Fat Free/Sugar Free Oat Bran Banana Muffins

These only have 150 calories, no fat, 5 g of fiber and 5 g of protein.

Tips: For variety add c. of cranberries or raisins or chopped dates. Dont be afraid to work with the
apple sauce and yogurt amounts to make these drier or moister to suit your taste.

Ingredients:
1 c. Whole wheat pastry flour
1 c.
c
1 tbs
tsp
c.
c.
3 tbs
2
1 tsp
2
1 c.
4 tbs.
Oat bran
Splenda or Splenda brown sugar
Baking powder
Salt
Skim milk, soy milk or almond milk
Unsweetened apple sauce
Fat free plain yogurt
Egg whites
Vanilla
Ripe bananas, peeled and chopped
Chopped pecans
Ground flax seeds

Directions:

Preheat oven to 400F. Line muffin tin with paper muffin cups. Combine 5 ingredients in a large bowl. Mix
milk, apple sauce, yogurt egg whites and vanilla in a second bowl and add to dry ingredients. Stir until just
combined. Mix in bananas, pecans and flax seeds. Divide mix between 12 muffin cups. Bake about 20
minutes until toothpick inserted into center comes out clean.

Unusually Tasty Whole Wheat Bran Muffins

These only have 150 calories, no fat, 5 g of fiber and 5 g of protein.

Tips: For variety add cranberries or raisins or chopped dates instead of figs. Dont be afraid to work with
the apple sauce and yogurt amounts to make these drier or moister to suit your taste.

Ingredients:
1c. Whole wheat pastry flour
c.
c.
c.
c.
2 tsp.
2 tsp.
1 tsp.
tsp
1 c.
c.
1/3 c.
2
1 c.
1 tbs.
1 tsp.
Oat bran
All purpose flour
Coarse wheat bran
Splenda or Splenda brown sugar
Ground cinnamon
Baking powder
Baking soda
Salt
Chopped dried figs
Chopped pecans
Unsweetened apple sauce
Large eggs or 4 egg whites
Non-fat plain yogurt
Vanilla extract
Grated lemon peel (lemon zest)(optional)

Directions:

Preheat oven to 400F. Line muffin tin with paper muffin cups. Combine dry ingredients in a large bowl.
Mix wet ingredients in a second bowl and add to dry ingredients. Stir until just combined. Divide mix
between 12 muffin cups. Bake about 20 minutes until toothpick inserted into center comes out clean.

Worlds Best Biscotti

These blow away anything from the coffee shop!

Tips: Use the new non-stick foil to line the baking sheets if you have not tried it you will love it! For
variety add raisins or chopped dates instead of cranberries, and pecans or walnuts instead of pistachios.

Ingredients:
2c. Whole wheat pastry flour
2/3 c.
tsp
1 tsp
tsp
1
3 tbs
c.
c.
1/3 c.
1 tsp
Splenda
Baking powder
Baking soda
Salt
Large egg or 2 egg whites
Smart balance butter spread
Dried cranberries
Slivered almonds
Shelled and chopped pistachios
nutmeg

Directions:

Preheat oven to 350F. Line a baking sheet with non-stick foil. Combine flour, Splenda, baking soda,
baking powder and salt in the bowl of a stand mixer. Mix with spoon. Add eggs and butter spread and mix
on medium until a loose dough forms, about 1 minute. Stir in cranberries, nuts and nutmeg and mix until
incorporated, about 15 seconds. Transfer dough to baking sheet. Spray hands with cooking spray and form
dough into a long, flat log, about 14 inches long and 4 inches in diameter. Bake until the outside of the log
is firm and browned, about 25 minutes. Remove from the oven and cool for 10 minutes. Using a serrated
knife, slice the loaf into -inch thick slices. Arrange the slices on the non-stick foil lined baking sheet (it
may take 2 batches) and return to oven, baking until lightly toasted, about 12 minutes. Cool. Store in an
airtight container for up to 2 weeks.

Energy Bars

Tips: For variety add raisins, chopped dates, cranberries or peanut butter bits in place of the chocolate
chips.

