Banana Nut Choc Chip Muffins

I really like bananas. They are, in fact, one of my favorite fruits. That is, as long as they are yellow and firm. I cannot eat a banana that is soft; not even one that has just started getting soft. So in my mind, bananas have a very short window of perfection. They might be partially green when I purchase them. Within a day or two they will be perfect...completely yellow, firm, with no brown spots. They must be eaten within a couple days of that perfection. As soon as they sprout brown spots and are soft to the (gentle) squeeze...uh uh...past it's prime and I won't eat it.

That being said, I never throw bananas away. As soon as they are soft, I remove the peel, break the banana in half and add it to a baggie in my freezer. These frozen bananas are perfect for Smoothies. In fact, you need to let the banana get a little soft before freezing it. This enhances the natural sweetness of the fruit. I always have a baggie of frozen banana halves in the freezer ready to go for smoothies.

But every now and then I'm not paying attention and the bananas on the counter get past the "perfect to freeze softness" and are just plain mushy. I still don't like to throw them away, so that calls for a batch of Banana Nut Chocolate Chip Muffins or some Banana Nut Oatmeal. Note: the softer the bananas are the sweeter they will taste. These muffins are quick to whip up and perfect for lunch boxes...or setting on the counter for kids to grab as they run in and out all summer.

This recipe makes 36 muffins.

WET INGREDIENTS:

6 Large Very Ripe Bananas

1 Cup Oil

3 Eggs

DRY INGREDIENTS:

2 Cups Sugar

4 Cups White Flour **see tip 1 below

1 tsp Baking Soda

2 tsp Baking Powder

OPTIONAL INGREDIENTS:

1 1/2 Cup Walnuts, Chopped Roughly

1 Cup Chocolate Chips

TECHNIQUE:

Preheat oven to 300*.

Mix wet ingredients in the blender. Pour into a large bowl.

Mix dry ingredients in a bowl.

Add dry ingredients to wet, mixing in a little at a time until fully incorporated.

Fold in walnuts and chocolate chips.

Fill muffin cups 2/3 full.

Bake 20 min at 300*.

TIP 1: Whole wheat flour and white flour can be mixed 50/50. Sift the wheat flour and it will bake a little lighter.

TIP 2: Bakes well as loaves instead of muffins. Large loaves will bake in about 60 minutes. Small loaves will take 20-30 minutes.

Printable Recipe

What is your favorite recipe for using overripe bananas?

For more Passion For Excellence recipes Click Here.

I'm Ba-ack!

Maybe you've noticed (or maybe you haven't), that I have been MIA for several weeks. I'm not a deserter...I just needed a little time out for surgery. I am now home recovering.

I mistakenly thought that I would have plenty of time to complete the dozens of blog posts that I have started and taken pictures for, while "sitting around" recovering. Turns out that there is very little time left between PT, naps, visiting with friends who stop by and just taking care of every day activities that take me twice as long to complete. I'm not complaining...not at all! Those of you who know me well know that I had this same surgery exactly one year ago on the other side (total hip replacement) and it was a long, difficult recovery.

As I add this to my list of nearly 40 surgeries and procedures, I joke that my purpose in life must be to experience every medical procedure I possibly can. I now need to figure out how I can use those experiences to help others (while making a living). Anyway, I approached this surgery differently by putting together a plan for everything that didn't go as well as I would have liked, or I thought could have gone better with last years surgery. I discussed my plan with the Doctors ahead of time and got their buy in. Among other things, my plan included a different drug protocol before, during and after surgery as well as juicing for intense nutritional therapy before and immediately following surgery. Yes, I prepared my own fresh juice and Doug brought it to the hospital in a cooler.

Let me just say, "Woo Hoo!!" HUGE SUCCESS!! I feel great. I was able to get out of bed BY MYSELF just 15 hours after surgery. (For comparison, last year it was three days before I could get up and then with great assistance.) I felt wonderful immediately. It is still a lengthy recovery for my hip, but I feel good and have great energy. At three weeks after surgery, I would compare my overall strength and energy right now to where I was week seven or eight of last year. The whole experience has been 100% better and overall I am thrilled with where I'm at and the progress I've made.

My hospital experience was super positive. Just a quick shout out to the staff on the 3rd floor, orthopedic wing of Arrowhead Hospital in Glendale, Az. When I arrived in my room after surgery I was thrilled to find that my nurse and CNA were the same wonderful people that had assisted me last year. PT and OT were the same too. It's a good thing they were awesome and I was happy to see them, huh? I guess if they hadn't been so wonderful last year, it would have been a long four days. And my incredible husband, Doug, was beside me in the hospital the whole time. He may hold the record for most days spent sleeping in a hospital room chair! We just don't like being apart. We're still newlyweds...it's only been 11 years. I love that we love being together!


