healthy recipes for health and wellness

Ingredients:
1 banana
1 cup of strawberries (fresh or frozen)
1/2 cup 1% milk
1/2 cup vanilla yogurt
4-5 ice cubes
1/2 cup uncooked oatmeal flakes
2 tablespoons wheat germ

Directions:
In blender place banana, strawberries, milk, yogurt and ice. Blend on ice crush until smooth. Add oatmeal and wheat germ little at a time blending until mixed and smooth.

Serving size:
makes 2 servings

Food exchange per serving:
2 fruit, 1/2 dairy, 1 grain

Peanut Butter Smoothie

Ingredients:
1/2 banana
1/2 cup 1% milk
1 cup vanilla yogurt or 1/2 cup vanilla yogurt and 1/2 plain yogurt (you can cut half of the sugar using 1/2 cup of plain yogurt)
1 tblsp peanut butter
4-5 ice cubes

Directions:
In blender place banana, milk, yogurt, peanut butter and ice. Blend on ice crush until smooth.

Serving size:
makes 1 serving

Food exchange per serving:
fruit & Sugar 1 (1 fruit & 1 sugar), 1 dairy, 1 protein, 1-1/2 fat

Grilled Chicken Mesquite

Ingredients:
1 package of McCormick Gill Mates Mesquite Marinade
4-6 thin cut boneless chicken cutlets
1 package of shredded 2% cheddar cheese
2 tomatoes
scallions

Directions:
Marinate chicken in marinade as per directions on package (Tip: use half the oil and add more water to replace the oil). Place marinaded chicken into pan with some marinade. Cover and cook until no longer pink inside. Place cooked chicken onto baking tray, add 1 oz cheese on top of each chicken breast. Bake at 350° until cheese is melted. Dice tomatoes, chop scallions and top chicken with tomatoes and scallions.

Note: melt cheese and garnish only the chicken that you are eating. Place leftover chicken in fridge and melt cheese and garnish when ready to eat

Serving size:
1 chicken prepared

Food exchange per serving:
3-4 protein (including cheese or 2-3 protein and 1 dairy), 1/2 vegetable

Chicken Salad

Ingredients:
2-3 thick chicken cutlets
2 tablespoons low-fat mayo
2 celery sticks
salt and pepper to taste

Directions:
Place chicken cutlets in pot and cover with water. Bring to a boil and cook boiling for about an hour or until no longer pink inside. Let chicken cool in fridge. Once cooled cut or shred chicken into small pieces. Chop celery and add to cut chicken. Add mayo salt and pepper to taste and mix until creamy and smooth. Serve with carrot sticks to dip, whole grain crackers on whole wheat bread, or stuffed in celery sticks.

Serving size:
2 oz

Food exchange per serving:
1 protein, 1/2 fat

Quick Baked Chicken with Gravy

Ingredients:
3-4 skinless chicken breast on bone
paprika
garlic salt
seasoned salt
black pepper
garlic powder
onion powder
2 tablespoons cornstarch
1 chicken boullion cube

Directions:
Place chicken breasts in deep oven pan and add water to bottom. Sprinkle on chicken and in the water a generous amount of paprika and a small amount of garlic salt, seasoned salt and black pepper. Sprinkle in water only a small amount of garlic powder and onion powder. Bake chicken on 350° for 1 hour or until no longer pink inside.

Once chicken is cooked. Pour the water from bottom of the pan into a small pot. In 1/2 cup of water add 2 tablespoons of cornstarch and mix until dissolved. Pour cornstarch mixture into pot and cook over medium heat stirring constantly with whisk until it comes to a boil. When mixture boils lower heat and add chicken bouillion until dissolved. Pour gravy over chicken.