Ingredients:
4c. Old fashioned rolled oats
1 c.
1 c.
1 tsp
2 c.
2
1 c.
c.
c.
2 tsp
1 tsp
c.
c.
c.
Splenda brown sugar
Ground flax seeds
Cinnamon
Whole wheat pastry flour
Large eggs, beaten
Honey
Canola oil
Applesauce
Vanilla extract
Salt
Sesame seeds
Sunflower seeds
Semi-sweet chocolate chips

Directions:

Preheat oven to 350F. Mix the rolled oats, brown sugar, ground flax seeds, cinnamon, and flour together
in a large bowl. In a separate bowl, whisk together the eggs, honey, canola oil, apple sauce, vanilla and
salt until blended. Stir into the oat mixture. Add the sesame seeds, sunflower seeds and chocolate chips.
Spray your hands with non-stick cooking spray and mix the ingredients together. Press into a 8 x 11 non-
stick pan. Bake until the edges are golden brown, 20 to 25 minutes. Cook almost completely before cutting
into 2 inch bars.

Yummy Bars

These bars have 195 calories, 7.4 g protein, 5 g fat, 5 g fiber.

For variety add raisins or chopped dates in place of the figs.

Ingredients:
1c. Rolled oats
1/3 c.
3 tbs
1 c.
tsp
tsp
c.
c.
c.
c.
c.
1
c.
1 tbs
Oat bran
Ground flax seeds
Whole wheat pastry flour
Baking powder
Salt
Chopped roasted peanuts
Dried cranberries
Chopped figs
Smart balance peanut butter
Skim milk
Large egg
Honey
Fresh lemon juice (optional)

Directions:

In a large bowl stir together the oats, oat bran, flax seeds, flour, baking powder, salt, peanuts, cranberries
and figs until well blended. In the bowl of a stand mixer beat together the peanut butter, milk, egg, honey,
lemon juice until well blended. Add the flour mixture to the peanut butter mixture and beat until blended.
Scrape dough into a 8 x 11 non-stick pan that has been lined with plastic wrap. Leave an overhang on the
ends. Spray hands with cooking spray and press dough into pan. Chill until firm, about 30 minutes.
Meanwhile preheat oven to 300F. Invert pan onto a work surface, lift off pan and peel off plastic. Using a
serrated knife cut into 16 bars. Place bars about 1 inch apart on a baking sheet lined with non-stick foil.
Bake until lightly browned and somewhat firm, about 20 minutes. Will store up to 2 weeks in an airtight
container and can freeze.

Crumble Squares

These are more like a dessert because they fall apart easily. The squares have less than 200 calories, 7 g
protein, 5 g fat, 5 g fiber. Add cup of ground flax seeds and cup of non-fat plain yogurt and up your
fiber! For variety add raisins or cranberries in place of the dates.

Ingredients:
1 c. Rolled oats
1 c.
tsp
tsp
1 c.
c.
c.
lb.
1 c.
1/3 c.
1 tsp

Whole wheat pastry flour
Salt
Baking soda
Splenda brown sugar
Smart Balance spread
Unsweetened apple sauce
Chopped dates
Water
Splenda brown sugar
Lemon juice or almond extract or vanilla

Directions:

Preheat oven to 350F. In a large bowl combine oats, flour, salt, 1 cup Splenda brown sugar, and baking
soda. Mix in the Smart Balance spread until crumbly. Press half of the mixture into the bottom of a non-
stick 9 x 9 pan. In a small saucepan over medium heat, combine the dates, water and 1/3 cup of the
Splenda brown sugar. Bring to a boil and cook until it starts to thicken. Remove from heat and stir in the
lemon juice. Spread the filling over the base. Pat the remaining crumb mixture over the top. Bake for 20
25 minutes until the top is lightly toasted. Cool before cutting into 12 squares. Portion control is the key
with this treat.

Cake-like Nut Bars

These bars have 275 calories, 12 g protein, 23 g of good fat, 5 g fiber.

The almonds need to be ground in a food processor but if you have one this is worth the effort!! This
cake-like treat has a nutty, chewy texture that is unexpected but again, well worth the effort.

