SPIKEFITNESS & WELLNESS

COOKBOOK

Created by the members of SpikeFitness

DRINKS

LEMONADESubmitted By: Millie Haddox via Hallelujah Acres

Ingredients:

¼ lemon, peel included4 apples, any kind (Gala apples were used for this recipe)

Directions:

1) Run both ingredients through juice machine. If you like more lemon flavor, use more lemon. For a sweeter drink, use more apples

Simple, delicious, and NO sugar added!

MILLIE’S GREEN DRINKSubmitted By: Millie Haddox

Yields 5-6 (8oz) jelly jars

Ingredients:

1 pineapple6 gala apples, cut in quarters1 bunch of parsley6 to 8 leaves of kale1 green bell pepper – cut in quarters

Directions:

1) For the pineapple - cut off top, bottom, and rind. Then cut in half and cut each half into thirds using core as well

2) Run half of each ingredient through juice machine. Then run through a strainer

3) Run remaining half of ingredients through juice machine

4) Run second half of ingredients through strainer into first batch of juice

5) Stir and place into 8oz jelly jars

APPETIZERS &SIDES

BROCCOLI-CAULIFLOWER SALADSubmitted By: Millie Haddox

Ingredients: ½ head of cauliflower, chopped3 heads of broccoli, chopped¾ cup chopped walnuts¾ cup organic large Thompson raisins

Dressing:1 cup Purple Label Vegenaise (found in health food stores, a grape seed oil mayo)2 TBSP Maple Syrup

Directions:

1) Combine all ingredients and drizzle dressing over salad!

BRUSCHETTESubmitted By: Andria Haynes

Serves 2 • Double recipe for 4 people

Ingredients: 4 roma tomatoes, chopped1 green onion, chopped2 TBSP olive oil½ TSP ground pepper½ cup minced parsley

2 cloves garlic1 TBSP lemon juice½ TSP salt½ cup shredded Asiago cheeseFrench bread - toasted

Directions:

1) Combine all ingredients together and mix2) Chill in refrigerator 3) Serve on toasted French bread

CHICKEN CHEESEBALLSubmitted By: Andria Haynes

Ingredients: 2 cans (10-12oz each) white chicken meat1 packages (8oz) low fat or fat free cream cheese

3 TSP low sodium soy sauce¼ cup light mayoDiced onions – to taste

Directions:

1) Combine all ingredients in a mixing bowl2) Mix until creamy, then place in refrigerator until firm3) Enjoy with fresh vegetables of crackers!

*Nutrition Tip - To reduce the amount of sodium in this recipe use fresh chicken instead of canned and shred it yourself!

SKINNY BAKED MOZZARELLA STICKSSubmitted By: Angie Yates via www.skinnytaste.com

Yields: 24 pieces

Ingredients: 12 sticks low-fat mozzarella sticks1 large egg, beaten2 TBSP flour5 TBSP whole wheat bread crumbs, Italian seasoned5 TBSP panko crumbs

2 TSP parmesan cheese1 TBSP dried parsleyOlive oil cooking spray

Directions:

1) Preheat oven to 400⁰2) Cut cheese in half to give you 24 pieces. Place cheese in the

freezer until cheese is frozen3) In small bowl, whisk the egg. Place the flour on another small

dish. In separate bowl, combine bread crumbs, panko, parmesan cheese and dried parsley

4) Dip the frozen sticks in flour, shaking off excess, then into the egg, then coat with the crumbs

5) Repeat this process with the remaining cheese placing them on a tray with wax paper. Place cheese back into the freezer until ready to bake (this is a must or they will melt before the crumbs get golden)

6) Line a baking sheet with aluminum foil and lightly spray with oil

7) Place frozen cheese sticks on baking sheet. Spray the tops of the mozzarella sticks with a little more oil and bake in the bottom third of your oven until crisp, about 4 to 5 minutes. Turn and bake an additional 4 - 5 minutes watching them closely so they don't melt

*Serves 24 - Per serving (2 sticks): 86kcals • 4.8g fat • 3.5g carb • 0.2g fiber • 7.4g pro • 168.6mg sodium

SPICY BLACK BEAN HUMMUSSubmitted By: Angie Yates via www.skinnytaste.com

Ingredients: 1-3 garlic cloves, peeled (your preference)2 TBSP lemon juice1 TBSP tahini1 TSP ground cumin¼ TSP salt

