Healthy

Homemade

Great recipes and tips for eating better

A recipe collection from VLM just for you.

Welcome!
This collection of recipes will
help you on your journey to better
health and a slimmer you. We made
sure every dish in this book is delicious,
and its our hope that you will try some
new tastes and fall in love. Also, these
recipes are filled with ingredients that
fight disease, boost health and help you
eat less and lose fat. Plus, nothing here
requires fancy kitchen tools or culinary
talent. This isnt about becoming a gourmet,
its about enjoying eating for better health.
Inside youll find snacks and desserts, main dishes, sides and
breakfastsall made with healthy, unprocessed ingredients that
will help you feel better and look better. Youll also find lots of
repeating ingredients in these recipes; thats to avoid waste and
save you money. Happy cooking!

Lynn Prowitt, Editor

Recipes
SNACKS/DESSERTS
Energy Boost Trail Mix ..............................................................
Chocolate Chia Pudding ..........................................................
Mixed Berry Crisp .....................................................................
Smooth and Crunchy Truffles ...................................................

4
5
6
7

MAIN DISHES
Pesto Pasta with Scallops ......................................................... 8
Easy Chicken Tacos with Avocado ............................................ 9
Grilled Herb Shrimp over Quinoa-Basmati Pilaf ....................... 10
Margarita Pork Roast ................................................................ 12
Fish Skillet ................................................................................. 13
SIDES
Kale with Pine Nuts and Currants ............................................. 14
Black Bean and Shoepeg Corn Salad ....................................... 15
Spicy Barley and Broccoli ......................................................... 16
Roasted Butternut Squash ........................................................ 17
Mushroom and Onion Quinoa .................................................. 18
BREAKFASTS
Muffin Tin Mini Quiches ............................................................
Berry Yogurt Parfait ...................................................................
Smoked Salmon Pinwheels .......................................................
Steel Cut Oats with Berries and Cream ....................................

19
20
21
22

SNACKS/DESSERTS

Energy Boost
Trail Mix
A small serving of this sweet and salty,
superfood combo delivers lasting
satisfaction.
MAKES 16 SERVINGS (1/4 CUP)

INGREDIENTS
1 cup almonds (look for small variety)
1/2 cup lightly salted peanuts
1/2 cup pumpkin seeds, roasted and salted
1/2 cup unsweetened dried cherries
1/2 cup unsweetened coconut flakes (large, not fine)
1/2 cup unsalted sunflower kernels
1/4 cup mini semi-sweet chocolate morsels

DIRECTIONS
1. Combine and store in an airtight container.

PER SERVING
148 calories
11 g fat
9 g carbohydrates
5 g protein
31 mg sodium

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Note: Look for the smallest almonds you can find. If you can only find large ones, consider

using slivered almondsthis will make your mix easier to eat by the handful. Also, consider
salt when buying your ingredients. You want a little, but not too much. If you end up with salted
pumpkin seeds, get unsalted sunflower seeds. If your peanuts are salted, go with unsalted
almonds.

SNACKS/DESSERTS

Chocolate Chia Pudding

Say hello to a new, healthy take on rice
puddingyou might never go back.
MAKES 4 SERVINGS

INGREDIENTS
1 1/2 cups 2% milk
4 tablespoons honey
2 tablespoons unsweetened cocoa powder
2 teaspoons vanilla extract
1/3 cup chia seeds
1/2 cup mixed berries (for garnish)

DIRECTIONS
1. In a mixing bowl, whisk together the milk, honey, cocoa powder and vanilla.
Mix in the chia seeds and divide evenly between 4 ramekins or small bowls.
Refrigerate for two hours.
2. Garnish pudding with the berries and serve.
PER SERVING
213 calories
9 g fat
30 g carbohydrates
6 g protein
39 mg sodium

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Courtesy of Heather Carey, www.heathercarey.com

Note: This pudding is quick and easy and can be made using different milks (soy, almond,

coconut, etc.) or sweeteners. Play around with your favorite combinations to find what you
like best.