I actually asked my Dr. to take a picture of my hip as they replaced it. He did, and then emailed it to me. I thought about putting it in this post, but don't want to freak anyone out who doesn't have the stomach for things like that. I think it was quite interesting to see what had been causing all the pain.

I can't wait to get active again! Those who know me also know that I'm not the type to sit still for long. I love the outdoors and I crave activity. Even when watching tv I'd rather be walking on the treadmill or riding my bike on the trainer than sitting in a chair. I'm learning to accept that I won't be able to run any more. I'll have to walk/hike the mountain instead of run the mountain. I was training for a marathon when my first knee went out. Now I've had two hip replacements (consequences of a very active life and cancer drugs that destroyed my joints) and have to protect my knees as well. Right now I am working on being able to walk without crutches. That may take a while, but I'll get there. I'm faithful in doing my PT every day

I'm trying to wrap my brain around walking a marathon. Have you ever done that? When I think marathon, I think running. But I'm trying to get to the mindset that it would be just as great of an accomplishment to walk it. If you've walked a marathon, what tips or advice can you offer me?

I'm working on getting a few posts up before Fathers Day: quick and easy table decor and yummy homemade whoopie pies. But let me just say, if you need a killer dessert for Father's Day that never disappoints, try Almost Better Than Sex Cake; even guys who aren't crazy for chocolate love it! Another hit with the guys is Butterfinger Pie.  Mmmmm...good!

It's good to be back; with a little time, I'll be back stronger than ever!

How To Cut A Mango In 90 Seconds Or Less

Do you love eating Mango's, but hate cutting them? If so, then I suspect you are still trying to peel them and then cut them. Aaarrrggghhh! That's enough to make you scream, or... just not eat mango's!

Mango's are super easy to cut and prepare once you know the trick. When they are on sale I love to buy bags of them and make an Incredible Mango Salsa. I'll share more delicious Mango recipes in coming weeks. But right now, let's look at how to cut a mango in 90 seconds or less. Seriously, that's all it takes! Here's how...

First, pick a perfectly shaped, ripe Mango. Okay, any Mango will do!

Next, stand it up on it's skinny side and point it away from you.

The pit of the Mango is long, but only about 1/2 inch thick. It runs right down the middle of the Mango.

Imagine a 1/2 inch strip down the middle. 

You are going to cut a slice off the Mango on both sides of that 1/2 inch strip.

(Wow, this seems way more complicated to  put into words than it actually is!)

Cut one side off and spin the Mango around and cut the other side off.

You are left with the thin center piece of the Mango, which we will come back to.

Hold one half of the Mango in the palm of your hand.

With your knife, make 3 lengthwise cuts, being careful not to cut through the skin.

Turn the Mango in your hand and make 4 cuts the opposite way, creating a grid of cuts. 

Do this with both halves.

Gently invert the Mango half. Now all of your pre-cut pieces of Mango are sticking straight up so you can easily cut them off the peel. Once they are on your cutting board, just cut the Mango into smaller chunks for Mango Salsa.

Or leave them big and eat them just like this.

Pick up the thin center piece of Mango. There is still a lot of good fruit around the pit. At the end opposite of the stem, cut through the peel. Holding it between the knife and your thumb, pull the peel back to the stem. Do the same to the other side, then just cut off the stem with the peel.

Use the knife to cut the remaining Mango off the pit.

Rotate the pit until you've cut all the way around and on both sides. 

You are left with a thin husk-like shell. Inside this is the Mango pit. If you set this on a plate and let it dry out for a few days, you can break open the husk and remove the Mango seed. The actual seed looks a lot like a bean (it is very small). Set it in a shallow dish of water and it will grow. It grows a cool little tree right out of the center of the seed.

Now you have a beautiful pile of ready to eat Mango!

This whole process really takes about 60-90 seconds once you have done it and know exactly how to do it.


Now, take that pile of Mango, chop it up a little smaller and try These Two Mango Salsa Recipes! They are amazing!


What is your favorite recipe for Mango? To leave a comment Click Here.


For more recipes Click Here.

Healthy Habits: Homemade Stewed Tomatoes

Now, why would you stew tomatoes yourself when you can buy them quite inexpensively at any supermarket? One taste, and you'll see that there is just nothing like homemade. If you've got a big tomato harvest or picked up a basket at the farmers market or your local food co-op, you'll love this recipe.

