The Performance Fueling Recipe Book for Running Warriors
47 Metabolism Accelerating Recipes to fuel your runs and keep you a strong, lean running machine!
Pumpkin Custard Pie
(Serves 6)
Ingredients for Filling:
1-1/2 cups soymilk
4 tablespoons cornstarch
1-1/2 cups cooked pumpkin
1/2 cup raw sugar or other sweetener
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/8 teaspoon ground cloves
Ingredients for Fat-free pie crust:
(makes one 9” crust)
1 cup Grape Nuts cereal
1/4 cup apple juice concentrate
Directions for the filling:
Preheat the oven to 375° F.
In a large bowl, whisk together the soymilk and cornstarch until smooth, then blend in remaining ingredients.
Pour into pie shell (recipe follows) and bake for 45 minutes, or until firm. Cool before cutting.
Directions for Fat-free pie crust:
Preheat oven to 350° F.
Mix the Grape Nuts and Apple Juice concentrate.
Pat into a 9” pie pan. Bake for 10 minutes, and then cool before filling.
Nutrition Information per Slice:
203 calories
3.6g protein
47g carbohydrate
0.6 g fate
3% of calories from fat
0 mg cholesterol
347 mg sodium
Cheese Stuffed Meat Loaf
(Serves 5 to 6)
Ingredients:
2 tablespoons olive oil
3/4 cup finely chopped onion
1/2 cup finely chopped celery
2 teaspoons minced garlic
1/2 cup minced Italian parsley
1 teaspoon salt
1/4 teaspoon pepper
1 3/4 teaspoons chili powder
1 1/4 teaspoons cumin
3/4 cup salsa
2 eggs
1 1/2 pounds lean ground beef or a mix of lean ground beef and ground turkey
3/4 cup bread crumbs
1/4 pound sliced mozzarella cheese
Directions:
Preheat the oven to 350º.
In a skillet, sauté the onion, celery, garlic, and parsley in the oil over moderate heat until softened but not browned. With a slotted spoon, transfer the vegetables to a large bowl.
Add all remaining ingredients, except cheese, to the vegetables. Mix well with your hands.
Transfer half the mixture to a 9- by 5-inch loaf pan. Place mozzarella slices on top, then cover with the rest of the meat mixture.
Bake for 75 to 80 minutes or until a meat thermometer reads 170º.
Cheesy Chicken Broccoli Soup
(Serves a whole army)
Ingredients:
1 Cup finely chopped onion
1 Cup sliced Mushrooms
3 T Extra Virgin Olive Oil
6 Cups Chicken Stock
1 10z Pkg No Yolks Wide Egg Noodles
1 Cup diced Cooked Chicken (White Meat Only)
1 Head Chopped Broccoli (or Asparagus)
3 Cups Skim Milk
1 pkg low-fat Cheddar Cheese
Directions:
In a large pot, sauté the onions and mushroom in the olive oil until tender.
Add the Chicken Stock and bring to a boil.
Once boiling, at the noodles, boil for 5 minutes.
Add the diced chicken and broccoli and let cook for 5 minutes.
Remove from heat and add the skim milk and cheese.
Stir to melt the cheese and serve.
Cherry-Vanilla Breakfast Smoothie
(Serves 4)
Ingredients:
1 Cup Nonfat Milk
2 Cups Unsweetened Frozen Cherries
2 Cups Frozen Raspberries
2 Cups Frozen Low fat Vanilla Yogurt
½ Teaspoon Vanilla Extract
2 Scoops Shaklee Vanilla Cinch Shake Mix
2 Cups Ice
Directions:
Combine all ingredients in a blender and pulse until smooth. Serve immediately
Three-Cheese Vegetable Quesadillas
(Serves 4)
Ingredients:
½ Cup Grated Part-Skim Mozzarella Cheese
½ Cup Crumbled Feta Cheese
2 Teaspoons Crumbled Blue Cheese
1 Teaspoon Olive Oil
2 Medium Tomatoes, Diced
6 Scallions, Diced
1 Jalapeno Pepper, seeded and diced
2 Gloves Garlic, Minced
1 Teaspoon Chopped Fresh Oregano or ½ teaspoon dried
3 Tablespoons Chopped Fresh Cilantro
8 Whole-Wheat Tortillas
Directions:
Combine cheeses in a bowl; set aside.
Heat oil in a large nonstick skillet over medium heat. Add tomatoes, scallions, jalapeno, garlic, and oregano and cook 2 minutes, until fragrant, stirring frequently. Stir in cilantro. Remove vegetables from pan; set aside.