SNACKS/DESSERTS

Mixed Berry Crisp

The traditional heavenly mix of sweetness
and crunch, but better for you.
MAKES 10 SERVINGS

INGREDIENTS
2 cups blueberries
2 cups strawberries
2 cups raspberries
1/2 teaspoon cinnamon
1 teaspoon vanilla extract
Topping: 1 cup rolled oats

1/2 cup brown sugar

Pinch of salt

1/3 cup whole white wheat flour

1/2 cup (1 stick) cold unsalted butter,
cut into small pieces

DIRECTIONS
1. Preheat the oven to 350F. Butter a 9-inch Pyrex pie plate. (If you dont have a pie
plate, use the smallest baking pan you have and reduce cooking time accordingly.)
2. Gently combine the berries with the cinnamon and vanilla; place in the prepared
pie plate.
3. Prepare the topping: Combine the oats, flour, sugar and salt in a bowl. Use two
knives to work in the butter until topping resembles coarse meal. Sprinkle evenly
over the berries.
4. Place the pie plate on a baking sheet. Bake in the center of the oven until the fruit
is bubbling and the topping is golden brown, about 1 hour. Remove the crisp to a
rack to cool slightly. Serve in dessert bowls with whipped cream or ice cream.
PER SERVING 164 calories; 7 g fat; 23 g carbohydrates; 2 g protein; 12 mg sodium
Adapted from Sheila Lukins, www.epicurious.com

Note: Whole white wheat flour is a healthy alternative to all-purpose flour, but doesnt have

the heavy flavor of regular whole wheat flour. Money saving tip: Fresh berries are best, but
you can use frozen, too. Dont thaw, just toss the frozen berries in a bit of flour to help them
hold together.

SNACKS/DESSERTS

Smooth & Crunchy Truffles

So perfectly rich and satisfying that you only need one.
MAKES 50 SERVINGS

INGREDIENTS
1 3/4 cups unsweetened coconut
6 oz dark chocolate bar
(70% to 85% cacao)
1 3/4 cups hazelnuts, ground
6 oz semi-sweet chocolate chips
12 oz heavy whipping cream
1 teaspoon vanilla extract

DIRECTIONS
1.

Combine chocolate and heavy cream in top pan of a double boiler.

(If you dont own a double boiler, you can use a metal bowl fit into a
medium saucepan.) Heat 5 minutes, stirring constantly until chocolate
is melted and cream mixed in.

2. Add 1 cup of hazelnuts, 1 cup of coconut and vanilla. Stir until well mixed.
3. Remove from heat, lift top pan out of water. Allow mixture to come to
room temp. Cover and refrigerate for 2-3 hours, until chocolate mixture is solid,
but pliable.
4. Line 2 baking sheets with parchment paper. Using a spoon or melon baller, scoop
chocolate (about 1 diameter) onto baking sheets. Roll into smooth balls with hands.
5.

In small shallow bowl, combine remaining coconut and hazelnuts.

Roll each truffle to coat completely, and replace on baking sheet.
Cover with plastic wrap, and place in freezer for 3 to 4 hours.
Serve or store in air tight container. Keep chilled.

PER SERVING
102 calories; 7 g fat; 6 g carbohydrates; 1 g protein;
5 mg sodium

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MAIN DISHES

Pesto Pasta
with Scallops
Scrumptious, fast and easy!
MAKES 2 SERVINGS

INGREDIENTS
1 1/2 cups frozen bay scallops
(will cook down to approx. 3/4 cup)
1 tablespoon olive oil
1 clove minced garlic
1 cup (dry) whole grain farfalle (such as Barilla Plus)
2 medium zucchini, diced
1/3 cup pesto sauce, store bought or homemade (room temperature)
1/4 cup cooked corn
1/4 cup grated Parmesan