1 (15oz) can black beans, rinsed1 small jalapeno, choppedDash of crushed red pepper2 TSP extra virgin olive oil (optional)1 bag baked pita chips (or veggies)

Directions:

1) Place garlic in a food processor; process until finely chopped2) Add lemon juice, tahini, cumin, salt, black beans, jalapeño

pepper, and crushed red pepper; process until smooth3) Spoon bean mixture into a medium bowl, and drizzle with

extra-virgin olive oil4) Sprinkle with ground red pepper. Serve with pita chips or

veggies

SPICY BLACK BEAN & FRESH TOMATO SALSASubmitted By: Andria Haynes

Ingredients: 2 cups chopped vine ripe tomatoes15oz can black eyed peas, drained & rinsed15oz can black beans, drained & rinsed15oz can whole kernel corn, drained & rinsed½ cup small diced red onion

½ cup chopped yellow or red pepper4oz can diced jalapeno peppers1 cup light/fat free Italian dressing½ TSP garlic powder1 TBSP extra virgin olive oil

Directions:

1) Combine tomatoes, peas, beans, corn, onion and peppers2) Season with dressing and garlic powder3) Add olive oil and mix well4) Serve with baked tortilla chips

TANGY MARINATED COLESLAWSubmitted By: Laura Tarbert

Serves: 6

Ingredients: 4 Cups Thinly Sliced Green Cabbage1-1/2 Cups Seeded Sliced Cucumber1 Cup Coarsely shredded carrot1/2 Cup Diced Red Onion1/2 Cup Diced Green Bell Pepper1/4 Cup Cider Vinegar

1 TBSP Sugar1 TBSP Dijon Mustard1 TBSP Vegetable Oil2 tsp prepared horseradish1/2 tsp pepper1/4 tsp saltCucumber Slices (Optional)

Directions:

1) Combine first 5 ingredients in a large bowl; toss well2) Combine vinegar and next 6 ingredients in a bowl; stir well

with a whisk. Pour over slaw; toss gently3) Cover and Chill 8 hours. Garnish with Cucumber slices, if

desired

*Per 1 cup serving: 64kcals • 2.7g fat • 1.3g protein • 9.8g carb • 2.5g fiber • 189mg sodium

QUINOA TABBOULEHSubmitted By: Diane Michel

Prep: 30 min • Serves: 4

Ingredients: 2 cups water1 cup quinoa1 pinch salt¼ cup olive oil½ TSP sea salt

¼ cup lemon juice3 tomatoes, diced1 cucumber, diced1 bunch green onion2 carrots, diced1 cup fresh parsley, chopped

Directions:

1) In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer 15 minutes. Allow to cool to room temperature. Fluff with fork

2) Meanwhile, in a large bowl combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, carrots and parsley. Stir in cooled quinoa

SOUPS

SAUSAGE KALE SOUPSubmitted By: Sharon Stout

Prep: 10min • Cook: 25min • Serves 7

Ingredients: ¾ cup chopped onion1 TBSP olive oil2 garlic cloves, minced4 cups reduced sodium chicken broth2 medium potatoes, cubed¼ TSP salt¼ TSP pepper

1 bunch kale, trimmed and chopped1 can (15oz) white kidney or cannellini beans, rinsed and drained½ pound reduced-fat fully cooked Polish sausage OR turkey kielbasa, sliced

Directions:

1) In a large saucepan or Dutch oven, sauté onion in oil until tender. Add garlic; cook 1 minute longer. Add the broth, potatoes, salt and pepper. Bring to a boil

2) Reduce heat; cover and simmer for 10-15 minutes or until potatoes are tender

3) Using potato masher, mash potatoes slightly. Add the kale, beans and sausage; cook over medium-low heat until kale in tender

*Per 1 cup serving: 194kcals • 4g fat • 823mg sodium

ENTREES

APPLE-SPICE OATMEAL BREAKFAST CASSEROLESubmitted By: Sharon Stout

Ingredients: Non-stick cooking spray2 TBSP butter3 cups skim milk½ cup packed brown sugar1 TSP cinnamon½ TSP ground ginger¼ TSP ground nutmeg

1.5 cups old fashioned oats1 medium apple, peeled, cored and diced1/3 cup dried cherries1/3 cup chopped toasted walnuts½ TSP vanillaPinch of salt

Directions:

1) Preheat oven to 350⁰2) Lightly coat a 2qt baking dish with cooking spray3) Combine butter, milk, brown sugar and spices in a heavy medium saucepan.

