Watermelon Salad

Watermelon Salad with Sweet & Spicy Salmon and baked potato

6 Tbsp lime juice, fresh
5 g mint, fresh, finely chopped (just under 1/4 c.)
1 Tbsp olive oil
1 sm. onion, chopped (~100g)
1 c. mandarin oranges in juice
1/2 c. reserved juice from mandarin oranges
4 c. (heaping) watermelon, balled (~800g)
2 med. gala apples, cored, sliced, chopped in bite size pieces (~300g or 2 cups)
1/2 English cucumber, sliced, quartered (~275g or 2 cups)
1 c. goat cheese, crumbled (optional)

Whisk lime juice, olive oil, and mint together. Set aside.

Drain oranges, set oranges aside.

Cook onion in juice from mandarin oranges until caramelized. Set aside.

Add all of the fruit to a large serving bowl. Once onions are cool, add them to the fruit. Add the cheese (optional) and drizzle the dressing over the salad and stir well to cover.

Let sit in refrigerator for at least 1 hour to let flavors combine before serving well chilled.

Serves 9

Per serving – 1 cup (approx. 183.6 gr)
Calories – 118.2
Carbohydrates – 17.4g
Sugars – 12.3g
Fiber – 2.9g
Fat – 5.1g
Saturated Fat – 2.3g
Cholesterol – 15.6mg
Protein – 3.4g
Sodium – 68mg

Quinoa Salad w/ Tzatziki dressing

1 c. quinoa, dry
5 g. cilantro
1 lg cucumber, chopped (~228 g)
1 med. yellow bell pepper, chopped
1 med. red bell pepper, chopped
12 oz green beans (snap), 1″ slices
3/4 c. Nancy’s Easy Tzatziki (Greek Yogurt Sauce To Die For!) – so good there’s no way to improve on it
1/2 c. Nonfat Greek Yogurt
1/2 c. red wine vinegar

Cook quinoa and cilantro in a 2 qt pot (or rice cooker) with 2 c. water. Bring to a boil, then reduce heat, cover, and cook for 15 min. Remove from heat and leave covered to cool.

Once the quinoa is cool, chop all the veggies and combine with the quinoa in a med/large mixing bowl (can be the serving bowl too).

Dressing: Combine Nancy’s Tzatziki sauce with greek yogurt and red wine vinegar. Whisk to combine well.

Coat the quinoa and vegetables with the dressing.

Serves 9

Serving Size: 1 cup (approx. 228g)
Calories – 123.7
Carbohydrates – 21.4g
Sugars – 3.4g
Fiber – 3.4g
Fat – 1.3g
Saturated Fat – 0g
Cholesterol – 0mg
Protein – 8.1g
Sodium – 406.8mg

Three Bean Salad

1 c. mayocoba beans, dry
1 c. kidney beans, dry
1 c. black beans, dry
1/2 c. lime juice (approx. 5 limes)
200 g mushrooms, chopped
2 med. red bell peppers, chopped
1 Tbsp garlic, minced
1/2 c. red wine vinegar
1/2 c. olive oil
2 Tbsp Greek Seasoning (McCormick)
4 oz. goat cheese, crumbled (optional)

Cook beans according to bag.

Once beans are cooled, soak mushrooms in lime juice for 10-15 minutes.

Drain the lime juice from the mushrooms, reserving the juice. Toss the beans, mushrooms, and peppers into a large bowl.

Add the garlic, vinegar, olive oil, and greek seasoning to the lime juice. Whisk well and let sit for 30 min.

Pour the vinaigrette over the beans. Toss.

Add the goat cheese shortly before serving.

Serves 11
Serving Size: 1 cup (approx. 200 g)
Calories – 238.7
Carbohydrates – 22.8g
Sugars – 3.1g
Fiber – 8.7g
Fat – 13.5g
Saturated Fat – 3.5g
Cholesterol – 8.1mg
Protein – 8.3g
Sodium – 183.9mg

Pancake & Biscuit Mix

5 c. white flour
4 c. whole wheat flour
3 c. wheat graham flour (can use whole wheat)
2.5 c. instant nonfat dry milk
1/4 c. baking powder
1 Tbsp baking soda
1 tsp cream of tartar
1.5 c. Splenda, granulated (or other bake safe dry sweetener)
8 scoops whey protein powder, unflavored
1/2 c. flax seed, ground
2 Tbsp vanilla powder (optional)