Return skillet to heat and add 1 tortilla. Top ½ of tortilla with 2 tablespoons each of cheese mixture and vegetable mixture. Fold over untopped side and cook 1 minute per side, until cheese melts. Remove from pan and cover with foil to keep warm. Cut each quesadilla into 3 wedges and serve warm.
Chocolate Banana Pudding Crunch
Ingredients:
1 packet Chocolate Jell-O fat free, sugar free instant pudding
2 servings of Shaklee Instant Soy Protein
1 medium banana, sliced
¾ c. Shaklee Fiber Crunch
Directions:
Prepare pudding as directed. Stir in protein powder in along with mix. Refrigerate.
When done, add in sliced banana and fiber crunch. Enjoy!
Patty’s Homemade Chili
Ingredients:
1lb ground organic ground beef, turkey or tofu**
32 ounce can organic crushed tomatoes or plum tomatoes
8 ounce can organic tomato paste
16 ounce can organic tomato sauce
8 ounce can organic red kidney beans
8 ounce can organic black beans
1 green pepper, finely chopped
1 red pepper, finely chopped
1 yellow pepper, finely chopped
1 yellow or purple onion, finely chopped
4 ounces mushrooms, finely chopped
3 Garlic cloves, minced
Loads of the following spices:
Cumin
Cayenne pepper
Chili powder
Black Pepper
Hot Sauce
Stevia (all-natural sweetener) – to taste
Directions:
Pre-cook your protein selection. Place all other ingredients in a pot. Add protein, cook and simmer for 2 hours. Enjoy ☺
** If you choose to use tofu use 2 blocks.
Holly’s Healthy Bean Dip
Ingredients:
8 ounce can organic red kidney beans
8 ounce can organic black beans
8 ounce can organic white beans
8 ounce can of organic yellow corn
½ green pepper, finely chopped
½ red pepper, finely chopped
½ yellow pepper, finely chopped
½ yellow or purple onion, finely chopped
1 garlic clove, minced
The following spices (to taste):
Cayenne pepper
Chili powder
Black Pepper
Hot Sauce
Directions:
Place all ingredients into Crockpot cook until ingredients simmer down and form a paste like dip (approximately 1 hour). Enjoy ☺
Reese’s Peanut Butter Cup
Ingredients:
4 ounces organic non-fat yogurt
4 ounces organic cottage cheese
1 scoop Chocolate Cinch Meal Replacement Powder
1 tbsp. All natural Peanut butter
1 tbsp. Crushed nuts
½ tbsp. Sugar free chocolate pudding
Directions:
Mix yogurt, cottage cheese, Cinch, PB, Pudding in a bowl. Sprinkle nuts on top and freeze for 10 minutes. Enjoy this delicious treat!
Peanut Butter Cup Oatmeal
Ingredients:
½ cup uncooked oatmeal
1 tbsp. All natural peanut butter
½ cup low sugar chocolate milk
1 scoop chocolate Cinch Meal Replacement Powder
Directions:
Mix all ingredients in bowl. Microwave for 2 minutes or until thick. Enjoy!
Spinach, Red Pepper & Feta Omelet
Ingredients:
3 egg whites
1 whole organic egg
1 handful fresh spinach
½ red pepper
½ cup mushrooms
½ cup onions
1 ounce feta cheese
Directions:
Stir-fry the chopped onions, mushrooms, peppers in a skillet coated with olive oil cooking spray on medium-high heat for 5 minutes, or until things begin to brown. Add the spinach and stir for about 30 seconds, just until the spinach becomes dark green and condensed.
Add the beaten eggs. Wait a couple of minutes until you see bubbles starting to form around the edges of the eggs, then lift a portion of the eggs with a spatula, allowing the runny eggs on top to flow beneath the part that you lifted with the spatula. When the bottom of the omelet is solid again, flip the omelet. After flipping the omelet, add the feta of cheese to the top, still exposed in the skillet, and then fold the omelet over to cover the contents, then slide it onto a plate and enjoy!
Barley Beef Soup
(Serves 8)
Ingredients:
1-1/2 Lb boneless beef chuck
6 cups water
1-1/2 cups sliced celery
1-1/2 cups sliced fresh mushrooms
1 cup sliced carrots
1 cup chopped onion
1 teaspoon salt
1 teaspoon dried rosemary, crushed
1/2 teaspoon pepper
1 clove garlic, minced
1 6-ounce can tomato paste
1/2 cup quick-cooking barley
Directions:
Trim fat from meat; cut meat into 1/2-inch cubes. In a Dutch oven combine meat, water, celery, mushrooms, carrots, onion, salt, rosemary, pepper, and garlic. Bring to boiling; reduce heat. Cover for 1 to 1&1/4 hours or till meat is tender. If necessary, skim fat.
