Greek Yogurt (or Buttermilk) Sheet Cake

(Adjusted from the Lion House Cookbook)

INGREDIENTS:
½ c. canola oil
½ c. cocoa (opt)
1 c. water
2 c. wheat flour
1 1/2 -2 c. sugar (2c of using cocoa)

1/2 c. greek yogurt

1/2 c. milk (or omit greek yogurt + use 1 c buttermilk)

1 t. baking soda
1 t. cinnamon
1 t. vanilla
1 t. salt
2 eggs, beaten

DIRECTIONS:
1. Pre-heat oven to 350*
2. Microwave oil, cocoa, and water for 2 minutes, then cool.
3. Stir flour & sugar in a bowl.
4. Pour boiling mixture into flour & sugar.
5. Add remaining ingredients & mix well.
6. Grease and flour a jelly-roll pan and pour on batter.
7.  Bake for 15-20 minutes. 

(30 min if 9x13 pan for thicker cake)
(don't overbake- just until fork comes out clean & center bounces to the touch)

FROSTING:
¼ c. soft butter
2 T. cocoa powder (opt)
½ t. vanilla
3 T. milk
2 c. powdered sugar
½ c. chopped nuts (opt)

DIRECTIONS:
1. Boil butter, cocoa, vanilla, and milk
2. Remove from heat and stir in sugar and nuts.
3. Spread over cake (can do while cake is still warm)

Pink (Beet) Smoothie

INGREDIENTS:

3 c. skim milk

1 ½ c. shredded frozen beets

2 c. strawberries or peaches

2 bananas (or 1 c. applesauce)

DIRECTIONS:

1. Blend in blender until smooth

2. Add more milk if using frozen fruits/veggies

Ramon Chicken Veggie Soup

(Serves 12)
Ingredients:
8 c. water
2 c. chicken
2 c. carrots
2 c. celery
1 c. onion
1 c. peas
2 c. corn (or 1 can)
4 ramon packets w/seasonings
4 c. milk

Directions:
1. Boil water, chicken, carrots, celery and onion for 20 min.
2. Add peas, corn, and ramon and boil for 3 more minutes.
3. Stir in milk. Heat through and serve.

(serves 6)

Ingredients:

6 c. water

3 ramon noodle packages

3 c. mixed frozen veggies

1 c. cooked chicken

Directions:

1. Boil water in a medium pot.

2. Add noodles, flavoring, veggies, and chicken. Cook 3-5 minutes.

Broccoli Mac & Cheese Dinner

BROCCOLI MAC & CHEESE- box version

(serves 6)

Ingredients:

2 boxes macaroni and cheese

5 c. chopped broccoli and/or cauliflower (or 1 frozen bag)

1 ½ c. cooked chicken or tuna

½ c. skim milk

¼ c. olive oil

Directions:

1. Fill a medium pot half way full of water. Bring to a boil.

2. Boil macaroni and broccoli for 8 minutes.

3. Drain water and stir in oil, milk, cheese, and chicken.

BROCCOLI MAC & CHEESE- scratch version

Ingredients:

3 c. macaroni noodles (or 12 oz pasta)

6 ½ c. fresh broccoli florets (or 1 bag frozen)

2 T. olive oil

2 t. minced garlic (4 cloves)

½ -1 c. reserved broccoli/pasta water

¼ c. Parmesan cheese, grated
1 1/2 c. cooked chicken

1 t. salt

¼ t. pepper

Directions:

1. Boil pasta and broccoli in a pot of water for 8-10 min.

2. Drain, reserving 1 c. water

3. Return pot to stove and heat olive oil and garlic on medium-high heat.

4. Add broccoli and pasta back into the pot.

5. Stir in ½ -1 c. vegetable water, chicken, cheese, salt, and pepper

Sweet n Sour Chicken Pizza

SAUCE INGREDIENTS:

2 ½ c. pineapple (2o oz jar)

½ c. chopped onion

½ c. honey

½ c. white or red wine vinegar

2 t. curry powder

½ t. ground ginger

½ t. salt

1/8 t. pepper (or Tabasco sauce)

DIRECTIONS:

1. Blend in a blender until smooth.

2. Bring to boil on high heat.

3. Simmer 20-30 min. until thick.

4. Use 1/2 c. sauce on pizza. (4 cubes)

5. Freeze in ice cube trays.

TOPPINGS:

1 ½ c. mozzarella cheese

1 c. chicken, cooked & shredded

1 c. pineapple, chopped

1 green pepper, diced

¼ c. onion, diced

DAILY Meal Plan

2012 MEAL PLAN

PRINCIPLES:

-Good FOODS: Whole Grains, Fruits & Vegetables, Good Fats, Yogurt

(Limit Processed Grains, Sugar, High Fructose Corn Syrup, Animal Fats, Trans Fats, Hydrogenated Oils, Fat)

-Good DRINKS: Water (between meals especially)

(Limit Soda & Juices)

-Heavy Lunch, Lighter Supper (digestion slows down when sleeping)

PRACTICES:

Breakfast= Whole Grain flavored with yogurt & fruit

Lunch= Cooked Meat, Veggies, Protein

Snack= Fruit & Protein

Dinner= Salad or Soup and whole grain bread/tortilla/muffin

HOW TO BUILD A SALAD

1- Fill a large bowl halfway full with the bed of lettuce/squash/cabbage/pasta

2- Slice whatever vegetables you have and fill it up almost to the top.

3- Cook, chop, and season about 2 proteins that go well together.

4- Pour dressing over the salad and toss until well mixed.

5- Serve with a Whole grain bread, tortilla, roll, etc.

A. TACO SALAD:

1. BED= Romain Lettuce or Spagetti Squash

2. VEGGIES= cucumber, olives, tomatoes, bell peppers, green onions

3. PROTEIN= Ground Turkey, Chicken, Beans, Pork, Cheese

(flavored with chili powder & cumin)

4. DRESSING= Ranch or Yogurt Curry (green smoothie girl) or Cottage Cheese & Salsa

B. CABBAGE SALAD:

1. BED= Shredded Cabbage (I like the coleslaw mix at Sams)

2. VEGGIES= Shredded Carrots (they are in the coleslaw mix)

Or FRUIT (bananas, raisins/grapes, pineapple/manderine oranges)

3. PROTEIN= Chicken, Nuts, Seeds

4. DRESSING= Soy Sauce Vinegarette or Fruit Vinegarette or Miracle whip/Milk/Sugar

C. PASTA SALAD:

1. BED= Pasta (whole grain preferred)

2. VEGGIES= Green Beans, Asparagas, broccoli, cucumbers, tomatoes, red or green onion

peas, celery (with tuna)

3. PROTEIN= Ham, Chicken, Tuna, Mozzella, or Cottage Cheese

4. DRESSING= Basic Vinegarette or Miracle Whip/Yogurt Vinegarette (for tuna)

D. GARDEN SALAD

1. BED= ROMAIN or Butter lettuce

2. VEGGIES= Cauliflower/Broccoli, Carrots, Tomatoes, Peppers, Cucumbers, Green onion

3. PROTEIN= Nuts, Seeds, Beans, Chicken, Eggs, Cheese

4. DRESSING= Ranch or Vinegarette or Caesar

CHICKEN Salad Sandwich

CHICKEN SALAD (Serves 8)

INGREDIENTS:

1 c. grapes, halved (or 1 can mandarin oranges)

1 c. pineapple tidbits (8oz) (or diced apples)

1 ½ c. diced cooked chicken (10 oz can)

¼ c. miracle whip light 

¼ c. plain yogurt (or sour cream)

¼ c. slivered almonds

(adapted from "lickety split meals" at zonya.com)

Chicken Noodle Soup

Ingredients:

5 c. water

2 t. chicken boullion

1 bay leaf

1 t. dry thyme

¾ t. salt

¼ t. pepper

1 ½ c. cooked chicken

2 c. sliced carrots

1 medium onion, chopped

1 c. frozen peas

½ lb. pasta (or 3 c. egg noodles)

2 T. flour

2 c. milk

Directions:

1. Cube and boil the chicken in the water or use pre-cooked chicken.

2. Boil all ingredients, except milk and flour, for about 10 minutes

(or until the noodles are soft)

3. Whisk the flour a little bit of the water

4. Stir in flour mixture and milk. Heat until thickened a bit.

Spagetti Version:
(Serves 8)
10 c. water (only 5 c. if using pre-cooked and drained noodles)
2 c. carrots
1 c. celery or peas
1 c. onion
1/2 c. corn
1 1/2 c. cooked chicken or turkey
(or 3 1/2 c. kidney beans= 2 cans)
1 pound spagetti noodles
4 t. chicken boullion
1 1/2 t. salt (2t. if using beans)
1/2 t. pepper

Directions:
1. Boil all ingredients for 10 min.
2. Add 2 c. milk