I'll just apologize right now for not having a picture. I'm still trying to get in the habit of remembering to take pictures of everything I make (seems to be a difficult habit for me to form, but I'm trying). I had these stewed tomatoes cooked and stored away in the fridge before I even realized I had not taken a single picture. Instead, you get pictures of hearts and tomatoes (that I found on google images), because I like hearts and I like tomatoes. I console myself with knowing that if you like stewed tomatoes you already know what they look like.

These stewed tomatoes are made in a pressure cooker. Remember your mom's pressure cooker...an unstable pot that looked, and sounded, like it could blow at any second?! That was my memory and impression of a pressure cooker until a couple of years ago. I came across a bunch of recipes for a pressure cooker that all sounded really good. I wondered why anyone in this day and age would use one of those horrible pots. I remember watching the little steam valve jiggle around, looking like it was going to jump off the top of the pot, while the steam was spraying into the air, looking and sounding like a small steam engine. As a kid, it was kind of a scary contraption.

So I began to research pressure cookers. I was completely surprised to find out how much they have evolved in the last two decades. The latest generation of pressure cookers operate with a spring loaded valve (often hidden from view), do not release any steam vapor when in use, and often have two or more settings. With the use of current technology, pressure cookers have become lighter, quieter, safer and much easier to use. (There's even an electric pressure cooker available).

So...I bought one. Let me just say...Chicken Cacciatore in 20 minutes, (INCLUDING prep time) that tastes amazing, is AWESOME!! Now I'll have to make Chicken Cacciatore so I can take a picture and post that recipe. It alone made it worth the purchase.

But back to tomatoes. I am a HUGE fan of stewed tomatoes. I love heating up a can and eating it like a bowl of soup. I guess it kind of is soup, isn't it? But homemade anything always tastes so much better and doesn't have preservatives (or anything else my body doesn't need) in it. Especially when it only takes 5 minutes prep time and 5 minutes cook time.

So here's the fabulous Stewed Tomato Recipe...

What you need:

3 Cups Quartered Fresh Tomatoes

3/4 Cup Finely Chopped Celery

1/4 Cup Finely Chopped Onion

1 Tbsp Chopped Fresh Parsley or 1 tsp Dried Parsley Flakes

1/4 tsp Salt

1/4 tsp Black Pepper

Technique:

Spray a pressure cooker container with cooking spray. (Butter flavored cooking spray is good here). In prepared container, combine tomatoes, celery, and onion. Add parsley, salt and pepper. Mix well to combine. Place cover on cover and bring to LOW pressure over medium heat. Lower heat to stabilize pressure and cook for 5 minutes. Remove from heat, wait for pressure to be released, remove cover, and stir.

Makes 4 (3/4 cup) servings.

32 calories per serving.

What kitchen tool do you own that has evolved a great deal since the time you first saw your mom use one?

Crock Pot Lasagna

Love lasagna? Hate the time it takes to cook the pasta and prepare it?

I promised one more fabulous recipe for Super Bowl Sunday this week.

Crock Pot Lasagna! You don't even have to cook the pasta first...so simple.

Like Almost Better Than Sex Cake and The Most Incredible Super Bowl Mac-N-Cheese, this is a recipe that never fails to please the crowd. I love that it is super easy to create and inexpensive as well. Because it’s in a crock pot it is also very portable. So go where the party is! I have to credit my friend Garrett Miller for this recipe. I may tweak it a little (I've been known to use ground turkey. Also, see tips below) but the idea and recipe originally came from him.

I don't have a picture to share because, well, last time I made it I didn't even think to take  a picture (and I'm not making it until Super Bowl Sunday). So...this is a generic picture of lasagna from google images. ('Cause my lasagna is never this low in the crock pot...I layer it right to the top!)

Crock Pot Lasagna

1 lb Lean Ground Beef, cooked and drained

32 oz jar of your favorite Red Pasta Sauce

16 oz Cottage Cheese or Ricotta Cheese
2 Cups (8 oz) Mozzarella Cheese, shredded

1/2 box (4.5 oz) No Boil Lasagna Noodles (yes I said NO BOIL; they're so cool)

2 Cloves Garlic, minced

1/4 tsp Dried Oregano + 1/8 tsp

1/4 tsp Dried Basil + 1/8 tsp

1/2 Cup Onion, minced

Parmesan Cheese, freshly grated (not out of a can), to taste

Olive Oil or Cooking Spray

Instructions:

Grease the inside of your slow cooker with olive oil or cooking spray.