DIRECTIONS
1. Heat oil in large, deep saut pan. Add frozen scallops and cook over medium
heat for 5 minutes, stirring frequently.
2. Add minced garlic to pan, stir to coat, and cook for another 3 minutes or until
scallops are completely opaque. Lower heat if garlic starts to brown.
3. Drain scallops, leaving a small amount of liquid in the pan. Add scallops to pesto sauce
and let sit. In same pan, saut zucchini on medium heat. Add salt and pepper to taste.
4. Stirring zucchini frequently, cook for 5 minutes or until tender.
5. Add pasta, pesto and scallops to pan. Mix until pesto evenly coats pasta and zucchini.
Spoon into two dishes. Top with corn and Parmesan.
PER SERVING 532 calories; 25 g fat; 38 g carbohydrates; 39 g protein; 564 mg sodium

Note: Pesto is easy! Throw handfuls of fresh basil, some pine nuts, Parmesan and olive oil
into a blender. Taste and adjust ingredients as you like.

MAIN DISHES

Easy Chicken Tacos

with Avocado
Restaurant-quality Mexican pulled chicken,
easy as can be.
MAKES 4 SERVINGS

INGREDIENTS
2 tablespoons extra-virgin olive oil
1 teaspoon chili powder
1 cup tap water
4 8-inch low carb, whole wheat tortillas
4 teaspoons sour cream

1 pound skinless, boneless chicken thighs

1 teaspoon ground cumin
1/2 teaspoon sea salt
1 avocado, pitted, peeled and thinly sliced
cilantro, for garnish

DIRECTIONS
1. In a medium cast-iron casserole or Dutch oven, heat oil.
Add the chicken and cook over medium-high heat until
nicely browned, 2 to 4 minutes per side.
2.

Add the chili powder, cumin and 1 cup of water;

sprinkle with salt and bring to a simmer. Cover and
cook over low heat until the chicken pulls apart easily
with a fork, about 1 hour.

3. Transfer to a cutting board or bowl and shred, then

return it to the cooking liquid.
4.

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On a microwave-safe plate, microwave the tortillas at high

power for 30 seconds, until soft and pliable. Transfer the chicken
to the tortillas and top each with the avocado and a teaspoon of sour cream.
Garnish with cilantro.

PER SERVING 366 calories; 23 g fat; 23 g carbohydrates; 31 g protein; 595 mg sodium

Adapted from Phoebe Lapine, www.foodandwine.com

Note: The pulled chicken can be refrigerated for up to 3 days; reheat gently.

MAIN DISHES

Grilled Herb Shrimp over

Quinoa-Basmati Pilaf
Fresh herbs add loads of flavor to grilled shrimp, perfect over a sweetly mild pilaf.

Grilled Herb Shrimp

MAKES 4 SERVINGS

INGREDIENTS
1/2 cup fresh parsley
1/4 cup fresh cilantro
2 tablespoons fresh oregano
1 teaspoon fresh thyme
3 cloves garlic, minced
1/2 cup extra virgin olive oil
1 pound medium shrimp,
peeled and deveined
Salt and pepper

DIRECTIONS
1. Chop the herbs finely and place in medium bowl.
2. Add garlic and oil.
3. Place shrimp in bowl and stir well. Let shrimp marinate for 20 minutes.
4. Skewer shrimp or place in a vegetable grill pan. Season with salt and pepper.
5. Grill on medium-high heat until just cooked, about 2 minutes per side.
6. Serve shrimp over Quinoa-Basmati Pilaf (recipe on following page).
PER SERVING
382 calories; 30 g fat; 3 g carbohydrates; 24 g protein; 174 mg sodium

Note: Whether you leave the tails on shrimp or take them off before cooking is up to you. The
dish may look more dramatic and appealing with them on, but it does mean a little more work
for the person eating.

