Wild Berry Yogurt

Ingredients

½ cup plain Yogurt

½ cup Sugar-free Gelatin (Cherry or Strawberry or Raspberry or a combination)

3 TBLspoon Oat Bran

2 TBLspoon Sugar-free Syrup (preferable a berry flavor)

1 packet Artificial Sweetener

1 cup mixed Fruit – your choice - Berries, Pineapple, Banana…

Directions

Mix all ingredients in large cereal bowl and place in freezer for 10 to 20 minutes.  Ready to enjoy!

Makes 1 serving

Abstinent Measuring

Each serving = 3 TBLspoon Bran, 1 Protein, ½ c Jello

Note

A scant ¼ teaspoon of Crystal Light Raspberry Tea (or other flavor of your choice) can be used in place of Sugar-free Syrup

*contribution from Area II Cookbook 2004

Breakfast (Vegan)

Ingredients

8 oz unsweetened Soymilk

1 cup frozen Fruit (any combination of Strawberries, Blueberries, Blackberries, Raspberries, or Peaches)

5-10 Stevia drops or 1-2 Stevia packets (artificial sweetener)

1 teaspoon sugar-free, alcohol free Vanilla (optional)

¼ teaspoon Cinnamon

dash of Nutmeg (optional)

Directions

Defrost Fruit by taking portion out of freezer the night before and placing in refrigerator, or defrost in microwave if desired. Chop defrosted Fruit into pieces. Add 8 oz Soymilk, Stevia, and optional items to Fruit and stir.

Abstinent Measuring

Each Serving = 1/2 protein and 1 fruit

Serving Suggestions

·         Grain variation - Add 1 oz. Whole Grain Dry Cereal to Fruit and Soymilk.

·         Smoothie variation - Combine frozen Fruit, 16 ounces of Soymilk, Stevia, optional Vanilla & Spices, and ½ to 1 cup of ice (optional) in a blender and blend until smooth. Also good using frozen Banana. This option makes 1 protein and 1 fruit.

·         Oat bran variation - Combine defrosted Fruit, Soymilk, Stevia, and 3 TBLspoon Dry Oat Bran and heat until fully cooked. Optional fat - add 1 teaspoon dairy-free non-hydrogenated margarine spread (Earth Balance) to Oat bran after cooking.

*contribution from Area II Cookbook 2004

Sautéed Breakfast Apple

Ingredients

1 Apple, peeled and sliced thin

1 teaspoon Butter

Spices (Cinnamon, Ginger, Nutmeg, Allspice, ground Cumin) or use “Apple Pie Spice”

1 package Artificial Sweetener

Directions

In skillet, place Butter on medium flame.  When Butter is melted, add the slices of Apple, sprinkling Spices and Artificial Sweetener on top.   Stir mixture to cover Apple slices with Spices.  Cover skillet with lid and lower flame to low setting.  Allow to cook for 15 to 20 minutes until Apples are soft.  Add a little water for more moisture if necessary.  Serve warm.

Makes 1 serving

Abstinent Measuring

1 recipe = 1 fruit

*contribution from Area II Cookbook 2004

Zesty Orange Breakfast Omelets

Ingredients

4 Eggs, separated

2 pkgs Artificial sweetener

¼ teaspoon Cinnamon,

¼ teaspoon Orange rind

½ teaspoon Vanilla extract

1 Orange, segmented

4 oz Mandarin Oranges in water (or their own juice – no sugar added)

dash of Ginger

2 teaspoon Butter

Directions

With a fork blend together in a small bowl Egg Yolks, Orange rind, Cinnamon, Vanilla and Ginger.  Whip Egg whites with artificial sweetener to a stiff peak.  Fold Egg Whites carefully into Egg Yolk mixture.  Cut Mandarin Oranges into large pieces and add to mix. Add Butter to hot omelet pan.  Add Egg mixture and cover.  Cook on low setting until brown on bottom and top is firm.  Gently turn (once only).  Cut in half and serve with Orange slices on the side.

Makes 2 servings

Abstinent Measuring

Each serving = 1 protein, 1 fruit, 1 teaspoon oil

*contribution from Area II Cookbook 2004

Recovery Gelato

For those on Maintenance.

There are so many variations on this recipe it is hard to determine my favorite. It depends on my craving at the time or what is in the kitchen. Sometimes it is chocolate/nut and sometimes it is kiwi/orange zest. Just a note here that I am lactose sensitive so avoid milk products most of the time. For me I can have 3 oils for my dinner and I reserve a cup of raw goats milk or lactose free milk taken from my protein at lunch, to use for my de-cafe coffee during the day. Sometimes I have left over milk is how I came up with recipe. Will make it with 2 of my 3 oil allotments  but recipe can be adapted to fit most plans.  For the recipe below-- Lets go for the Chocolate/Nut

Ingredients

1 large Banana, frozen without the peel

1 TBLspoon Ghiradelli Unsweetened Cocoa

1 TBLspoon Nut

2-4 TBLspoon Milk.

1 cup Cinnamon water (see separate recipe)

Directions

Cut  up frozen Banana into medium size chunks. Put in processor along with the rest of the ingredients except the cup Cinnamon Water. Pulse the mixture, adding very small amounts of Cinnamon water until it becomes velvety smooth like Italian Gelato, less than 5 minutes. Be careful not to add too much liquid or the texture will get soupy, it's still good but will not have that lovely gelato texture. Spoon mixture into a fancy cocktail glass and eat immediately or could be kept in freezer for short periods. The longer it sits in the freezer the harder it becomes. Sometimes when I leave it in longer it forms an icy crust which does provide another interesting texture layer.

