Vanilla Oatmeal & Applesauce (2P 2C 2F)

Ingredients:
-  1/4 c. + 1/16 c. steel cut oats (already prepared - i.e. wet, not dry)
-  1/8 c. unsweetened applesauce or 1/8 of a med. apple)
-  1 scoop Biochem Vanilla Whey Protein Powder
-  1 1/2 tsp. natural peanut butter
-  Cinnamon to taste
-  1 tsp. natural peanut butter (to even out my hunger)

Directions:
Combine cooked oats with protein powder until well mixed.  Top with applesauce and cinnamon.  I like to eat the peanut butter on the side.

** Note:  1 c. dry oatmeal = 2.5 c. cooked

Choc. Blueberry Zucchini Muffins by Sue K (1P 1C 1F)

1 Muffin = 1P 1C 1F

Dry Ingredients:
-  1 c. oat flour
-  5 scoops of chocolate egg white protein powder, the type of protein powder used is critical to the texture and moistness of the muffin (15 blocks)
-  1 tbsp. apple pie spice (or 2 ½ tsp. cinnamon, ¼ tsp allspice, and a little nutmeg)
-  1 tbsp. non-aluminum baking powder
-  2 to 4 tbsp. cocoa powder

Wet Ingredients:
-  2 whole eggs and 4 egg whites
-  2 ½ to 3 tbsp. light olive oil (do not use evoo)
-  1 tbsp. almond extract
-  scant 1/2 c. unsweetened apple sauce
-  ¼ c. plain yogurt

Add-ins:
-  1/3 c. broken walnut pieces
-  ½ c. blueberries
-  1 small to medium sized zucchini grated (grate at last minute to prevent the water from separating out)
 
Optional:
-  ¼ cup organic chocolate chips or 1 small organic low carb content dark chocolate bar broken into pieces (Don’t use regular chocolate chips because it will throw off the C balance).

Instructions:
1.  Pre heat the oven to 350°F. Oil the muffin tin, but don’t use any paper liners.
2.  Mix the dry ingredients together and set aside.
3.  Combine the wet ingredients, whisking them together until smooth.  Add the wet ingredients to the dry ingredients.  Stir just until evenly mixed, scraping the bottom of the bowl to incorporate the flour and remove lumps.   Do not over mix, or muffins will be tough.  Gently fold in the walnuts, blueberries, zucchini, and chocolate chips or pieces.
4.  Spoon the batter equally into silicone muffin pans that have been oiled with a little olive oil.  Do not use muffin cup papers.
5.   Bake just until firm to the touch and golden on top and around the edges, and a toothpick inserted into the center comes out clean, usually about 15 to 18 minutes.  Take care not to over bake.  If over baked they will be dry and tough.   Cool on a wire rack (run a knife around the edges if needed to remove from the muffin tin). Cover and refrigerate.  Use the muffins within 1 week, or freeze. 

Makes 12 to 16 muffins.

Tuna on a Tomato (3P 1C 3F)

Ingredients:
-  3 oz. canned Albacore tuna in water, drained  (Note: 1 can = 4 oz.)
-  3 tsp. Hellman's light mayonaise
-  1 clove garlic
-  Small handful of finely chopped celery (1 heaping tbsp.)
-  Small handful of finely chopped onion (1 heaping tbsp.)
-  Salt & pepper to taste
-  2 tomatoes

Directions:
Mix all ingredients together (except for tomatoes).  Slice tomatoes in half and put 1/4 of the tuna mixture on top of each.  Top with salt/pepper to taste.

Note:  I added 2/3 of a banana on the side to make up the extra 2C (not shown in picture).  This would make the meal 3P 3C 3F.

Brownie Batter by Sue K (3P 2C 5F)

Ingredients:
-  1/5 frozen banana
-  1 generous block frozen dark cherries (approx 1/3 c. or 12 big cherries)
-  1 huge heaping tbsp. cacao raw powder, about 1/8 c. (not dutched)
-  3 blocks Zone Protein Powder (3 scoops)
-  1/2+ tsp. turmeric (refer to info in The Anti-Inflammation Zone)
-  a very generous amount of cinnamon (lowers insulin response)
-  a scant 1 tsp. alcohol free glycerin based almond flavoring
-  1/8 to 1/4 c. of chocolate soy milk (Unsweetened)
-  1 tbsp. Zone olive oil

Directions: 
Blend with an immersion blender, or process is a small food processor.  

Note:  1 c. of strawberries can be used as a substitute for the cherries.