Serving Size:
1 chicken breast

Food exchange per serving:
3 protein, 1 fat

Chicken Cigars

Ingredients:
3-4 thin cut chicken cutlets
Olive oil spray
3-4 ounces or 2% shredded cheddar or american cheese
1/8 teaspoon of garlic powder
1/8 teaspoon of onion powder
1/8 teaspoon of salt or to taste
3-4 whole wheat tortillas

Directions:
Preheat oven to 350. Spray pan with olive oil and saute chicken in pan until no longer pink inside. Shred or cut up chicken into small pieces. Place chicken in bowl with onion powder, garlic powder, salt and cheese. Mix and spread onto whole wheat tortillas. Roll up each tortilla and place on baking sheet. Place in oven and cook between 5 and 10 minutes until cheese is melted and tortilla is slightly crispy.

Serving Size:
1 chicken cigar

Food exchange per serving:
3 protein, 1 grain

Chicken, Spinach and Rice Soup

Ingredients:
- 1 whole small chicken on the bone or 3 chicken breasts on the bone with or without the skin
- 1 package of frozen chopped spinach
- 1 cup of brown rice uncooked
- onion powder
- garlic powder
- salt (try to use sea salt)
- ground black pepper

Directions:
Place uncooked chicken in deep pot and cover with water. Bring water to a boil and then reduce heat to a little bit higher than a simmer. Start by adding 1/2 teaspoon of onion powder, garlic powder, sea salt and 1/4 teaspoon of black pepper, you may need to add more of each spice for taste depending on how much water you are using. Let the chicken cook in the water for at least 1 - 2 hours. Then add the frozen spinach to the chicken and water, bring to a boil. Reduce heat and simmer for another hour. Remove chicken from pot, take the chicken off the bone and put boneless chicken back into the pot, get rid of the bones. Cook the rice as per package directions and add desired amount to soup bowl when ready to eat.

You can also use leftover already cooked chicken and reduce the cooking time for this recipe.

Serving Size:
1 bowl including 1-2 oz. of chicken, 1/3 cup brown rice, and any amount of spinach

Food Exchange:
1-2 protein, 1 grain, 1 vegetable

Tomato Brushetta

Ingredients:
4 tomatos
1 garlic clove
balsamic vinegar
fresh or dried basil
salt to taste
1 box of whole grain melba rounds or bagel crisps

Directions:
Dice tomatos and mince garlic. Mix tomato and garlic in bowl, add basil and salt to taste. sprinkle in just a bit of balsamic vinegar. Place 1 tblsp on top of rounds or crisps

Serving Size:
6 rounds or crisps prepared

Food exchange per serving:
1/2 vegetable, 1 grain

Eggplant Parmesan

Ingredients:
1 egg plant
1 package of reduced fat (2%) shredded mozzarella cheese
1/2 cup of seasoned bread crumbs
1/2 cup of parmesan cheese
1 cup tomato sauce
olive oil spray

Directions:
Peel and slice eggplant and set aside. Spread 1/4 cup of tomato sauce on bottom of pan. Layer 1/2 of eggplant slices, spray with olive oil, sprinkle half of bread crumbs, 1/2 cup of tomato sauce, 1/2 mozzarella cheese and 1/2 of parmesan cheese. Add a second layer with the rest of the ingredients. Bake at 375° for at least 1 hour covered or until sauce is bubbling and the eggplant is soft when you put a fork through it. Then uncover and bake for another 15 minutes.

Makes approx. 6-8 Servings

Food Exchage:
approx. 1 and 1/2 vegetable, 1 protein, 1/2 grain, 1 fat

Spiced Zucchini Omelet

Ingredients:
- 2 eggs
- 2 tablespoons 1% or skim milk
- 1/2 zucchini
- 1/2 onion
- parmesean cheese
- 1/2 tablespoon olive oil
- seasoned salt
- red pepper flakes
- salt and pepper

Directions:

Put olive oil in large pan and heat on medium high heat. Dice zucchini and onion into small pieces and place into heated pan, lower heat to medium. In pan with veggies, shake in some seasoned salt and a pinch of red pepper flakes. While veggies are cooking, crack eggs into bowl, add milk and whisk. Cook vegetables until browned and soft. Add egg and milk mixture to pan. Roll pan to get the egg mixture spread throughout. Add a dash of salt and pepper in the pan with eggs. Lower heat to low and cover pan with lid until the eggs are just about cooked and not too wet on top. With spatula cut omelet in half and flip over each half of the omelet. Cook for another minute. Sprinkle top with parmesean cheese.

