Table of Contents Tips ’n’ Insights Delicious Peanut n Chocolate Protein Shake Banana Split with Strawberry n Yogurt Low Fat Breakfast Jam Muffins Scrumptious French Toast Pumpkin & Oatmeal Pancakes Peanut Butter n Chocolate Oatmeal Peanut Berry Yogurt Feta, Mushroom, And Spinach Omelette Black Bean Scrambled Eggs Spinach and Tofu Scramble Crispy Kale n Eggs Get up and Go Oat Bran Cereal Go Go - Cinnamon n Raisin Oats Protein Packed Pineapple Muffins Delectable Waffles Amaretto Liqueur French Toast n Strawberries Vanilla Soy Milk Shake Pear and Brie on a Muffin Quick - Energy Boosting Protein Smoothie Caramelized Onion, Fried Mushroom Omelette Protein Pancakes with Quinoa No Bake Easy n Healthy Muesli Ricotta Pancake Base Pecan Nut and Zucchini Mini Muffins Cheesy Egg Pita Waffled Waffles Parmesan and Herb Frittata Yummy Raisin and Oatmeal Cookies Cottage Cheese Crunch Apple n Pumpkin Sweet Waffles Oh Yummy - Peanut Butter Granola Delish Choc n Peanut Breakfast Scrumptious Cheesecake Pancakes Fast Flaxseed Muffin Egg in the Hole Tasty Couscous n Raisin Breakfast Perky Mocha Coffee Smoothie Fabulous Pecan and Oat Waffles Belgian Vanilla Waffles Tasty Spinach n Pepper Frittata Chocolate n Peanut Balls Banana n Peanut Butter Breakfast Wrap Quick Peanut n Banana Smoothie Lose Weight, Gain Muscle, Boost Energy High Protein Vegetarian Breakfast Recipes Lisa Richards Copyright © 2012 Copyright, Legal Notice and Disclaimer: This publication is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws, and all rights are reserved, including resale rights: you are not allowed to give or sell or circulate this book in any format to anyone else. Please note that much of this publication is based on personal experience and anecdotal evidence. Although the author and publisher have made every reasonable attempt to achieve complete accuracy of the content in this book, they assume no responsibility for errors or omissions. Also, you should use this information as you see fit, and at your own risk. Your particular situation may not be exactly suited to the examples illustrated here; in fact, it's likely that they won't be the same, and you should adjust your use of the information and recommendations accordingly. Photos are examples only. Any trademarks, service marks, product names or named features are assumed to be the property of their respective owners, and are used only for reference. There is no implied endorsement if we use one of these terms. Finally, use your head. Nothing in this guide is intended to replace common sense, legal, medical or other professional advice, and is meant to inform and entertain the reader. So have fun reading it and enjoy! Copyright © 2012 Lisa Richards All rights reserved worldwide Published: 1st January 2012 First Edition How this Book Was Born… So I had a challenge …… I had just turned 42 and I had been gaining weight for the last 4 years, ever since I was diagnosed with hypothyroidism (under active thyroid). I think that diagnoses, along with having 3 kids, a husband, and being super busy working all the time was just too much to deal with. In fact it gave me a great excuse just to give up on my body, weight-wise anyway! I mean come on, most mums with 3 kids at my age don’t have fantastic bodies…. right? It was only the TV personalities and famous people that had figures to die for… wasn't it? The trouble with all of those reasons, aka excuses, was that I still felt extremely uncomfortable with my size. I wasn't super-huge, and I didn't have any health issues other than my thyroid, but because of my excess weight I was losing my confidence (confidence that had taken me years to develop) I hated the clothes I felt I had to wear to hide my lumps, bumps, and rolls. You see, I’m more of a tight jeans and tank top kind of girl, but I was way beyond feeling comfortable in that type of clothing! So what was I going to do? I had always fad-dieted. I had starved myself with soup diets, liquid only diets, etc, only to find I gained more weight once I went back to my “normal”, every day eating. And I was totally over doing that to myself ever again! Call it wisdom, age, logic, or whatever you want, but it finally dawned on me that I needed something easy I could adapt to my everyday lifestyle …. Something that would be my new normal. Something simple and easy. The realization of that lead me to a new passion -- to search for the little things I could do to change my life and my body … now, 8 months and 36 pounds later, I’d like to share my journey in the hope that it helps other people out there that are struggling to have their body the way they want it…. And yes people …. you CAN have your cake and eat it too!! I’ve taken the recipes and ideas that have helped me to lose 36 pounds and compiled them together in this first book of a series. And it all starts with a great breakfast! My lifestyle required everything to be simple, fast, and easy; I’m a busy working mum and don't exactly like being stuck in the kitchen! I also needed the recipes to be family friendly, which isn’t always easy, especially as 2 of us are vegetarians and 3 of the family members are at the other extreme; they love their meat! What I realized on my journey is that it’s easier to cook for the vegetarians and add meat to the menu, rather than the other way around. So there you are, that's the journey that has led me to write this first book – if you enjoy this book and would like to know more about the other books in this series, please email me at lisarichardsbooks@gmail.com or do a search at Amazon.com using my name – also, please leave a review, as this will help others achieve their goals by spreading the word. THANKS!! Before we get started on the recipes, please let me share some tips and insights that I’ve included in my life that have helped with my weight loss, and then we will move on to the easy recipes that changed the way we cook and eat! Tips ’n’ Insights Drink water at the first sign of hunger. I like to squeeze some lemon juice in mine, and try to get around 8 glasses a day … although