Stir in tomato paste and barley. Return to boiling; reduce heat. Cover and simmer about 10 minutes or till barley is done.
Prep Time: 23 min.
Cook Time: 1 1/4 hrs.
Nutritional Information per Serving:
232 calories
20g protein
25g carbohydrate
6g fat
51mg cholesterol
657mg sodium
752mg potassium
Cappuccino Delights
(Serves 5)
Ingredients:
4 teaspoons instant coffee
1 tablespoon hot water
1½ cups skim milk
1 (4 serving size) package sugar-free instant chocolate or vanilla pudding
½ teaspoon ground cinnamon
1 cup lite whipped topping
2 chocolate wafers, crushed
Directions:
In a medium bowl, dissolve coffee in water. Add milk, pudding mix, and cinnamon. Beat with wire whisk 1 to 2 minutes. Let stand about 5 minutes or until thickened. Stir in whipped topping. Spoon ½ of pudding into 5 dessert dishes. Sprinkle with crushed cookies. If desired, garnish with additional 1 tablespoon of whipped topping. Refrigerate until ready to serve.
Nutritional Information per Serving:
111 calories
3.2g fat
Easy Apple Cobbler
(Serves 6)
Ingredients:
¼ cup light margarine
4 cups peeled & sliced apples (or peaches)
½ cup of sugar
1 tablespoon plus ⅔ cup of all-purpose reduced-fat baking mix
½ teaspoon of cinnamon
2 tablespoons of firmly packed brown sugar
3 tablespoons of skim milk
Directions:
Spray 1 quart shallow baking dish with nonstick cooking spray. Combine apples, sugar, 1 tablespoon baking mix and cinnamon. Put in baking dish. In a mixing bowl mix ⅔ cup of baking mix with brown sugar. Cut the margarine in with a fork until the size of peas. Sir in milk. Drop by spoonfuls onto apples. Bake in a 400º preheated oven for 30 minutes or until toothpick inserted comes out clean. Let stand about 5 minutes.
Nutritional Information per Serving:
161 calories
5g fat
Fiesta Pasta & Tuna Salad
(Serves 4)
Ingredients:
8 ounces tricolor corkscrew pasta
16 ounces green beans, trimmed and cut into 2-inch pieces
1 medium red onion, thinly sliced (about 1 cup)
⅔ Cup reduced-fat Italian salad dressing
¼ cup chopped fresh parsley
¼ cup chopped fresh basil
1 cup cherry tomatoes cut in half
2 cans (6⅛ounces each) tuna packed in water, drained and flaked.
Fresh basil sprigs for garnish
Directions:
Cook pasta according to package directions, but eliminate salt. About 7 minutes before pasta is done, add green beans to pot. Remove pot from heat and add onion. Drain in colander and rinse under cold water. Drain again.
While pasta mixture is draining, combine dressing, parsley, and chopped basil in large serving bowl. Mix well.
Add pasta mixture to dressing mixture. Add tomatoes and tuna. Toss to coat. Garnish with basil sprigs and serve.
Hint:
This recipe provides a complete meal.
Tricolor corkscrew pasta and tuna provide a colorful, festive, cool salad dish with carbs, protein, and low fat. Prepare and cook in 30 minutes!
Fish Fillets
(Serves 4)
Ingredients:
¼ cup of fresh bread crumbs
¼ cup yellow cornmeal
½ teaspoon paprika
½ teaspoon dried thyme
¼ teaspoon grated lemon peel
¼ teaspoon salt
⅛ teaspoon black pepper
1 egg white
4 cod, scrod, or haddock fillets (about 5 ounces)
Lemon wedges and fresh thyme sprigs for garnish
Directions:
Preheat oven to 425º F. Place oven rack in lowest level. Spray a nonstick backing sheet with vegetable cooking spray. Set aside. On a sheet of waxed paper, combine the bread crumbs, cornmeal, paprika, dried thyme, lemon peel, salt, and pepper. Mix well. In a shallow bowl, lightly beat egg white, draining off excess, and then dredge in bread crumb mixture, turning to coat. Place on prepared baking sheet. Bake until bottom of fish is golden brown, about 7 minutes. Turn fillets and bake until just cooked, about 5 to 6 minutes. Garnish with lemon wedges and thyme, serve.