Serving Size:
1

Food Exchange:
2 protein, 1 vegetable, 1 dairy, 1 fat

Veggie Sweet Potato Pancakes

Ingredients:
- 4 sweet potatoes
- 1 zucchini
- 1 onion
- 1/2 cup of frozen or fresh chopped broccolli
- 1/2 cup of frozen or fresh roasted corn
- 2 eggs
- 1 tablespoon olive oil
- seasoned salt
- salt and pepper

Directions:

Steam or bake the sweet potatos. When cooked mash sweet potatos with potato masher (no skin). Chill mashed sweet potato. In saute pan add olive oil on medium heat. Dice onion and zucchini and add to pan. Cook until soft. Add the chopped broccolli and roasted corn. Add some seasoned salt to taste. Let cook until soft and hot. Put all vegetables in a mixing bowl. Add the mashed sweet potato. Beat the eggs and add to the mixing bowl. Mix all ingredients together until all mixed together. Scoop out 2 tablespoons or more to pan and flatten down into a pancake circle. Salt and pepper the top of each pancake. Cook one side until brown and then carefully flip over and cook the other side until brown, cooked and heated through.

Note: Also try it without the egg for a vegan dish.

Serving Size:
Approx. 8

Food Exchange:
1/2 protein, 1 vegetable, 1-1/2 grain, 1/2 fat

Fried Beets

Ingredients:
- 3 beets
- 1/2 tablespoon olive oil
- sea salt

Directions:

Bake beets in oven on 350 until you can stick a fork through it and the inside is soft. Cut off the skin and slice the beets. Put slices in a mixing bowl and mash with a potato masher until the beets are finely mashed but still a little bit chunky. Put olive oil in a pan and spread around with paper towel. Put the mashed beets in pan and cook until the beets are slightly crispy and charred. Sprinkle on some sea salt for taste.

Serving Size:
Approx. 1

Food Exchange:
1 vegetable, 1/2 fat

Whole Wheat Stuffed Artichokes

Ingredients:
- 4 artichokes
- whole wheat breadcrumbs (click to see recipe for breadcrumbs or use store bought breadcrumbs if necessary)
- 4 minced garlic cloves
- 1 tblsp olive oil

Directions:

Cut off stem of each artichoke so that the bottom is flat. Cut off tops of artichokes so that the tops are slightly flat. Spread out leaves of each artichoke. In a bowl add whole wheat bread crumbs, minced garlic and olive oil, mix together. Put bread crumbs in between leaves starting at the bottom and working your way up. Put all four artichokes in a deep pot and add just a small amount of water at the bottom. Place pot on stovetop and let water boil. Once water boils reduce heat to low and cover. Make sure that some water remains on bottom throughout. Add water if necessary at anytime. Cook about 1 hour or longer until leaves are soft.

Serving Size:
Approx. 4

Food Exchange:
2 vegetables, 1 grain, 1/2 fat

Zucchini Lasagna

Ingredients:
- 4 zucchini
- approx. 2 cups tomato sauce
- 4 oz low fat mozzarella
- parmasean cheese

Directions:

Cut zucchini's long length wise into 4 thin strips. In a small square pan add approx. 1/2 cup of tomato sauce. Lay down eight zucchini strips. Add approx. 3/4 cup of tomato sauce on top of zucchini and sprinkle with 2 oz of mozzarella cheese. Add next layer of eight zucchini strips. Add the rest of sauce and sprinkle remaining mozzarella cheese on top. Sprinkle a light layer of parmasean cheese on top. Cover with tin foil and place in 350 degree oven for 45 minutes or until zucchini is soft. Take off tin foil and bake for another 5 or 10 minutes until cheese is slightly browned on top.