Bring to simmer4) Stir in oats, apple, cherries, walnuts, vanilla and salt.

5) Pour mixture into prepared dish. Bake 30 minutes or until thick and bubbly around edges

*Serves 6 - Per serving: 298kcals • 10g fat • 47g carb • 5g fiber • 8g pro • 119mg sodium

**Per recipe this meal yields 6 servings, you will more than likely be able to get more servings out of this recipe which will decrease the amount of calories, fat, etc. per serving.

*Nutrition Tip - To decrease the amount of calories and fat in this recipe do not add apples, cherries AND walnuts. Pick 1 or 2 ingredients or decrease the amount of each you put in. Dried fruit has more calories and sugar per serving than fresh fruit. You can also use half brown sugar and half Splenda to equal the half cup instead of using all brown sugar.

CHICKEN ROLLATINISubmitted (and revised to make healthier) by: Jeff Paxton

Ingredients: 6 boneless, skinless chicken breasts12 thin sliced of smoked hamWhole wheat bread crumbs2-3 egg whites4-5 TBSP low fat feta cheese, crumbles

24 thin stalks of asparagus, rawSaltPepperOlive oil cooking spray

Directions:1) Preheat oven to 405⁰. Spray 9x13” baking dish with cooking

spray2) Place egg whites in one bowl and bread crumbs in a second

bowl3) Pound chicken breast until very thin and flat, then season with

salt and pepper. Place 2 slices of ham over each chicken breast. Then sprinkle 1 TBSP feta cheese on top of ham. Place 4 asparagus stalks on top of cheese. Roll the chicken around the asparagus as tight as possible and secure with 3 toothpicks

4) Coat the chicken in egg whites then roll in bread crumbs. Place in baking dish

5) Repeat with remaining pieces of chicken6) Bake for 40 minutes, or until golden brown

CHICKEN STUFFED W/ SPINACH & CHEESESubmitted By: Debbie Johnson

Serves: 6

Ingredients: 1 TSP olive oil4 cloves garlic, chopped1 package frozen spinach, drained ¼ cup + 2 TBSP pepper jack cheese (or Romano cheese)3oz part skim shredded mozzarella

Salt & pepper to taste6 thin chicken cutlets, 4oz each~½ cup whole wheat bread crumbs or corn meal1 egg white Parmesan cheese

Directions:

1) Preheat oven to 450⁰. Wash and dry cutlets, pound down to ¼ inch thick and season with salt and pepper to taste. Lightly spray a baking dish with non-stick spray

2) In a large skillet, heat oil on medium heat. When hot add garlic and sauté for about 1 minute, or until golden. Add spinach, ¼ cup Romano or Pepper Jack cheese, salt and pepper and sauté about 3-4 minutes, stirring occasionally. Set aside to cool. When cool, add mozzarella cheese and mix to combine

3) Lay cutlets down on a working surface and spread 3 TBSP of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down

4) Combine corn meal (or breadcrumbs) and parmesan cheese in one bowl; in a second bowl crack egg white

5) Dip chicken in egg white, then in corn meal/breadcrumbs and place seam side down in a baking dish. Repeat with remaining chicken. When finished, lightly spray with oil

6) Bake 25-30 minutes

*Serves 6 - Per serving (1 cutlet): 177kcals • 6.3g fat • 25g protein

CHICKEN & EGGPLANT CASSEROLESubmitted By: Sandy Hofacker via SouthBeach Diet Cookbook

Prep: 10min • Cook: 20min • Bake: 40min • Stand: 5-10min

Ingredients: 1 eggplant, peeled and cut into 12 slices2 TBSP shredded Parmesan or Asiago cheese½ TSP garlic powder or 1 clove garlic, minced¾ lb boneless, skinless chicken breast, chopped1 can (14.5oz diced tomatoes)

1 medium onion, chopped1 large green bell pepper, chopped½ cup mushroom, sliced¾ TSP dried Italian seasoning¼ TSP ground black pepper¼ cup shredded reduced-fat mozzarella cheese

Directions:

1) Preheat broiler2) Arrange the eggplant slices in a single layer on a nonstick baking sheet. Mist

the slices with cooking spray. Broil 4 inches from the heat for 2 minutes or until golden. Turn the eggplant over and mist again. Sprinkle with the Parmesan or Asiago cheese and garlic. Broil for 1 minute or until golden. Set aside

3) Heat a nonstick skillet coated with cooking spray over medium-high heat for 1 minute. Add the chicken and cook, stirring often, for 5 minutes, or until no longer pink. Add the tomatoes (with juice), onion, bell pepper, mushrooms, Italian seasoning, and black pepper, stirring to break up the tomatoes. Bring to a boil. Reduce the heat to low and simmer for 5 minutes

4) Preheat oven to 375⁰5) Coat an 8” baking dish with cooking spray. Arrange 6 eggplant slices in the

bottom of the dish. Top with chicken mixture. Arrange the remaining 6 eggplant slices over the chicken. Sprinkle with the mozzarella cheese. Cover with foil and finish cooking, or refrigerate until the next day. Or wrap with foil, label, and freeze up to 3 weeks

6) Bake, covered, for 30 minutes, or until heated through. To cook frozen casserole, bake, covered, for 50 minutes or until heated through

*Serves 4 - Per serving: 205kcals • 26g pro • 19g carb • 6g fiber • 3g fat • 395mg sodium

“DAVE’S” CHILI RECIPESubmitted By: Joe Pasquinelli

Ingredients: 2 ea 30-1/2oz cans Brooks Beans (Mild or Hot, your preference)1ea. 8oz. can Tomato Paste1ea. chopped onion (large)2# Ground 99% lean turkey

½ TBSP Garlic Powder2 TBSP Chili Powder1 tablespoon Brown Sugar1 14oz. can sodium-free Chicken Broth

Directions:

1) Brown turkey (DO NOT drain turkey) and onion

2) Put in crock pot and add other ingredients (add broth LAST)

3) Cook on high for ~30-60 minutes, stirring frequently

4) When chili comes to a boil, turn to lower setting & let simmer (~3-4 hours or until it tastes good to you!)

5) Stir often!!

ENCHILADA PIESubmitted By: Sandy Hofacker

Prep: 10min • Cook: 20min • Bake: 40min • Stand: 5-10min

Ingredients: 1 cup chopped green or red bell peppers1 TBSP olive oil1lb ground turkey2 TSP ground cumin1 can (14.5 or 15oz) cut tomatoes with garlic & onion½ cup enchilada sauce

*Accompaniments:

1 can (4oz) chopped green chilies1 cup frozen corn¾ cup pitted black olives, slicedFour 8” corn or flour tortillas1 bag (8oz) shredded, light four-cheese Mexican blend (2 cups) Fat Free sour cream, shredded lettuce, additional black olives

Directions:1.) Preheat oven to 350⁰2.) Have ready a round 3-qt glass baking dish (casserole)3.) Heat oil in a large, deep heavy-bottomed skillet over medium heat. Add bell pepper and sauté 3-4 minutes. Add turkey and cook, breaking up chunks with a wooden spoon, 5 minutes or until meat is no longer pink. Sprinkle with cumin; add tomatoes, enchilada sauce and chopped green chilies4.) Stir until simmering, and then simmer 10 minutes to develop flavors. Remove from heat and stir in corn and olives5.) To assemble: line bottom of baking dish with 2 tortillas. Top with half the filling and about 1/3 the cheese. Top with another tortilla, the remaining filing, half the remaining cheese, then the remaining tortilla6.) Cover with lid or foil and bake 30 minutes. Uncover, sprinkle with the remaining cheese and bake 10 more minutes until cheese melts and filling bubbles. Let stand 5 to 10 minutes before cutting in wedges7.) Serve with accompaniments

*Nutrition Tip - To reduce the amount of sodium in this recipe use fresh tomatoes, garlic and onion instead of canned. Also, use dried black beans instead of corn to reduce sodium and increase fiber.