Combine cooked beef, onion, garlic, 1/4 tsp basil & oregano and sauce in a medium sized bowl and mix well.

Combine cheese, except for Parmesan, with 1/8 tsp oregano & basil in a separate medium sized bowl.

In the slow cooker, start with the beef mixture (about 1/5 depending on the size of your cooker).

Top with a layer of no boil noodles, breaking as needed to fit.

Crumble on a thin layer of the cheese mixture (about 1/5).

Repeat layers, ending with the beef layer on top.

Sprinkle with Parmesan cheese.

Cover and cook on low for 3-4 hours.

Serve with salad and garlic bread.

Tip: I often add mushrooms or saute some green peppers with the onions.

Tip 2: For a vegetarian version, substitute one package of soy crumbles for the lean ground beef.
Tip 3: If you have a large crock pot you can easily double this recipe to serve a crowd.

Question: Do you have a traditional dish that you prepare in a non-traditional way?

Almost Better Than Sex Cake!!

This cake is perfectly named…ALMOST Better Than Sex Cake!!

Enough said...just try it...you'll know what I mean. Everyone loves this cake. My son, (who has requested white cake with vanilla frosting his whole life and would rather skip cake altogether if the only option is chocolate) tried this cake and said, "wow, I don't usually like chocolate cake, but this is really good!"


In full disclosure I will say, "This cake is NOT low cal!" This is one of my fabulous, but not so healthy recipes. (That's why it doesn't get made very often!)


This is the perfect dessert to serve with Super Bowl Mac-N-Cheese or Crock Pot Lasagna.

If you are hosting a large group for Super Bowl Sunday, you may want to make two pans (9x13) of cake...it goes fast!
So here it is.....

Almost Better Than Sex Cake

1 Pkg Devil's Food OR Chocolate OR German Chocolate Cake Mix

1 Can Sweetened Condensed Milk

Caramel Ice Cream Topping

Hot Fudge Ice Cream Topping

1 (8 oz) Container Frozen Whipped Topping, thawed (like Cool Whip)

5 Heath Candy Bars, chopped up (or Skor Candy Bars)

Bake cake according to package directions for a 9x13 inch pan; cool for about 5 minutes.

Using a large fork, poke holes into the cake (wiggle the fork a little to make holes bigger).

Let the cake cool for a while.

Slowly pour the sweetened condensed milk (straight from the can) over the top of the cake.

Drizzle caramel on top of cake-back and forth one direction, then the other direction.

Drizzle hot fudge on top of cake-back and forth one direction, then the other direction. 

Sprinkle about 1/4 - 1/3 of the crushed candy bars on top of the cake.

Let cake cool completely.

Spread whipped topping on cake.

Decorate the top of the cake with generous swirls of caramel and hot fudge topping and the rest of the crushed candy bars.

Refrigerate before serving. (at least a few hours-overnight is better).

Putting it in the freezer for an hour or so before serving takes it up a notch.

Question: What dessert does your Super Bowl crowd expect every year?

Super Bowl Mac-N-Cheese

Great game, great commercials, great family & friends, great food! I love Super Bowl!

This week I will share 3 of my favorite recipes that will feed a crowd and always get rave reviews. If you are lucky enough to have leftovers, they are just as good the next day. Check back later this week for Crock Pot Lasagna and Almost Better Than Sex Cake!

This Mac-N-Cheese recipe may sound small (only 1 box of pasta), but don't be fooled. It makes a huge pan of deliciousness! It is a hit with or without the chicken. But I always use bacon. If you love bacon but are not a fan of having splattered bacon grease all over the stove, check out how to make perfectly crisp bacon every time!

I hope you enjoy it as much as my family does!

5 CHEESE MAC-N-CHEESE

1 Box of Pasta (I like one that will collect cheese, like shells)

1 Cup Grated Mozzarella Cheese 

1 Cup Grated Pepper Jack Cheese  

1 Cup Grated Parmesan Cheese (NOT the sprinkle kind)

1 Cup Ricotta Cheese

2 Cups Grated Cheddar Cheese

3 Large Chicken Breasts, grilled and cut into bite size pieces

1 lb Thick Cut Bacon, cooked and crumbled into large pieces (click here for how to cook perfectly crisp bacon every time)

1 med-lg Onion, diced

1-2 Cups Bread Crumbs

3-4 Cups Skim Milk

4 Tbsp Butter

4 Tbsp Flour

Red Pepper Flakes

Preheat oven to 350*. Get a LARGE pan and spray it with non-stick cooking spray.