it’s not always possible. After you have a drink, think about what you will make for the next meal. Breakfast really is the best start to the day. Choosing something higher in protein really makes a difference. When I pick meals out of my little book of recipes, I’m never hungry! I’m a huge fan of protein; before I started this I had very little protein in my diet, now I get around 60 grams + a day. I have really noticed a difference in my muscle mass, energy level, and the lack of feeling hungry. Understand ….. there is NO need to feel hungry if you eat protein at every meal !! Clear your cupboards of any unhealthy foods. If you can’t completely clear them away, pop them out of sight. It’s easier to say no to junk food if you don't see it then to have to say no every time you open the cupboard! Relax. Remember to make simple, easy changes that become who you are. This isn’t a lose-weight diet book, it’s all about easy vegetarian recipes that you can make in 20 minutes or less. The bonus will be that you will naturally loss weight if you need to. Don't be scared to tweak the recipes to suit you and your family’s taste buds, experiment when you have time. There are many free nutritional counters online that you can use to tweak the meals, and make sure that you’re not over doing it with fat content. When I was eating this way to lose weight, I stuck to around 60 - 130 grams of protein, 30 – 65 grams of fat, and 163 - 236 of Carbohydrates, which worked well for me. Now I still cook the same recipes, but I can afford to add in some extras. More toppings on my waffles, higher calorie drinks, and I no longer fight with my weight! If you are just cooking meals from this series of cookbooks, then you shouldn't need to worry about any counting of anything; it’s all done for you and will even out over the weeks. Make what you can ahead of time and freeze for a near instant, no brainer meal. Exercise is good – well let me rephrase that…. Movement is good! Anything is better than nothing, but again the trick is to find something you enjoy doing, something that you will do daily as part of your lifestyle. This could be simply walking your dog every morning - it's a great way to start your day (and your dog’s day). If you don't have a dog, offer to walk your neighbor’s pooch! So start your day with some form of movement, even if it’s only 10 minutes to start with – just put your thinking cap on and find something easy and fun that you enjoy doing. Finally, visualization – this has been huge for me! Simply pick a time suitable for you to have 5 – 10 minutes to yourself (I find either last thing at night, or first thing in the morning is good) and just start picturing yourself as you want to be, with all the emotion you can muster! My Visualization was: Being healthy and happy, wearing the clothes I love, and really enjoying eating healthy, easy to prepare meals I also really love a saying I once read …. “Always think of what you have to do as easy and it will become so!” With all that said and out the way …… let’s get started on the meal ideas and recipes Coconut And Chocolate Oats Most delicious way to eat oats! l love the chocolate chips in this recipe combined with the coconut extract, which is a must have! I always feel like I’m cheating when I start the day with this totally delectable breakfast! Time to Prepare: 2 Minutes Time to Cook: None Number of Servings:1 Ingredients: 1/3 cup uncooked old-fashioned oats 1/2 cup plain, fat free yogurt 2 Tbsp almond milk, or use your preferred milk Few drops of coconut extract ( to taste) Just under a tsp of pure maple syrup Just under a tbsp mini chocolate chips Just under a tsp coconut Just under a tsp chopped almonds Easy Directions: Just mix the yogurt, milk, maple syrup, and coconut extract into a bowl. Once combined, add the dry ingredients and mix well. Calories: 280.6 | Fat: 8.4g | Protein: 11.7g | Carbs: 39g | Fiber: 3.4g Delicious Peanut n Chocolate Protein Shake This Delicious Shake is great for a quick and easy breakfast on the run, or a pick me up snack for any time of the day. Time to Prepare: 5 Minutes Time to Cook: None Number of Servings:2 Ingredients: 2 heaped Tbsp of chocolate protein powder 1 cup skim milk 1 cup ice cubes 2 tbsp peanut butter – smooth is best! 1 small banana Easy Directions: Blend all ingredients in a blender until smooth. Pour into your favourite drinking glass and enjoy! Calories: 243.2 | Fat: 18.4g | Protein: 20.4g | Carbs: 23.3g | Fiber: 22.1g Banana Split with Strawberry n Yogurt Time to Prepare: 2 Minutes Time to Cook: None Number of Servings:1 Ingredients: 1 medium banana 1 cup strawberries, you can either use fresh or frozen (defrosted) 1/2 cup fat free plain or vanilla yogurt 1 Tbsp sliced almonds Easy Directions: Peel banana and split lengthwise, place split bananas in your favourite serving dish. Slice strawberries and place on top of bananas, with dollops of yogurt. Sprinkle with almonds. Optional: occasionally I drizzle ½ tsp of runny honey over the top as a really sweet treat! Calories: 250.6 | Fat: 4.9g | Protein: 9.3g | Carbs: 46.9g | Fiber: 7g Low Fat Breakfast Jam Muffins I use whatever jam we have in the fridge, which in turn changes the taste of these luscious Jam Breakfast Muffins, as well as the nutritional info. So if your all out counting every calorie, etc. -- then please adjust accordingly. Time to Prepare: 5 Minutes Time to Cook: 15 Minutes Number of Servings: 11 Ingredients: 2 cups all purpose flour 1/3 cup sugar 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 1 to 2 tsp cinnamon, according to your taste 1 egg 1 cup skim milk 3/4 cup unsweetened applesauce 1 tsp vanilla extract 10 tsp of your favourite jam - low sugar/ low fat Easy Directions: Preheat your oven to 400 °F. As this recipe doesn't use any butter or oil, you need to either lightly grease a muffin tin or use a light cooking spray to spray your paper baking cups, then place them into your muffin tray. In a large bowl -- combine flour, sugar, baking powder, baking soda, salt, and cinnamon. In a separate, small bowl -- beat