Easy to freeze and even easier to defrost. A simple protein source that can instantly boost the nutrition content of a meal, with very little added fat.
How I Use It
Chicken sausage is easy to freeze and a quick defrost. If I cook up chicken sausage as part of my dinner, I go ahead and cook up a few more for breakfast. In the morning, I toast bread, slice the sausage, place on top of bread—Breakfast in a flash!
Coconut milk is rich in Medium Chain Fatty Acids (MCFA), which are plant-based fats that the body processes differently than other fats. The liver breaks them down and converts them into energy as opposed to storing them as fat in the adipose tissue. That’s great news for your love handles!
My “Skinny Mint” Hot Chocolate Recipe:
1 cup of coconut milk (I use Silk or So Delicious brand)
1 Tbs. unsweetened cocoa powder (I use Hershey’s or Trader Joe’s brand)
1 tsp. of Agave sweetener
3-4 drops of mint extract.
In a small sauce pan, heat the coconut milk and then add in the cocoa powder. Use a whisk to blend. Add the remaining ingredients and whisk again. Taste and adjust flavor (if you like it sweeter, add more agave).
Recipe serves 1
This after dinner treat has knocked out my sugar cravings on many occasions.
When compared to “regular” mint hot chocolate mixes, this treat has 40% less sugar and about 30% fewer calories.
They are high in fiber and water. They are very filling and studies have shown they can wake you up as much as a cup of coffee.
How I Use Them
Slice and dip in Greek yogurt for a tangy snack.
Core or slice an apple in half and then bake it at 350° F for about 20 minutes. Add 1 Tbs. of chopped nuts, 1 tsp. of coconut oil (or butter), a drizzle of honey or some dried cranberries or cherries & a little cinnamon, nutmeg, or brown sugar is also a nice touch.
Blueberries have been shown to lower cholesterol levels as much as some medications. Also, some nutritionists call them “brain berries”. Research has shown that blueberries may reduce age-related conditions such as Alzheimer’s disease and dementia.
How I Use Them
Blueberries are terrific on top of Greek yogurt with a sprinkle of flaxseed. Eat them by the handful as an after dinner snack. Sprinkle them on a slice of toast and roll up for a sweet and high fiber snack.
Brown rice is high in fiber and good at helping to stabilize your blood sugar.
Deborah’s Ten minute Tabouli (gluten free)
1 cup of cooked (and cooled) brown rice
1 cup minced fresh parsley
⅓ cup minced fresh mint
¾ cup of chopped green onions (I chop the white and part of the green)
2 cups of chopped cherry tomatoes (or regular tomatoes)
2 cups of cucumbers, seeded and diced
3 tablespoons olive oil
3 tablespoons lemon juice, or to taste
1 teaspoons of sea salt
In a large mixing bowl, add your brown rice and all the chopped herbs and veggies. Combine the oil, lemon juice, and salt in a separate bowl. Add to brown rice/veggie mixture and mix well. You can certainly add more lemon juice or additional veggies.
Chill. Serve and enjoy.
*This salad can be made very quickly. The secret? I make a big container of brown rice and store it in my refrigerator. This makes for easy cooking for the rest of the week.
Bonus: This is even better the next day! Add it to a green salad to boost the fiber and nutritional content. Or add some diced chicken for a perfect one dish meal.
I love the high fiber bread and NO high fructose corn syrup.
How I Use It
Deborah’s Healthy French Toast for Finicky Teenagers!
2 large egg whites
1 large egg
¾ cup(s) low-fat (1%) milk or Coconut milk
¼ teaspoon(s) vanilla extract
2 teaspoon(s) butter or coconut oil
8 slice(s) Dave’s Killer Bread
Maple syrup or Agave syrup (optional)
Fresh or defrosted and drained blackberries, raspberries, and blueberries (optional)
Preheat oven to 200° F.
In pie plate, whisk together egg whites, egg, milk, vanilla, and ½ teaspoon salt until blended. In 12-inch nonstick skillet, melt 1 teaspoon butter or coconut oil on medium heat.
Dip bread slices, 1 at a time, in egg mixture, pressing bread lightly to coat both sides well. Place 3 or 4 slices in skillet, and cook 6 to 8 minutes or until lightly browned on both sides.
Transfer French toast to cookie sheet; keep warm in oven. Repeat with remaining butter or coconut oil, bread slices, and egg mixture. Serve French toast with maple syrup and berries. If the berries are a bit “soft” after defrosting, add them to the maple syrup or agave syrup. Warm in a small saucepan on medium heat. You’ve just created your own “berry syrup”!