Monthly Archives: January 2012

Deliciously Happy Energy Bowl

forkkinfe_barOption 1

½ cup uncooked rolled oats
½ cup soymilk, almond milk, skim milk or low fat milk
½ cup of fruit (any combination of fruit: blueberries, strawberries, blackberries, kiwi, papaya, mangoes)
1/4 – 1/3 cup super food topper (any combination of nuts, seeds, and low sugar dried fruits such as unsalted almonds, cashews, walnuts, pumpkin seeds, sunflower seeds, dates, low sugar cranberries, papaya)

Method for Option 1:
The night before combine uncooked oats and milk in a container and place in the refrigerator. Dice up a combination of fruit and store in the refrigerator.

Super Food topper: Chop into bite size pieces unsalted almonds, cashews, walnuts, and dates, add to it whole dried cranberries, pumpkin seeds, sunflower seeds measure out ¼-1/3 portion and place in a Ziploc snack bag in 5 separate bags for the work week.
In the morning take oats out of the refrigerator, add the fruits and add the super food topper. Enjoy!

Option 2
1 cup plain low fat Greek yogurt
½ cup of fruit (follow directions from option 1)
¼-1/3 cup super food topper (follow directions from option 1)
Add Agave nectar to your liking.

Method for Option 2:
The night before, measure out one cup of plain low fat Greek yogurt and place in the refrigerator. Place ½ cup of any fruit combination of choice in another container and place in the refrigerator. In the morning take the yogurt out of the refrigerator, add fruit mixture, and add the super food topper and agave nectar to taste. Enjoy!


Deliciously Wrapped

forkkinfe_bar1 whole green, yellow, or red bell pepper
¼ onions
1tsp canola oil
¼-1/3 cup unsalted black beans
¼ avocado
Raw spinach as much as you like
1 whole egg plus 1 egg white
1 100% whole grain tortilla wrap
Low fat shredded cheese of your choice

The night before place canola oil in a pan, sauté diced onions and diced bell peppers until soft, add drained and rinsed black beans to the mixture and stir together until beans and bell pepper mixture are thoroughly combined. Place cooked mixture in a container. Using the same pan scramble one whole egg and one egg white. Place bean mixture and scrambled egg on the tortilla, add diced avocado, spinach, and sprinkle with your favorite low fat shredded cheese, fold tortilla like a burrito. Wrap burrito in a foil and place in the refrigerator. Enjoy in the morning as you drive to work.

Other protein options (if you want to replace scrambled eggs):
Hard boiled egg-1 whole and 1 egg white
2-3oz portion Grilled salmon
2-3oz portion Grilled chicken

Deliciously Vibrant Smoothie


¼ cup raw walnuts
4 whole fresh strawberries
2 celery sticks
2 carrots
1 whole apple
1 banana
1 tablespoon flax meal or wheat germ
½ cup water
½ cup orange juice

The night before place all the ingredients in a blender, blend until smooth, pour it into your to-go cup, put it in the refrigerator overnight, and in the morning, just grab and go. Enjoy!


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