together the egg, milk, applesauce, and vanilla. Combine the wet mix into the dry and gently fold together – Do NOT over mix (this is the number one mistake people make when making any muffins). Just fold the combined ingredients together until all the dry bits have been absorbed – the muffin batter should still be lumpy. Fill the muffin tray cups 1/3 full. Drop about 1 tsp of your favourite low sugar/low fat jam into the centre, and cover with another layer of muffin mix. Bake for 15 minutes or until lightly golden. Makes approx 10, depending on your tray/cup size. Calories: 142.7 | Fat: 0.9g | Protein: 3.6g | Carbs: 26.9g | Fiber: 1.1g Scrumptious French Toast This scrumptious French toast recipe makes a versatile and super-quick, warm breakfast. Time to Prepare: 10 Minutes Time to Cook: 5 Minutes Number of Servings: 1 (2 pieces of French toast) Ingredients: 1/4 cup egg beaters 1/8 cup skim milk 1/2 tsp ground cinnamon 1/2 teaspoon vanilla extract non-stick cooking spray 2 pieces whole wheat bread Easy Directions: Heat a skillet sprayed with cooking spray over medium-high heat. Mix together egg beaters, skim milk, cinnamon, and vanilla extract in a shallow dish. Dip the bread slices in the wet mix, allowing it to soak up some of the liquid up. Don't over soak, so the bread falls apart. Make sure both sides are well covered. Place onto your warmed skillet, cook it on both sides until lightly browned. Repeat this process with your next piece of bread. I love it drizzled with a ½ tsp of runny honey, some fresh fruit, or maple syrup – it's a great start to the day! Calories: 151.2 | Fat: 1.7g | Protein: 12.2g | Carbs: 21.7g | Fiber: 4.6g Pumpkin & Oatmeal Pancakes Time to Prepare: 5 Minutes Time to Cook: 5 Minutes Number of Servings:1 Ingredients: 2 egg whites 1/3 cup of regular oats 1 tbsp nonfat cottage cheese 2 tbsp cooked pumpkin 1 tsp pumpkin pie spice optional - 2 packets Splenda Easy Directions: Mix all ingredients together. Lightly spray a skillet or nonstick pan with cooking oil, place over a medium heat. Once pan is heated, cook pancakes -- either one large or 3 smaller pancakes that can be stacked. Topping ideas, not included in nutrition count: Sliced fruit (i.e. bananas, strawberries, or a handful of blueberries). Chopped almonds, drizzled runny honey, maple. or sugar free syrup. Natural yogurt or applesauce. Calories: 158.3 | Fat: 2.2g | Protein: 13.6g | Carbs: 22.00g | Fiber: 3.2g Peanut Butter n Chocolate Oatmeal I love a nice hot breakfast on a cold winter morning. This one is a quick easy recipe that keeps me going till lunchtime. Time to Prepare: 1 Minute Time to Cook: 1:30 Minutes Number of Servings:1 Ingredients: 1/2 cup oatmeal - quick or old fashioned 1 cup water 1 1/2 tbsp crunchy peanut butter Yummy Oatmeal Topping: 1/3 cup sugar 1 tablespoon cocoa powder 1 teaspoon cinnamon Place topping ingredients together in a airtight container and shake. Easy Directions: Place oatmeal in microwave safe bowl. Add 1 cup water, or use skim milk for a creamier texture. Microwave on high power for 1:30 minutes (600 watt microwave). Remove and stir in the peanut butter. Add oatmeal topping and stir. Calories: 355.6 | Fat: 19g | Protein: 12.6g | Carbs: 34.9g | Fiber: 6.7g Peanut Berry Yogurt Berries and peanut butter – didn't exactly tickle my taste buds at first, but as it turns out it’s a tasty combo! I love the antioxidants that I get from the berries, and the healthy mono fats from the nuts. Time to Prepare: 5Minutes Time to Cook: None Number of Servings:1 Ingredients: 1/4 cup grape nuts cereal 1/2 cup low fat yogurt 1/2 cup mixed berries 1 Tbsp chunky peanut butter Easy Directions: Add Grape nut cereal to your breakfast bowl. Then add the yogurt, berries, and peanut butter. Mix well. I like to leave mine to soften for 10 minutes while I go get something achieved, but some would prefer to eat it straight away with a crunch! Calories: 310.5 | Fat: 10.7g | Protein: 13.9g | Carbs: 44.2g | Fiber: 6.3g Feta, Mushroom, And Spinach Omelette I love the high protein content of this breakfast. As stated previously, protein is essential to building muscle and keeping us feeling fuller for longer! Time to Prepare: 5 Minutes Time to Cook: 5 Minutes Number of Servings:1 Ingredients: 1 egg 2 egg whites 3 - 4 chopped mushrooms 1/2 cup packed baby spinach (approx) 1 oz. feta cheese – crumbled Easy Directions: Mix eggs until combined. Lightly spray a pan with cooking oil. Sauté chopped mushrooms until soft. Add the baby spinach and cook until just wilted, pour over egg mix, and sprinkle with the crumbled feta cheese. Flip the omelet once the edges start to pull away from the pan, cook other side until brown. Optional: salt and pepper to taste, & cherry tomatoes quartered (yum). Calories: 195.7 | Fat: 11.3g | Protein: 21.7g | Carbs: 3.8g | Fiber: 0.8g Black Bean Scrambled Eggs I make this dish when I’m really hankering for something different. The salsa topping adds some oomph to the start of my day, and the addition of sour cream makes the eggs light and fluffy. Time to Prepare: 5 Minutes Time to Cook: 5 Minutes Number of Servings:1 Ingredients: 1/3 cup black beans – I prefer to simply use canned beans which are drained and rinsed 1/4 cup chopped green bell peppers 2 large eggs 1 Tbsp non fat sour cream Salsa to taste Easy Directions: Sauté the chopped green peppers and black beans together in a nonstick pan with 1 Tbsp of water, for around 2- 3 minutes. While that's cooking, whisk together the sour cream and eggs until well combined. Once the water has evaporated, and the bean, green pepper mix is sautéed, add the egg mixture to the pan. Cook eggs until scrambled. Top with Salsa. Serving size approximately 1.5 cups. Calories: 276.9 | Fat: 10.6g | Protein: 19.6g | Carbs: 26.3g | Fiber: 6.6g Spinach and Tofu Scramble Sometimes I’ve just had enough of eggs. This recipe offers a great alternative, with excellent protein and low carbohydrates - it's a great way to start a day! Time to Prepare: 5 Minutes Time to Cook: 10 Minutes Number of Servings:1 Ingredients: 1 Tbsp margarine 1/2 cup sliced fresh