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Recipes

Jean’s Banana Bran Muffins

Ingredients

  • 1 cup (250ml) whole wheat flour
  • 3 egg whites
  • 1 tablespoon (15ml) baking powder
  • 1 teaspoon (5ml) baking soda
  • ½ teaspoon (2.5ml) cinnamon
  • ½ cup (125ml) unsweetened applesauce
  • ¼ cup (75ml) chocolate chips or to be healthier raisins or berries
  • 1 large banana
  • 2 cups (500ml) bran cereal
  • 1 ¼ cup (325ml) buttermilk or to be healthier add vinegar or lemon juice to skim milk

Directions

  1. soak bran in milk for ten minutes
  2. add egg whites, a[[;sauce and bran mixture to dry ingredients
  3. mix lightly and bake
  4. Bake at 350 for 16-20 minut4es

Makes 12 muffins

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Yogurt Parfait

Ingredients

  • Greek yogurt (175 ml has 18g of protein)
  • Mixed fruit
  • Bran buds (or granola) but bran buds high in fibre!
  • Cinnamon (the greek yogurt is not sweet so need something for a little more flavour).

Directions

  1. In a large glass, layer 1 cup yogurt, 1/2 cup granola or Bran buds and fruit.
  2. Repeat layers.
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Spicy Citrus Grilled Salmon and Asparagus Salad

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Makes 4 servings

Ingredients

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  • 4 4-oz salmon filets
  • 1 tbsp brown sugar
  • 1 tsp cumin
  • ½ tsp chili powder
  • dash salt and ½ tsp pepper
  • cooking spray
  • 12 spears asparagus
  • 4 cups mixed salad greens (arugula, spinach, baby lettuce)
  • 1 orange, peeled, sliced into wedges
  • 1 cup cherry tomatoes, sliced in half
  • 2 tbsp feta cheese
  • 2 tbsp chopped walnuts

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Salad Dressing

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  • ¼ cup extra virgin olive oil
  • 1 tsp orange zest
  • 1 oz orange juice
  • 1 oz lemon juice
  • 1 tbsp sherry vinegar
  • salt and pepper to taste

 

Directions

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  1. Combine brown sugar, cumin, chili powder, salt, and pepper. Rub blend on fish; cover and chill 30 minutes.
  2. Grill asparagus on rack coated with cooking spray for 5 - 7 minutes. Grill fish, skin side up, 5 minutes each side.
  3. Toss greens with dressing and arrange on four dinner plates. Top with grilled salmon and garnish with orange, asparagus, tomatoes, feta, and walnuts.
Per serving: 471 calories, 27 g protein, 35 g fat (7 g saturated fat), 68 mg cholesterol, 3 g fiber, 9 g sugar, 204 mg sodium. Calories from fat: 66%.
  • Created on .

Power Drink and Gel

If you like or need proper hydration during your workouts, but do not want to buy these costly items, try these items. Or substitute your favorite juice.

Homemade Power Gel

  • 7 and 1/3 tablespoons of honey
  • 3/4 teaspoons of blackstrap molasses
  • 1/10 teaspoons (1/8 tsp) of table salt

Homemade Sports Drink

Ingredients

  • 4 tablespoons sugar
  • 1/4 teaspoon salt
  • 1/4 cup boiling water
  • 1/4 cup orange juice (not concentrate) or 2 tablespoons lemon juice
  • 3 3/4 cups cold water

Directions

  1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
  2. Add the juice and remaining water; chill.
  3. Quench that thirst!
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Beef Fajitas

This classic southwestern-style beef dish is a perfect low fat supper, so long as you use fat-free sour cream.

Ingredients:

  • 3/4 pound boneless beef round, trimmed and cut into strips
  • 1/4 cup fresh lime juice
  • 1 tsp ground cumin
  • 1 tbsp chili powder
  • 1 garlic clove, crushed
  • 1 tbsp canola oil
  • 1 yellow pepper, seeded and cut into strips
  • 1 red bell pepper, seeded and cut into strips
  • 1 red onion, thinly sliced
  • 4 fat-free whole-wheat tortillas, warmed
  • 1/2 cup salsa
  • 4 tbsp fat-free sour cream
  • Chopped cilantro to garnish

Preparation:

Combine lime juice, cumin, chili powder and garlic in a glass dish. Add beef and toss to coat. Cover with wrap and marinate in the refrigerator for 2 hours. Remove beef strips and discard marinade.

In a large nonstick skillet, heat tablespoon of oil. Add beef strips, bell peppers and red onion, stirring and tossing until beef is cooked - about 5 minutes.

Divide fajita mixture among four tortillas. Garnish with salsa, fat free sour cream and cilantro, and roll them up. Serves 4.

Per Serving: Calories 253, Calories from Fat 61, Total Fat 6.7g (sat 1.2g), Cholesterol 52mg,Sodium 269mg,Carbohydrate 25.8g,Fiber 11.4g, Protein 22.2g

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