Ingredients:
6 Eggs
1 c.
3 c.
3 tsp
Splenda
Finely ground almonds
Almond extract or vanilla

Directions:

Preheat oven to 325F. Line the bottom of a 9 x 9 non-stick pan with non-stick foil. Separate the eggs and
reserve the whites. Beat egg yolks until thick and tripled in volume. Add Splenda slowly, beating until very
thick. Slowly fold in the nuts and extract. Beat egg whites until stiff but not dry. Fold them into the yolk
mixture. Pour the batter into the pan and bake 45 minutes to an hour, until golden brown and edges just
begin to separate from edges of the pan.

Filler-up Cookies

These dense cookies are not sweet sweet so dont expect that. But they are healthy, tasty and filling. For
variety substitute chopped dates or dried cranberries for the raisins. If theyre too dry for you add a ripe
banana to the mix but be careful with all of these recipes. If you start adding too much or replacing items
with real stuff, like sugar or butter you will have defeated the point!!!

Ingredients:
c. Smart Balance spread
1 c.
1 1/3 c.
2 tsp
2
1/3 c.
1 c.
1 c.
2 c.
c.
1 tsp.
1 tsp.
2 tsp.
1 c.
Smart Balance peanut butter
Splenda brown sugar
Vanilla extract
Large eggs or 4 egg whites
Water or low-fat buttermilk
Whole wheat pastry flour
All purpose flour
Quick cooking oats
Ground flax seeds
Salt
Cinnamon
Baking soda
Raisins

Directions:

Preheat oven to 350F. In a large bowl mix together spread, peanut butter, brown sugar and vanilla until
creamy. Beat in eggs and water. In another bowl mix together flours, oats, wheat germ, salt, cinnamon
and baking soda. Add dry mixture to peanut butter mixture. Stir in raisins. Drop by ice cream scoopfuls 2
inches apart on a cookie sheet lined with non-stick foil. Slightly flatten each mound. THIS IS KEY. Bake
15-20 minutes until golden brown and firm. Baking time depends on how moist you like them. Sprinkle
warm cookies with a mixture of cinnamon and Truvia for an extra sweetness. Though Truvia is not cheap it
is amazing!!

Keep You Going Cookies

These dense cookies have 179 calories, 3 g fat, 5 g protein, 5 g fiber. For variety replace walnuts with
pecans, replace raisins with chopped dates or dried cranberries.

Ingredients:
3/4 c. Whole wheat pastry flour
c.
tsp
1 tsp
tsp
tsp
2 tbs
c.
c.
3 tbs
1
c.
1 tsp
c.
c.
1/3 c.
1/3 c.
c.
All purpose flour
Baking soda
Cinnamon
Nutmeg
Salt
Smart Balance spread
Unsweetened apple sauce
Splenda brown sugar
Splenda
Large egg
Pumpkin pie puree or sweet potato puree
Vanilla extract
Rolled oats
Bran cereal flakes
Raisins
Chopped walnuts
Ground flax seeds

Directions: Preheat oven to 350F. In a medium bowl mix together flours, baking soda, cinnamon,
nutmeg and salt. In a large bowl combine spread, applesauce and sugars and mix on high speed until
mixture is light in color, about one minute. Add egg, puree and vanilla and beat an additional 30 seconds.
Add flour mixture and beat 30 seconds. Add oats, flax seeds, flakes, raisins and walnuts and mix on low
until just mixed. Using an ice cream scoop drop on a cookie sheet lined with non-stick foil. Flatten cookies
until inch thick. THIS IS KEY. Bake 12 minutes until fragrant but still soft. Baking time depends on how
moist you like them. Sprinkle warm cookies with a mixture of cinnamon and Truvia for an extra sweetness.
Though Truvia is not cheap it is amazing!!


Cozy Chicken
This easy 4 serving dinner has just 293 calories per serving!! 5 g fat (including 1 g saturated fat), 45 g
protein, 11 g crabs, 3 g fiber.