10

MAIN DISHES

Quinoa-Basmati Pilaf
MAKES 6 SERVINGS

INGREDIENTS
2 tablespoons extra virgin olive oil
1 small leek, cleaned and sliced
1 small red pepper, diced small
1 cup basmati rice
1 cup quinoa
2 cups vegetable stock, or water
1 1/2 cups water
3/4 teaspoon salt

DIRECTIONS
1. Place the rice in a small-holed colander and rinse for about 2 minutes.
Set aside in a bowl. Do the same for the quinoa and place with the rice.
2. In a large saucepan over medium heat, warm the oil. Add the leeks and red
pepper and saut for 3 minutes.
3. Add the rice and quinoa and continue to saut, stirring for 2 more minutes or until
the grains are fragrant and coated with the oil.
4. Add the stock, water and salt. Raise the heat and bring to a boil. Bring down to a
simmer and keep tightly covered for 20 minutes.
5. Remove the pilaf from the stove and allow it to rest for 10 minutes, covered.
Fluff with a fork and serve.
PER SERVING
262 calories; 6 g fat; 46 g carbohydrates; 6 g protein; 410 mg sodium
Courtesy of Heather Carey, www.heathercarey.com

Note: Leave time for cleaning and rinsing. Clean leeks very well; theyre usually gritty.
Thoroughly rinsing the rice removes some of the sticky starch, so the end product is fluffier.
Quinoa needs to be rinsed for a different reason; it has a bitter tasting coating and rinsing
removes that.

11

MAIN DISHES

Margarita Pork Roast

Its a fiesta in the kitchen first a fiesta in your mouth later.
Guests will rave about this one.
MAKES 10 SERVINGS

INGREDIENTS
3 pound pork loin roast, boneless
1 cup tequila
2 cups lime juice
1/2 cup olive oil
3 cloves garlic, crushed
1/8 teaspoon salt
Rub:

1 tablespoon lime zest, grated

1 tablespoon black pepper, cracked
1 teaspoon thyme
1/8 teaspoon allspice

1 tablespoon oregano
1 tablespoon brown sugar
1/2 teaspoon kosher salt

DIRECTIONS
1. Place pork in large self-sealing bag; combine tequila, lime juice, oil, garlic and salt
in medium bowl and pour over pork. Seal bag; refrigerate 24-48 hours.
2. Remove pork from marinade, discarding marinade, pat pork dry.
3. Heat oven to 350 F. Combine rub ingredients in small bowl, pat seasoning mixture
over all surfaces of pork.
4. Place pork in shallow roasting pan; roast for 1 hour (20 minutes per pound), until
internal temperature on a thermometer reads 145 F. Remove roast from oven;
Let rest about 10 minutes before slicing to serve.
PER SERVING 412 calories; 20 g fat; 6 g carbohydrates; 29 g protein; 199 mg sodium
Courtesy of the National Pork Board, www.porkbeinspired.com

Note: You wont taste the tequila in the finished product, so dont worry if youre not a fan of
that flavor! All the ingredients combine to make a tender and flavorful entre you wont forget.

12

MAIN DISHES

Fish Skillet
This one-pan meal is an ingenius solution
for days when theres no time to shop.
MAKES 4 SERVINGS

INGREDIENTS
2 pints cherry tomatoes
1 red onion, thinly sliced
4 cloves garlic, pressed
2 14-ounce cans artichoke hearts, rinsed
1/2 cup kalamata olives (pitted)
1/2 cup caper berries, rinsed
1/4 cup extra virgin olive oil
1/4 cup dry white wine (or sherry if you dont have wine)
Salt and pepper, to taste
1 1/2 pounds firm white fish, such as cod or monkfish
1 lemon, sliced thin
4 slices crusty whole grain bread

DIRECTIONS
1. Preheat your grill to medium-high heat.
2. Combine the tomatoes, onion, garlic, artichokes, olives, capers, olive oil and white
wine in a rimmed, oven proof saut pan. Season with pepper and toss together.
3. Season the fish with salt and pepper and place on top of the tomato mixture.
Place the lemon slices on top of the fish.
4. Place the pan in the grill and cover the grill (do not cover the pan). Cook until the
fish is opaque throughout, about 20 minutes. Serve immediately with bread.
PER SERVING 474 calories; 20 g fat; 33 g carbohydrates; 38 g protein; 1123 mg sodium
Courtesy of Heather Carey, www.heathercarey.com

Note: You can make this dish in a 375 F oven, too, in a baking dish. Just increase the cooking
time in 10-minute increments until the fish is cooked through. Also, rinsing the salty ingredients
well will bring down the high sodium content of this dish.

