Banana soy milk smoothie:

12 oz. of low fat vanilla soy milk
1 medium banana
dash of nutmeg
ice cubes

Add all ingredients to a blender and process until smooth.

1 serving= 267 cal; 3g fat; 7g protein; 4.5 WW points

Crustless Spinach Quiches
1 pkg. ~10 oz. of spinach
2 egg beater cups= 4 eggs
1/4 cup of cheese of your choice
any other veggies you want (or bacon, tofu, whatever your into)

Stir up together, put into your non-stick muffin tins, and cook at 350 F for 20 min.

Chris

Banana Oatmeal

1/2 banana, sliced
1/3 cup old-fashioned or steel cut oats
1 T. ground flax
1/2 t. cinnamon
1 t. splenda

Layer ingredients in above order, starting with banana, in a microwave-safe bowl. Add 2/3 cup water; do not mix. Cook on high in microwave 3 min. and let set a couple of minutes. Stir and enjoy!

Yummy 4 point (WW) breakfast. You can use soy or skim milk in place of the water if you prefer a creamier texture. Just be sure to add the points for it.

Ingredients:

2 cups uncooked rolled oats (quick cooking or regular)
2 cups coarsely chopped fresh peaches, partially peeled
1 1/2 cups apple juice
8 ounces vanilla or peach nonfat yogurt
3/4 tsp. nutmeg

Mix all of the ingredients together in a large bowl. Cover with a lid or plastic wrap and refrigerate 8 hours or overnight.

Serve muesli cold and uncooked and topped with fresh berries of your choice. The muesli may be stored covered in the refridgerator for up to three days.

NB* I use unsweetened apple juice and non-fat sugar-free yogurt to cut down on some calories and sugar content

Ingredients
3/4 cup wholewheat pastry flour
1 tsp baking powder
1/4 tsp salt
1/2 cup mashed tofu (4oz)
2 tb applesauce or mashed banana
2 tb honey
1/3 cup maple syrup
1 tsp vanilla
1/4 cup unsweetened cocoa or carob powder

Preheat oven to 350o.

Combine dry ingredientsin a large bowl. Combine wet ingredients in a seperate bowl. Add the wet mixture into the dry mix slowly while blending together with a mixer on low speed, mix until smooth and no lumps.

Spread batter in an 8" square pan sprayed lightly with cooking spray. Bake 20-25 minutes or until a toothpick comes out clean - make sure you don't overbake them.

Let cool in pan about 10 minutes and then cut and enjoy!

Makes 16- 2" brownies.

(originally posted by TobeyToe)

1 cup cooked rice
1/2 cup skim milk
2 tbs raisins
1 tbs sugarfree jam
1 tsp vanilla extract
1 tsp cinnamon

Combine all ingredients and microwave for 1 - 2 minutes.

(originally posted by TobeyToe)
2 Servings

1/2 cup whole wheat flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon honey
pinch salt
1/4 cup plain nonfat yogurt
1/4 cup skim milk
1/2 teaspoon vanilla
1 egg white
1/2 cup blueberries

Mix together dry ingredients. Add yogurt and milk, blend well. Beat egg whites until frothy, mix in. The batter should be thin enough to pour but not runny. Add a little more milk if necessary. Fold in blueberries

Lightly spray a nonstick skillet with cooking spray and heat over medium. Once hot, ladle the batter onto skillet. Let heat until you see little bubbles rise to the top and the sides start to dry. Flip once and let cook until the middle is done.