Ingredients:
4 Skinless chicken breasts on the bone

2 tsp.
1
1
2
2
c.
1
tsp
tsp
Salt and freshly ground black pepper
Olive oil
Medium yellow or white onion thinly sliced
Red, orange or yellow bell pepper thinly sliced
Portobello mushrooms thinly sliced
Cloves of minced garlic
Dry white wine
14 oz can of whole tomatoes chopped (reserve juice)
Dried oregano
Red pepper flakes

Directions:
Rinse the chicken and pat dry with paper towels. Season both sides with salt and pepper. Heat the oil in a
pan over medium high. Brown the chicken on both sides until a deep golden brown (about 8 minutes).
Remove the chicken from the pan, reduce the heat to medium and add the onion and peppers. Cover and
cook, stirring occasionally, until the veggies begin to soften. Add the mushrooms and continue to cook,
stirring occasionally, until the mushrooms begin to soften. Add the garlic and wine and cook until the wine
is reduced by half. Add the tomatoes and juice, oregano, pepper flakes, cover and cook 10 minutes.
Return the chicken breasts and simmer, covered, about 20 minutes.


Tart & Sweet Quinoa Salad
This is the best introduction I know to the amazing source of protein that is quinoa! Tip: I thought the
green onions were too strong and now omit them. I do not like green beans and never put them in either.
For variety you can substitute raisins for the dried cranberries. Here is the original recipe.

Ingredients:
1 c. Quinoa
2 c.
1 c.
1 c.
c.
2
c.
1 tbs
4
Low sodium vegetable stock
Dried cranberries
Frozen green beans, defrosted
Chopped walnuts or pecans
Green onions, sliced
Balsamic vinegar
Olive oil
Cloves minced garlic

Directions:
In a dry skillet saut the quinoa over medium high heat until it smells nutty and starts jumping like popcorn.
Next rinse it three times. THIS IS A KEY STEP TO REMOVING THE BITTER RESIDUE THAT IS ON IT AND
KEEPS PEOPLE FROM LIKING IT. Add the quinoa to the vegetable stock in a small pot and bring to a boil.
Cover and simmer slowly until the liquid is absorbed, about 15 minutes. In a medium bowl, combine the
quinoa, dried cranberries, green beans, walnuts and green onions until well mixed. In a small bowl whisk
together the balsamic vinegar, olive oil and garlic. Pour over the quinoa mixture and toss. Chill 30 minutes
before serving. Gets even better the next day.


Skewered Chicken
This easy 4 serving dinner has just 220 calories per serving!! 6 g fat (including 1 g saturated fat), 27 g
protein, 14 g crabs, 2 g fiber.

Ingredients:
1 lb. Skinless boneless chicken breasts cubed
2
2 tbs
1 tsp
tsp
tsp
c.
c.
c.
2 tbs
1 tbs
8
Cloves minced garlic
Olive oil
Ground cumin
Ground coriander
Salt
Seedless green grapes
Cherry tomatoes
Button mushrooms
Chopped fresh mint leaves
Lemon juice
10 inch skewers

Directions:
Whisk together in a medium bowl the olive oil (use this oil because its healthy!), lemon juice, garlic, cumin,
coriander and salt. Add chicken cubes, toss and allow to marinate for 20 minutes. Meantime, soak the
skewers in water if wooden. After the chicken has marinated thread chicken, grapes, tomatoes and
mushrooms evenly onto the skewers. Spray a grill pan with cooking spray and heat over medium high or
use the outdoor grill. Grill about 3 to 4 minutes per side until the chicken is cooked. Sprinkle with mint
leaves and serve.


Hearty Vegetable Soup
This easy 6 serving dinner has just 140 calories per serving!! 4 g fat (including 0.5 g saturated fat), 8 g
protein, 19 g crabs, 5 g fiber.

Ingredients:
1 15 oz. can of low-sodium cannellini beans, rinsed and chopped
1 tbs.

