Plan de Evaluación

Easy Recipes

Multi-Grain Cereal Multi-Grain Cereal

This takes a little preparation but it is worth it. Buy oat grouts, barley pearls, and rye grain at a health food store. At night before bed put 1/3 cup of each in a pot with a cup of water and soak overnight. The next morning you will find that the grains have absorbed the water, so add another few ounces and bring to a slow boil and cook for about 20 minutes. This is one of the best carbohydrate mixtures I've ever eaten and often have it on my higher carb days. It's excellent as part of breakfast or after a

orkout with protein.

Scrambl

Scrambled ed Eggs wiEggs with cth c heeseheese

Many people suffer from cholesterol phobia and are afraid to eat whole eggs. So they throw away the yolk which contains valuable sulfur bearing amino acids like

methionine, choline, and lecithin as well as cholesterol and cook only the white. This cuts the protein of the egg down from 6 grams to only 3 grams. (This is one reason I developed my own Egg White Protein). Eggs are expensive enough, why waste them?

Eggs for breakfast provide some fat in the diet which is useful in retarding morning hunger. This how I do it: Spray a Teflon frying pan with Pam, and turn on the heat.

After about 30 seconds add a slice of Swiss Alpine Lace Cheese (the best high protein reduced fat cheese I know) and let it melt. As it melts add a sprinkling of jalapeno or Tabasco sauce, then crack open 2 to 3 eggs and stir them in. Cook until you have the desired consistency (I like mine "soft').

Hi

Hi ProteProte iin Pan Pancakesncakes

Mix a half cup of oat bran with 6 ounces of yogurt and a cup of blended fruit (apples, peaches, berries are delicious), then add a scoop of egg white protein in a blender and

mix until you have a thick paste. Pour three inch diameter circles on to Pam sprayed Teflon pan, brown on each side. They are delicious. You can add a little low fat cream cheese or some trans fatty acid free butter or a little honey to taste.

We always keep a supply ofhard boiled eggshard boiled eggs in our refrigerator. I use them in my egg/cream cheese/walnut/flax toast already described. Christine cooks up a dozen at a time. She puts them in a large pot, fills it with water and brings it to a boil. Then the heat gets turned off and the pot is covered with a lid for a half hour. The eggs are then taken out of the water and allowed to cool a bit before they are placed in the

refrigerator in a bowl. Cooking eggs this way gives the yolk a creamy texture and the hite a non rubbery feel. Crack them all over and run cold water over them when peeling, it's easy. They make a good snack during the day.

Tuna with hard boiled egg Tuna with hard boiled egg

Tuna with a hard boiled egg was my lunch most days when I taught school. The preparation was simple. Open a can of water packed white albacore tuna, squeeze out

the water, put into a small plastic container, add a tablespoon or 2 of non fat

mayonnaise (Smart Beat is a good brand), and put a hard boiled egg on top to break open when you are ready to eat. You can add some alfalfa sprouts for taste and texture.

Fis

Fish Steh Ste ww

Fish stew is a recipe I prepare when I'm in a lazy mood and don't want to spend more than 5 minutes making lunch or dinner. Open a can of Minestrone chicken with wild rice or chicken noodle soup, put in a sauce pan, add a can of drained water pack white albacore tuna, a few drops of jalapeno or Tabasco sauce and heat for a few minutes, stopping short of a boil. You can microwave this mixture too, but I think it tastes better cooked. Then put a slice of Swiss Alpine Lace Cheese on top. You've got a meal containing over 50 grams of protein, 25 grams of carbs, and very little fat in very little time.

Roas

Roasted Beeted Bee f f

Buy a big piece of beef roast and put in a large baking pan sprayed with Pam. Before you bake it fry each side of the meat until brown. Then put it in your oven and cook at 375 to 400 degrees for a good 3 to 4 hours, the longer the more tender. We love this dish, which provides us with meat for salads and sandwiches for days. Served with a vegetable like green beans micro waved a few minutes or a salad with raspberry vinaigrette dressing makes a fortifying meal.

Turkey with Mushrooms Turkey with Mushrooms

Turkey with mushrooms is a quick meal, you can also substitute a sliced up sirloin steak, lean ground sirloin, or chicken. Spray a pan with Pam, heat for 30 seconds, then add a bunch of slicked mushrooms, and you can add chopped onions too if you have some on hand. Then add the meat along with a little Worcestershire sauce, and toss it around with a Teflon spoon as it cooks. Just brown the meat and it's ready to eat.

M

Miicrowaved crowaved chichicken breacken brea sts or tsts or t hihighsghs

Microwaved chicken breasts or thighs is a quick meal. Just place a few of them frozen on a plate covered with plastic wrap and microwave for three minutes. Add your favorite vegetable or salad and you have a very quick lunch or dinner. It makes a great sandwich too, I put a slice of Swiss Alpine Lace Cheese in there on sprouted flaxseed toast.

Chicken Salad Chicken Salad

Chicken salad is a meal we eat at one of our favorite restaurants which serves a huge portion for only $12.95. (Christine gets the normal size and we share). This particular

salad has chunks of blue cheese mixed in with oil and vinegar dressing. I take a few chitosan capsules before eating to lessen the fat absorption.

Squash

Squash CasserolCasserolee

Squash casserole is a delicious vegetarian dish that can be prepared in under an hour.

Cook four yellow crook necked squash until tender and then mash them, add 2 tablespoons trans fatty acid free butter, 3 beaten whole eggs, 1/4 teaspoon pepper, 1/2 pound grated cheddar cheese (you can use The Alpine Swiss Lace if you want to save

some calories), and one sliced onion. Pour this mixture into a casserole dish sprayed ith Pam and bake in an oven at 350 degrees for 45 minutes until golden brown on top.

Turkey or ground sirloin burgers with zucchini Turkey or ground sirloin burgers with zucchini

Spray a George Foreman grille with Pam, place two ground turkey burgers and zucchini sliced length wise, close and cook for about 10 minutes. If you are cooking sirloin, keeping the top of the grill open and flipping the burgers after 6 minutes will not cook the inside and give you medium rare meat.

Cottage cheese, fresh fruit and nuts Cottage cheese, fresh fruit and nuts

How simple is that, just mix it all together. Add a little egg white protein to boost the protein grams. This is a quick and easy snack.

Yogurt Berry Pudding Yogurt Berry Pudding

Microwave a dozen frozen strawberries or mixed berries for about one minute, add a 6

ounce container of low carb yogurt and a heaping scoop of egg white protein. I often add a teaspoon of calcium caesinate (the slowest assimilating milk protein) to this mixture. Stir with a spoon, add a handful of pecans or almonds & eat a delicious dessert.