Hint:
This recipe works great with shrimp too. Substitute 1¼ pounds of shelled medium shrimp fro fillets and use ½ teaspoon of dried tarragon instead of thyme. Reduce cooking time to 5 minutes each side
To complete this meal, add baked French fries and cole slaw made with low-fat dressing. These fillets are crisp on the outside, moist on the inside. “Oven-fried” fish to give you that deep fried taste without the fat. Prepare and cook it in less than 30 minutes.
Peach Yogurt Shake
(Serves 2)
Ingredients:
1 cup nonfat vanilla yogurt
1 ripe peach
½ cup cranberry juice
½ teaspoon vanilla extract
Directions:
In blender combine all ingredients. Cover and blend until smooth.
Nutritional Information per Serving:
150 calories
1g fat
Southwestern Chicken
(Serves 6)
Ingredients:
1 8-ounce can tomato sauce
1/2 cup orange juice
1/2 cup finely chopped onion
2 tablespoons raisins tablespoons chopped pimiento
1/2 teaspoon dried oregano, crushed
1/2 teaspoon chili powder
1 clove garlic, minced
12 ounces boned skinless chicken breast halves, cut into 1 -inch pieces
2 teaspoons cornstarch
1 tablespoon water
1/4 cup snipped parsley
3 cups hot cooked rice
Several dashes bottled hot pepper sauce
Directions:
In a large skillet combine tomato sauce, orange juice, onion, raisins, pimiento, oregano, chili powder, garlic, and hot pepper sauce. Bring to boiling; reduce heat. Cover and simmer for 5 minutes. Stir in chicken; return to boiling. Cover and simmer 12 to 15 minutes more or till chicken is tender and no longer pink. Meanwhile combine cornstarch and water. Stir into skillet. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more.
Toss parsley with rice. Serve chicken mixture over rice.
Prep Time: 7 minutes
Cook Time: 19 minutes
Nutritional Information per Serving:
122 calories
21g protein
35g carbohydrate
2g fat
49mg cholesterol
277mg sodium
430mg potassium
Spicy Garlic Shrimp
(Serves 4)
Ingredients:
1 pound fresh or frozen shrimp
1 tablespoons water
2 tablespoons catsup
1 tablespoon soy sauce
2 tablespoon dry sherry or rice wine
3 teaspoons cornstarch
1 teaspoon honey
1/2 teaspoon crushed red pepper
I teaspoon grated gingerroot
Or 1/4 teaspoon ground ginger
1/2 cup sliced green onions
4 cloves garlic, minced
1 tablespoon cooking oil or peanut oil
Hot cooked rice (optional)
Fresh or frozen pea pods, cooked (optional)
Directions:
Thaw shrimp, if frozen. Peel and de-vein shrimp; cut in half lengthwise.
Set aside. In a mixing bowl stir together water, catsup, soy sauce, rice wine or dry sherry, cornstarch, honey, crushed red pepper, and ground ginger, if using. Set aside. In a large skillet or wok stir-fry green onions, garlic, and fresh grated gingerroot, if using, in hot oil for 30 seconds. Add shrimp. Stir-fry 2 to 3 minutes or till shrimp turn pink; push to sides of skillet or wok. Stir catsup mixture; stir into center of skillet. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Stir sauce and shrimp together.
If desired, serve with hot cooked rice and pea pods.
Prep Time: 25 min.
Cook Time: 5 min.
Nutritional Information per Serving:
155 Calories
8g protein
8g carbohydrate
5g fat
129mg cholesterol
473mg sodium
250mg potassium
Sue’s Pasta with Roasted Pepper Sauce
(Serves 4)
Ingredients:
1 teaspoon olive oil
2 cups onion, chopped
4 cloves garlic, minced
½ teaspoon fennel seeds, crushed
2 28 ounce cans No-Salt Added whole tomatoes undrained and chopped
1 pound of red peppers roasted and peeled (see directions)
1 pound of green peppers roasted and peeled (see directions)
1 pound of yellow peppers roasted and peeled (see directions)
½ teaspoon salt and fresh ground pepper to taste
½ bunch thinly sliced fresh basil
4 cups cooked pasta
Directions:
Sauté onion, fennel seeds, and garlic in olive oil until tender, about 5 minutes, stirring occasionally. Add tomatoes, bring to simmer.
Add pepper strips, salt, and pepper, and half of the basil. Simmer on low heat, stirring occasionally, about 45 minutes.
Serve over pasta, sprinkle with remaining basil and fresh grated parmesan cheese.