mushrooms 10 cherry tomatoes, sliced 1 crushed garlic glove 1 cup fresh spinach, rinsed 1/2 block firm tofu, well pressed and crumbled 1 tsp soy sauce 1 tsp lemon juice salt and pepper to taste Easy Directions: Lightly spray a pan with cooking spray. Over a medium heat, sauté crushed garlic mushrooms and tomatoes for 2 to 3 minutes. Add crumbled tofu, spinach, soy sauce, and lemon juice. Reduce heat to low and cover, cook for 5 minutes, stir occasionally. Sprinkle with salt and pepper to taste once served. Calories: 329.9 | Fat: 18.6g | Protein: 29.6g | Carbs: 19.2g | Fiber: 6.6g It’s a Bean Wrap I love refried beans! I often add the optional salad and have this at any meal. ;-) Time to Prepare: 5 Minutes Time to Cook: 1 Minute Number of Servings:1 Ingredients: 1 whole wheat, low carbohydrate tortilla wrap – I use Cedars 1/3 cup Old El Paso fat-free refried beans 1/4 cup Kraft 2% shredded cheese Dash of hot sauce (optional) Easy Directions: Place wrap on plate and spread refried beans over the middle part of the wrap (leaving 3 edges free for wrapping). Sprinkle over the cheese and optional hot sauce. Either wrap the tortilla and cook, or leave open to cook – adding lettuce and chopped tomatoes after cooking, then wrap. Cook wrap in microwave for 40 – 60 seconds, depending on your microwave’s wattage. Tortilla should be warmed and cheese melted – the addition of the salad makes this a great anytime meal! Calories: 231| Fat: 9.7g | Protein: 18g | Carbs: 23.8g | Fiber: 10g Crispy Kale n Eggs The low calorie and carbohydrate content of Kale n Eggs means if I’m feeling extra hungry I can have extra servings, or add a piece of toast. Sometimes I save up my nutritional requirements if I know I’m having extras for lunch. I love the crispy texture of the kale and the knowledge that I’m starting my day off with greens. Time to Prepare: 3 Minutes Time to Cook: 4 Minutes Number of Servings:2 Ingredients: 2 large, fresh eggs 1/2 Tbsp butter – don't panic! 2 cups finely chopped kale leaves (no stems) Salt and pepper to taste Dash of milk Easy Directions: Mix together the two eggs with a dash of milk. Slowly melt the butter in a non stick pan. Add chopped kale, mixing to coat the leaves with butter. When the kale begins to wilt, pour over the eggs, stir, and cover the pan. Open to gently stir occasionally. Once the eggs have reached a nice consistency, serve adding salt and pepper to taste. Calories: 136.3 | Fat: 8.3g | Protein: 8.6g | Carbs: 7.8g | Fiber: 2.6g Get up and Go Oat Bran Cereal One of my favorites, I love how easy this breakfast is to make! Full of fiber, protein, and omega 3s -- it's a great way to begin your day, and I NEVER feel hungry after enjoying this breakfast. Time to Prepare: 3Minutes Time to Cook: 4 Minutes Number of Servings:1 Ingredients: 1/4 cup oat bran 1 Tbsp flax seed meal 1 Tbsp brown sugar 20 raisins 1/2 tsp vanilla or almond or coconut extract 1 cup water Easy Directions: Simply combine all ingredients into a suitable microwave safe bowl. Microwave for 4 minutes at 40% power, stirring half way through cooking. Depending on your microwave’s wattage - as with all microwave cooking - you may need to vary the water and/or cooking time. Eat! Calories: 237.7 | Fat: 5.4g | Protein: 7.7g | Carbs: 46.5g | Fiber: 8.5g Go Go - Cinnamon n Raisin Oats This has a few more calories than my usual breakfast, but is a great pick if I know I have a busy morning ahead – not just because it’s prepared the night before, but also because it keeps me going all the way till lunchtime - it really is a Go Go Breakfast! Time to Prepare: 5 Minutes – the night before J Time to Cook: None Number of Servings:1 Ingredients: 1/4 cup steel cut oats, dry 2 Tbsp rolled oats, dry 1 Tbsp milled flaxseed 1 Tbsp glazed pecans, finely chopped 1 Tbsp raisins 1 4-oz container of honey or vanilla flavored Greek yogurt 2 Tbsp fat free milk Easy Directions: Mix all ingredients together in your breakfast dish until well mixed. Cover and leave in the fridge for the night. Come morning time, simply eat! Calories: 416.7 | Fat: 8.9g |8 Protein: 21.8g | Carbs: 64.5g | Fiber: 8.8g Protein Packed Pineapple Muffins I never used to make muffins with vegetables, but now I enjoy many different varieties of muffins (not just the sweet ones). They’re yummy, convenient, and packed full of veggie power – best of all, the kids love them too! I especially like this recipe as they have an extra protein punch. Time to Prepare: 5 Minutes Time to Cook: 15 Minutes Number of Servings:24 Ingredients: 2 cups of flour 1 cup of brown sugar 1/4 cup Vanilla fat free yogurt 1 cup apple sauce ( no sugar added variety) 3 eggs 2 additional egg whites 1 ½ tsp Baking Powder 1 ½ tsp Baking Soda 4 tbsp ground flax seed meal 2 tbsp of whey protein powder – any kind 2 tsp Cinnamon 1/2 tsp of salt 1/2 cup canned crushed pineapple 1/2 cup raisins 3 cups of grated carrots Easy Directions: Pre heat your oven to 350 degrees, spray muffin tins with cooking spray and set aside Combine the eggs, yogurt, apple sauce and brown sugar in a large bowl, sift over the dry ingredients and then add the pineapple, carrots and raisins. Spoon into the muffin tins and check after 15 minutes. I’ve found in my oven they are ready, however a friend bakes hers for a few minutes extra. To tell if they are ready press your finger into the centre of the muffin, if it springs back they are ready! Bake for approx 15 minutes. Number of Servings: 24 Calories: 121.2 | Fat: 1.2g | Protein: 4.2g | Carbs: 24.2g | Fiber: 1.6g Delectable Waffles I don't know what it is about waffles but I love them! I think they’re scrumptious and I always feel like I’m cheating when I eat them…… Time to Prepare: 5 Minutes Time to Cook: 10 Minutes Number of Servings:14 Ingredients: 1 egg 2 cups Original Bisquick 1.5 Tbsp vegetable oil 1 1/3 cup skim milk Easy Directions: Combine all ingredients together until well mixed (I use a hand mixer). Lightly spray your waffle iron with cooking spray. Cook in waffle iron until ready. I like to use a low fat topping, runny honey, or fruit (such as sliced bananas