More About FIT-WHIT

This is a fresh, flavorful warm-salad, most easily thrown together when one or more ingredients are prepped ahead of time. Cook your rice and/or beans ahead of time, and use part of a winter squash you've chopped already.

These were my experimental take on vegetarian "Sloppy Joes" using some familiar flavors, and some expected. They turned out very delicious -- a great meatless alternative to the American classic.

This recipe is an adaptation of two oatmeal recipes I've found. One was for stove-top zucchini oats, and another for baked fruity oatmeal. This combines the two in a wonderfully flavored, filling high-fiber breakfast!

Recipe by Diana, of The Chic Life blog. These are DELICIOUS, moist, and low-calorie! Made into muffins or bread.

http://thechiclife.com/2011/
08/healthy-oatlicious-zucchini-bread-a
nd-muffins.html?utm_source=feedburner&
utm_medium=email&utm_campaign=Feed%3A+
TheChicLife+%28The+Chic+Life%29

Diana says, "This easy and healthy zucchini bread/muffin recipe has a light flavor with full satisfaction. Feel free to use any flour (or combination of flours) that you’d like. I just used less processed ones because I like that they’re better for you and don’t detract from the tender texture. Be sure to use all the lemon zest suggested in this recipe for full flavor."

Inspired by Jamie Eason's chocolate protein bars recipe from bodybuilding.com.

I amped up the chocolatey density in this recipe, and used zucchini for an extra moist cake consistency!

A hearty, filling way to mix up your ground-turkey usage! This dish has a little kick, so adjust seasonings to your liking for more or less spice. You can top the rice/turkey bake with your preferred fresh vegetables, too! (Peppers, olives, corn, red onion, etc)

Recipe from Manor on the Creek Bed & Breakfast, of Duluth, Minnesota. www.manoronthecreek.com

These pancakes are moist and dense, sweet and filling. Satisfies any banana-nut craving you might have! Perfect for a weekend morning.

Easy pasta dish to throw together in about 30 minutes. The egg yolk & parmesan "sauce" creates a creamy but lower-calorie base alternative to most "cream sauces."

A recipe by Jamie Eason for chocolate protein bars, found on BodyBuilding.com, with a few changes given what I had on hand.

These are super moist (if not overbaked) and chocolatey, great for a chocolate cake fix!

Changes: I used 1/2 cup applesauce & one mashed banana, instead of 8 oz. berry baby food, as the original recipe required. I also subbed 1/2 cup wheat pastry flour with 1/2 cup oat flour, rather than full cup oat flour, and used only 2 servings egg beaters egg whites, rather than 4 whites from eggs.

Three tasty things sandwiched together for about 100 calories.

Great little treat for dessert, or a snack! Make ahead and store in the freezer for later, or eat immediately.

Fresh veggies & mixed beans tossed with a light vinegar & oil dressing. Great for pot-lucks, or side dishes with any meal!

A little lunch-dish I came up with when I was facing cravings for mac 'n cheese. Easy to throw together for one (or multiply for dinner). This recipe is best prepared when wheatberries and beans are cooked ahead of time.

This is a great satisfying meal to quench a mac 'n cheese craving, with the added bonus of protein from the beans and wheatberries, low-calorie swiss cheese, and a full serving of veggies!

Recipe found on allrecipes.com, with a few minor changes.

*Used soy protein powder (baking), rather than soy flour.
*Used 1 full cup of pumpkin puree, rather than 1/2 cup.
*Added 1/4 cup pumpkin seeds for a crunch!

Healthy fruity oat squares! Nutrition info adapted slightly (non-vegan), using BUTTER instead of Earth Balance (I do not have this), and brown sugar (rather than sucanat).

A nice alternative to a "nutri-grain" type cereal bar. Mix up the flavors using different fruits!

Angela's Blog Recipe:
http://ohsheglows.com/2010/10/1
8/healthy-strawberry-oat-squares-with-
homemade-jam/

Little miniature "egg-bakes" make for a tasty weekend breakfast. Use your favorite vegetables and breakfast meats you have on hand!

Easy chicken salad with BIG flavor, and high protein. Sweetness of the apples/raisin balances out the spice of the curry and cayenne.

Recipe from OhSheGlows.com

http://ohsheglows.co
m/2011/03/28/5-ingredient-no-bake-vega
n-date-squares/

Recipe from Healthy Tipping Point blog. Easy enough to throw together on a busy weekday morning!

http://www.healthytippingp
oint.com/2011/03/french-toast-casserol
e.html

This classic Punjabi dish, called masaledar chholay, is often served as part of a big Sunday lunch, along with raita, naan and salad.

Recipe by Sanjeev Kapoor

Found on foodandwine.com

Recipe from Women's Running Magazine, March 2011.

Angela Liddon's "Favorite Granola" recipe from her blog, OhSheGlows.com

Easy recipe with no baking! Great way to satisfy a candy-bar-craving!

Recipe from Maryea, blogger at HappyHealthyMama.com

Recipe link: http://happyhealthymama.com/2011/02/pure-j
oy-bars.html

A variation of a favorite classic meal, with a healthy twist! Uses roughly processed oats and walnuts instead of breadcrumbs, and "flax-egg" instead of egg.

Great way to "sneak in" extra veggies for picky kids or husbands! :)

Moist but NOT mushy when baked in "mini-loaves."

Recipe from Averie's blog LoveVeggiesYoga.com
(adapted with the addition of almonds)

http://www.loveveggiesandy
oga.com/2010/01/vegan-peanut-butter-ch
oc-chip-protein.html

Vegan no-bake chocolate coconut macaroons, from Angela Liddon's recipe blog OhSheGlows.com

Recipe & pictures found here:
http://ohsheglows.com/2011/02/03/
no-bake-chocolate-macaroons/

Favorite ingredients I have at home.

Hearty, filling breakfast. Good source of fiber and protein.

Adapted from Vegetarian Times "Guadalajaran Swiss Chard Quesadilla" recipe, with the addition of black beans, and substitution of spinach for swiss chard. (These are just the ingredients I had on hand, instead.)

Quick and easy "pot pie" baked in a 9" x 13" baking pan. Ready-to-bake puff pastry sheet makes this a quick meal loaded with veggies and protein.

Beef, soup beans, and lots of veggies make this a high-protein, filling stew. Substitute other favorite veggies, if preferred. If you prefer without cooking wine, use extra broth or water instead.

This is a quick easy meal with a LOT of flavor! Can be made for breakfast or dinner, and is fun to customize by adding your favorite veggies to the mix! Can also be made with deli ham or "real" eggs, but with higher calorie count and cholesterol.

Chef Rocco's unusual but delicious healthy brownie recipe, utilizing black beans for hard-to-beat nutritional stats and flavor.

*Don't knock it til you've tried it! :) Black beans may make you cringe, but these are surprisingly delicious! The texture of these is a cross between a brownie & fudge. Yum!

Recipe found in Women's Running Magazine, March 2011.