13

SIDES

Kale with Pine Nuts

and Currants
Creamy pine nuts and tart currants taste
great with this powerhouse green.
MAKES 4 SERVINGS

INGREDIENTS
1/2 cup currants
1/2 cup pine nuts
2 tablespoons extra virgin olive oil
1 tablespoon garlic (about 3 large cloves), pressed
2 bunches kale, stem removed, chopped and rinsed
Salt and pepper, to taste
1 tablespoon balsamic vinegar, or to taste

DIRECTIONS
1. In a cup of very hot water, soak currants for about 10 minutes. Drain and set aside.
2. Heat a small saut pan on medium and add the pine nuts. Stir constantly until
slightly toasted, about 2 minutes. Remove from the pan immediately.
3.

In a large saut pan over medium-high heat add the olive oil. When warm, add
the garlic, currants and pine nuts and stir for 20 seconds. Add the kale, in small
bunches, waiting until the last bunch wilts slightly. Add a large pinch each of salt
and pepper.

4. Toss together all ingredients until the kale is well wilted but still crisp. Turn off the
heat and add the balsamic. Add more salt and pepper if needed and serve warm.
PER SERVING 254 calories; 19 g fat; 19 g carbohydrates; 9 g protein; 1 mg sodium
Courtesy of Heather Carey, www.heathercarey.com

Note: Did you know you should chop or press your garlic cloves ten minutes before cooking?
This rest period lets the garlic develop its maximum health benefits.

14

SIDES

Black Bean &

Shoepeg Corn
Salad
Fresh lime juice, cilantro and cumin give
this salad amazing flavor.
MAKES 4 SERVINGS

INGREDIENTS
2 15-oz cans black beans, drained and rinsed
1 16-oz can shoepeg corn, drained
1/4 cup finely chopped cilantro
1/4 cup very finely chopped red onion
6 tablespoons fresh lime juice
6 tablespoons extra virgin olive oil
1 1/2 teaspoon ground cumin
1/2 teaspoon salt
1 tablespoon finely chopped jalapeno (optional)

DIRECTIONS
1. Combine all ingredients and refrigerate overnight.
PER SERVING
181 calories
8 g fat
23 g carbohydrates
6 g protein
439 mg sodium

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Note: This delicious side dish is a surefire crowd pleaser. Serve on top of tomato slices or with
a whole grain tortilla chip. People will ask you for the recipe, guaranteed!

15

SIDES

Spicy Barley & Broccoli

Make this side dish hot or not, to your
likingginger and shallots are the secret
to its great taste.
MAKES 4 SERVINGS

INGREDIENTS
2 tablespoons unsalted butter
1 cup pearl barley (7 ounces)
Coarse salt
1 1/2 pounds broccolicut into 1-inch florets
(stems peeled & cut into 1/2-inch pieces)
1/4 cup minced shallots
1 jalapeo, seeded & chopped (optional)

1 tablespoon extra-virgin olive oil

2 teaspoons minced fresh ginger
1 scallion, thinly sliced

DIRECTIONS

1. In a medium saucepan, melt 1 tablespoon of the butter. Add the barley and cook over
medium heat, stirring until fragrant and lightly browned, about 5 minutes.
2. Add 3 cups of water and 1 teaspoon of salt and bring to a boil. Cover and cook over
low heat until the barley is tender and the water is absorbed, about 20 minutes.
3. Meanwhile, in a large deep skillet, bring 1/2 inch of water to a boil. Add the broccoli
florets, cover and cook just until bright green, about 2 minutes. Drain and pat dry.
4. Wipe out the skillet and melt 1 tablespoon of the butter in the olive oil. Add the
broccoli stems and stir-fry over medium-high heat until crisp-tender, about 2 minutes.
5. Add the shallots, ginger and jalapeo and stir-fry for 1 minute.
6. Add back the broccoli florets, season with salt and stir-fry for 2 minutes.
Turn off the heat, stir in the barley and scallion.
7. Transfer to a bowl and serve warm.
PER SERVING 316 calories; 11 g fat; 49 g carbohydrates; 12 g protein; 504 mg sodium
Adapted from Grace Parisi, www.foodandwine.com