Directions for Roasting Peppers:
Cut peppers in half lengthwise; discard seeds and membranes. Place peppers, skin side up on a foil lined baking sheet, flattened with palm of hand.
Broil (close to heat) until blackened and charred (about 10 minutes)
Place in zip-lock heavy-duty plastic bag, seal and let stand about 15 minutes or so. Remove from bag, peel and discard skins.
Hint:
Roasting peppers takes a little bit of time, but it is well worth it for the flavor! Use roasted peppers on sandwiches too! Drink a glass of milk to complete this meal
Sweet Pepper Chicken Stir Fry
Ingredients:
1 8 ounces boned skinless chicken breast halves
3 tablespoons soy sauce
1 tablespoon dry sherry
Nonstick spray coating
1 medium onion, cut into wedges
2 medium green or sweet red peppers, thinly sliced
1 1/2 cups sliced fresh mushrooms
1 tablespoon cooking oil
1 teaspoon grated gingerroot
1 8-ounce can bamboo shoots, drained
1/4 cup chicken broth
1 teaspoon cornstarch
Directions:
Cut chicken into 1/2-inch pieces. Place in a bowl; stir in soy sauce and sherry. Let stand for 30 minutes. Spray a cold wok or large skillet with nonstick spray coating; preheat over medium-high heat. Add onion; stir-fry 2 minutes. Add peppers; stir-fry 1 minute. Add mushrooms; stir-fry about 1 minute more or till vegetables are crisp-tender. Remove vegetables from wok or skillet; set aside.
Drain chicken, reserving the marinade. Add oil to wok. Add gingerroot; stir-fry 15 seconds. Add half the chicken; stir-fry 3 to 4 minutes or till no longer pink. Remove. Stir-fry remaining chicken for 3 to 4 minutes or till no longer pink. Return all chicken, vegetables, and bamboo shoots to wok; push from center of wok.
Stir broth, cornstarch, and 1/4 teaspoon pepper into reserved marinade; add to wok. Cook and stir till slightly thickened; toss gently to coat chicken mixture. Measure and refrigerate 2 cups mixture for Chinese Burritos.
Serve remaining mixture while hot.
Asian Beef (or Chicken) Stir-Fry
(Serves 4)
Ingredients:
1 pound (500 grams) boneless beef sirloin steak (or 3 large chicken breasts), cut into thin strips.
2 tsp minced garlic
1 package of frozen stir-fry vegetables (750 grams) (or cut your own)
½ cup of Kraft Asian Sesame Dressing
¼ cup of lite soy sauce
3 cups of hot cooked long grain rice (brown is best for getting a six pack, not flavor!)
Directions:
Heat a large nonstick skillet wiped with olive oil on medium-high heat.
Add meat and garlic; stir-fry for 2 minutes.
Add vegetables, dressing and soy sauce; stir-fry an additional 3 minutes or until everything is cooked through.
Spoon rice into serving platter; top with meat mixture.
Hint:
Everybody loves stir-fry! There is a ginger flavor from the dressing that is super! This is a good one for making a double or triple recipe and keeping it in your fridge. This way when you are really hungry you can still stick with your diet by eating already prepped food right from the fridge. Overall, it’s a great post workout snack. A little too high in carbs for frequent meals. This makes an excellent mass builder for off-season or a high carb day meal
Prep Time: 10 minutes
Cook Time: 10 minutes
Nutritional Information per Serving:
11 g Fat
55 g Carbs
32 g Protein
Shaklee Cinch Recipe: Chocolate Berry Parfait
(Serves 2)
Ingredients:
1 single serve packet of Shaklee Cinch Shake mix, chocolate flavor
8 oz. Plain non-fat yogurt
8 oz. fresh blueberries and raspberries, rinsed and mixed
1 small banana, sliced
Directions:
First mix together the yogurt and Shaklee Cinch shake mix thoroughly, then let sit in the freezer for a short while to “firm up” – how firm you like your parfait is a personal preference, but I let mine sit for 20 minutes or so.
Next, rinse and mix the blueberries and raspberries – you can slightly crush them if you like a juicy mixture, but since raspberries are naturally pretty sweet I don’t add any sugar or sweetener.
Serve the sliced banana and berries over top of the chocolate-yogurt mixture and enjoy!
I have to admit I really enjoy a decadent treat now and then! However, I’ve taken to creating my own treats so that they are healthier without sacrificing a sinful taste.
