A few clean eating recipes

Blueberry Oatcake

4 egg whites
1/2 cup rolled oats (can use quick)
1 tsp cinnamon
1 tsp water
1/3 cup blueberries
1 tbs almons (optional)

Whisk first four ingredients for about 1 minute, stir in 1/3 cup blueberries and 1 tbs sliced almonds. Heat a medium skillet coated with cooking spray over medium heat: cook batter until eggs are set, usually 3 minutes. Flip oatcake and cook an additional minute. Top with 1/4 cup nonfat plain greek yogurt and 1 tsp maple syrup (if you would like).


Italian Sausage and Egg Muffins

3 mild Italian turkey sausage links
2 cups liquid egg whites (about 10-11 whites)
3 eggs
1 cup oats
2 cups spinach (roughly chopped)
1 small onion (chopped)
1 green pepper (chopped)
1 tomato (seeded and chopped)

Cook the turkey sausage until crumbly and no longer pink along with the chopped onion.

In a large bowl, mix all remaining ingredients and season to taste (you can use red pepper flakes, garlic powder, little salt, and pepper).

Grease a muffin tin (or two) and scoop mixture into tins. (Makes about 16-18 "muffins".)

Bake for about 20 minutes at 350 F.


Jamie Eason's Italian Turkey Burgers
Nutrition Facts:
Makes 8 (5 oz burgers)
Calories: 144
Fat: 1g
Carbs: 3.5g
Protein: 27.6g

Ingredients:

2 packages of ground extra lean turkey breast
4 medium zucchini, grated
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper

Directions:
Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.

In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.

Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.

Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.

Note: These are great at meatballs too! Make with spaghetti squash for a low carb meal.

Quick breakfast, lunch and snack ideas!

BREAKFAST

• Veggie Scramble: Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey. 324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein
• Yogurt Parfait: In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries. 357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein
• Filling Frittata: Cook 1/2 cup chopped red onion, 1/2 cup chopped red bell pepper in a pan coated with cooking spray, 3 minutes. Add 2 oz low-sodium deli turkey breast, chopped; cook until heated through, 2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 1/2 cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes. 360 calories, 15 g fat (7 g saturated), 19 g carbs, 2 g fiber, 37 g protein
• Honeyed Waffles: Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced. 362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein
• Egg and Cheese: Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple. 344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein
• Eat and Run: 1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds. 323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein
• Southwestern Slam: Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya. 348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein
• Make-Ahead Muesli: Mix 1/2 cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate overnight. Serve topped with 1 apple, chopped. 349 calories per serving, 13 g fat (1 g saturated), 56 g carbs, 8 g fiber, 8 g protein
• Berry Smooth: Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken. 338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein
• Oatmeal: Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries. 386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein
• Subway Breakfast: One Egg White and Cheese Muffin Melt; 1 medium banana; 1 cup nonfat milk. 336 calories, 5 g fat (1 g saturated), 57 g carbs, 8 g fiber, 22 g protein

LUNCH 

• Black Bean Wrap: Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine. 437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein
• Quinoa Salad Bowl: Combine 1 cup cooked quinoa with 2 cups arugula, 1/2 cup low-sodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil. 444 calories, 12 g fat (1 g saturated), 68 g carbs, 12 g fiber, 18 g protein
• Turkey Burger: Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya. 458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein
• Soup and Sammy: Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread. 415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein
• Homemade Pizza: Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts. 455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein
• Hoagie in a Hurry: Order a Subway 6-inch Turkey Breast sandwich on 9-grain wheat bread topped with your choice of veggies. (Try lettuce, tomatoes, onions, green bell peppers.) Enjoy with 1 package apple slices, 1 bag Popchips (or a serving of any baked potato chip with less than 150 calories per serving). 
• Chicken and Zucchini Spaghetti: Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil. 454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein
• Chicken Baked Potato: Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice. 437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein
• Breaded Halibut: Coat 4 oz boneless, skinless halibut with 1 tsp Dijon mustard and 1/4 cup whole-wheat panko breadcrumbs. Bake at 400° until fish is cooked, 10 minutes; drizzle with lemon juice. Mix 2 cups arugula with 10 cherry tomatoes, 2 tbsp chopped walnuts, 1 tsp olive oil, 1 tsp lemon juice; serve with halibut, 1 slice whole-wheat bread. 433 calories, 18 g fat (2 g saturated), 37 g carbs, 8 g fiber, 34 g protein
• TLT: Cut 1⁄3 of an 8-oz block of tempeh into 2 slices. Spread 2 tsp Dijon mustard on 2 slices whole-wheat bread. Place tempeh; 1/2 tomato, sliced; lettuce between bread. Serve with 2 cups grapes. 460 calories, 9 g fat (2 g saturated), 76 g carbs, 14 g fiber, 23 g protein
• Portable Eats: 1 all-natural fruit-and-nut bar (like Kind Fruit & Nut); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese 446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein

SNACKS

• Trail Mix: Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran). 210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein
• Chips and Salsa:  baked tortilla chips, 1/2 cup salsa. 196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein
• Mediterranean Nibbles: Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita. 195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein
• Sweet Smoothie: Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk. 223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein
• Nutty Nanner: Spread 1 banana (or apple) with 1 tbsp almond butter.173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein
• Popcorn Plus: 3 cups Newman's Own Natural Flavor Popcorn, 8 walnut halves. 204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein
• Veggies and Dip: 1/4 cup hummus, 15 baby carrots, 1 cup cucumber slices 185 calories, 6 fat (1 g saturated), 29 g carbs, 7 g fiber, 5 g protein
• Turkey Roll-Up: Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up. 204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein
• Cheese and Fruit: 2 mozzarella string cheese, 1 apple 224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein

DINNER 

• Mediterranean Baked Salmon: Rub 3 oz wild salmon with 1 tsp olive oil. In a baking dish coated with 1 tsp olive oil, place salmon; 1 red bell pepper, sliced; 1/2 fennel bulb, sliced; 10 small black pitted olives. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. Bake at 375° for 10 minutes; turn; bake until cooked through, 15 to 20 minutes more. Drizzle with lemon juice. Serve with 1/2 cup cooked quinoa.
• Italian Halibut Stew: Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll. 400 calories, 14 g fat (2 g saturated), 34 g carbs, 7 g fiber, 38 g protein
• Steak and Squash: Cut 1 spaghetti squash in half; discard seeds and pulp. Place on a baking sheet rind side up; bake at 375° for 45 minutes. Run a fork down the squash from top to bottom to separate strands. Sauté 1/2 cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft, 5 minutes. Add 2 cups chopped tomato; cook until a sauce thickens. Pour sauce over 3 cups spaghetti squash; top with 2 tbsp chopped fresh basil. Serve with 3 oz flank steak, broiled 7 minutes (turn once). 389 calories, 12 g fat (3 g saturated), 52 g carbs, 12 g fiber, 26 g protein
• Miso Soup: Sauté 1/2 cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender, 6 minutes. Boil 4 cups water; reduce to a simmer; add 1 tbsp organic shiro miso paste and 1 sheet nori, torn into small pieces (Eden Foods makes both); cook 2 minutes more. Remove from heat; add veggies. Sauté 4 oz boneless, skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. Combine chicken and broth in a bowl. Serve with 1/2 cup avocado cubes topped with 2 tsp sesame seeds, lemon juice. 357 calories, 17 g fat (2 g saturated), 23 g carbs, 10 g fiber, 34 g protein
• Savory Stir-fry: Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange. 392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein
• Lentil Stew: Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender, 10 minutes. Add 2 cups spinach and 1 cup cooked lentils; cook until spinach wilts, 4 minutes. Top with 2 tsp chopped fresh cilantro and lime juice. 368 calories, 11 g fat (1 g saturated), 52 g carbs, 23 g fiber, 23 g protein
• Chicken with 'Shrooms and Peppers: Sauté 1 cup chopped mushrooms, 1 cup chopped red bell pepper and 1/2 cup chopped red onion in 1 tbsp olive oil until tender, 5 minutes. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano; cook until tomatoes break down into a sauce, 8 minutes. Sauté 4 oz boneless, skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. Top chicken with veggie sauce, 2 tsp chopped fresh basil, 1 tbsp grated Parmesan. 379 calories, 17 g fat (3 g saturated), 26 g carbs, 6 g fiber, 34 g protein