Note: One of barleys claims to fame is that its the grain with the lowest glycemic index. That
means it wont spike your blood sugar as much as grains like rice and wheat do.

16

SIDES

Roasted Butternut Squash

This vegetable brings a host of disease-fighting
nutrients to your tableand happens to taste
like dessert.
MAKES 4 SERVINGS (1 CUP)

INGREDIENTS
1 large butternut squash, peeled,
seeded & cut into 1-inch cubes
(about 3 pounds or 8 cups, cubed)
2 tablespoons olive oil
2 tablespoons brown sugar
1/2 teaspoon ground cinnamon
1 teaspoon coarse salt
Dash cayenne, optional

DIRECTIONS
1. Heat oven to 425 F and line two large baking sheets with aluminum foil.
2. Toss squash cubes with olive oil, brown sugar, cinnamon, salt and the cayenne
(if using) until well coated. Place squash onto baking sheets and spread in one
layer. Try not to crowd them too much or else they will not brown.
3. Roast squash, turning once and rotating pans once, until edges are lightly
browned and centers are tender, 40 to 45 minutes.
4. Serve warm.
PER SERVING
209 calories; 7 g fat; 38 g carbohydrates; 3 g protein; 492 mg sodium

Adapted from www.inspiredtaste.net

Note: For a healthier version, leave out the brown sugar. Cinnamon helps brings out the
natural sweetness in butternut squash.

17

SIDES

Mushrooms & Onion Quinoa

This protein-rich side dish goes nicely with
just about any main dish.
MAKES 4 SERVINGS (1 CUP)

INGREDIENTS
Cooking spray
1 cup dry quinoa
1 cups low-sodium chicken broth
(or vegetable broth)
2 large onions, thinly sliced
8 oz mushrooms (baby bella or white button)
1/4 teaspoon coarse salt
1/4 teaspoon ground black pepper
Parsley for garnish, optional

DIRECTIONS
1. Thoroughly rinse the quinoa in cold water and drain, to remove its bitter coating.
2. Add the broth to a saucepan and bring to a boil. Stir in the quinoa, reduce the heat
to low, cover and simmer for 12 to 15 minutes, or until all the broth has been absorbed.
3. Remove pan from heat, fluff quinoa with a fork, replace cover to keep warm, set aside.
4. Coat a large frying pan with cooking spray and place it over medium heat. Once the
pan is heated, add the onions and saut for approximately 15 minutes, stirring
occasionally (reapply oil spray if the onions start to stick).
5. Add the mushrooms and saut for 5 minutes. Add salt and pepper.
6. Add the quinoa to the onion-mushroom mixture and stir to combine.
Garnish with parsley (if using).
PER SERVING 218 calories; 3 g fat; 39 g carbohydrates; 10 g protein; 173 mg sodium
Inspired by Joy Bauer www.joybauer.com

Note: Quinoa is considered a superfood not only because its packed with nutrients. Its a
surprising source of protein so you can use it to make a perfectly balanced, vegetarian meal.