Serving Size:
Approx. 4

Food Exchange:
2.5 vegetables, 1 dairy

Tomato Brushetta and Spinach Spaghetti Squash

Ingredients:
1 cup of Tomato Brushetta (see recipe to make)
2 cups baby spinach raw
1 Spaghetti Squash
olive oil
salt
pepper

Directions:
Cut spaghetti squash in half, scoop out center and brush with olive oil. Bake each half on baking pan upside on 350 until soft enough to stick a fork in. In the meantime prepare tomato brushetta and let marinate. When spaghetti squash is done place a bit of olive oil in pan and heat up. Scoop out squash and place in pan. Cook for a few minutes, then add brushetta, baby spinach and salt, pepper for taste. Cook until heated through

Serving Size:
1 cup approx. half of meal

Food exchange per serving:
3-4 vegetable, 1 fat

Stuffed Pepper Saute

Ingredients:
- 3 green peppers
- 2 onions
- 12 oz can of crushed tomatoes
- 1 lb chopped turkey or beef
- 1 cup brown rice
- garlic salt
- salt and pepper
- oregano
- basil

Directions:

Cook rice as per instructions and set aside. Chop the onion and place in a deep pan with chopped meat. Cook until brown. Chop pepper and add to pan with browned meat and onions. Add the crushed tomatoes with 1 can of water. Sprinkle some garlic salt, salt, pepper, oregano and basil on top. Bring to a boil and then set heat to low. Let Cook until the peppers soften. Add the cooked brown rice at the end bring back to a boil to heat and serve. You can add more water at any time if you want to thin out the sauce.

Note: Also try it without the egg for a vegan dish.

Serving Size:
Approx. 6

Food Exchange:
1 protein, 1 vegetable, 1 grain

Turkey Burgers and Meatballs

Ingredients:
- 1lb turkey chopped meat
- 1/4 – 1/2 cup of seasoned bread crumbs
- 1/4 cup grated parmesan cheese
- 1 egg
- garlic salt
- olive oil

Directions:

Put chopped meat in mixing bowl. Add 1/4 cup bread crumbs, add more if needed for desired consistency. Add grated parmesean cheese and sprinkle in garlic salt. Crack egg over bowl and mix all ingredients to together until will combined.

Turkey Burger cooking instructions:
Drizzle olive oil in pan and heat on medium heat. Grab a handful of mixture roll in a ball and flatten into hamburger in pan. Cook until browned on one side. Flip over and cook until brown on other side and cooked through.

Turkey Meatball cooking intstructions:
Grab handful of mixture and roll into meatballs. Pan fry on stovetop in pan until browned or cook in oven on 350 in drip pan until browned. Either, fully cook on stovetop/oven. Or, brown on stovetop/oven and add to tomato sauce on stovetop and cook until meatballs are fully cooked through.

Hamburger Serving Size:
Approx. 5

Food Exchange:
2.5 protein

Meatball Serving Size:
Approx. 10

Food Exchange:
1.25 protein

Turkey Chili

Ingredients:
- 1lb turkey chopped meat
- 28 oz can of crushed tomatos
- 15.5 oz can of low sodium red kidney beans
- 1 minced garlic clove
- 1 chopped tomato
- chili powder
- cumin powder
- salt
- red pepper flakes

Directions:

Brown meat in pan. Add minced garlic glove to meat and cook another few minutes. Add can of crushed tomatos, can of red kidney beans, and chopped tomato. Sprinkle in chili powder, cumin powder and salt. Add a dash of red pepper flakes. Bring to a boil and then reduce heat to simmer. Taste and add more spices if necessary to desired taste.