• Quinoa and Pepper Sauté: Sauté 1 cup chopped red bell peppers, 1/2 cup chopped red onion and 1/4 tsp smoked paprika in 1 tsp olive oil until vegetables are soft, 5 minutes. Add 2 cups spinach; sauté until spinach wilts. Serve vegetable mixture over 1 cup cooked quinoa. Sprinkle with 1 tbsp grated Parmesan, 2 tsp chopped fresh parsley. 375 calories, 10 g fat (2 g saturated), 58 g carbs, 11 g fiber, 14 g protein
• Indian Shrimp and Squash: Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with 1/4 tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice. 400 calories, 16 g fat (2 g saturated), 42 g carbs, 9 g fiber, 28 g protein
• Two-Bean Chili: Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro. 408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein
• Pasta Marinara: Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans. 409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein
• Salmon Salad: Toss 3 cups mixed greens with 1 carrot, chopped; 1 tomato, chopped; 1 cup cucumber slices; 2 tsp olive oil; 2 tsp lemon juice. Top with 2 oz smoked salmon. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter, 1 tsp raw honey. 377 calories, 20 g fat (3 g saturated), 34 g carbs, 8 g fiber, 20 g protein
• Breakfast at Night: Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans. 370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein
• Sausage, Kale and Lentils: Sauté 1 lean turkey sausage, sliced, in 1 tsp olive oil until cooked through, about 5 minutes. Add 2 cups chopped kale and crushed red pepper to taste; cook until kale is wilted, about 2 minutes. Combine with 3/4 cup cooked lentils and 2 tsp chopped fresh basil. 392 calories, 12 g fat (3 g saturated), 42 g carbs, 14 g fiber, 34 g protein
• Eggplant and Chicken Parmesan: Toss 3 cups cubed eggplant and 20 cherry tomatoes with 1 tbsp olive oil; place in a pan coated with cooking spray. Bake at 350˚ until eggplant is tender, about 35 minutes. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Combine eggplant and chicken on a plate; top with 2 tsp chopped fresh basil and 1 tbsp grated Parmesan. 374 calories, 18 g fat (3 g saturated), 26 g carbs, 12 g fiber, 33 g protein

DESSERT

• Fruity Snack: 1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange) 216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein
• Baked Apple: Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes. 212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein
• Maple Syrup Pear: Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes. 198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein
• Fun Fondue: Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced. 223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein
• Banana Pop: Melt 1/2 oz dark chocolate. Drizzle over 1 banana. Freeze until chocolate hardens and banana is firm. 175 calories, 6 g fat (4 g saturated), 30 g carbs, 4 g fiber, 2 g protein
• Grape Delight: 1 cup grapes, 1 mozzarella string cheese 189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein
• Cream Cheese Dip: Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced. 

Healthy Recipe: Kale Chips

Raw BBQ Kale Chips

Ingredients:

1 big bunch of kale

1/4 cup tahini

1/4 cup nutritional yeast

2 tablespoons apple cider vinegar

2 tablespoons tamari

liquid smoke (to taste)

1/2 teaspoon chili powder

water (to thin, as needed)

 

Instructions:

Tear kale into bite-sized pieces in a large bowl. In a blender, combine remaining ingredients until smooth. Add the mixture to the kale, and massage with hands until kale is well-coated with the seasoning. Spread kale on lined dehydrator trays, and dehydrate at 115 F for 6-8 hours, or until crisp. This a great snack to dry overnight. If you don’t have a dehydrator, you can also pop them in the oven at the lowest temperature, leaving the door open a crack until they’re done.

