100% Healthy Recipes compliments of www.SimplyFitter.com

**Welcome to my 100% HEALTHY Recipes!**
I don't know about you, but I'm not satisfied by small portions of food. Even at a petite 5' 3", my appetite is that of a much larger person! This, combined with the slowing metabolism of middle age and a pesky sweet tooth, could very easily make me gain unwanted pounds in a heartbeat. My solution? Regular exercise and a diet comprised of low glycemic high fiber/protein foods that fill me up and control my appetite and cravings for sweets. To meet my needs, I've created some recipes I call 100% HEALTHY . Because ALL the ingrediants are healthy (wholegrains, soy protein, healthy fats, antioxidants, etc.), I'm able to minimize sodium, unhealthy fats, empty calories, and all kinds of chemicals that are so prevalent in our over-processed foods. At an age when many people are already on medicines for hypertension, high cholesterol, and Type 2 diabetes - I'm not. I hope to avoid office visits, expensive medicines and unpleasant side effects as long as I can.. I know what you're thinking... food that nutritious must be gross. Wrong! The beauty of my recipes is the option to flavor them as desired. Besides helping you avoid the chronic diseases caused by our American lifestyle, they're also very inexpensive and have no side effects! Okay, there may be one side effect... gas and bloating until your digestive tract gets accustomed to the healthy doses of fiber. To avoid this embarassing condition, start with small portions of the high fiber recipes and/or take some "Beano" per the directions. Also, remember to drink plenty of clear liquids like water. If you add lots of fiber to your diet and don't drink enough liquid for the fiber to absorb, you cause constipation rather than avoiding it. In addition to being healthy and inexpensive, my recipes require minimal ingrediants and preparation. I hope to add more recipes over time, and would love to include healthy recipes you'd like to share! Just email the recipes to me. I'd also like to suggest you visit the American Institute for Cancer Research for some wonderful nutrition information. You can download pamphlets for free and order publications online. P.S. The easiest way to print my recipes is to copy and paste what you'd like.

100% Healthy Recipes compliments of www.SimplyFitter.com

        100 % HEALTHY Multigrain and Protein Cereal
Cereals

Mix together in lidded container and store in refrigerator:
2 cups oat bran
1 cup wheat bran
1 cup soy protein isolate
1/3 cup ground flaxseed

For one 1 2/3 cups cooked serving as pictured:

Low Fat Granola vs.  Hot Multigrain Cereal
2/3 cup    1 2/3 cup
220 cal. (no milk) 200 calories
Carb 42 g        27 g
Fat 3 g 4 g
Prot. 5 g       17 g
Fiber 3 g 10 g

Add 2/3 cups cereal and 1 3/4 cups water to large cereal bowl
(as shown). Microwave on HIGH for 2 -3 minutes, depending
on wattage. Stir until smooth. Cook again until cereal is about to
boil over (about 30 seconds). Stir. Repeat as needed. Let sit, to
cool and thicken, for several minutes.
I flavor my cereal by adding cinnamon and non-caloric sweetener.
Then I add 2 - 3 TBS canned pumpkin for a dose of those healthy
alpha- and beta carotenes. I also add a teaspoon of extra-virgin
olive oil for some healthy fat since my diet is very low in fat. You
could also substitute a cholesterol-lowering vegetable oil spread like
Take Control for the Butter Buds and olive oil. The beauty of this
recipe is that you can add whatever you want to make it taste great!
(The cereal itself is very bland.)
Try adding raisins and walnuts. Have fun with it!

**100 % HEALTHY Multigrain and Protein Cereal**
	Mix together in lidded container and store in refrigerator: 2 cups oat bran 1 cup wheat bran 1 cup soy protein isolate 1/3 cup ground flaxseed For one 1 2/3 cups cooked serving as pictured:
Low Fat Granola vs. Hot Multigrain Cereal 2/3 cup 1 2/3 cup 220 cal. (no milk) 200 calories Carb 42 g 27 g Fat 3 g 4 g Prot. 5 g 17 g Fiber 3 g 10 g	Add 2/3 cups cereal and 1 3/4 cups water to large cereal bowl (as shown). Microwave on HIGH for 2 -3 minutes, depending on wattage. Stir until smooth. Cook again until cereal is about to boil over (about 30 seconds). Stir. Repeat as needed. Let sit, to cool and thicken, for several minutes. I flavor my cereal by adding cinnamon and non-caloric sweetener. Then I add 2 - 3 TBS canned pumpkin for a dose of those healthy alpha- and beta carotenes. I also add a teaspoon of extra-virgin olive oil for some healthy fat since my diet is very low in fat. You could also substitute a cholesterol-lowering vegetable oil spread like Take Control for the Butter Buds and olive oil. The beauty of this recipe is that you can add whatever you want to make it taste great! (The cereal itself is very bland.) Try adding raisins and walnuts. Have fun with it!

100% Healthy Recipes compliments of www.SimplyFitter.com

100% HEALTHY Guilt-free Cheesecake
12 TBS lowfat granola
   3 - 6oz Kroger CarbMaster vanilla yogurts
   8 oz. nonfat cream cheese
   1/2 cup lowfat buttermilk
   1 - 1/4 oz. envelope unflavored gelatin
1 cup lowfat whipped topping, thawed

Storebought vs.    Guilt-free
420 calories 170 calories
Carb 38 g 19 g
Fat 28 g 1.5 g
Prot.5 g    16 g

   Let cream cheese soften at room temperature. Spread cereal
on bottom of 10" pie plate or put 2 TBS each into 6 small bowls.
Measure buttermilk into glass measuring cup and stir in gelatin;
microwave until barely hot and stir again to dissolve gelatin. Pour
into large mixing bowl and add cream cheese and yogurts. Blend
with electric mixer. Stir in whipped topping by hand. Pour batter into
pie plate or bowls and chill until firm. Top with berries or other fruit
for even more delicious flavor and healthy nutrients!
(1 serving equals 1/6 of the large pie or 1 bowl.)