Optional: 2% shredded cheddar cheese for topping and multi grain chips for dipping

Serving Size:
Approx. 1 – 6 oz bowl

Food Exchange:
1-1/2 protein, 1 vegetable, 1/2 grain

Food Exchange with 1 oz cheddar cheese and 1 serving of chips:
1-1/2 protein, 1 dairy, 1 vegetable, 1-1/2 grain

Pink Egg Salad (Eggs and Beets)

Ingredients:
- beets
- eggs
- low-fat mayo
- salt
- pepper

Directions:

Bake beets in oven with skin until they are soft enough to stick a fork in. Hard boil eggs. Place beets and eggs in fridge until cold. Dice up 1 beet and 1 egg. Place in mixing bowl, add 1 tblsp low-fat mayo and salt, pepper for taste. Mix together until well blended.

Optional: Serve with baby carrots and multi-grain pita chips

Serving Size:
Approx. 1

Food Exchange:
1 vegetable, 1 protein, 1/2 fat

Food Exchange with carrots and pita chips:
2 vegetable, 1 protein, 1-1 fat, 1 grain

Black Bean Hummus

Ingredients:
- 1 can low sodium black beans
- 1 can low sodium chick peas
- water
- 1 tblsp olive oil
-1/2 lime
- garlic clove
- chili powder
- cumin
- salt
- pepper

Directions:

Drain and rinse canned chick peas and black beans. Place in blender with lime and minced garlic. Puree adding water as necessary to thin slightly. Puree until smooth. Place puree in mixing bowl and add all spices little at a time until you receive desired flavor.

Serving Size:
Approx. 8

Food Exchange:
1 protein, 1 grain

Hearty Black Bean Soup

Ingredients:
- 2 can no salt added black beans
- 1/2 yellow pepper
- 1/2 red pepper
- 2 cloves garlic
- 1/2 onion
- 1 carrot
- celery stalk
- 3 tablespoons prepared salsa
- 1/2 lime
- 2 1/2 cups water
- chili powder
- cumin
- red pepper flakes
- salt
- 1/2 tablespoon olive oil

Optional Ingredients for garnish:
- scallions
- reduced fat sour cream

Directions:

Drain and rinse black beans set aside. Chop onion, peppers, carrot and celery. Put olive oil in pot and heat. Add minced garlic, onions and peppers. Cook until slightly softened. Add garlic, onions, peppers and 1/2 cup of water to blender and puree. Put puree back in pot and add rinsed black beans, chopped carrots, celery, salsa and remaining water. Squeeze in lime. Add your seasonings (chili powder, cumin, red pepper flakes and salt) to taste little at a time until you get desired flavor. Bring to boil and then reduce heat to simmer for 10 minutes. Depending on how chunky you want it remove half to 3/4 of the soup and place in blender to puree. Add the puree back to pot and bring to boil once more. Reduce to simmer and cook another 10 minutes. Garnish with 1 chopped scallion 1 teaspoon of reduced fat sour cream.

Serving Size:
Approx. 6-7

Food Exchange:
1 protein, 1 grain, 1/2 fat, 1/2 vegetable

Black Bean Veggie Burger

Ingredients:
- 1 can no salt added black beans
- 1 cup cooked brown rice
- 1/2 yellow or orange pepper
- 1/2 red pepper
- 1 onion
- 1/2 zucchini
- chili powder
- cumin
- red pepper flakes
- salt
- pepper
- 1 tablespoon olive oil

Directions:

Drain and rinse black beans set aside. Dice onion, peppers, and zucchini. Add 1/2 of olive oil to pan and saute vegetables until soft and browned. Place black beans in mixing bowl and mash. Place brown rice in mashed black beans and mash again. Sprinkle each of the spices for taste into black bean mixture. When vegetables are done place them into mixing bowl with beans and rice and mash again. Cover and refridgerate for at least 20 minutes. When mixture is cold and set make patties. In a pan heat up rest of the oil and place patties into pan. Cook until brown on one side and then carefully flip over and brown on the other side. When browned and heated through remove and serve or freeze.

