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- Cuban Style Rice and Beans GI Jane - A simple supper dish
Per serving - 371 cals, 6g fat, 66g carbs, 14g protein - caramelized banana and chocolate crepe - delicous breakfast!
Per serving - 419 cals, 17g fat, 60g carbs, 10g protein - bean and cabbage soup - bean and cabbage soup
Per serving - 255 cals, 4g fat, 45g carbs, 15g protein - Brussels Sprouts with Orange-Maple Butter - Brussels sprouts aren't really sprouts but rather mini members of the cabbage family, which can help reduce cancer risk. This version tastes almost as good
as dessert. Adapted from Prevention, February 2004. fresh brussels sprouts, maple syrup, butter, orange peel, salt, black pepper cvt
Per serving - 76 cals, 3g fat, 11g carbs, 2g protein - Tangy Red Cabbage and Apples - This fruity side dish contains red cabbage, which has twice the vitamin C of regular cabbage and a powerful cancer-fighting class of phytochemicals called isothiocyanates. Adapted from Prevention, February 2004. butter, onion, red cabbage, apples, brown sugar, red wine vinegar, salt, ground allspice or cinnamon, water cvt
Per serving - 100 cals, 2g fat, 21g carbs, 1g protein - Grilled Cheese Sandwich - grilled cheese sandwich
Per serving - 175 cals, 11g fat, 14g carbs, 5g protein - stew bake - stew bake
Per serving - 396 cals, 2g fat, 88g carbs, 12g protein - Peanutty Rice Crispy Treats - A no-dairy version of the popular treat. May make with almond butter and almonds instead. By Polly Pitchford, Full Spectrum Health™. peanut or almond butter, rice syrup or honey, peanuts or almonds, vanilla extract, rice crisp cereal cvt
Per serving - 333 cals, 17g fat, 41g carbs, 9g protein - Oatmeal-Berry Pancakes - 5-factor diet receipe
Per serving - 517 cals, 5g fat, 85g carbs, 34g protein - Olive oil, vinegar, lime - Light
Per serving - 128 cals, 14g fat, 3g carbs, 0g protein - stir fry with beefn - stir fry with beefn
Per serving - 431 cals, 12g fat, 63g carbs, 26g protein - Vegan Creamy Corn Chowder - Easy
Per serving - 161 cals, 4g fat, 28g carbs, 8g protein - Corn and Avocado Salsa - Great with chips and margaritas!!
Per serving - 123 cals, 8g fat, 14g carbs, 3g protein - Claire's Tiella - A layered, Italian vegetable casserole, very simple.
Per serving - 106 cals, 7g fat, 11g carbs, 2g protein - Mom's Pasta Salad - From the AJC, altered by Mom. Best pasta salad ever.
Per serving - 317 cals, 5g fat, 57g carbs, 12g protein - Apricot Oat Bran Muffins - From "Healthy Foods: An Irreverent Guide to Understanding Nutrition and Feeding Your Family Well" (Champion Press). oat bran, whole wheat pastry flour, honey, baking powder, egg whites or whole egg, low-fat buttermilk, vanilla extract, vegetable oil, apricot preserves, salt cvt
Per serving - 154 cals, 6g fat, 25g carbs, 4g protein - Easy Cream of Spinach - Creamy, delicious. Great when cold or feeling sick. Flavor up with whatever takes your fancy.
Per serving - 218 cals, 22g fat, 3g carbs, 3g protein - Almond, Zucchini, strawberry banana smoothie - vita mix
Per serving - 177 cals, 9g fat, 24g carbs, 5g protein - green bean and potato salad - salad
Per serving - 188 cals, 2g fat, 39g carbs, 6g protein - Szechuan Tofu with Pineapple and Cashews - a tasty tofu dish, quick and easy to make
Per serving - 226 cals, 12g fat, 24g carbs, 10g protein - Oat Meatballs - Vegetarian meatballs
Per serving - 178 cals, 12g fat, 15g carbs, 5g protein - Pumpkin Pudding (Vegan) - Courtesy of Susan V from blog.fatfreevegan.com. This would be great for breakfast or dessert! Lots of fiber, a decent amount of protein, and it's fat free and vegan! Each serving is, literally, HUGE. You could probably make this into 4 servings at about 100 cals each.
Per serving - 207 cals, 3g fat, 39g carbs, 9g protein - Cherry Date-Nut Balls (Vegan) - From blog.fatfreevegan.com, courtesy of Susan V. She says they are based on Dr. Fuhrman's Pop-Em's. These balls are full of healthy fats and contain no refined sugar! The only ingredients are dried fruits, raw nuts, and ground flaxseed. As a variation, try different dried fruits! How about apricots? Or even a few pieces of dried pineapple or mango to give it an extra shot of sweetness? Sub in hazelnuts for the almonds, if you'd like. You can also roll the finished balls in small coconut flakes or cocoa powder for an extra-nice finish.
Per serving - 60 cals, 3g fat, 8g carbs, 2g protein - Dried Fruit Balls - By: Polly Pitchford, Full Spectrum Health™. Rich in iron and fiber, high on the "YUM Index". pitted dates, walnuts, regular rolled oats, cocoa or Carob powder. Potassium 280 mg per serving. cvt
Per serving - 142 cals, 4g fat, 27g carbs, 3g protein - Viniagrette - Great Salad Dressing!!
Per serving - 129 cals, 14g fat, 2g carbs, 1g protein
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