Enjoy these recipes from Meredith's kitchen! If you're interested in more of Meredith's quick and healthy recipes, consider ordering a copy of her cookbook.
2 T Dijon mustard (regular mustard will work as well)
2 T lemon juice
1 T chopped fresh thyme
1 T chopped fresh rosemary
½ tsp pepper
4 (4oz) salmon steaks
Combine all ingredients and brush mixture on both sides of each salmon steak. Cover and refrigerate 30 minutes.
Place salmon on grill or broiler and cook 4 minutes per side or until desired doneness.
Calories: 145kcal, Fat: 4.5g, Protein: 23g, Carbohydrates: 1.9g
1-cup skim or 2% milk (add extra ½ cup milk if using whole wheat flour to add enough moistness to batter) * you can also use lactose-free or soy milk *
2 small eggs or 1 large egg
¼ cup molasses
1 ½ tsp vanilla
2 cups all-purpose flour (or 1 and ½ cups all purpose flour and ½ cup whole wheat flour)
½ cup evaporated cane juice
6 T whole-wheat bran
1 T and 1 1/2 tsp baking powder
2 cups fresh blueberries
Combine all wet ingredients and mix for 30 seconds. Add dry ingredients one at a time. Mix all ingredients together for 30 seconds. Add blueberries and mix. Do no over mix.
Spoon into greased muffin cups. Bake at 300° until very brown about 1 hour.
Will store in refrigerator for 1 week.
Nutrition: Calories: 162 kcal, Fat: 1g, Protein: 4g, Carbohydrates: 35g
Mini Muffins: Calories 54, Fat: .3g, Protein: 1.3g, Carbohydrates: 11.6g
A healthy breakfast: whole wheat waffle, 1T peanut butter, fresh blueberries, and a local Texas peach
Great post-workout meal: 100% whole wheat bread, low fat cheese, low sodium sliced turkey, and a local Texas peach
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