One of my favorite after dinner desserts (but only if I’ve been “good” that day with my diet) is a yogurt-based parfait made with fresh berries and Shaklee’s Chocolate Flavor Cinch Shake mix. The Cinch Shake mix adds both extra protein and extra fiber, which makes the dish both filling and satisfying
Hint:
I prefer the plain, non-fat yogurt to keep this dessert as healthy as possible, but you can use any brand of vanilla low fat/low sugar yogurt as well.
Shaklee Cinch Recipe: Chocolate Orange Smoothie
Ingredients:
2 scoops Shaklee Cinch Shake Mix (chocolate) (or 1 packet of the Cinch Shake Packets)
10 ounces of water OR unsweetened Soy Milk
1 snack-size container of mandarin oranges (about 1/2 c.)
1/4 teaspoon Cinnamon
Directions:
Mix together well with a blender and enjoy!
Hint:
I don’t recommend using regular milk with this recipe as dairy products do not mix well with citrus fruits or juices and although they taste just fine, they tend to separate.
Cinnamon is a well known appetite-suppressant, so you’ll feel full longer
Healthy (“kind of”) Apple Crisp
Ingredients:
2 Cups Apples, canned, sweetened, sliced, drained, unheated
6 Tbsps Brown Sugar
1 Tbsp Cinnamon
1 Cup Dry Oatmeal
1/3 Cup White Flour
1/4 Cup Margarine
Directions:
Preheat oven to 375° F.
Stir together flour, oats, cinnamon and brown sugar into medium mixing bowl. Cut in margarine until mixture is crumbly.
Place drained apples into square baking dish. Sprinkle with oat mixture. Bake, uncovered, 30 minutes or until brown. Serve warm.
Pumpkin Spice Shake
Ingredients:
Cinch™ Vanilla Shake Mix
8 oz non-fat milk or low fat soy milk
2 tbsp canned pumpkin
½ tsp pumpkin spice
Dash of vanilla extract
Dash of cinnamon
4 – 6 ice cubes
Directions:
Blend until creamy.
Nutritional Information:
286 calories
24 g protein
42 g carbohydrate
3 g fat
( Nutrient values when nonfat milk us used)
Vegetarian Chili Recipe
Ingredients:
4 large egg whites
16 oz tofu burger mix
1 cup chopped onion
1 cup chopped green pepper, bell peppers!
½ cup sliced carrots
3 cloves garlic
16 oz crushed canned tomatoes
16 oz tomato sauce
16 oz can of kidney beans
1 tbsp chili powder or to taste
Dash of cumin to taste
¼ tsp cayenne pepper or spice it up a bit more.
Directions:
Use one package of vegetarian burger mix and cook through. This should be roughly equal to the amount you would use for four burgers. Chop the onions, green peppers and garlic. Combine the rest of the ingredients in a large pot. Crumble the burger and add to the chili sauce. Simmer away for thirty minutes.
Peanut Butter Chocolate Chip Bars
Ingredients:
16 Tablespoons Instant Soy Protein Soy Mix
1 & 1/2 Cups Shaklee Fiber Plan Daily Crunch
1 Cup Uncooked Old Fashioned Oats
3/4 Cup Honey
1 Cup Peanut Butter
2 & 1/2 Teaspoonfuls Vanilla Flavor Extract
2/3 Cup Chocolate Chips
Directions:
Combine Instant Soy Protein, Fiber Plan Crunch, and oats in large bowl and set aside. Bring honey to a boil on stovetop. Remove from heat and stir in peanut butter and vanilla until smooth. Immediately add honey mixture to dry mixture until well incorporated. Refrigerate for 20-25 minutes. Stir in chocolate chips and press into an 8×8 inch pan. Refrigerate approximately 20-25 minutes or until firm. Cut into 12 bars and serve. Store bars in airtight container.
Oklahoma Caviar
Ingredients:
1 Can black-eyed peas, rinsed & drained
1 Can black beans, rinsed & drained
1 Can whole kernel corn, drained
½ Cup chopped onion
½ Cup chopped green bell pepper
1 Can green chilies
1 Can diced tomatoes
1 Cup Fat-free Italian Dressing
½ teaspoon garlic salt
Directions:
Combine all ingredients. Mix well, cover and refrigerate overnight to blend flavors.
Sweet Potato Casserole
Ingredients:
1 pound sweet potatoes
½ cup fat-free milk
¼ cup brown sugar splenda
1 egg
2 egg whites
2 tablespoons light butter
1 & ½ teaspoons vanilla
1 teaspoon ground cinnamon
½ teaspoon salt
Directions:
Preheat oven to 400°.
Prick sweet potatoes with a fork and place on baking sheet. Bake for about 1 hour.