or strawberries), and cinnamon to add different flavors. Calories: 97 | Fat: 4.2g | Protein: 2.6g | Carbs: 12.6g | Fiber: 0.4g Amaretto Liqueur French Toast n Strawberries Ok … I know that having liqueur in the morning could be frowned upon – but hey it’s only a small amount and you don't have to have it, do you?! Time to Prepare: 5 Minutes Time to Cook: 10 Minutes Number of Servings:2 Ingredients: 6 medium slices of Italian bread – any brand will do 1/4 cup nonfat milk 1 fl oz amaretto liqueur 1 Tbsp pure vanilla extract 2 large eggs, beaten 4 extra large strawberries, sliced Cooking spray as needed Easy Directions: Whisk milk, eggs, amaretto, and vanilla until well combined. Spray a light coating of cooking spray onto a non stick pan and heat over a medium heat. In a shallow dish, dip each bread slice into the egg mixture to coat. Place into pan and cook until egg mixture is dry, then turn over to cook other side. Serve with sliced strawberries, a small amount of runny honey, or sugar free syrup. Enjoy! Calories: 338.7 | Fat: 7.5g | Protein: 12.8g | Carbs: 45.3g | Fiber: 2.8g Vanilla Soy Milk Shake There’s nothing like chucking a few healthy things together in a blender and whipping up a yummy breakfast that you can take with you. It’s fast, easy, and you suffer NO guilt! Time to Prepare: 2Minutes Time to Cook: 2 Minutes Number of Servings:2 Ingredients: 1 cup frozen strawberries (or other berries of choice) 1 banana, fresh and peeled 2 Tbsp flax seed, ground 2 cups low fat vanilla soy milk Easy Directions: Simply place the soy milk, banana, then berries, and flax seed into a blender, blend until all of the frozen fruit has blended well (about the time it takes me to unload the dishwasher J). Pour into your best two glasses or travel mugs. In a flash, you have breakfast in a cup! Calories: 211.3 | Fat: 6.2g | Protein: 8.3g | Carbs: 32.7g | Fiber: 4.9g Pear and Brie on a Muffin I really enjoy this combination, especially on the rare occasion that I can sit down, relax, and relish the taste Time to Prepare: 2Minutes Time to Cook: 2 Minutes Number of Servings:2 Ingredients: 1 whole wheat English muffin 2 slices of pear 2 oz camembert cheese, sliced thinly Easy Directions: Cut the English muffin in two. Place one slice of pear on each muffin side, then half the cheese layered on top of the pear. Place the muffin halves under a broiler and toast for a couple of minutes. until the cheese is just melting. I also enjoy substituting a thinly sliced apple (granny is best) and brie – yum! Calories: 316.3 | Fat: 16.2g | Protein: 17.2g | Carbs: 29.7g | Fiber: 4.8g Quick - Energy Boosting Protein Smoothie Another quick breakfast for those hectic mornings. Taste can be changed just by adding a different flavoured protein powder and yogurt. Time to Prepare: 5 Minutes Time to Cook: None Number of Servings:1 Ingredients: 1/2 cup low fat vanilla or plain yogurt 1/2 cup Silk soymilk 1 scoop vanilla protein powder – can use chocolate 1/2 cup frozen fruit Easy Directions: When making smoothies with protein powder, I always like to add the milk first, then protein powder, and give that a quick whizz before adding the rest of the ingredients – just stops any lumpy bits! Add the fruit and yogurt and blend until all ingredients are thoroughly mixed. Calories: 342.1 | Fat: 5.4g | Protein: 28.7g | Carbs: 44.9g | Fiber: 2.1 Caramelized Onion, Fried Mushroom Omelette Don't panic! I know it’s got butter in it, just allow for less fat at another meal and all will be ok! Time to Prepare: 7 Minutes Time to Cook: 10 Minutes Number of Servings:2 Ingredients: 4 large fresh eggs 8 grams butter 2 cups sliced mushrooms 1 medium onion, sliced 2 fl oz low fat buttermilk 3 small scallions 5 oz freshly grated parmesan cheese Easy Directions: Sauté the mushrooms in one half of the butter, then caramelize the onions in the remaining butter. Whisk eggs and add the sliced scallions and buttermilk. Lightly spray a pan and heat over a medium heat. Pour the egg mixture then add the caramelized onions and mushrooms. Once the bottom of the omelet is cooked, flip to lightly cook other side – lovely with a side helping of baby spinach! Calories: 297.8 | Fat: 16.6g | Protein: 20.4g | Carbs: 18.6g | Fiber: 3.7g Protein Pancakes with Quinoa I love quinoa – it’s so good for you, so these pancakes make a perfect breakfast – If there are any left you can put them into zip locks and have them the next morning, or as a quick snack; they will keep in the fridge for a few days! Time to Prepare: 7 Minutes Time to Cook: 10 Minutes Number of Servings:8 x 4-5 inch Ingredients: 1/4 cup dry quinoa, cooked 6 Tbsp whey protein powder – for variation use vanilla or chocolate 1 cup whole wheat flour 2 egg whites 1 tsp soybean oil 1/2 tsp baking powder 1/2 cup soy milk Easy Directions: In a bowl, blend all ingredients together thoroughly. Lightly spray a non stick pan with some cooking spray and heat over a medium heat. Spoon 1/8 of the mixture and cook until there are bubbles in the middle of your pancake. Flip over to lightly cook the other side. I like to serve with either fruit slices, grated apple, banana and chopped walnuts, or runny honey. Calories: 106 | Fat: 1.5g | Protein: 8.6g | Carbs: 14.4g | Fiber: 2g No Bake Easy n Healthy Muesli With no baking, this muesli is a delicious morning start. Add the milk of your choice, almond or soy milk will make it sweeter, as will soaking it overnight! Time to Prepare: 10 Minutes Time to Cook: None Number of Servings: 3 x 1 cup each Ingredients: 3/4 cup oats 1/2 cup wheat flakes 1/4 cup rye flakes 1/3 cup dates, chopped 3/8 cup raisins 1/4 cup almonds, sliced 1/4 cup cashews or walnuts 3 Tbsp sunflower seeds Easy Directions: This is a really simple muesli – Just mix all the ingredients together and you’re done! I love getting the kids to help me; they can mix it themselves, adding the different dried fruits and nuts that they enjoy – they seem to always enjoy the food that they make more! Get them to use their imaginations and add other ingredients, to concoct their own favourite muesli recipes! Makes about 3 