Day 1
Breakfast: RED,WHITE & BLUE boost for energy
YIELD: Serves 4
Per portion:
GI: 38
GL: 2.4
Calories:113.3 ; Carbohydrates:24.9 g; Fiber:3.7 g; Protein:1.10 g; Fat: .4 g; Saturated Fats: g; Sodium:40.2 mg
INGREDIENTS:
- 1 1/2 cups whole fresh blueberries
- 1 1/2 cups whole fresh strawberries
- 2 cups Whole Bran cereal
- 4 Tablespoons cinnamon
- 2 cups lowfat plain yogurt
PREPARATION:
- Rinse blueberries and set aside to drain
- Rinse strawberries and slice or quarter
- Place 4 medium size cereal bowls or clear parfait cups on preparation space
- Begin layering with 1/2 cup cereal, then 1/2 cup yoghurt, then 1/2 cup blueberries and 1/2 cup strawberries
- Sprinkle 1 Tablespoon cinnamon over each (more if you like)
Bon appetite!
Mid-Morning Snack: Dried Apricots & remember to drink lots of water
Lunch: SIMPLE SALMON SALAD
YIELD: Serves 2
Per portion:
GI: 24
GL: 5.4
Calories: 136 ; Carbohydrates: 3g; Fiber: g; Protein: 15g; Fat: 7g; Saturated Fats: g; Sodium: 503mg
INGREDIENTS:
5 ounces drained canned salmon
1/2 fresh lemon squeezed
1 teaspoon mustard
1 teaspoon capers
1 tablespoon reduced-calorie mayonnaise
2 tablespoons chopped purple onion
2 tablespoons chopped sweet red pepper
2 tablespoons chopped celery
PREPARATION:
1. Combine all ingredients and mix well.
2. Chill several hours to develop flavor.(This can easily be prepared the evening before & flavors meld deliciously)
3. Serve on a bed of lettuce.
Bon Appetite !
Afternoon Snack: A handful of peanuts and a cup of herbal tea & drink your water
Dinner: CAROLENA’S CURRIED MEAT LOAF (studies are showing that curry helps memory)
YIELD: Serves 4
Per portion:
GI: 20
GL: 2.7
Calories:317 ; Carbohydrates:16 g; Fiber:2 g; Protein:24 g; Fat: 18 g; Saturated Fats: g; Sodium:20 mg
INGREDIENTS:
2 Fresh Apples, with skin on, chopped coarsely
1/4 cup chopped fresh purple onion
1/4 cup chopped fresh sweet red pepper
1 lb. lean ground beef
2 1/2 teaspoons curry powder
1/2 teaspoon minced garlic (fresh or jar)
2 egg whites
1/4 cup wheat germ
PREPARATION:
Preheat oven to 350
1. Combine egg whites, garlic, curry powder, wheat germ and whip with kitchen fork till almost fluffy
2 .In a large bowl, combine apple, purple onion, red pepper and ground beef, mix well
3. Pour egg white mixture over and mix all nicely together
4. Shape into a loaf and place in shallow baking dish
5. Sprinkle w/salt, pepper and a touch of curry powder
6. Bake for 1 hour, uncovered
Side Dish: CRISPILY FRESH GREEN BEANS
YIELD: Serves 4
Per portion:
GI: 0
GL: 0
Calories:17 ; Carbohydrates:3.4 g; Fiber: 1.9 g; Protein:1. g; Fat: . g; Saturated Fats: g; Sodium:3.3 mg
INGREDIENTS:
1 pound freshest green beans
PREPARATION:
1. Place beans in colander and rinse under cool water
2. Pop off ends, leaving beans whole
3. Place in pan and just cover w/cool water
4. Turn burner to high heat and JUST as water begins to boil for 30 seconds
5. REMOVE pan from burner and pour into colander
6. After drained (donot rinse) pour hot beans in serving bowl
Bon appetite!
Evening Snack: Lowfat yoghurt 1 cup & a nice cup of herbal tea
YIELD: Serves 1
GI: 36
GL: 3.4
Calories:44.2 ; Carbohydrates: 9.4g; Fiber: 0 g; Protein:5 g; Fat:0 g; Saturated Fats: 0g; Sodium:42.2 mg