Reduce oven to 350°. Coat an 11” X 17” dish with nonstick spray. Set aside.
After sweet potatoes have cooled, peel and mash in a large bowl with a potato masher or mixer. Add milk, brown sugar, egg, egg whites, butter, vanilla, cinnamon & salt. Mix well.
Put in baking dish and bake for 30 minutes.
Mandarin Orange Jello Salad
Ingredients:
1 16 ounce container of low-fat cottage cheese
½ cup fat free cool whip
1 box of sugar free orange jello
1 small can of mandarin oranges or small can of fruit cocktail (mixed with splenda if possible)
Directions:
Mix all well and enjoy!
Protein Pudding
Ingredients:
Large Sugar Free Vanilla Pudding Mix(or flavor of your choice)
2 scoops instant soy protein mix
Directions:
Mix well and enjoy!
Salsa Tuna Salad
Ingredients:
1 can of water-packed tuna
1-2 tablespoons of your favorite salsa (chunky, hot, mild, etc)
Sprinkle of black pepper (for an extra kick, try adding a splash of hot sauce or cayenne pepper)
Directions:
Mix the following in a small bowl or container for easy storage in a lunch bag:
Spread the mixture in a low-fat veggie-wrap, whole grain bread or lettuce leaf.
Hint:
To save calories, this is a great way to substitute the mayo for a great tasting tuna salad
Peanut Butter – Banana Cinch Shake
Ingredients:
1-2 cups of fat-free milk
1 serving of Chocolate Cinch shake mix
½ banana
1 teaspoon of peanut butter
Ice cubes
Sutton Stir-Fry
Ingredients:
1 Lb Boneless Chicken Breast or Lean Beef
1 Green Pepper
1 Red Pepper
1 Onion
Broccoli
Carrot Slices
Cauliflower
EVOO
Black Pepper
Onion Powder
Garlic Powder
Directions:
Drizzle EVOO (extra virgin olive oil) into your wok or frying pan
Slice boneless chicken or lean beef into strips
Sprinkle black pepper, onion powder, garlic powder to taste
Brown meat & drain (if necessary)
Chop green peppers, red peppers, onions, broccoli, carrot slices, cauliflower or other veggies as desired. Add to pan and cover. Add some water if the pan is to dry. You can also use chicken or beef stock or stir-fry sauce for more flavor (be careful of extra calories and sodium content).
Simmer until veggies are lightly steamed – not wilted.
Enjoy with chopsticks and whole grain rice.
Hint:
For an extra kick, sprinkle in chili powder, cayenne pepper, and/or crushed red pepper.
You may also use the Normandy mix or similar frozen veggies if you prefer
Big Haus Burritos
(Serves 4)
Ingredients:
4 10-inch flour tortillas
½ pound lean ground beef
1 cup chopped onion
1 10-ounce can tomatoes with green chili peppers
1 teaspoon chili powder
1 chopped green onion
Directions:
Wrap tortillas in foil. Heat in a 350 degree oven for 10 minutes to soften. Meanwhile, for filling, cook ground beef and onion until meat is brown and onion is tender. Drain. Stir in black beans, undrained tomatoes, and chili powder. Simmer uncovered, 5 minutes or to desired consistency.
Reserve ¼ cup filling; set aside. Spoon ¼ of the remaining filling onto each tortilla just below center. Fold bottom edge of tortilla up and over filling. Fold opposite sides of tortilla in, just till the meet. Roll up from the bottom. Top with some of the reserved filling. Sprinkle with green onion.
Hint:
Serve these meaty burritos with quick to fix Spanish rice. Heat together 2 cups cooked rice, 1 chopped tomato and 1 4 oz can diced green chili peppers.
Prep Time: 15 minutes
Cook Time: 10 minutes
Nutritional Information per Serving:
368 calories
23g protein
49g carbs
12g fat
37mg cholesterol
324mg sodium
635g potassium
Chicken Fajitas
(Serves 4)
Ingredients:
8 6 in flour tortillas
Nonstick spray coating
1 small onion
2 cloves garlic
1 medium sweet or red or green pepper, cut into bite sized strips
1 tablespoon cooking oil
8 ounces boned skinless chicken breast,
1/3 cup salsa
2 cups shredded lettuce
¼ cup plain low-fat yogurt or low fat sour cream
1 green onion, thinly sliced
Directions:
Wrap tortillas in foil. Place in a 300 degree oven for 10 to 12 minutes until heated through.