Serving Size:
1 pattie makes approx. 6 patties

Food Exchange:
1 protein, 1 grain, 1/2 fat, 1/2 vegetable

Chick Pea

Ingredients:
- 1 15.5oz can no salt added chick peas
- 1 garlic clove
- 1/2 lemon juice
- 1/2 teaspoon ground cumin
- 1 tablespoon olive oil
- dash of salt
- red pepper flakes (optional)
- water

Directions:

Drain and rinse chick peas set. in a blender add chick peas, chopped garlic clove, cumin, lemon juice, olive oil and salt. Add a little bit of water and blend. Add more water as necessary until you get desired thickness. Add red pepper flakes if you want to add some spice

Serving Size:
1 serving approx. 1/4 cup

Food Exchange:
1/2 protein, 1/2 grain, 1 fat

Chickpea and Spinach Fritter

Ingredients:
- 1 15.5oz can no salt added chick peas
- 1 box of frozen chopped spinach (thawed and drained)
- 1 onion
- 1/2 cup of whole wheat flour
- 1/4 cup of cornstarch
- 1/4 tsp of baking powder
- salt and pepper to taste
- 1/4 cup water
- olive oil for cooking

Directions:

Drain and rinse chick peas put in a bowl and mash. Chop onion and saute in pan with a little olive oil until browned. In bowl with chickpeas add flour, cornstarch, baking powder and water, mash together. Add sauteed onion and spinach, salt and pepper, mash together. In a pan heat up a little olive oil to coat the pan. When oil is hot put an ice cream scoop size of mixture in pan and flatten with spatula. Brown one side and flip over. Brown the other side and place between two paper towels (to absorb more oil place another dish on top of paper towels). Add more oil to the pan as needed in between batches of fritters. Sprinkle with salt and pepper for taste before eating. Freeze and toast at any time.

Serving Size:
1 serving approx. 2 fritters

Food Exchange:
1/2 protein, 1 grain, 1 fat, 1/2 Vegetable

Whole Wheat Bread Crumbs

Ingredients:
- 6 slices whole wheat bread
- 1/4 cup grated parmesan cheese
- seasoned salt
- garlic salt
- parsley
- onion powder
- garlic powder

Directions:
Preheat oven to 350. Lay bread flat in baking pan and put in oven. Toast both sides until brown. Let the toast cool completely. Grind bread one slice at a time in blender until fine. Add crumbs to mixing bowl. Add grated cheese to bread crumbs and approx. 1/4 tsp each of spices more or less for desired taste.

Serving Size:
Approx. 1/4 cup

Food Exchange:
1 grain

Sweet Potato Wedges

Ingredients:
- 4 small to medium sweet potatoes
- 1 tablespoon of olive oil
- seasoned salt
- ketchup (one that does not contain high fructose corn syrup, heinz brand makes a couple).

Directions:
Preheat oven to 425. Cut sweet potatoes in half and then in half again to have 4 total wedges from 1 sweet potato. Place the sweet potato wedges in a plastic bag or bowl. Add the oil and sprinkle some seasoned salt. Shake or mix to coat evenly. Place the wedges skin side down on a baking sheet (tip: lining the baking sheet with parchment paper makes a non stick service and makes an easy clean up). Bake 45 minutes or longer until they get golden brown and you can stick a fork in them easily. Dip in ketchup or eat plain.

Serving Size:
4 small wedges

Food Exchange:
1 grain, 1 fat

Spinach Tomato Pasta

Ingredients:
- 1/2 lb whole wheat pasta
- 1 bag of spinach leaves
- 1 cup cherry tomatos
- 2 garlic cloves
- fresh basil and oregano leaves (substitute dried if needed)
- 1 tablespoon of olive oil
- seasoned salt
- pepper
-1/4 cup water
- grated parmesean cheese

Directions:
Cook whole wheat pasta and set aside. Heat oil in pan. Mince garlic and add to pan, cook until lightly browned. Add spinach leaves tand water to pan and cook until spinach is wilted. Slice cherry tomatos, basil and oregano. Add tomatos, basil and oregano to pan with spinach. Cook 2 minutes until tomatos are hot. Add whole wheat pasta, salt and pepper to taste. Cook until hot. Top with grated parmesean cheese.