*Serves 6 - Per serving: 362kcals • 17g fat • 28g carb • 3g fiber • 28g pro • 1,119mg sodium

LEMON-GARLIC CHICKEN THIGHSubmitted By: Laura Tarbert

Serves: 4

Ingredients: ¼ cup fresh lemon juice2 Tablespoons molasses2 teaspoons Worcestershire sauce4 garlic cloves, chopped

Cooking Spray8 chicken thighs (about 2 pounds), skinned¼ teaspoon salt¼ teaspoon pepper

Directions:1) Preheat oven to 425⁰2) Combine first 4 ingredients in an 11x17 inch baking dish coated

with cooking spray; stir well. Add chicken, turning to coat. Cover; marinate in refrigerator 1 hour, turning chicken occasionally

3) Sprinkle salt and pepper evenly over chicken4) Bake at 425⁰ for 40 minutes or until chicken is done, basting

chicken occasionally 5) If using boneless thighs reduce cooking time to about 30 min

* Per serving (2 chicken thighs): 258kcals • 11.6g fat • 9.9g carb • 0g fiber • 27.3g protein • 268mg sodium

SPINACH & CHICKEN LASAGNA ROLL UPSubmitted By: Angie Yates via www.skinnytaste.com

Yields: 9

Ingredients: 9 lasagna noodles, cooked10oz frozen chopped spinach, thawed and COMPLETELY drained15oz fat free ricotta cheese½ cup grated parmesan cheese2-3 cloves garlicCrushed red pepper (optional)1 egg

Salt and pepper32oz tomato sauce9 TBSP part skim mozzarella cheese, shredded~2 cups shredded chicken (I used 1 large can and 1 small can)

Directions:

1) Preheat oven to 350⁰2) Combine spinach, ricotta, Parmesan, egg, garlic, chicken, red

pepper, salt and pepper in a medium bowl3) Ladle about 1 cup sauce on the bottom of a 9 x 12 baking dish4) Place a piece of wax paper on the counter and lay out lasagna

noodles. Make sure noodles are dry5) Take 1/3 cup of ricotta mixture and spread evenly over noodle.

Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles

6) Ladle sauce over the noodles in the baking dish and top each one with 1 TBSP mozzarella cheese

7) Put foil over baking dish and bake for 40 minutes, or until cheese melts. Makes 9 rolls

To serve, ladle a little sauce on the plate and top with lasagna roll

*Nutrition Tip - To reduce sodium use fresh chicken instead of canned. Feel free to season up the tomato sauce however you’d like (garlic, basil, parmesan, crushed red peppers, etc.)

*Serves 9 - Per serving (1 roll): 290kcals • 6g fat • 31.5g carb • 3.4g fiber • 25g pro

TOMATO BASIL PASTASubmitted By: Debbie Johnson

Ingredients: 12 ounces pasta (I used Linguine)1 can (15 ounces) diced tomatoes with liquid (I used zesty red pepper flavor)1 large sweet onion, cut in julienne strips4 cloves garlic, thinly sliced

1/2 teaspoon red pepper flakes2 teaspoons dried oregano leaves2 large sprigs basil, chopped4 1/2 cups vegetable broth (regular broth and NOT low sodium)2 tablespoons extra virgin olive oilParmesan cheese for garnish

Directions:1) Place pasta, tomatoes, onion, garlic, basil, in a large stock pot

Pour in vegetable broth. Sprinkle on top the pepper flakes and oregano. Drizzle top with oil

2) Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has evaporated – I left about an inch of liquid in the bottom of the pot – but you can reduce as desired

3) Season to taste with salt and pepper, stirring pasta several times to distribute the liquid in the bottom of the pot. Serve garnished with Parmesan cheese

TORTILLA BOOGHIESSubmitted By: Millie Haddox modified from Fit for Life

Ingredients: BroccoliCauliflowerAsparagusZucchini or yellow squashVegenaise or mustard

Sweet onion to tasteCelery (optional)AvocadoTortilla wraps, blue chips and/or lettuce leaves (up to you!)

Directions:

1) Process all but avocado in a food processor until crumbly 2) Mash avocado and stir into veggie crumbles3) Stir in just enough Vegenaise or mustard until moistened4) Place mixture into tortilla wrap, lettuce wrap or dip with chips5) Add or delete any veggies you want!

* For a large group use 1 of everything. For 2-3 people use ½ cup – 1 cup of each veggie. You can control how much you use!