Meanwhile, spray a large skillet with nonstick spray coating. Add onion and garlic; stir fry 2 minutes. Add red pepper; stir fry for 1 to 2 minutes until vegetables are crisp-tender. Remove from skillet. Add oil to skillet. Add chicken; stir fry 3-5 minutes until chicken is tender and no longer pink. Return vegetables to skillet. Add salsa. Cook and stir until heated through.
To serve, divide chicken mixture evenly among tortillas. Top with shredded lettuce. Dollop with yogurt and sprinkle with green onion.
Prep Time: 10 minutes
Cook Time: 10 minutes
Nutritional Information per Serving:
297 calories
24g protein
33g carbs
7g fat
55mg cholesterol
197mg sodium
373mg potassium
Peppered Beef and Vegetables
(Serves 4)
Ingredients:
4 ounces spaghetti
1/2 cup water
1/4 cup low-sodium or regular soy sauce
2 teaspoons cornstarch
1/2 teaspoon pepper
1/8 teaspoon ground red pepper
Nonstick spray coating
1 clove garlic, minced
1 cup fresh or frozen pea pods, halved crosswise
1/2 cup chopped green pepper
1/4 cup chopped sweet red pepper
1 cup sliced fresh mushrooms
1 tablespoon cooking oil
3/4 pound lean boneless beef cut into bite-size strips
Directions:
Cook spaghetti according to package directions. Drain well and keep warm. Meanwhile, for sauce, in a small bowl stir together water, soy sauce, cornstarch, green and red pepper, Set aside. Spray a cold wok or a large skillet with nonstick spray coating. Heat over medium-high heat. Add garlic and stir-fry for 30 seconds. Add pea pods and green or red pepper; stir-fry 1 minute. Add mushrooms; stir-fry 1 to 2 minutes more or until vegetables are tender. Remove from wok. Add oil to wok. Stir-fry beef in hot oil for 3 to 4 minutes or until done. Push beef to side of wok. Stir sauce and pour into the center of the wok. Cook and stir until thickened and bubbly. Return vegetables to wok; cook and stir all ingredients 1 minute. Toss with spaghetti.
Prep Time: 15 min
Cook Time: 8 min
Smoothie Recipes
** Please note, throughout this recipe book the Shaklee brand Cinch Shakes are suggested. You can substitute any flavored or plain protein powder in these recipes.
Strawberry and Vanilla crème
10 chopped strawberries
6 ice cubes
1 c. skim milk
Vanilla Cinch
1 tbsp Cool Whip (on top)
The Elvis Delight
1 banana
2 tbsp all natural peanut butter
Vanilla Cinch
1 c. skim milk
Berry Blast
1/2 c. frozen blueberries
1/2 c. frozen raspberries
½ c. frozen strawberries
Vanilla Cinch
1 tbsp Cool Whip (on top)
1 c. water
Cherry Vanilla
1 cup of low-fat milk
2 cups of unsweetened frozen cherries
2 cups of frozen raspberries
Vanilla Cinch
6 ice cubes
“The Super” Vanilla
½ c. frozen blueberries
½ c. frozen raspberries
½ c. frozen strawberries
1 Kiwi
1 banana
2 tbsp all natural peanut butter
Vanilla Cinch
1 c. water
“The Super” Chocolate
½ c. frozen blueberries
½ c. frozen raspberries
½ c. frozen strawberries
1 Kiwi
1 Banana
2 tbsp all natural peanut butter
Chocolate Cinch
1 c. Water
Chocolate Covered Banana
2 bananas
Chocolate Cinch
1 c. skim milk
“Can’t make up my mind”
1 scoop Chocolate Cinch
1 Scoop Vanilla Cinch
1 banana
1 tbsp all natural peanut butter
1 c. skim milk
1 tsp Cinnamon
Tropical Delight
1 tbsp coconut milk
1/2 c. almond milk
Vanilla Cinch
1/2 c. skim milk
1 banana
Pina Colada
1/8 tsp rum extract
1 tbsp coconut milk
1 c. almond milk
Vanilla Cinch
1 banana
Strawberry Daiquiri
Vanilla Cinch
1 c. water
6 ice cubes
1/8 tsp rum extract
1/8 strawberry extract
6 fresh strawberries
Mocha Delight
Café Latte Cinch
1 c. water
6 ice cubes
¼ almond extract
Hearty Breakfast Smoothie
1 c. fortified oatmeal, dry
2 c. low fat yogurt
1 c. skim milk
2 bananas
2 c. frozen strawberries
Grind oatmeal in blender first, and then add rest of ingredients (makes 3 servings)
6 ice cubes
¼ almond extract