Combine all ingredients thoroughly and store in an airtight container. (If you’re like me and keep protein powder around, wash and save an empty 2 lb container. It will make the perfect storage vessel)

Makes 18 cups
Serving size 1 cup (approx. 130g)

Pancake & Biscuit Mix

1 cup (130g)

Pancake and Baking Mix

1 cup (122.7g)

Pancake/Waffle Mix

1 cup (114.2g)

Calories – 368.4
Carbohydrates – 65.8g
Sugars – 2.2g
Fiber – 7.1g
Fat – 2.9g
Saturated Fat – 0.5g
Cholesterol – 20mg
Protein – 20.7g
Sodium – 553.6mg
Calories 485
Carbohydrate 78.8g
Sugars – 3g
Fiber 3g
Fat 15.2g
Saturated Fat 4.5g
Cholesterol 0mg
Protein 9.1g
Sodium 1485mg
Calories -520
Carbohydrates – 88g
Sugars – 4g
Fiber – 4g
Fat – 18g
Saturated Fat – 4g
Cholesterol – 9mg
Protein – 8g
Sodium – 1280mg

Apricot Pork Loin w/ Saute’d Mushrooms & Onions

Apricot Pork Loin w/ Saute’d Mushrooms & Onions, baked potato & salad.

16 oz. pork tenderloin, lean only
3 apricots
1 Tbsp basalmic vinegar
1/2 tsp cloves, ground
1/2 tsp garlic powder
1 tsp olive oil
1 med onions, sliced and halved (Image)
1 pt mushrooms, sliced (227 g)
1 Tbsp garlic, minced (Image)

Marinade – Cut apricots in half and remove the pit. Place in small microwavable bowl and microwave for 60 seconds. Mash apricots slightly, with fork, and mix in basalmic vinegar.

Place pork and marinade in a small, flat container (or ziploc bag) and cover. Refrigerate for at least 2 hours (can be overnight or all day if that’s convenient).

Preheat oven to 375 F. Place pork in shallow baking dish. Set marinade aside in a small bowl. Measure out the cloves, sprinkle a dash on the pork loins, and dump the rest in the marinade. Measure out the garlic powder, sprinkle a dash on the pork loins, and dump the rest in the marinade. Put the pork in the oven and cook for 30-45 minutes, or until it has an internal temperature of 160 F.

While the pork is cooking, heat olive oil in a skillet over med-high heat. Add onions, mushrooms, and garlic. Saute until onions are translucent. Add marinade. Mix and cook for at least 5 minutes more. Can simmer on warm or low until pork is ready.

Serves 4

Per serving (approx. gr)
Calories – 189
Carbohydrates – 9g
Sugars – 5g
Fiber – 2g
Fat – 5g
Saturated Fat – 2g
Cholesterol – 74mg
Protein – 26g
Sodium – 61mg

Refried Beans

1 c. pinto beans, dry
1 c. mayocoba beans, dry
2 Tbsp garlic, minced (Image)
2 Tbsp olive oil
1/2 tsp garlic salt

Add beans and sufficient water to cover them well (at least 3″ over top of beans) to a large saucepan. Bring to a boil for 2 minutes. Remove from heat, cover, and let stand for at least 1 hour. Drain.

Replace water, return bean pan to stove. Bring to a boil. Reduce heat to med-low and simmer for at least 1 hour. Drain.

Mash beans using a mixer or food processor (my preference). Return beans to saucepan. Add garlic, olive oil, salt, and 1 cup water. Mix well. Simmer over low heat for 10 minutes.

Optional: Return refried beans to mixer or food processor, mashing to desired consistency.

Serves 8

Per 1/2 c. serving (approx. 122.5g)
Calories – 159
Carbohydrates – 25g
Sugars – 1g
Fiber – 6g
Fat – 4g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 9g
Sodium – 129mg

"Spanish" Rice

2 c. brown rice, cooked
1 med. tomato, diced
1/2 Tbsp Brummel & Brown
1 tsp garlic powder

Melt Brummel & Brown in a high sided skillet. Add garlic powder, stir. Add cooked rice and tomato. Cover and cook over medium heat for 10-12 minutes, stirring occasionally to prevent burning.