UNSTUFFED PEPPER BAKESubmitted By: Marianne Frase via Kroger’s Recipe

Prep: 20min • Bake: 20min • Serves: 4-6

Ingredients: 1 lb ground beef/sirloin 1/3 cup chopped onions1 ½ cups Tri-Colored Peppers, diced (approx.. 1 ½ peppers)2 garlic cloves, minced or ½ TSP garlic powder½ TSP salt

¼ TSP ground black pepper1 (14.5oz) can diced tomatoes, drained1 ½ cups brown rice1 TSP Worcestershire sauce1 TSP Italian seasoning1 (8oz) shredded cheddar cheese1 (15oz) can tomato sauce

Directions:

1) Preheat oven to 375⁰2) Sauté ground beef (or turkey), onions, peppers and garlic

for 10 minutes, or until meat is browned and vegetables are tender. Drain off excess fat and season with salt and pepper

3) Stir in tomatoes, rice, Worcestershire sauce and Italian seasoning. Remove from heat, stir in 1 cup cheese

4) Spread mixture evenly into 13x9 inch baking dish and top with tomato sauce and remaining cheese

5) Bake uncovered for 20 minutes, until heated through and cheese is melted and bubbly. Let stand 5 minutes before serving

*Nutrition Tip - To reduce some fat and calories use 99% lean ground turkey in place of ground sirloin

VERY VEGGIE LASAGNASubmitted By: Sharon Stout

Serves: 14

Ingredients: 2 medium carrots, julienned1 medium zucchini, cut into ¼” slices1 yellow summer squash, cut into ¼” slices1 medium onion, sliced1 cup broccoli florets½ cup sliced celery½ cup julienned sweet red pepper

½ cup julienned green pepper2 garlic cloves, minced1 TSP salt2 TBSP vegetable oil1 jar (28oz) spaghetti sauce14 lasagna noodles, cooked and drained4 cups (16oz) shredded mozzarella cheese

Directions:

1) Preheat oven to 350⁰2) In a large skillet, stir-fry the vegetables, garlic and salt in oil until

crisp/tender3) Spread ¾ cup spaghetti sauce in a greased 13x9” baking dish4) Arrange seven noodles over sauce, overlapping as needed.5) Layer with half of the vegetables, spaghetti sauce and cheese6) Repeat layer7) Cover and bake for 60-65 minutes or until bubbly8) Let stand for 15 minutes before cutting

*No nutrition information available for this recipe. To reduce sugar and sodium make your own spaghetti sauce by using tomato sauce and seasoning it up yourself with garlic, parmesan, basil or your favorite (non-sodium) spices!

ZUCCHINI LASAGNASubmitted By: Andria Haynes

Ingredients: 3 or 4 large zucchini’s, sliced thin1 jar spaghetti sauce (any kind)1 pound lean turkey sausage1 cup fresh mushrooms

½ cup onion, chopped½ cup peppers (green, red or yellow)Mozzarella cheese

Directions:

1) Preheat oven to 350⁰2) Brown and crumble turkey sausage3) Drain and add spaghetti sauce4) In skillet sauté peppers, mushrooms and onions until tender. Add to

meat/sauce mixture5) In a 9x13” baking dish alternate layers of zucchini, meat sauce and

cheese until it reaches the top of the dish6) Bake until zucchini is tender

*Nutrition Tip - To reduce the amount of sodium and sugar in this recipe use tomato sauce and season it up yourself instead of spaghetti sauce!

DESSERTS

BROWNIE DELITESSubmitted By: Debbie Powers

Serves: 20

Ingredients:

1 can unseasoned black beans1 box brownie mix (any kind)

Directions:

1) Pour Brownie mix in bowl2) Puree the black beans in a blender 3) Pour the pureed black beans into the brownie mix and stir

until the mix is moist4) Pour into a 13x9 baking pan5) Bake according to brownie mix instructions

** Traditional Milk Chocolate – Serving size 1/20 Per serving: 120kcals • 1g fat • 26g carb •1g fiber • 2g protein • 165mg sodium

***Dark Chocolate (without Hershey’s Syrup) – Serving Size 1/20 Per serving: 109kcals • 1g fat • 23g carb •1g fiber • 2g protein • 80mg sodium

**Note: Do not put any other ingredients in the brown mix other than the black beans

CHOCOLATE-DIPPED STRAWBERRIESSubmitted By: Sandy Hofacker via SouthBeach Diet Cookbook

Ingredients: 2 squares (1 ounce each) semisweet or bittersweet chocolate½ TBSP whipping creamDash almond extract8 Strawberries

Directions:

1) Combine the chocolate and the whipping cream in a glass measuring cup or bowl

2) Microwave at medium power for 1 minute or until the chocolate melts, stirring after 30 seconds. Stir in the almond extract and cool slightly

3) Dip each strawberry into the melted chocolate, allowing the excess to drip off. Place on a waxed paper-lined baking sheet. Refrigerate or freeze for approximately 15 minutes until chocolate is set

*Serves 2 - Per serving: 175kcals • 3g pro • 24g carb • 4g fiber • 9g fat • 1mg sodium

HEALTHY OATMEAL COOKIESSubmitted By: Marianne Frase via www.skinnytaste.com

Bake: 15min • Makes 16 Cookies

Ingredients:

2 medium RIPE bananas, mashed1 cup of uncooked quick oats*¼ cup crushed walnuts (optional)

*Use gluten free oats such as Bob’s Red Mill quick oats to make them gluten free

Directions:

1) Preheat oven to 350⁰2) Spray non-stick sheet with cooking spray 3) Combine mashed bananas and oats in a bowl. Fold in

walnuts4) Place a tablespoon of each on the cookie sheet5) Bake for 15 minutes

*Serves 8 – Serving Size 2 cookies: 93kcals • 2g pro • 15g carb • 2g fiber • 3.5g fat • 0mg sodium

NO BAKE GREEK YOGURT & BERRY CHEESECAKESubmitted By: Angel Lawson

Serves: 4

Ingredients: Crust:2 cups almonds5 dried figs (or dates)1 TSP sea salt¼ cup melted butter Berry Topping:2 cup frozen berriesJuice and zest of lemon1 TBSP honey1 TSP arrowroot powderCheesecake:2 cup Greek yogurt 1 (15oz) can coconut crème2 TSP unflavored gelatinJuice of 2 lemons2/3 cup honey1 TSP vanilla extract 1 vanilla bean½ TSP sea salt

Directions:

CRUST:1) Roast almonds on a dry sheet pan at 425⁰ for 10-15 min 2) In the bowl of a food processor, combine almonds, figs, salt, and butter and pulsed

until well combined3) Press into a 9" spring form pan and refrigerate

CHEESECAKE:4) Place gelatin and lemon juice in a small heat-proof bowl and set the bowl in a

saucepan with simmering water. Stir until gelatin is melted and set aside 5) Combine remaining ingredients in the bowl of a food processor and process until well

combined, about 60 seconds6) With the machine running, drizzle lemon/gelatin mixture in and process another 30

seconds

BERRY TOPPING:7) Combine ingredients in a small saucepan over medium heat8) Cook for 5-10 minutes or until mixture begins to thicken 9) Pour into a blender and blend until smooth. Move mixture to the refrigerator

TO ASSEMBLE:10) Pour cheesecake mixture into the cooled crust. Cover and refrigerate overnight

Warm the berry topping, gently spread on top, and serve as-is OR refrigerate for an hour before serving for a set-up look.

RASPBERRY COCONUT CHIA PUDDING POPSSubmitted By: Angel Lawson

Serves: 4

Ingredients: ½ c Lite Coconut Milk½ c unsweetened almond milk¾ c Raspberries2 TBSP Chia seeds

1 TBSP sweetened shredded coconut 8 drops Nu-Naturals liquid stevia (or splenda/honey to taste)

Directions:

1) Combine all ingredients into bowl2) Pour into 4 popsicle molds and freeze

*Serves 4 - Per serving: 152kcals • 3g pro • 14g carb •8g fat • 39mg sodium

STRAWBERRY “CHEESECAKE”Submitted By: Angie Yates via Kroger

Serves: 12

Ingredients: 1 (8oz) block low fat or fat free cream cheese1 jar Smuckers sugar free Strawberry preserve~14 graham crackers (crushed)Fat free cool whip (½ – ¾ as desired)4 TBSP light vanilla yogurt3 TBSP brown sugarStrawberry halves (~12 halves)

Directions:

1) Preheat oven to 350⁰2) Mix together graham cracker crumbs, yogurt and brown sugar.

Press into the bottom of a 9x13 pan3) Bake for ~10 minutes4) Blend preserve and cream cheese. Spread on top of cooled

crust5) Top with whipped cream6) Place strawberries on top

Per serving: 125kcals • 1.5g fat • 25g carb •0.5g fiber • 3g protein • 162mg sodium