash, chopped spinach, or shredded sweet potatoes. They all work

Fresh Vegetable Soup

This was SO easy! I really liked it, let me know what you think!

1 tsp olive oil

1/2 sweet yellow onion

2 carrots

3 stalks of celery

1-2 zucchini

1-2 yellow squash

2 cloves garlic

1 tsp dried thyme

1/2 tsp dried sage

1 14 oz can of flavored diced tomatoes (with juice)

4 cups vegetable stock

2 cups carrot juice (if you don't have carrot juice, just use 6 cups total vegetable stock)

sea salt/pepper to taste

2 cups baby spinach

Directions:

Saute onion and garlic

add:

vegetable stock

chopped carrot

chopped celery

thyme

sage

tomatoes

simmer on med low for 45 minutes

add:

spinach

zucchini

squash

taste and re-season

cook 3-5 more minutes

Tip: This is salt and pepper to taste!

Cowboy Caviar

• I would double this recipe for family gatherings, it goes fast!
  cilantro
  1 (11 ounce) can corn, drained
• 1 (15 ounce) can black beans, rinsed and drained
• 2 firm-ripe avocados, finely chopped
• 1 large tomato, seeded and diced
• 1 bunch green onion, thinly sliced
• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 1 garlic clove, minced
• 3/4 teaspoon salt
• 1/2 teaspoon pepper
• 1 teaspoon cumin
• tortilla chips
• 
  
• Directions

1. 1

   Combine all ingredients (except chips) and toss together gently.

2. 2

   Serve room temperature with tortilla chips.

Speedy potato

2 medium sweet potatoes (around 6 oz or one 12 oz potato cut in half), scrubbed
1 tsp light butter (I used Smart Balance Light)
2 - 4 tsp brown sugar

Using a fork, poke each potato several times on each side. Plae all the potatoes in a microwave-safe dish. Cover the dish loosely with a paper towel. Microwave for 3 minutes. Flip the taters (they are hot!), and continue to zap them 2-3 minutes at a time until they are tender.

Cut them down the middle, add the butter and some brown sugar. Return to the microwave and cook another 30 seconds until the butter and sugar are melted. If desired, mash the butter and sugar mixture into the cooked potato and serve immediately.

Makes 2 servings. One 6 oz potato has 162 calories

Banana Protein pancakes (or waffles)

1/4 C. oats

1 Banana (Especially good if banana is almost bad)

2 Tb. protein powder

4 eggs

1/2 Tsp. baking powder

1 tsp. dark coco powder (optional)

Blend everything together in blender (will be very runny batter).

Then you can either make small pancakes or medium size waffles. I think the waffles are easier.

Makes about 6 small pancakes or 5 waffles. You will want to double the recipe for sure because they go fast!

Chicken berry salad

1/2 C. of cooked chicken

1/2 C. of black beans

1/2 C. cottage cheese

2 TB. honey mustard dressing (newmans own light honey mustard dressing is good! I found some at Maceys)

1/2 C. of mixed berries (strawberries, blueberries and raspberries is what I used)

10 brown rice crackers (optional)

2 Cups of spinach

1 Cucumber

Cook chicken and chop all veggies. Place all salad veggies in bowl. Pour in chicken, beans, cottage cheese and berries. Crush crackers and sprinkle over the top. Top with dressing.

This makes enough for 2-3

Brown Rice tortillas

I found brown rice tortillas at good earth that are Super good!! They come in a pack of 6 and were in the fridge part of the good earth near the back of the store (Orem location). I've had egg and meat burritos. oh ya

another snack!

Get 2 rice cakes, 2 TB of almond butter, 1 banana-cut into small pieces

Spread almond butter on rice cake. Top with bananas. (you may want a cup of milk, sooo good!)

Corn tortilla pizza

Corn tortillas

Pizza sauce

green onion

zucchini slices

chicken

pineapple

mozzarella cheese

put corn tortillas on cookie sheet. layer pizza sauce and all other ingredients. Broil in oven for about 10 minutes on high or until corn tortilla edges get crunchy

Chicken and BBQ baked beans

1 can of black beans (or kidney)

1 Cup cooked barley (cook like you would brown rice... or just use brown rice)

Chicken

1/4 C. BBQ sauce

Combine all the ingredients.

Yummy with steamed broccoli or veggies...

Cottage cheese ideas

take 1/3 C. of low fat (I wouldn't do fat free...) cottage cheese

1tsp. of the ranch powder

mix together

Dip cherry tomatoes, cucumbers, broccoli, carrots ect..

OR

cottage cheese

fruit of your choice

OR

1/2 C. cottage cheese

grapes

slivered almonds

Cottage cheese

strawberries (whatever fruit)

1 C. of rice crispy cereal (or at Maceys they have a rice crispy type cereal that is made out of brown rice. REALLY good. I will have to remember the name of the cereal)

Delicious shake ideas

1 scoop of protein powder

fruit of your choice (banana, strawberries, blackberries ect...)

1/4 C. oats

1/2 C. water

ice cubes

Another idea, take the 1/4 C. oats out, blend everything else and then add 1/2 C. of rice crispy cereal.

Or, instead of 1/2 C. of water, replace with milk.

Quick snack ideas

Almonds, cashews, pistachios ect...

String cheese

fruit

crackers and cheese

edamame

Turkey Jerky

cherry tomatoes, cucumbers, carrots ect...

Fruit leather

rice cakes

boiled eggs

Greek yogurt (throw in any fruit, or granola or both!... Pears, strawberries, blueberries ect.)

peanut butter with apples

Chips and salsa

Sweet potato chips

Sweet potatoes

olive oil cooking spray

salt

cinnamon

Slice potato thinly with or with out skin. Place on pan sprayed with cooking spray. Add salt and cinnamon.

Spray top of potato with cooking spray. Broil on low for 8-10 min or until edges are darkened

Sauteed Zucchini

Ingredients

• 2 tablespoons olive oil
• 2 large zucchini, thinly sliced in rounds
• 2 garlic cloves, chopped
• Salt and pepper, to taste
• 1/4 cup chopped parsley or basil
• 1 tablespoon chopped cilantro
• 
  

Directions

In a 12-inch skillet, heat the oil on low. Slowly saute the zucchini and garlic, with a little salt, until golden and slightly caramelized, about 20 minutes. Season with salt and pepper. Mix in parsley or basil and cilantro.