Apple

Protein Breakfast Bake, Apple and Spice Variety

Mix ingredients together, pour into greased loaf pan (approximately 4”x8”).  All version bake at 350F for 14-18 minutes, or until a toothpick inserted in the center comes out dry.  Do not overbake.  Serve warm (or cold) with whipped cream, Greek yogurt, or maple syrup.  Can be kept in the refrigerator, covered, for up to a week.   (The flaxseed is optional, and is a great way to boost your Omega-3 fatty acid level.  When you use the flaxseed, one portion has 1.3 grams of O-3 fatty acids, which is approximately the same as 4 fish oil capsules!)

2 egg whites

1 tsp vanilla extract
1 medium apple, cored, skin on, chopped
1/3 cup unsweetened applesauce
½ c dried rolled oatmeal
1 tsp cinnamon (or apple pie spice blend)
1 scoop (4 Tbsp) vanilla protein powder
2 Tbspn milled flax seeds
½ tsp baking powder
Nutritional Data:
Cal:            263
Fat:             5.2g
Sat Fat:       1.0g
Chol:           27mg
Sodium:     140mg
Carb:          34.g
Fiber:          6.2g
Protein:     17.9g

Cheesy Spaghetti Squash and Cranberry Relish

Cheesy Spaghetti Squash

1 large spaghetti squash
2 Roma (plum) tomatoes, diced
3 scallions, diced
1/2 cup mozzarella cheese, shredded

Pierce squash with fork. Microwave on high for 12-15 minutes, turning over halfway through the cooking. Slice in half lengthwise, scoop out the seeds. Using a fork, remove the flesh. This will create strands that look like spaghetti. Place in a large bowl. Add remaining ingredients, toss gently, serve immediately.

Make 6-8 servings, 1 cup each

Nutritional data:
Calories:     100
Fat:                 3g
Sat fat:            2g
Chol:            10mg
Sodium:      160mg
Carbs:           16g
Fiber:             2g
Protein:          6g

Cranberry Relish
1 pound fresh cranberries, washed
1 apple, quartered and cored
1 navel orange, peeled
3 packets Stevia (or other sweetener)

Place all ingredients in food processor. Process until evenly chunky. Chill and serve.

Makes 6 half-cup servings.

Nutritional data:
Calories:    44
Fat:            0.1g
Sat fat:          0g
Chol:            0g
Sodium:    1.1mg
Carbs:     11.6g
Fiber:           3g
Protein:     0.4g

(The pork is a 3 pound “half loin” roast. The portion size on the plate is four ounces. I season it with one of my salt-free blends from Penzey’s.com.  Today I used 33rd and Galena St.  I preheat my grill, and use indirect heat at approximately 300F for one hour, or until my instant-read thermometer reads 160-165F in the center.)