**100% HEALTHY Guilt-free Cheesecake**
	12 TBS lowfat granola 3 - 6oz Kroger CarbMaster vanilla yogurts 8 oz. nonfat cream cheese 1/2 cup lowfat buttermilk 1 - 1/4 oz. envelope unflavored gelatin 1 cup lowfat whipped topping, thawed
Storebought vs. Guilt-free 420 calories 170 calories Carb 38 g 19 g Fat 28 g 1.5 g Prot.5 g 16 g	Let cream cheese soften at room temperature. Spread cereal on bottom of 10" pie plate or put 2 TBS each into 6 small bowls. Measure buttermilk into glass measuring cup and stir in gelatin; microwave until barely hot and stir again to dissolve gelatin. Pour into large mixing bowl and add cream cheese and yogurts. Blend with electric mixer. Stir in whipped topping by hand. Pour batter into pie plate or bowls and chill until firm. Top with berries or other fruit for even more delicious flavor and healthy nutrients! (1 serving equals 1/6 of the large pie or 1 bowl.)

100% Healthy Recipes compliments of www.SimplyFitter.com

  100 % HEALTHY High Protein Wholegrains
Whole wheat bulghar
Soy TVP (textured vegetable protein)
Barley
Combine in equal parts and store in sealed container.
Doesn't need refrigeration.

300 calories
Carb 57g
Prot 20 g
Fat 0
Fiber 23 g

For 1 serving, microwave 1/2 cup mix with about 1 cup water.
Bring to a boil and then simmer on low power until most of water
is absorbed. Let sit until water is fully absorbed. Yield = 1 cup cooked.
Pictured with 1/2 cup red beans and 1/2 cup chunky salsa. Delicious!
  The mix alone is very bland. Mix it with ANYTHING* you like.
  Works as a great substitute for rice and pasta. Very filling.

**100 % HEALTHY High Protein Wholegrains**
	Whole wheat bulghar Soy TVP (textured vegetable protein) Barley Combine in equal parts and store in sealed container. Doesn't need refrigeration.
300 calories Carb 57g Prot 20 g Fat 0 Fiber 23 g	For 1 serving, microwave 1/2 cup mix with about 1 cup water. Bring to a boil and then simmer on low power until most of water is absorbed. Let sit until water is fully absorbed. Yield = 1 cup cooked. Pictured with 1/2 cup red beans and 1/2 cup chunky salsa. Delicious! The mix alone is very bland. Mix it with ANYTHING* you like. Works as a great substitute for rice and pasta. Very filling.

*When I get the urge for pancakes/waffles, which will lead to a
   carbohydrate binge, I cook this high protein wholegrain mix and
            flavor it with spray butter, light maple syrup and toasted nuts. Yum!
           Keep some cooked mix in the refridgerator so it's ready to eat when
cravings hit. Reheat in the microwave.

100% Healthy Recipes compliments of www.SimplyFitter.com

100 % HEALTHY Chocolate Protein Smoothie
  1 serving = 30 to 32 oz
1 medium banana, slightly green (not very ripe)
  1/3 cup soy protein isolate
1 cup skim milk
2 TBS unsweetened cocoa powder
Non-caloric sweetner to taste.
   2 - 2 1/2 cups crushed ice.
   Puree ingrediants in electric blender until smooth.
330 calories per serving
  Carb 45g
   Prot 31g
  Fat 12g
  Fiber 5g

**100 % HEALTHY Chocolate Protein Smoothie**
1 serving = 30 to 32 oz 1 medium banana, slightly green (not very ripe) 1/3 cup soy protein isolate 1 cup skim milk 2 TBS unsweetened cocoa powder Non-caloric sweetner to taste. 2 - 2 1/2 cups crushed ice. Puree ingrediants in electric blender until smooth. 330 calories per serving Carb 45g Prot 31g Fat 12g Fiber 5g

100% Healthy Recipes compliments of www.SimplyFitter.com

100 % HEALTHY Wholegrain Lentil Soup

  1 serving = 8 oz.
19 servings per recipe.
1 16 oz. bag lentils
  17 cups water
1 envelope dried onion soup
14 oz. chopped carrots
28 oz. can crushed tomatoes
6 oz. tomato paste
1cup soy textured vegetable protein
1 cup whole wheat bulghar
3/4 cup pearl barley
  1+ TBS dried Italian herb combo
1 TSP minced garlic
   Combine all ingrediants and cook on stove or in crockpot
until lentils are tender.
143 calories per serving
Prot 12g
  Fiber 11g

___________________________________________________________________________________________________________________
100% Healthy Recipes compliments of www.SimplyFitter.com
100 % HEALTHY Cranberry Juice Tea
Make a batch of tea using green tea. Refrigerate.
Buy unsweetened cranberry juice liquid concentrate at a health food store.
For individual servings, pour a glass of tea and add some cranberry juice
concentrate to taste. Sweeten with your favorite low/non-calorie sweetners.
This is a simple, low-calorie way to get your clear liquids plus the health benefits
the tea and cranberry juice.

BACK to the Exercise Program.