Abstinent Measuring

1 serving = 1 protein, 1 fruit, 2 teaspoon Oil

Note

Frozen Bananas: I freeze the banana with the peels on most of the time cause it is easier. When ready to use  I put the frozen banana covered in some water and thaw just until the fruit pops out of it's skin. Important not to let fruit become too soft.

Milk: I love to use raw goats milk as the cream content in it is wonderful. Raw cows milk with all of it's lovely cream content would be superb and I would use it if I could.

*contribution from Martha W

Baked Apple

Ingredients

1 whole Apple

1 teaspoon Artificial Sweetener

½ teaspoon Apple Pie Spice

2 Tblspoon Water

Directions

Core and dice 1 whole apple (you may leave on the peel); Add ½ tsp apple pie spice and 2 tbsp of water; Microwave on high for 4 minutes in a covered dish; Sprinkle on artificial sweetener (amount to your preference) after cooking.

Abstinent Measuring

1 serving = 1 fruit

Make It A Meal:

For breakfast: 

Serve mixed into 1/2 C Cottage cheesee

*contribution from Area II Cookbook 2004

        

Fruit Tarts

I’ve been working on a Fruit Tart recipe to have with my breakfast for some time. After trying various combinations I’ve found it! My goal was no sugar substitutes—to let the ingredients be tasty enough to stand on their own with perhaps a few spices and that’s it. Below is the “ultimate” recipe and a few of the combinations that I used on the way.

Ingredients

Spray Olive Oil

Crust

1 cup Yellow Corn Grits

½ teaspoon Sea Salt

½ cup Coconut Cream

Fruit Topping

4 ½ - 5 cups fresh Mango, chopped small

1 lb bag of frozen Mixed Berries (Strawberries, Blueberries, Raspberries & Blackberries)

Optional

Crust

Exchange Coconut Cream for 4 teaspoons Butter (pulsed into dry Corn Grits) and ½ cup Evaporated Milk

Other Fruit Topping Combinations

All of these tasted good! How can you go wrong with fresh fruit. But I thought they would all need at least a little artificial sweetener to satisfy most peoples taste… so I kept looking.

• 1 Pineapple, 4 Pear, 2 Navel Oranges, ¼ t Cloves, ½ t Nutmeg, 1 t Vanilla flavor, 1 T fresh Lemon Zest, ½ t Orange flavor, Artificial Sweetener (optional)
• 4 Apple, 3 Pear, 2 Apricot, 2 Banana (mashed), 1 T Apple Pie Spice, 1 ½ t Vanilla flavor, ½ t Maple flavor, Artificial Sweetener (optional)
• 1 Pineapple, 3 Apple, 2 Mango, 1 c Red Seedless Grapes (cut in half), 1 Banana(mashed), 1 T fresh Lemon Zest, 1 t Vanilla flavor, ½ t Cloves, ½ t Cinnamon, Artificial Sweetener (optional)
• The first one I tried and probably the second best result: 5 Apples, 4 Pears, 1 Banana(mashed), 1 T Vanilla flavor, ¼ t Maple flavor, 1 T Apple Pie Spice, Artificial Sweetener (optional)

Directions

Preheat oven at 350 degrees F

Crust

Lightly coat 6 tart baking dishes with the Olive Oil spray. Combine Crust ingredients. Divide results evenly and pat into smooth layer on bottom of each tart baking dish.

Filling

Mix all Fruit together. Measure 1 cup into each tart baking dish. Lightly spray top of fruit with Olive Oil Spray. The oil coating helps keep the moisture from escaping and the top fruits from browning to crisps.

Baking

Place all 6 tart baking dishes on a cookie sheet or jelly roll pan. This is to catch any spillage caused during baking. Place in oven for 40 minutes at 350 degrees F. Remove from oven and allow to cool some before eating.

These store reasonably well for a week or so in the fridge. I use ceramic tart dishes and cover with plastic wrap I stack them in a back corner of the fridge and pull them out one at a time to reheat and consume. see Notes for more comments.

Abstinent Measuring

1 Fruit Tart = 1 Fruit, 1 Starch, 1 teaspoon Oil

Note

• The smaller you can chop the fruit the better. But don’t get nuts and mince it! lol
• The size of any particular piece of fruit is variable from season to season and even grocery store to grocery store on the same day. So I aim at 6 or better cups of chopped fruit. Seems I always have some left over. I just save the remainder and have a ready-made mixed fruit salad…more options to choose from when I’m pulling together a quick meal.
• Unless you are up darn early, you will probably be making these tarts the day (or days) before you plan to eat them for breakfast. I make the tarts in ceramic tart dishes (after trying metal dishes of various kinds.) The first step in my breakfast and morning tea routine is to pop and un-covered tart into the toaster oven—350 degrees for 15 minutes. By the time my eggs, beans and thermos of hot tea is made, the tart has warmed in its ceramic container. It will stay warm in there until I’m ready to eat it. Much better results than microwaving—it heats more evenly. I couldn’t use the microwave anyway when I tried metal dishes or I’d have to dump the tart into a new bowl for nuking… etc, etc. too many steps. Best plan = ceramic dish in toaster oven while I prepare other things J

Serving Suggestions

Fruit tarts are great with

1 cup Yogurt (tryFat-free Chobani brand of greek yogurt if you haven’t already)

Or 1 egg, ½ cup Breakfast Beans ¼ c Salsa

If you are consuming fruit other than at Breakfast, these Fruit Tarts would be a great “dessert.”