Cranberry Chutney
Yams
Pumpkin Spice Muffins with Muscle
Pumpkin Spice Dip
Protein Dill Dip
Protein Lemon Dill Non-fat dip
Turkey burgers
Power Packed Soups
When
it is cold outside..Soup is a great meal…unfortunately; they contain far too
much sodium and far too little protein.
I use the soups from World Market because they are the lowest in sodium…the brand is Bean Cuisine.
There are many flavors. My favorite is the Thick as fog Split Pea. After making it (follow the directions on the bag),
I always add in 1 scoop of whey natural flavor protein powder into each cup. (Add the protein per serving..not when cooking).
Cranberry Chutney
1
bag whole cranberries
2
Bosc pears
1
cup golden raisins
3
teaspoons Stevia sweetener or 3 teaspoons equal
Boil
cranberries (1 cup water to 1 bag
cranberries) until they pop…. about 5 minutes.
Add
pears and raisins.
Cook
on low for 15 minutes, or until pears soften.
Remove
from heat.
Refrigerate
until cool…add sweetener and stir.
Taste
before serving…if you need more sweeteners…add until you like the taste.
Yams
Here
is a great twist on a holiday favorite…save yourself 100 calories by not adding
marshmallows!
5-6
yams
1-cup
sugar free maple syrup
1
vanilla bean (trust me, you need the real thing here…not the imitation or real
vanilla extract…get the bean. You will find it in the spice selections…it is
around $13 for 2 whole beans. Yes….shocking but worth it!)
Peel
yams, cube and bake them in a Pyrex dish, or other baking dish at 380 degrees
for 45 minutes.
Remove
and when they cool mash them with a fork or what ever you use to mash things.
In
a separate pot, heat 1 cup sugar free maple sugar and vanilla bean (a whole
bean)
Drizzle
syrup with bean over yams…serve hot…..delicious!
Pumpkin Spice Muffins with Muscle
This
holiday favorite can made a healthy treat by mixing in 3 scoops designer whey
(natural flavor whey) protein into the mix.
1
Trader Joe Pumkin spice bread/muffin mix…or whichever brand you like.
Use
egg whites instead of whole eggs
Mix
as per directions and then mix into the mix 3 scoops whey protein powder.
Bake
and enjoy!
Pumpkin Spice Dip
Top
the muffin with a great holiday treat.
Pumpkin
Butter from Trader Joes.
1
serving of plain non-fat yogurt.
Add
1 tablespoon to the yogurt and use this as a Pumpkin Spice Yogurt dip…delicious
over pumpkin spice muffins!
Protein Dill Dip
This
is a great treat with veggies or over baked salmon or fish.
1-pint
plain non-fat yogurt
2 table spoons dill weed
spice
1
scoop whey protein powder
Mix
dill into protein powder and non-fat yogurt. Add dill if needed.
Protein Lemon Dill Non-fat dip
3/4 cup non-fat plain yogurt
4 oz. non-fat cream cheese
1 teaspoon Regalement lemon juice
1 clove fresh garlic, pressed or minced
1/2 teaspoon fresh onion, finely chopped
1 pinch salt
1 teaspoon (+) McCormick Gourmet dill weed
Blend yogurt and cream cheese in mixing bowl until smooth. This yogurt/cheese ratio makes for a good consistency for dipping anything.
Add lemon juice, garlic, onion and salt. Mix well and taste; you
should taste a trace of lemon. Add a bit more if you like. There should be only
a hint of the garlic and onion, and none of the salt; they are there to
enhance, not bury the lemon-dill flavor.
Add the dill weed, and mix well. Start with the teaspoon and add
to your taste. The McCormick Gourmet shaker top makes it easy to add more dill
weed. Cover and chill for at least a couple of hours before serving, Overnight
is even better. Enjoy, fat-free and guilt-free.
For
a quick protein meal…you can freeze these and use them all week.
2
packages ground turkey breast meat. (I prefer the 99 % extra lean meat; you can
use the regular lean meat or 1 of both.)
2
cups chopped celery
¼
cup chopped white onion
½
cup chopped carrot
1-cup
Italian breadcrumbs
2
eggs (or three egg whites) (Go for the egg whites)
¼
cup A1 steak sauce
Mix
all the ingredients together. You can
use a skillet or an electric frying pan. Place turkey patties onto stove and
cook. You need to pay attention to these and flip them when they get brown on
each side. Enjoy!!
Other Things
Anyflavor Protein packed jello
Make jello first……
1 (8 oz.) sm. curd cottage cheese
add jello…
1 (6-8 oz.) can crushed pineapple
1 (8 oz.) Cool Whip
Mix cottage cheese and lime Jello (dry). Add crushed pineapple
(drain off all juice). Fold in Cool Whip and chill 1-2 hours before serving
Jell-O Sundays
Sugar
free Jell-O…..any flavor is great as a dessert…with very y few calories.
½ cup Jell-O
2
tablespoons fat free sugar free cool whip
¼
cup blueberries
Enjoy!!!
Better than Butter…this treat has just 2 grams of fat and taste like a
creamy, sweet peanut butter. You can find this at trader Joes. Instead of the
16 grams of fat found in peanut butter, you can enjoy this treat and only
consume just 2 grams of fat.
Grilled Asparagus
Wash asparagus and cut off the white ends
Place
1-tablespoon olive oil into pan…heat on medium heat
Place
asparagus into pan with salt free Mrs. Dash, lemon flavor
.
Heat
until the asparagus gets slightly grilled on each side.
Serve
hot….10 asparagus spears has just 40 calories!!!
This
holiday…plan ahead; do not go to parties hungry! Always bring a dish you know
you can eat and remember to drink your water.
Have a safe and happy
holiday season!
Wishing you the best of
health always,
Jennifer Ashley
B.A., C.P.T.
Master Trainer
Just You Personal Training
(760) 414-4257
~ Committed to enhancing
lives with the positive benefits of exercise~