Healthy Recipe: Flat Bread/Pizza Crust

Ingredients

1 teaspoon yeast
1 1/4 cup hot water
2 teaspoons salt
3 cups unbleached white flour

Directions:
Dissolve the yeast and salt in the hot water. Add flour to the mixture and knead until the dough is no longer sticky (add a little more flour if it is). Divide the dough into 6 balls and place on a greased cookie sheet. Cover and let rise for 45 minutes.Spread dough out to form six 1/4 inch thick loaves. (If it tries to slide back and won't stay flat, let it rest a minute before stretching it again.) Bake at 450 degrees for 8 to 10 minutes. (It should be lightly browned). Remove from the oven and enjoy! This recipe also works well with wheat flour, although it will not form as many little pockets. It tastes great alone, with homemade hummus, or topped with sauteed garlic, onions, and peppers, or for traditional mini pizzas. It's very versatile and great to have on hand. My kids love it!

Serves: 6 loaves

Preparation time: 50 minutes

Turkey Meatloaf Muffins

I made these and they are awesome!! Making them again soon.

Jamie Eason's Turkey Meatloaf Muffins
1/2 tsp. ground cumin
1/2 tsp. dried thyme, crushed
2 tsp. dry yellow mustard
2 tsp. black pepper
2 tsp. McCormick’s Chipotle Pepper Spice (spicy, but key to the recipe)
1 tsp. salt
1 cup quick cooking oats
2 cloves garlic, minced (or 2 tbsp of garlic powder)
1 small onion, finely chopped (I get the pre chopped version or even the frozen - thawed)
2 stalks celery, finely chopped
3 egg whites
1 1/2 - 2 lbs. ground turkey (or ground chicken)

Preheat oven to 375 degrees. In a large bowl, add cumin, thyme, yellow mustard, black pepper, McCormick’s Chipotle Pepper Spice, salt, oats, garlic, onions and celery. Mix until well combined. Next add the ground chicken and egg whites and mix with your hands until evenly distributed. Make racquetball size portions and place in muffin tins, sprayed with non-stick spray. Bake for 40 minutes. Yields about18 muffins

Nutrition:
1 muffin
78 calories
2 g fat
4 g carbs
11 g protein

Servings are usually 2 for women and 4 for men.

Healthy Recipe: Vegetarian Sausages

Okay, maybe they don't taste like sausages, but they taste super yummy, trust me!

Vegetarian Sausages

1 cup water
2 T soy sauce
1 cup quick cook oats
1 t honey
1 t onion powder
1/2 t sage
1 T nutritional yeast
1/2 t garlic powder
1/8 t Italian seasoning

Combine water and seasoning in a two quart saucepan and bring to a boil. Add oats and cook for 5-10 minutes. Cool slightly and form into sausage patties. bake at 350 degrees for 15 minutes on each side on an oiled cookie sheet.

Makes 10 patties.

Calories: 52
Fat: 2.0
Carbs: 7
Fiber: 1


I have tried it with egg white and toasted bread as a sandwich, or with protein waffles drizzled with syrup. This could be tweaked according to your taste buds. I have yet to vary it up.

Balls of Energy

Recipe from Oxygen Magazine September 2010


These are incredibly easy and super yummy!

Balls of Energy

28 (2 ¾ cups) pitted dates
½ cup water
1/3 cup natural peanut butter
1 cup whey protein powder
¼ cup unsweetened, non-dutched cocoa
¼ cup ground flaxseeds
1 tsp ground cinnamon
½ cup ground walnuts or almonds

In a food processor, blend dates and water. Add nut butter and blend until smooth. Add protein powder in ½ cup increments and process. Add cocoa, flaxseeds and cinnamon and process until well blended.

With clean hands, gather some dough (about the size of a golf ball) and roll it between the palms of your hands. (Note: refrigerating the dough overnight makes it easier to work with the next day.) Roll each ball into ground walnuts. Set each ball on a baking sheet. Place in the freezer for 2 to 4 hours. Serve or freeze for later.

Makes 12 balls. Serving size 4 balls. Well, I eat two with a piece of fruit as a snack. I keep them stored in the freezer at work.

Calories: 230
Fat: 7 g
Sodium: 99 mg
Carbs: 31 g
Fiber: 4 g
Protein: 15 g