Amount Per Serving
Calories 173 Calories from Fat 7
Percent Total Calories From:
Fat 4% Protein 20% Carb. 76%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 1%
Saturated Fat 0 g 1%
Cholesterol 1 mg 0%
Sodium 1524 mg 64%
Total Carbohydrate 33 g 11%
Dietary Fiber 1 g 4%
Sugars 0 g
Protein 9 g

(originally posted by TobeyToe)
Makes 2 servings

1 large potato, baked and cubed (left overs are perfect for this)
1 package lite silken tofu, crumbled
1/2 C Onion, chopped
1/4 C red bell pepper, chopped
1 C mushrooms, sliced
Pinch turmeric
3 Tbsp salsa
salt and pepper to taste

Saute scallions, mushrooms and red pepper using cooking spray. Add the cubed baked potato and cook a few minutes longer. Add the crumbled tofu, turmeric, salt and pepper and cook until heated through. Add the salsa.

(originally posted by TobeyToe)

No cooking required!

1 cup old-fashioned rolled oats
1 cup skim milk
1 Tbs raisins
½ tsp ground cinnamon
1 cup diced seasonal fruit (optional)

In a cereal bowl, combine the oats, milk, raisins, and cinnamon. Cover and refrigerate overnight. In the morning stir in fresh fruit if you desire, and breakfast is ready! Serve chilled.

(originally posted by TobeyToe)
(serves 1)

¾ cup plain nonfat yogurt
1 cup chopped fruit (pear, pineapple, banana – the riper the better)
½ tsp vanilla
1 tsp sweetener (optional)

Place ingredients in blender and process until smooth

(originally posted by TobeyToe)
Serves 1

1/3 cup oatmeal, uncooked
2/3 cup water
1/2 tsp. sugar substitute
1/4 tsp. cinnamon
1/4 apple, chopped
1 tsp. currants or raisins
1 tsp. chopped walnuts
1/4 cup skim milk

Combine all ingredients, except milk, in a microwave-safe bowl. Microwave on High 2 minutes. Serve with milk.

Ingredients (you can use vegan versions if you prefer):

2-4 cups pot of your favorite coffee
2-4 cups vanilla soymilk
Green and Blacks organic hot chocolate mix
agave nectar or Stevia
non-dairy whipped cream (or regular if you like)
allspice

Directions:

1 - Make a 2-4 cups pot of your favorite coffee.

2 - In pot on stove, make old fashioned hot cocoa by heating up 2-4 cups of vanilla soy milk. Mix in Green and Blacks Organic Hot Chocolate mix stir until blended in letting the milk come to the boiling point, mix in a swirl of agave nectar or Stevia and a dash of allspice. Stir thoroughly.

3 - In mugs, mix 1/2 coffee with 1/2 hot chocolate.

4 - Top off with non-dairy whipped cream topping of your choice (cinnamon, nutmeg, allspice or grated vegan chocolate)

Serves 8

Ingredients:

1, 2, or 3 shots of coffee (your choice), previously brewed and chilled
1 cup ice
2 cups vanilla soymilk
1 tablespoon *fructose--or more, to your liking or Davinci flavoured syrup
a dash of cinnamon or cocoa powder (optional)

Directions:

Place ice in tall glass, then pour the coffee, the fructose(or syrup), and soy the milk over ice. Stir until all ingredients are well mixed.

Serves: 1

A very simple green smoothie:

2 cups watermelon chunks
1 sliced, frozen banana
2 handfuls of spinach

Blend until smooth

Makes roughly 3 cups, only 200 Calories, fat free and refreshing! Use less watermelon for a thicker, sorbet-like texture.

This is an oatmeal recipe that I loved to eat before I went to college and gained the freshman 30. It's fairly high in calories but it's also incredibly filling and will control your appetite all day. I used to eat it every morning and maintained a weight of ~105 lb for several months.

1/4 cup oats
1/2 cup milk or milk substitute
2 tbs peanut butter (this recipe is for true peanut butter lovers!)
2 tbs raisins
salt and cinnamon to taste
optional: a banana, apple, or pear, sliced into bite-sized pieces

Heat the milk on medium-high heat until it begins to bubble. Then reduce the heat to medium and pour in the oats, peanut butter, raisins, salt, cinnamon, and fresh fruit if using. Stir constantly until the mixture thickens to a consistency similar to sticky rice and the bubbling stops.