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Chocolate Protein Bars

INGREDIENCE:

• 3 cups oatmeal
• 10 grams Chocolate protein powder
• ¾ cup natural peanut butter (no sugar)
• 1 cup milk 1%
• 2 egg whites
• 1 cup unsweetened apple sauce
• 2 tsp baking powder

Pre heat oven to 350 degree’s. Oil a baking pan 9 x 9

Mix ingredients pour into pan cook for 35 minutes. Cool and cut into 8 bars.

Fast & “Lean for Life”

Asian grape fruit dressing

• 7 Tbsp grapefruit juice.
• 1 tsp minced ginger
• 1 carrot grated
• 3 Tbsp rice wine vinegar
• 1 Tbsp sesame oil
• 3 Tbsp Tamari or light soya sauce
• 1 Tbsp sunflower oil
• 1 small shallot minced
• 2 Tbsp orange juice
• 2 garlic cloves

Combine ingredients in a blender and blend until smooth texture. Store in the refrigerator it will keep for up to 5-6 days. Pour over your favourite salad, enjoy another “Lean for Life” recipe !

Curried chicken and sweet potato casserole

This dish is great on the day’s you forgot to UN-thaw your chicken and don’t have time to fuss, but you want to eat clean & “Lean for Life”.

• 1 can coconut milk
• 1 large white onion chopped
• 2 celery stalks diced
• bamboo shoots
• 3 med sweet potato’s peeled and cubed
• Thai spices
• ¼ cup walnut’s
• 2-3 Tbsp curry paste hot – mild
• pineapple chunks optional

Preheat oven to 350. Place ingredients in a casserole or roasting pan. Bake for 40 mins stirring occasionally.

This meal can be served over brown rice or brown rice noodles or just eaten on it’s own always assess your goals and alter the starchy carbs accordingly.

This meal is prepared in less than 15 mins the rest of time is cooking time :}

Enjoy another “Lean for life” meal.

Ingredients:

1 15 oz. can chickpeas or garbanzo beans

1 teaspoon minced garlic or 3 cloves garlic, crushed

1 teaspoon canned chipotle chilies, diced

5 tablespoons lemon juice

1/2 cup chopped cilantro leaves

3 tablespoons olive oil

1 1/2 teaspoons tahini

Preparation:

Drain chickpeas and set aside liquid from can. In a blender or food processor combine all remaining ingredients. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl, and create a shallow well in the centre of the hummus. Add a small amount (1-2 tablespoons) of olive oil in the well. Serve immediately with fresh, chopped veggies or pita, or cover and refrigerate.

Yummy & “Lean for life” Enjoy!

Montreal spice mix

Making your own spice mix allows you to get the flavours right.

To make your own seasoning, mix together the following.

• 3 Tbsp black coarse pepper
• 3 Tbsp paprika
• 2 Tbsp kosher salt
• 2 Tbsp garlic power
• 1 Tbsp onion powder
• 1 Tbsp coriander
• 1 Tbsp dill
• 2 Tbsp red pepper flakes

Store spices in an air tight jar. You can use this spice on most any dish, try it & make the changes according to your own taste’s . Enjoy!

Light & crunchy salad !

• 1 bunch cauliflower chopped small
• ½ cup purple cabbage sliced thin
• 1 small can of Garbanzo beans washed
• 3 green onions diced
• 2 tomato’s diced
• ½ cucumber chopped
• ¼ cup raw nut’s chopped

Dressing :

• ½ cup olive oil
• ¼ cup rice wine vinegar
• 4 squeezed fresh garlic cloves
• 1 lemon squeezed
• Thai spices shake through the dressing to flavour

Chop & prepare salad in a large bowl, pour dressing in and toss you can chill for 10 mins to bring out all of the fresh crunchy flavours. Add chicken or fish to make this a full meal, that is “Lean for Life”

Salmon cilantro salad with a twist..

• mix greens 5 big handfuls
• carrot grated 1
• Swiss card 1 cup cooked ( optional)
• green onion 2 finely chopped
• tomato 2 diced
• celery 1 diced
• cilantro handful chopped
• avocado 1 large
• Chinese cabbage chopped ¼ cup
• Thai spices

Dressing

• olive oil ¼ cup
• sesame oil 2 tbsp
• rice wine vinegar 4 tbsp
• 3 garlic cloves pressed

Salmon baked 8 0z

Pre heat oven to 350 degree’s . Wrap salmon in foil with slivers of white onion and lemon along with Thai spice. Bake for 20 – min or until cooked.

In a large bowl combine salad. Stir dressing and pour over salad, with tongs mix and toss.

Plate salad with pieces of baked salmon. Mmmm enjoy one of my favourites.

“Lean for Life” crisp lettuce wraps!

• 1 head of Iceberg lettuce
• 1 celery diced
• 1 carrot chopped small
• ¼ cup chopped Chinese cabbage
• ¼ cup cilantro
• 1 package turkey grounded
• Thai spice 3 Tbsp or to taste
• 3 Tbsp olive oil
• Salsa (0ptional)
• plain yogurt (Optional)

Saute’ vegetables in olive oil until lightly browned, remove and set aside.

Cook ground turkey in a fry pan until lightly browned. Add the vegetables into turkey and spice to taste. If you like hot food I suggest some Cayenne pepper too. Carefully UN wrap your lettuce to resemble a nice bowl. Place your ground turkey & veggies mixture into lettuce bowl along with some cilantro. Add salsa and a dollop of plain yogurt, wrap it up and enjoy the crisp low carb lettuce wrap the “Lean for Life way, Mmm!

Serve with a small salad if desired.

Ingredients:

2 Tbsp olive oil

4 medium onions

3 minced garlic cloves

½ tsp sea salt

1 large red or yellow pepper

1 cup Chinese cabbage shredded

1 grated carrot

2 cups Quinoa rinsed

4 cups water

2 cubes of (vegetarian soup stock low sodium)

Instructions:

Put oil in pan, add minced garlic,onion carrots,cabbage,peppers, in wok cook till slightly brown.

Add water,stock, & cubes and rinsed Quinoa. Bring mixture to a boil & then simmer for 40 minutes or until water is gone. Fluff & serve. Mmmmm

Dressing if you prefer:

Olive oil 4 tbsp

sesame oil 1 tsp

garlic 3 crushed

rice wine vinegar 5 TBSP

mix together

Pour over Quinoa & toss for a zesty taste.

GRAMA’S DETOXIFING BATH .

If you want a natural detox try Grama’s detox bath .

• Epsom salt 1 cup
• Baking soda ½ cup
• Cayenne pepper 1 tsp

Run a warm to hot bath add ingredient’s in while water is running.

Soak in Grama’s detox bath for 20 minutes, recommended once a week.

Did you know Epsom salts are not really a salt? They are a mineral .

Epsom salts provide the body with magnesium and sulfates. A baking soda bath neutralizes acids and promotes the elimination of toxins.

It may be normal to sweat when your out of the bath. The cayenne pepper brings your body temperature up , sweating is known for eliminating toxins.

Enjoy my Granny’s detox bath it’s relaxing & purely natural.