cups Calories: 406.4 | Fat: 7.1g | Protein: 8.5g | Carbs: 96.5g | Fiber: 10.5g Ricotta Pancake Base Time to Prepare: 10Minutes Time to Cook: 5 Minutes Number of Servings:3 Use this as the basic recipe for ricotta cheese pancakes, then add fruit and spices to suit your taste buds. Ingredients: 1/2 cup ricotta cheese – we used the part-skim version 2 Tbsp whole wheat flour or if you prefer whole grain pancake mix 1 egg 1 tsp vanilla extract spices, fruit or spreads to taste Easy Directions: Mix all ingredients together and cook 1/3 of the mix on a hot, lightly sprayed pan Add fruit and spices to suit your tastes. Here are some of my family’s favourites: Sliced strawberries and a small amount of runny honey. Sliced bananas and a tsp of peanut or almond butter. Dollop of low fat jam. Cinnamon mixed with ¼ tsp sugar. Calories: 79.3 | Fat: 3.8g | Protein: 5.4g | Carbs: 4.8g | Fiber: 0.5 Pecan Nut and Zucchini Mini Muffins I had never really cooked with pecan nuts before, but they add a lovely flavor to these zucchini muffins. Experiment with other nuts for a varied taste. Time to Prepare: 10 Minutes Time to Cook:8 Minutes Number of Servings:36 Ingredients: 2 cups shredded zucchini 1 cup whole wheat flour 1 cup white flour 1/2 cup sugar 1/2 cup brown sugar 1 Tbsp vital wheat gluten 2 tsp baking powder 1 tsp baking soda 1 tsp salt 2 eggs 1/2 cup oil 1 cup chopped pecans (optional) Easy Directions: Preheat oven to 350 °F. Lightly spray mini muffin tray with cooking oil. Combine all dry ingredients together in a bowl. In a separate bowl, mix wet ingredients, including zucchini. Add wet ingredients to dry, lastly add chopped pecan nuts and mix until just combined. Spoon muffin mix into pans and bake for 6-8 minutes – keep a close eye on them as they burn fast – don't ask me how I know. Calories: 94 | Fat: 5.3g | Protein: 2.2g | Carbs: 10.9g | Fiber: 1.1g Cheesy Egg Pita This is one of those breakfasts that at some stage you just have to have – don't worry you won’t feel guilty with this one either - yummy with a good punch of protein! Time to Prepare: 5 Minutes Time to Cook: 5 Minutes Number of Servings:1 Ingredients: 1 whole wheat pita pocket 1 wedge Laughing Cow Light Original Swiss Spreadable Cheese, or similar 2 large eggs Salt to taste Easy Directions: Cook eggs sunny side up with soft egg yolks. As they are cooking, wrap one pita in a paper towel and microwave for 20- 30 seconds. Remove hot pita from microwave and, while hot, spread the cheese over the top. Place your eggs on top, over the cheese spread. Eat while hot! Calories: 395.2 | Fat: 17.8g | Protein: 21.3g | Carbs: 38g | Fiber: 4.7 Waffled Waffles Ok, so I love my waffles, as you know. This recipe is great, as it has no added sugar and uses whole wheat flour. Just make sure you don't overdo it with the toppings! Time to Prepare: 10 Minutes Time to Cook: 3 Minutes Number of Servings:8 x 7 inch waffles Ingredients: 1-3/4 cup whole wheat flour 2 tsp baking powder 1 tsp cinnamon 2 eggs 1-3/4 cup skim milk (add 2 extra tablespoons if you want to make pancakes) 1/2 cup unsweetened applesauce or mashed bananas 1 tsp vanilla extract Easy Directions: Mix together flour, baking powder, and cinnamon in a large bowl. In another bowl, whisk the eggs, add the milk, vanilla, and applesauce or mashed bananas. Add this wet mix to the dry flour mixture and combine. Spray your waffle iron with a non fat cooking spray and then pour 1/8 of the batter in per waffle. Cook for around 3- 5 minutes, depending on your waffle iron. Quick tip: these can be frozen for a quick breakfast or snack and reheated easily in a toaster. Top with sliced fruit, berries, or peaches with a dollop of Greek yogurt or maple syrup. Variation - throw in a handful of chopped pecans just before pouring into waffle iron. Calories: 133.8 | Fat: 1.7g | Protein: 6.9g | Carbs: 23.3g | Fiber: 3g Parmesan and Herb Frittata Time to Prepare: 5 Minutes Time to Cook: 15 Minutes Number of Servings:4 Ingredients: 6 large eggs, lightly beaten 1/2 cup parmesan cheese, grated 1/4 tsp salt 1/2 tsp pepper 1 Tbsp olive oil 1/2 onion, chopped fine 2 Tbsp minced fresh parsley, dill, tarragon, and/or mint Easy Directions: Preheat oven to 350 °F In a medium bowl, whisk the eggs, grated parmesan cheese, herbs, and seasoning together Heat the olive oil in a non stick, oven proof pan, and lightly sauté the onion for around 4 minutes until soft and clear. Add the egg mixture to the onions and lightly mix. Once the eggs on the bottom are firm, start gently pulling the cooked eggs back from one side while tilting the pan -this will allow any uncooked egg mixture to fall into that side of the pan and cook. Continue with this until all the egg mixture is mostly set -- around 2 minutes. Transfer the pan to the middle rack of the oven. Bake until the egg on top is set and dry to the touch -- approx 3 minutes. Calories: 183.7 | Fat: 13.1g | Protein: 12.5g | Carbs: 2.8g | Fiber: 0.4g Yummy Raisin and Oatmeal Cookies Your kids will love this one and so will you – what a treat, cookies for breakfast! Best of all, this is a great breakfast treat to have in the freezer and bring out for a fast, low fat breakfast on the go! Time to Prepare: 8 Minutes Time to Cook: 12 Minutes Number of Servings: 5 giant cookies Ingredients: 1/3 cup whole wheat flour 1 cup oatmeal 1/3 cup unsweetened applesauce 1/4 cup sugar 1/2 tsp baking soda 2 tsp cinnamon 1/4 cup raisins 1 egg white 1/2 tsp vanilla extract Easy Directions: Preheat oven to 365°F In one bowl, mix together the dry ingredients excluding the raisins. In another bowl, whisk together applesauce, vanilla, sugar, and egg. Add the dry ingredients into the wet, then add the raisins, mix until well combined. Shape into 5 cookies, about 1/4" thickness, and place on a cookie baking sheet. Bake cookies on middle rack at 365 °F for 10 minutes. Remove from oven and let cool for 5 minutes, then turn the cookies upside down and bake for another 2 minutes. Quick tip: for a less gooey cookie, chill dough for 15-30 minutes. Variation : use other fruits and nuts instead of the raisins. Calories: 