18

BREAKFASTS

Muffin Tin Mini Quiches

Fun and easy to make, these little all-in-ones
will become a family favorite.
MAKES 8 SERVINGS

INGREDIENTS
Cooking spray
1 cup fresh or frozen diced peppers and onions
1 tablespoon olive oil
8 eggs
1/4 cup water
8 slices Canadian bacon, trimmed to fit muffin tin wells
1/2 cup shredded cheddar cheese

DIRECTIONS
1. Preheat oven to 350 F.
2. Quickly saut diced peppers and onions in oil.
3. Whisk together eggs and water.
4. Place one slice of Canadian bacon in the bottom of each well of a greased muffin tin
(assuming 8 wells), and evenly divide veggies among the wells.
5. Pour the egg mixture over top and bake until set, 10 to 15 minutes.
6. Sprinkle tops with shredded cheese after theyre cooked and leave in oven for
another minute to melt.
7. Loosen mini quiches with a small, flexible rubber spatula. Serve hot.
PER SERVING
152 calories; 11 g fat; 7 g carbohydrates; 12 g protein; 396 mg sodium

Note: Use paper baking cups to make serving and clean up super easy. After theyve cooled,
you can freeze the mini quiches for quick, microwaveable breakfasts on-the-go.

19

BREAKFASTS

Berry Yogurt
Parfait
For breakfast or dessert, this parfait looks
as good as it tastes.
MAKES 1 SERVING

INGREDIENTS
1/4 cup slivered almonds
1 teaspoon butter
1/4 cup raspberries, or other berries
(fresh or frozen)
1/2 cup plain Greek yogurt
1 teaspoon honey

DIRECTIONS
1. Toast one-quarter cup of slivered almonds in a pan with butter. Let the nuts cool,
then put them in a resealable plastic bag, and crush them with a heavy pan.
2. Carefully layer nuts and raspberries with
yogurt in a parfait glass.
3. Drizzle with honey.
PER SERVING
256 calories;
12 g fat;
20 g carbohydrates;
15 g protein;
53 mg sodium

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Note: Greek yogurt is the same as regular yogurt, except that some of the liquid is strained
out. This makes for a creamier texture and a higher protein content.

20

BREAKFASTS

Smoked Salmon Pinwheels

For breakfast or lunch, serve these with
a side of fresh fruit salad.
MAKES 6 SERVINGS (12 PINWHEELS)

INGREDIENTS
2 pieces soft lavosh or flatbread,
about 13 x 18 each
(or extra large whole grain tortilla)
2 cups baby spinach, coarsely chopped
8 oz whipped cream cheese
12 oz thinly sliced smoked salmon
3/4 cup very thinly sliced red onion
1/4 cup capers, drained and rinsed

DIRECTIONS
1. Spread a layer of cream cheese over both pieces of
lavosh or flatbread.
2. Lay slices of smoked salmon over cream cheese
to cover.
3. Spread onion and capers evenly over salmon.

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4. Spread chopped spinach evenly over onion and capers.

5. Roll tightly into two logs, and slice each into 6 pieces.
PER SERVING
254 calories; 9 g fat; 22 g carbohydrates; 10 g protein; 612 mg sodium

Note: You can make an even lighter version of these by skipping the bread all together and

using toothpicks to hold your roll-ups together. Another variation would be to add some very
thin slices of tomato.

21

BREAKFASTS

Steel Cut Oats with

Berries & Cream
This breakfast will fill you up and deliver a
nice health boost to start your day.
MAKES 1 SERVING

INGREDIENTS
1/4 cup dry steel cut oats
1 teaspoon butter
1/4 cup 2% milk
1/2 teaspoon vanilla extract
1 tablespoon ground flaxseed
1/2 teaspoon cinnamon
1/2 cup strawberries, or any berries
1 tablespoon half and half

DIRECTIONS
1. Toast the oats in a frying pan with butter until
just golden. Then, add them to boiling water and
cook as directed on package.

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2. When the oats are done, keep the pan on the stove,
and stir in milk. Next, stir in vanilla extract, ground
flaxseed and cinnamon.
3. Top with fruit and drizzle with half and half.
PER SERVING
309 calories; 13 g fat; 40 g carbohydrates; 9 g protein; 34 mg sodium

Note: Since steel cut oats take a while to cook, make a big batch that can keep in the fridge

for a week. Some people like to use a slow cooker or rice cooker. Also, when berries arent in
season, look for unsweetened, frozen berries in your stores freezer section.

22