2
2
1
1
1 tbs
2 tsp
32 oz
1
2 c.
Olive oil
Diced yellow or sweet white onion, diced
Diced carrots
Stalks of diced celery
Small diced zucchini
Clove minced garlic
Chopped fresh thyme
Chopped fresh sage
Low sodium vegetable broth
14 oz can no salt added diced tomatoes
Chopped baby spinach leaves
Salt & pepper to taste once cooked

Directions:
In a small bowl mash half of the beans with a masher or the back of a spoon. Heat the oil in a large soup
pot over medium high heat and add the onions. Saut until translucent. Add the carrots, celery, zucchini,
garlic thyme and sage. Cook until the veggies are tender, about 5 minutes. Add the broth and tomatoes
with the juice and bring to a boil. Add the mashed and whole beans and spinach leaves and cook until the
spinach wilts, about 3 minutes.


Quinoa & Cucumber Salad
You may have never tried quinoa. Its a great source of protein and tastes good too! This is not as good as
the Tart & Sweet Quinoa salad in my opinion, but if you like cucumbers its good.

Ingredients:
1 c. Quinoa
2 c.

1
1
3 tbs
c.
3 tbs
Low sodium vegetable stock
English cucumber diced with skin on
Green end of a scallion diced
Roasted red pepper diced
Diced cilantro
Feta cheese
Slivered almonds



Directions:

In a dry skillet saut the quinoa over medium high heat until it smells nutty and starts jumping like popcorn.
Next rinse it three times. THIS IS A KEY STEP TO REMOVE THE BITTER RESIDUE FROM IT. Add the
quinoa to the vegetable stock in a small pot and bring to a boil. Cover and simmer slowly until the liquid is
absorbed, about 15 minutes. In a large mixing bowl combine the quinoa with the remaining ingredients.
Chill and serve. Makes great left overs.

Easy Turkey Meatloaf
This easy 8 serving dinner has just 150 calories per serving and makes enough for leftovers!! 3.5 g fat
(including 0.5 g saturated fat), 32 g protein, 14 g crabs, 2 g fiber. Start using low sodium or no sodium
added products and salt to taste instead.

Ingredients:
c. Quick cooking oats
c.
1
2 lbs.
c.
2
2 tsp.
c.
tsp
tsp.
1
Skim milk
Medium yellow or sweet white onion
Ground turkey
Chopped red, yellow or orange bell pepper
Large eggs, beaten
Worcestershire sauce
Ketchup
Salt
Ground black pepper
8 oz. can low sodium or no sodium added tomato sauce

Directions
Preheat oven to 350F. In a small bowl stir together the oats and milk. Thinly slice of the onion and set
aside. Finely chop the remaining onion. In a large bowl combine the turkey, oats, chopped onion, bell
pepper, eggs, Worcestershire sauce, ketchup, salt and pepper. Mix until just combines. Shape into a loaf
and place in a non-stick loaf pan. Pour the tomato sauce over the top and sprinkle the sliced onions on top.
Bake for about an hour until the meat thermometer reads 160 degrees. Remove and let cool 10 to 15
minutes before slicing or it will fall apart


Crispy Chicken Strips
This easy 4 serving dinner has just 328 calories per serving!! 6 g fat (including 1 g saturated fat), 36 g
protein, 33 g crabs, 1 g fiber. Dip in the Sauce that follows.

Ingredients:
1 lb. Skinless boneless chicken breasts cut into strips
c.
4 c.

Low fat buttermilk
Whole grain cereal (life, corn check or corn flakes)
Salt & Pepper

Directions:
Preheat oven to 400F. Place chicken in a bowl with the buttermilk and chill for 15 minutes. Meanwhile,
put the cereal in a Ziploc bag and crush with a rolling pin or a glass. Transfer the crumbs into a shallow
pan. Remove chicken strips; season both sides with salt and pepper and roll in the crumbs. Place in a
baking sheet lined with non-stick foil. Bake 8 to 10 minutes. Allow to cool while you make the dipping
sauce as the chicken becomes crisper as it cools.
Dipping Sauce for Crispy Chicken

Ingredients:
c.
1 tbs
3 tbs
Dijon mustard
Olive Oil mayo (no saturated fat!)(Kraft & Smart Balance brands are the
best)
Splenda or Truvia (Splenda dissolves best but Truvia tastes most like
sugar)


Directions:
Stir together all ingredients.