157.4 | Fat: 1.2g | Protein: 4.7g | Carbs: 33.6g | Fiber: 3.2g Cottage Cheese Crunch This high protein, low fat breakfast is great when you only have 5 minutes and feel like a cold breakfast – doesn't get any easier then this! Time to Prepare: 5 Minutes Time to Cook: None Number of Servings:1 Ingredients: 1/2 cup peaches in light syrup, drained 1/2 cup 1% non fat cottage cheese 1/2 cup Raisin Bran cereal Easy Directions: In a large cup, layer peaches, cottage cheese, and cereal. Enjoy immediately, or cover and keep in fridge until you’re ready to eat. Variation: Use berries in place of peaches, or blend non fat berry yogurt with the cottage cheese, for a tasty alternative. Calories: 227.7 | Fat: 1.8g | Protein: 16.7g | Carbs: 39.8g | Fiber: 5.1 Apple n Pumpkin Sweet Waffles As I mentioned when I started out on this journey, I would never have thought about adding veggies to my baking. But now I’ve learnt how to make sure my family gets the extra vitamins and fiber benefits that these veggies provide. Time to Prepare: 6 Minutes Time to Cook: 4 Minutes Number of Servings:3 (makes 6 waffles, 2x each serving) Ingredients: 1 cup whole wheat pastry flour 1/2 tsp ground cinnamon 1/2 tsp ground nutmeg 1 1/2 tsp baking powder 2 Tbsp brown sugar 2 organic eggs 1 medium apple, finely chopped 1/2 cup pumpkin puree (fresh or canned) Easy Directions: Preheat and spray your waffle iron with non fat cooking spray. Mix all the dry ingredients together in a small bowl. In a separate bowl, blend together the eggs and sugar -- add this to the dry ingredients, then fold in half the chopped apple and the pureed pumpkin. Stir until well combined – this will be a moist and thick waffle batter. Cook waffle batter in your waffle iron – use around 1/4 cup of batter per waffle, cook until light brown. Garnish the waffles with the remaining apple, and either real maple syrup or runny honey. Calories: 256.3 | Fat: 4.3g | Protein: 9.7g | Carbs: 49.3g | Fiber: 7.7g Oh Yummy - Peanut Butter Granola Wow! When I discovered this recipe, I couldn't believe my luck – it’s one of those dishes that I cook up a double batch once a week, which only takes 20 minutes, and then I store the rest in the pantry for a quick and easy breakfast that all the family loves! Time to Prepare: 5 Minutes Time to Cook: 15 Minutes Number of Servings:6 Ingredients: 2 1/4 cup oats 1/2 cup flour 1/2 tsp baking soda 1 tsp pure vanilla 3 to 5 Tbsp vegetable oil 1/3 cup peanut butter 1/4 cup brown sugar Optional add ins – not included in nutritional info: 1/2 cup chocolate chips, or 1 cup mixed peanut butter with chocolate chips Easy Directions: Preheat oven to 350 degrees. In a large bowl, mix together the oats, flour, and baking soda. Add the vanilla extract then add the peanut butter and vegetable oil -- mix well. Combine with the brown sugar – if you’re adding the optional ingredients, fold them in now. This mix will be quite chunky and dry. Spoon the granola into a square 8 inch cake pan. Bake until lightly brown (around 15 minutes). Let it cool completely before storing in an air tight container – this mix will keep for at least a week, although ours never lasts that long! Calories: 360.3 | Fat: 17.3g | Protein: 10.1g | Carbs: 44g | Fiber: 3.9 Delish Choc n Peanut Breakfast If you’re like me and love a chocolate treat, then you will love this recipe and enjoy a delicious breakfast treat! Time to Prepare: 5 Minutes Time to Cook: 4 Minutes Number of Servings:1 Ingredients: 1 packet Swiss Miss diet cocoa 1 tbsp low fat peanut butter 1/2 rolled oats pinch of salt Easy Directions: In a medium sized, microwave safe bowl, whisk together oats, peanut butter, and cocoa, with a pinch of salt until well blended. Microwave on high power for 2:30 to 3 minutes. Carefully stir, serve while hot. Calories: 256 | Fat: 3.9g | Protein: 9.1g | Carbs: 37.6g | Fiber: 4.8g Scrumptious Cheesecake Pancakes Time to Prepare: 10 Minutes Time to Cook: 6 Minutes Number of Servings:2 Ingredients: 2 large eggs 4 oz cream cheese Splenda - to taste 1/2 tsp ground cinnamon 1 Tbsp flaxseed meal (ground flaxseed) Easy Directions: Separate the eggs, and beat egg whites in a clean, dry bowl with an electric mixer until stiff peaks form. In a separate large bowl, beat the cream cheese until smooth, add the egg yolks, sweetener, cinnamon, and flaxseed meal -- then beat again. Fold in egg whites. Lightly grease a large, heavy fry pan with butter and heat over a medium to low heat. Spoon approx ¼ cup of batter for each pancake, and cook until top side bubbles -then flip the pancake and cook second side. Quick tip: cook over a low heat so that the butter doesn't burn. Serve by themselves or with sliced fruit, low calorie jam, or runny honey. Calories: 293.5 | Fat: 26.4g | Protein: 11.1g | Carbs: 2.1g | Fiber: 1.3 Fast Flaxseed Muffin This is a really fast, easy muffin recipe with a good protein content to start your day. Time to Prepare: 3 Minutes Time to Cook:1 Minute Number of Servings:1 Ingredients: 1 tsp butter 1 egg, slightly beaten 1/4 cup ground flax meal 1/2 - 1 tsp ground cinnamon 1/2 tsp baking powder 2 tsp Splenda Easy Directions: Spray a microwave safe mug with non fat cooking spray, add butter, and microwave for just a few seconds to melt it. Add all ingredients to the mug, stir, and microwave for 45 – 60 seconds. You really need to experiment with this recipe and your microwave, as microwaves are so variable with their cooking times. Once cooked, turn out onto serving dish Optional: adding chopped walnuts or pecan nuts makes a nice addition. Calories: 238.7 | Fat: 18.2g | Protein: 12.3g | Carbs: 12.4g | Fiber: 9.2 Egg in the Hole Nice and easy, with a good combo of carbohydrate and protein. Time to Prepare: 10 Minutes Time to Cook: 4 Minutes Number of Servings:1 Ingredients: 1 slice whole wheat bread 1 large egg non fat cooking oil spray small cookie cutter or glass Easy Directions: Spray non fat cooking oil over a non stick fry pan and heat over a medium heat. Use the cookie cutter, or a glass, to cut out a hole in the centre of the bread. Once pan is heated, place