***This recipe will probably come close to filling two 9x13 pans if you don't have one really large pan***

Boil and drain pasta. Cook til al dente or "right before it's 'done' done" consistency - this will let the cheese sauce really stick to the pasta.

While pasta is cooking, start the sauce. In a large sauce pan, melt 1 Tbsp butter on high heat. Add onion and cook til onions are soft and clear. Add 3 more Tbsp butter. When melted, add 4 Tbsp flour. Stir with a whisk. The butter and flour should turn a nice golden brown - about 2-3 minutes.

Add 3 cups milk and stir. Reduce heat to medium high. Get this to a boil, creating a roux, or white gravy. Whisk vigorously til all lumps are out of the flour, then turn the heat down to medium low.

Add the cheese. Stir while melting. Add 1 Tbsp red pepper flakes. Once the cheese is melted, I use the "taste and eyeball" method. If it is too thin, add more cheese (best to add Cheddar, Mozzarella or Pepper Jack). If it's too thick, add 1/2 cup of milk (put in microwave for 30 seconds to take the chill off before adding). If it needs a little kick, add more red pepper flakes.

Add the pasta to the cheese sauce. Add the chicken and stir til everything is covered in sauce. Pour the mac-n-cheese into the pan. Spread the bacon on the top. Sprinkle bread crumbs over everything.

Ready to go in Oven

Bake approximately 20-25 minutes, til the top is golden brown. Broil for a few minutes if needed for more color on top.

Question: What food do you traditionally make for your super bowl get together?

Hot or Sweet - what is your preference?

It depends, you say? I agree!

One of my favorite things to make (and eat!) is fresh salsa. I love to experiment with new variations. There's a flavor and heat intensity (or sweetness) to go with everything. And in my opinion, salsa goes with just about everything!

My garden is overflowing with juicy red tomatoes, hot jalapenos and crunchy anaheim chili's, as well as a plethera of fragrant herbs.Yesterday, as I walked into the kitchen with a large bowl of fresh pickins the creative bug hit. So here are two new salsa recipes and one of my all-time favorites. 

I will also give you some substitution tricks so that if you have at least one or two of the ingredients you can almost always make a salsa with things you have on hand in the kitchen.


If you love mango's but hate peeling and cutting them, check out this post for step by step instructions on How To Peel A Mango In Less Than 90 Seconds! It is super simple, once you see how to do it.

Mango Salsa  (my all-time favorite sweet salsa)

2 Ripe Mangoes, peeled pitted and chopped
1 Large Cucumber, peeled, seeded and diced (if use english cuc don't have to seed)
3 Scallions (green onions), trimmed and sliced thinly (including green stems)
1 Jalapeno, seeded and minced
1/3 C Cilantro Leaves, minced
Juice of 1/2 Lime
Salt, to taste (pinch or two)

Combine all ingredients in bowl Season to taste with salt.
I can eat this salsa by itself as salad, or in lettuce wraps...sooooo good!
Add two pounds medium shrimp (cleaned and cooked) for a great brunch salad. 

Substitution tricks: 1/4 purple onion for scallions, jicama for cucumber, lemon juice for lime juice and 1 Tbsp (heaping) dried cilantro for fresh cilantro 

Sweet with Heat Mango Salsa

1 Ripe Mango, peeled and seeded and chopped
4 Medium Plum Tomatoes (or 2 large regular tomatoes), peeled and finely chopped
1/2 Red Bell Pepper, minced
3 Scallions (green onions), trimmed and sliced thinly (including green stems)
1 Jalapeno, seeded and minced (leave seeds in if you like it hotter)
Juice of 1 Lime
1/2 cup fresh Cilantro
1 Tbsp Honey or Agave
Salt and Pepper to taste

Combine all ingredients in bowl. 

Substitution tricks: 2 cups fresh peaches (peeled, seeded and chopped) for mango,1/4 purple onion for scallions, lemon juice for lime juice, 2 Tbsp dried cilantro for fresh cilantro, yellow or orange pepper for red pepper.

BIG note on Mango Salsas: If the mango isn't ripe your salsa may have a sour after taste. 

