Nutritional Counseling for Health and Performance

Breakfast: Select Scrambled Vegetable Delight Pancakes Egg Scramble Wrap with Vegetables, Salsa and Cheese Shakes and Smoothies         

Lunches: Select Low-Fat Reuben Sandwich + Chips Quick Chicken Salad w/ Grapes and Walnuts Chicken Souvlaki Salad (A Favorite) Oven Fried Chicken and "Potatoes" Oven Fried Chicken and Onion Rings

Snacks: Select Maple, Oat and Fig Cookies Peanut Butter Hummus with Pita Spice_Muffins Waldorf Salad Pita Easy Snacks to Take Along Muesli_with_Apples_and_Oats*          

Snacks for Exercise and  Recovery Select Lemon-Mint Froz Yogurt with Warm Honeyed-Roasted Figs Cinnamon Toast Frozen Yogurt w/Cinn Crisps Apple/Oats and Fruit Muesli Road Trip Cookie

Dinners:

          Chicken and Red Meat Select Chicken Tamales Tomato Garlic Stuffed Chicken Breasts w/Wild Rice Baked Chimichanga w-Mexican Rice Sweet Pea and Artichoke Lasagna Walnut Green Bean and Bulgar Salad.htm Chicken Pot-Pie w/Phyllo Crust.htm Fig_Blue Cheese Stuffed_Pork Loin w/Broccoli-Nut Saute and Wild Rice Chicken Corn Chowder Sweet and Sour Pork Stir Fry BBQ_Beef_Sandwiches_Slow_Cooker.htm Orange Pork Tenderloin w/Asparagus and Orange Salad.htm Hoppin John w/Molasses_Dressing Chicken Enchiladas Chicken w/Maple Mustard Caulif Mashed Potatoes Crunchy_Picante_Salad Tarragon-Mustard Pork w/ Fruited Quinoa Strawberry_Citrus_Chicken_Salad with Walnuts Turkey-Broccoli-Cheese Casserole Roast Turkey with Spiced Lentils and Curried Yogurt Chicken Fried Steak w/ Country Gravy Spanish Pork with Prosciutto/Garbanzo Gremolata Spicy Chicken Cakes with Horseradish Aioli, Asparagus and Swt Potatoes Pork Loin with Nectarine/Cranberry_Chutney Tandoori Chicken Wrap Chicken Schnitzel w/Red Cabbage Peanut Chicken and Plantain Kabobs (Monofat Recipe!) Honey Crusted Chicken and Mango Salsa* Cumin Pork Tenderloin w/Plum Chutney Spinach and Strawberry Chicken Salad w/Walnuts and Feta Pollo de Prince Chicken, Corn Black Bean Salad Tamale Pie*

          Fish: Select Salmon and Vegetable Salad w/ Marinara Catfish Sandwiches and Slaw Moroccan_Salmon_Peppers_Barley Five Spice Tilapia with Pear/Pecan Salad CatFish Tacos with Slaw Spinach_Salad_w_Scallops Pastrami-Style Salmon w/ Apple-Cabbage Slaw Spanish Salmon w/ Roasted Red-Pepper Coulis Seattle Summer Salmon w/ Roasted Garlic Salad Nicoise w/Pita and Cauliflower Salad

          Vegetable and Dairy: Select Cornquichetador Cheese Enchiladas

          Sides: Select Stuffed Merlitons (A Cajun Recipe) Roasted_Acorn_Squash Boston_Baked_Beans Baked_Beans Cole Slaw Orange Ginger Butternut Sqash Soup No_Yolk_Deviled_Eggs Mock Mashed Potatoes Corn, Tomato and Okra Salsa Chiles Rellenos w/Goat Cheese and Corn Cinnamon Plantain Chips Sweet Potato Chips

Tips and Tricks

Yogurt Cheese – You won’t believe the things you can do with this stuff. Often, one needs an item to give a meal or recipe some body, or a medium for a dressing or sauce. This is a nice alternative and healthy as well. Use it for white sauces, desserts, creamy dressings, cheesecakes and much more.

How do you increase the intensity of meat and sauces without added fat and junk? Rubs, Pastes and Marinades!

Bread, Wheat, Dough, etc.

Getting the right oils in the diet can be difficult. Care and use of high quality oils is important. Here are some ideas..

Flax Seed Oil - Care and Use w/recipe ideas