Serving Size:
1/2 cup

Food Exchange:
1 grain, 1 vegetable, 1/2 fat

Stuffed Acorn Squash

Ingredients:
- 2 acorn squash
- 1 cup whole wheat couscous
- 1 package of spicy chicken sausage
- 1 bag of baby spinach
- 1 red onion or regular chopped
- 3 garlic cloves minced
- dried parsley
- 1 tablespoon of olive oil
- sea salt
- pepper
-1 and 1/4 cup water

Directions:
Cut acorn squash in halves and remove seeds in center. Place open side down on cookie sheet and bake in oven on 350 until inside is soft. Cook sausauges in sautee pan until cooked through. Remove sausage and use the same pan with drippings and add olive oil. Heat olive oil and add the garlic and onion. Cook until soft. Slice and chop sausages into small pieces. Add sausages to pan and cook until slighly brown and carmelized. Add couscous and cook one minute to brown. Add water and bring to a boil. Lay spinach leaves on top, cover and cook 10 minutes. Stir spinach into mixture at sea salt and parsley for taste. If necessary add a bit more water and cook for a few more minutes. When acorn squash is done, put sausage mixture into center of couscous. If needed place in oven covered with tin foil to heat.

Serving Size:
1/2 acorn

Food Exchange:
2 grain, 1 vegetable, 1 protein, 1 fat

Chocolate Chip and Cranberry Muffins

Ingredients:
- 3 cups whole wheat flour
- 1 and 1/2 cups oatmeal flakes
- 2 tablespoons flaxseed
- 2 tablespoons chia seeds
- 2 tablespoons baking powder
- 2 teaspoons baking soda
- 1 teaspoon salt
- 1/2 cup canola oil
- 1/2 cup unsweetened applesauce
- 4 tablespoons honey
- 4 large eggs
- 2 cups 1% milk
- 2 tablespoons vanilla extract
- 1/2 cup semisweet chocolate chips
- 1/4 cup dried cranberries

Directions:
Preheat oven to 375. Mix together all dry ingredients: flour, oatmeal, flaxseed, chia seeds, baking powder and baking soda. In a separate bowl beat eggs and add all wet ingredients: canola oil, applesauce, honey, milk, vanilla extract. Combine and mix dry and wet ingredients and add chocolate chips and cranberries. Spoon mixture into 24 cupcake holders. Bake at 375 for 15 minutes or until baked through.

Serving Size:
24 muffins

Food Exchange:
1 grain, 1/2 protein, 1 fat

Guacamole

Ingredients:
- 4 Avacados
- 2 Tomatoes
- 1 Lime
- Fresh Cilantro
- Garlic Powder
- Black Pepper
- Salt

Directions:
Cut avacados in half, remove pit and scoop out inside. Place avacado in bowl and mash. Dice tomatoes and place in bowl. Cut up some cilantro and place in bowl. Cut lime in half and squeeze juice into bowl. Add salt, pepper and garlic powder for taste. Mix together, add more cilantro and/or seasoning per taste preference.

Serving Size:
1/4 Cup

Food Exchange:
2 fat

Flavored Green Ice Tea

Ingredients:
- Hot water
- Decaf or regular green tea bag
- 1/2 cup V8 Fusion juice any flavor
- Ice cubes

Directions:

Place tea bag in hot water and let sit for a few minutes. Fill glass with ice and add juice. Remove tea bag from water and add tea to ice. Mix and add more ice to chill.

Serving Size:
1

Food Exchange:
1/2 Fruit, 1/2 Vegetable