Fast & Fresh Tomato Salsa

2 Large Ripe Tomatoes, finely chopped
1/4 Large Purple Onion, finely chopped
1 Jalapeno, finely diced (no seeds for medium heat, leave seeds for hot)
Juice of 1 Lime
1/3 C Fresh Cilantro, chopped
Pinch or two of Salt and Pepper (to taste)

If you like a drier salsa, remove seeds from tomato before chopping (I personally leave the seeds in)
Add  an anaheim green chili for crunch and flavor without heat
Add a second jalapeno for 'super hot' salsa 

Substitutions: lemon juice for lime juice,  3-4 scallions (green onions) for purple onion, 1 (heaping) Tbsp dried cilantro for fresh. If salsa is too hot when finishes, add more chopped tomato.

I hope you enjoy them as much as I do, let me know.
Do you have a favorite salsa recipe? If so, share it in comments, I'd love to try it!!


For more Excellent Recipes Click Here.

Healthy Habits: Favorite Breakfast Recipes Under 300 Calories

One of the most important tips I can give to help you along your weight loss journey is: DON'T SKIP BREAKFAST!! Eating within an hour of waking in the morning (ideally 30 min) jump starts your metabolism. This means you will burn more calories throughout the day. Not eating breakfast sends your body into starvation mode and your metabolism slows down in order to conserve energy. The key is to put something (fuel) in your body that can be converted to energy and metabolized slowly. Sugar will metabolize quickly giving you a burst of energy but won't last very long. The right kind of carbs, fat and protein will give you sustained energy over several hours.

Interesting thing about sugar. If you eat sugar, your body will crave sugar. Then it's an ongoing battle with yourself, trying not to eat the 'bad stuff'. If you don't believe me, try this experiment. Eat sugar early in the day and then pay close attention to what you 'want' to eat for the rest of the day. Then take a day and make one of the breakfast recipes below and see what your body is craving for the rest of the day. Obviously this doesn't mean that you won't want sugar any more. But you will find that if you can go for about three days without sugar your body stops craving it. Fresh, sweet fruit becomes sugar to you and you will truly notice the intense sweetness of things like fresh pineapple or oranges and grapefruits. You will start to crave the natural sugars in fruit for energy.
I always drink a 24 oz bottle of water first thing after waking in the morning. Then I eat about a cup of fresh fruit giving me carbs for energy and jump starting my metabolism. That's enough food to exercise on; you shouldn't exercise on an empty stomach, but definitely don't want a full stomach. After exercise I will make one of the breakfasts below.

These are three of my favorite breakfast recipes. All are under 300 calories!!


Fresh Banana Nut Oatmeal  (267 calories)
1/2 Cup Water
1/2 Cup Skim Milk
1/2 Cup Quaker Rolled Oats (NOT instant)
1/2 Ripe Banana
3 Walnut halves

Put water, milk and oats in small sauce pan on stove. Turn stove on low-med. Stir frequently as it heats, oats will cook (approx 3-4 min) and start to thicken. Do not turn on high, do not boil.

Meanwhile in cereal bowl, mash 1/2 banana with fork. Break walnut halves into small pieces on top of banana.

When oats are cooked pour into cereal bowl over banana. Mix with spoon.


Chocolate-Strawberry Smoothie    (285 Calories)
1/2 Cup Skim Milk
1/2 Cup Cold Water
1 tsp Ground Flax Seed
1 Scoop Chocolate Whey Protein Powder
1/2 Ripe Banana
5 Large Frozen Strawberries

Put in Blender in order above and blend until smooth. If you like it thicker, add one or two more strawberries.(add 7 calories for each strawberry you add)



Protein Bowl    (234 Calories) 
This recipe makes 4 servings: 234 calories per serving
(This is a variation of Jillian Michael's Breakfast Bowl)
2 Cups Fat Free Plain Yogurt
2 Cups Fat Free Cottage Cheese
3 Tblsp Sliced Almonds
1/2 Cup Quaker Rolled Oats (NOT instant)
2 tsp Vanilla

1/2 Cup Fresh Blueberries OR Blackberries OR Strawberries (Can also use frozen berries-let thaw first)

Combine yogurt, cottage cheese, almonds, oats & vanilla in a bowl. Mix. Divide into four-1 cup servings in four storage bowls with seals. Put in fridge. Needs to sit overnight or at least four hours for oatmeal to "cook" as it absorbs moisture.

Put fruit on top of protein bowl at the time you are eating it.


There you go...three great breakfasts that are quick and easy or make ahead, super nutritious and great tasting! Enjoy!

When do you have the most difficulty creating a healthy meal; when fixing breakfast, lunch or dinner?

Are you most interested in changing your eating habits or your exercise habits right away? Or both?