Serve. Excellent with any Spanish or Mexican main dish, added to burritos or enchiladas, etc.

Serves 4
Per 2/3 c. serving (approx. 140g)
Calories – 121
Carbohydrates – 25g
Sugars – 1g
Fiber – 2g
Fat – 2g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 3g
Sodium – 14mg

Sweet & Savory Summer Simmer

Sweet & Savory Summer Simmer with bison, brown rice, and brocolli

1 Tbsp. olive oil
1/2 med. onion, chopped (Image)
1 cup mushrooms, sliced
1 Tbsp. garlic, minced (Image)
1/4 c. hazelnuts, finely chopped
1-1/2 cup fresh cilantro, shredded
1/4 c. lemon juice
1 tsp. allspice, ground
1-1/2 cup strawberries, sliced

Heat olive oil, over med-high heat, in deep skillet/wok. Saute onions, garlic, mushrooms, and hazelnuts. Once onions are tender; add cilantro, lemon juice, allspice, and strawberries. Continue cooking, stirring occasionally, for 5 minutes.

Reduce heat to medium. Place meat of choice on top of strawberry mix. Cover and let simmer for 10-15 minutes. Reduce heat to med-low, stir lightly and turn meat. Cook for an additional 10 minutes, uncovered. Serve strawberry mix as a side dish.

Serves 4

Nutrients per Serving (Side dish only)
Calories – 114
Carbohydrates – 10g
Sugars – 4g
Fiber – 3g
Fat – 8g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 2g
Sodium – 4mg

Calories per Serving (with various meats)

Chicken Round Steak Bison Pork Loin
1/2 breast
meat only
4 oz.
4 oz.
4 oz.
Calories – 244
Carbohydrates – 10g
Sugars – 4g
Fiber – 3g
Fat – 9g
Saturated Fat – 2g
Cholesterol – 68mg
Protein – 29g
Sodium – 81mg
Calories – 287
Carbohydrates – 10g
Sugars – 4g
Fiber – 3g
Fat – 15g
Saturated Fat – 5g
Cholesterol – 65mg
Protein – 28g
Sodium – 63mg
Calories – 237
Carbohydrates – 10g
Sugars – 4g
Fiber – 3g
Fat – 10g
Saturated Fat – 3g
Cholesterol – 70mg
Protein – 26g
Sodium – 65mg
Calories – 250
Carbohydrates – 10g
Sugars – 4g
Fiber – 3g
Fat – 12g
Saturated Fat – 3g
Cholesterol – 74mg
Protein – 26g
Sodium – 61mg

Feta & Pine Nut Mashed Potatoes

3 medium potatoes, flesh and skin, cubed
1/3 c. plain, non-fat yogurt
2 Tbsp. Brummel & Brown yogurt/butter blend
2 tsp, minced garlic (Image)
1/4 c. pine nuts
1/2 c. feta cheese, crumbled

Boil potatoes and pine nuts until potatoes are tender. Drain. Add all additional ingredients and mash.

Makes 4 Servings

Per serving:
Calories – 277
Carbohydrates – 32g
Sugars – 3g
Fiber – 4g
Fat – 13g
Saturated Fat – 3g
Cholesterol – 13mg
Protein – 9g
Sodium – 265mg

Goat Cheese Puff Pastries

6 Puff Pastry shells, frozen, ready-to-bake
1.5 oz. soft goat cheese
1 medium red tomato, chopped
1 cup raw spinach, finely chopped
1/2 med. red bell pepper, diced
1/2 med. orange bell pepper, diced
1/2 med. yellow bell pepper, diced
2 tsp garlic, minced (Image)
1 – medium potato, cubed

Boil potato until soft, drain. Bake pastry shells per instructions on box. Add all other ingredients to potato pot and cook over low heat, stirring constantly, while pastry is baking. Once shells are done, remove potato mixture from heat, remove tops on pastries, scoop out soft inside, fill with potato/cheese mixture. Bake at 350 for 10 min. Serve warm.

Makes 6 Servings

Per serving
Calories – 251
Carbohydrates – 25g
Sugars – 3g
Fiber – 2g
Fat – 15g
Saturated Fat – 8g
Cholesterol – 3mg
Protein – 6g
Sodium – 197mg

Can be the main dish for a light meal, an appetizer, or a side dish for a heavier meal.