Nutritious snacks on the go


3 egg white
1 whole egg
1 ounce skim milk shredded mozzarella
1 cup 1% milk
1 ½ cup diced mushroom
1 ½ cup diced red bell peppers
2 2/3 teaspoon olive oil

Sautéed the vegetable. Spray a 5" ramequin with olive oil cooking spray, layer with the cheese then the vegetables, then pour the egg and milk mixture on it. Bake at 350 until done


4 oz boneless and skinless chicken breast grilled and sliced
2 cups of mixed green lettuce
1/2 cup orange bell peppers
1/2 cup grapefruit
1/2 cup cucumber
1/2 tomato
Vinaigrette: 1 teasp. Dijon mustard, 2 teasp. 1 tabls olive oil


1/4 cup quinoa cooked as you would cook pasta
1 tbs edamame
1/4 cup halved cherry tomatos
1 tbls. olive oil
1 teas. Lemon juice
1/2 oz cheese of your choice
Chopped flat leaves parsley


Shell recipe for 40 3'' tartlet

1 1/4 whole wheat flour
1/8 teas. Salt
1/4 cup splenda
1/4 cup egg beater
1/2 teas. Vanilla
6 tbls. Soy butter

1- Sift flour onto work surface, make a well in the center

2- Place salt, splenda, egg beater and vanilla in center, mix with a fork.

3- Soften butter mix with the egg mixture

4- Mix it all with the flour

5- Work with the heel of the hand and form a ball. Wrap the ball and refrigerate two hours.

6- Roll the dough and fill the 3' ramequin.

7- Bake at 350

Cream filling:

2 teaspoon maple syrup
4 oz skim ricotta cheese
1/2 teas. Vanilla
1/2 teas. Orange extract

Beat the mixture until smooth.

Fill a shell and decorate with fresh fruits


1 whole egg
3/4 cup whole wheat flour
1 cup 1% milk
1/2 cup blueberries
1/2 teas. Olive oil


4 oz raw shrimp
2 tbls. Lime juice
Salt, pepper, dried oregano
1/2 green pepper
1/2 red pepper
1/2 yellow pepper
1/2 cup chopped salad
1 tbls olive oil
1 8" sundried tomato wrap

Julienne the peppers and sautéed them, when done add the shrimp with the spices.

You are ready to make your wrap.

Salsa: 1 avocado, 1 tbls lemon juice, salt, pepper, 1 sprig cilantro, 1'4 red onion diced. Mashed and add to it ½ tomato diced.

1 tablespoon per portion!


4 oz fillet mignon grilled
2 cups steamed green beans
1 cup steamed asparagus
1/2 a Roma tomato drizzled with 1 teas. Olive oil and baked

Butter: 1 teas. Soy butter, 1 pinch of garlic, 1 pinch of tarragon

Mix the butter with the spices and form in a ball to put on the steak when done.


1/4 cup hummus
2 celery sticks
1/4 cup cherry tomatos halved
3 black olives
1oz feta cheese
Red onion to sprinkle on top


1/4 cup low fat yogurt
1/2 cup strawberries
1/2 cup papaya
3 blackberries
2 walnuts
1 mint leave


5 oz salmon fillet grilled
2 cups zucchini
2 cups eggplant
1 cup mushroom
1 tbls olive oil

Dice and sautéed the vegetables with the olive oil. Season very lightly.

Pesto: Puree basil, pinch of salt, 1 tabls. Pinenuts, 2 clove of garlic ¼ cup olive oil.

1 teaspoon of pesto is one portion.

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