bread into pan and crack the egg into the centre, cook for a few minutes and then flip to cook other side. Season with salt and pepper Calories: 234.7 | Fat: 12.8g | Protein: 11.1g | Carbs: 18.7g | Fiber: 2.1 Tasty Couscous n Raisin Breakfast Time to Prepare: 5 Minutes Time to Cook: 15 Minutes Number of Servings:8 Ingredients: 3 cups soy milk 1/4 cup raisins 1/4 cup sugar 2 tsp margarine 1 cup couscous 1 tsp vanilla cinnamon for sprinkling on top Easy Directions: In a saucepan, bring the milk, sugar, raisins, and margarine to a boil -- then remove from heat. Stir in vanilla and couscous, cover and let stand for 5 minutes. Sprinkle with cinnamon and serve warm or cold. Calories: 156.4 | Fat: 3.2g | Protein: 7.1g | Carbs: 31.3g | Fiber: 2.2g Perky Mocha Coffee Smoothie So this one isn’t for the kids, but it's a great, quick pick-me-up for a sluggish morning. Time to Prepare: 5 Minutes Time to Cook: None Number of Servings:1 Ingredients: 1 small banana 1 3/4 cup non-fat milk 1/2 serving hot cocoa Miss Swiss diet 2 grams instant coffee powder 5 ground almonds Easy Directions: Place all ingredients into a blender and blend until smooth. Pour into your favourite glass, relax and enjoy! Calories: 211.1 | Fat: 3.9g | Protein: 10.2g | Carbs: 36.7g | Fiber: 3.7g Fabulous Pecan and Oat Waffles Time to Prepare: 10 Minutes Time to Cook: 5 Minutes Number of Servings:4 Ingredients: 1/2 cup chopped pecans or walnuts 2 cups old-fashioned oatmeal 2 Tbsp canola oil 1/2 tsp salt 2 1/4 cups water 2 Tbsp brown sugar Easy Directions: Simply place all ingredients into a blender and blend until thoroughly mixed – let sit while the waffle iron warms up - the batter will thicken slightly. Spray the waffle iron with non fat cooking spray and spoon ¼ of mixture into each waffle, bake until cooked -- around 5 minutes, but time will vary depending on your waffle iron. Optional: top with a low fat topping or sliced strawberries and a dollop of Greek yogurt. Calories: 344 | Fat: 20.6g | Protein: 6.5g | Carbs: 35.7g | Fiber: 5.4g Belgian Vanilla Waffles This waffle recipe is a favourite with the kids and a great, fun way to get them helping out in the kitchen. Time to Prepare: 10 Minutes Time to Cook: 5 Minutes Number of Servings:8 Ingredients: 2 cups flour 2 Tbsp sugar 2 tsp baking powder 3 eggs 1 Tbsp oil – vegetable 2 tsp vanilla 2 cups milk 1 pinch salt Easy Directions: Separate eggs whites from egg yolks, put into separate cups or bowls. Mix all the dry ingredients with the oil, milk, and egg yolks in a large bowl. In a separate bowl, beat egg whites and salt until they form stiff peaks, fold in vanilla, and then gently fold egg whites into the batter mix. Heat waffle maker and spray with non stick cooking spray. Divide mixture and cook 8 waffles for 2 – 5 minutes. Calories: 199.4 | Fat: 4.5g | Protein: 8.2g | Carbs: 29.7g | Fiber: 0.8g Tasty Spinach n Pepper Frittata I love frittatas, and this recipe is super tasty, plus it’s full of protein and flavour! Time to Prepare: 10 Minutes Time to Cook: 9 Minutes Number of Servings:4 Ingredients: 6 eggs 3 cups spinach 1 cup onion, chopped 1/4 cup red bell pepper, chopped 1/4 cup yellow bell pepper, chopped 2 Tbsp garlic powder (or to taste) 1/4 cup feta cheese 2 Tbsp olive oil 2 Tbsp water Easy Directions: Preheat oven to broil – high heat. Beat the eggs with 2 Tbsp of water, combine the feta to mix. Sauté the onion and peppers until soft in a non stick. oven proof pan, with 2 Tbsp of olive oil. Add spinach to onions, and cook until moisture from the spinach is gone. Once moisture from spinach has evaporated, combine with egg mixture and then pour back into the pan -- cook for 3 minutes over a medium heat. If pan is not non stick, then lightly spray with cooking spray before re-pouring egg mixture. Place under broiler for 3-4 minutes, to set the top of the frittata. Cut into 4 pieces and serve warm or cold. Calories: 238.1 | Fat: 16.6g | Protein: 12.8g | Carbs: 10.1g | Fiber: 2g Chocolate n Peanut Balls This is another favourite in our family and the kids love to make them! Time to Prepare: 15 Minutes Time to Cook: 5 Minutes Number of Servings:15 Ingredients: 1/4 cup chocolate chips 1/4 cup honey 1/4 cup peanut butter 1/2 cup rolled oats 1/4 cup sliced almonds 1/8 cup flaxseed 1/8 cup sesame seeds Easy Directions: Combine honey and peanut butter in a small saucepan -- heat until melted. Take off heat and mix in all remaining ingredients. Stir consistently until chocolate is melted. Roll into 15 even balls and refrigerate until required. Quick tip: these chocolate peanut balls can be kept in the freezer and pulled out when required. Calories: 89.8 | Fat: 5.2g | Protein: 2.6g | Carbs: 11.8g | Fiber: 1.7g Banana n Peanut Butter Breakfast Wrap This is another great combo of protein and carbohydrates to start the day with, it's a fast and easy start to the day that's surprisingly very satisfying. It’s also another easy breakfast for even young kids to make on their own. Time to Prepare: 2 Minutes Time to Cook: None Number of Servings:1 Ingredients: 1 low carbohydrate tortilla wrap 1 small fresh banana 1 Tbsp low fat, smooth peanut butter Easy Directions: Simply spread the low fat peanut butter over the whole wheat wrap. Peel the banana and roll it in the wrap. Enjoy! Calories: 265.8 | Fat: 10.6g | Protein: 10.0g | Carbs: 37.8g | Fiber: 11.4g Quick Peanut n Banana Smoothie I was really surprised at how filling this smoothie is; it’s great for those mornings when you wake up hungry – it keeps me going on my busiest of days! Time to Prepare: 2 Minutes Time to Cook: None Number of Servings:1 Ingredients: 1 medium banana 2 Tbsp low fat, smooth Peanut Butter 1 cup nonfat milk ice - optional Easy Directions: Blend all ingredients together in blender until smooth. Serve in a large glass. Calories: 376.3 | Fat: 12.1g | Protein: 17.5g | Carbs: 53.6g | Fiber: 4.7g Wishing you Much Success ……… Lisa Richards Pick up more Books in the Series at AmazonHigh Protein Vegetarian Lunch Recipes http://www.amazon.com/dp/B0086W84P2 Download more eBooks here: http://avaxhome.cc/blogs/ChrisRedfield