-
"B"
stands for breakfast
-
"L" stands for lunch
-
"D" stands for dinner
-
"S" stands for snack
hot, whole grain
cereals
Steel Cut Oats [B, S,
D]
Creamy Quinoa [B, S, D]
Apple, Millet & Raisins [B, S, D]
old favorites...with
a new twist
Whole Grain French Toast
[B, D]
Scrambled Sesame Tofu & Phyto-filled veggies [B]
pancakes &
toppings
Blueberry Cornmeal Pancakes
[B, D]
Banana-Pecan Pancakes [B, D]
Apple Cinnamon Walnut Pancakes [B, D]
Strawberry Buckwheat Pancakes [B, D]
Yum Yum Yam Cakes [B, D]
Quick & E-Z Fruit Sauce [B, D]
Sweet 'n Chunky Fruit Sauce [B, D]
quickies
Mindless Millet (mindless...it's
so easy!) [B]
No Brainer Banana Nut Toast [B, S]
TVP Delight [B]
tofu shakes &
smoothies
Banana Shake [B, L,
S]
Mocha Smoothie [B, L, S]
Strawberry Pineapple Whip [B, L, S]
A Berry Peachy Whip [B, L, S]
Cappuccino Shake [B, L, S]
Sunshine Shake [B, L, S]
Green Tea Smoothie [B, L, S]
Herbal Tea Smoothie [B, L, S]
muffins & breads
Oat Bran Muffins [B,
S]
Blueberry Bran Muffins [B, S]
Banana Walnut Bread [B, S]
Stone Ground Corn Bread [B, D, S]
Whole Wheat Baguettes [L, D, S]
Flax Crackers [B, L, D, S]
Flax Bread Stix [B, L, D, S]
creative pilaf
combo'z
Oriental, Mediterranean,
Asian [D, S]
Love 'dose Leftover Grains [B, L, D, S]
veggie burgers, chili
& loafs
Sesame Millet Burgers,
Groovy Gravy [L, D]
SuperSoy Burgers [B, L, D]
SloppySoy Joes [B, L, D]
Veggie Chili [B, L]
Herbed Lentil Loaf [B, L, S]
Italian tastes
Spinach Lasagna [L,
D, S]
Whole Wheat Pizza [L, D, S]
Homemade Pizza Sauce & Toppings [L, D]
Pesto Pasta [L, D, S]
Chunky Tofu Marinara [L, D, S]
Phyto-Filled Calzones [L, D, S]
spreadable lunches
Quickie Beanie Spread or
Dip [L, S]
Garbanzo Bean Spread or Dip [L, S]
Soy Bean Sandwich Spread/Dip [L, S]
Tempeh Sandwich Spread [L, S]
Egg Free Egg Salad Spread [L, S]
fine dining
Poached Lemon White Fish
[L, D, S]
Grilled Swordfish, Ginger & Lime [L, D, S]
Citrus Shrimp & Tarragon [L, D, S]
Champagne Poached Salmon [L, D, S]
Pan Seared Salmon & Roasted Garlic [L, D]
Turkey Cutlets with Ginger, Lime [L, D, S]
Chicken Gumbo [L, D, S]
Chicken, Mint & Thyme [L, D, S]
Honey Chicken with a Mustard Glaze [L, D]
Raspberry Chicken [L, D, S]
Oven Fried Chicken [L, D, S]
salad dressings &
condiments
Creamy Italian [L, D,
S]
Creamy French [L, D, S]
Salsa Vinaigrette [L, D, S]
Creamy Cucumber Dill [L, D, S]
Pear Vinaigrette [L, D, S]
Lemon Raspberry Vinaigrette [L, D, S]
Creamy Garlic [L, D, S]
Sweet Ginger [L, D, S]
Silky Mint [L, D, S]
Tomato Vinaigrette [L, D, S]
Tofu Cream Cheese [B, L, S]
Tofu Mayo [B, L, D, S]
Tofu Onion Dip [S]
Tofu Sour Cream [B, L, D, S]
salads
Caesar [L, D, S]
Spinach Sunflower Walnut [L, D, S]
Quinoa ("Keen-wa") [L, D, S]
Colorful Coleslaw [L, S]
Sweet Yam [L, D, S]
Sunflower Raspberry Flax [L, D, S]
Sweet Cucumber [B, L, S]
Purple Cabbage Almond [L, D, S]
Sweet Couscous Walnut [L, D, S]
Sesame Seeds, Snow Peas, Mushroom [L]
Cp2/cauliflower, parsley, pea [L, D, S]
Bean Sprouts, Nuts, Broccoli [L, D, S]
Steamy Tomato Rice [L, D, S]
TVP Simplicity [ L, D, S]
Thai Udon Noodle [L, D, S]
soups
Creamy Cauliflower
[L, D, S]
Old Fashioned Borscht [B, L, D, S]
Chunky Corn Chowder [L, D, S]
Luscious Lima [L, D, S]
Herbed Carrot [L, D, S]
Spicy Black Bean [L, D, S]
Split Pea [L, D, S]
Garlic Lentil [L, D, S]
side dishes &
snax
Potato Chips [L, D,
S]
Oven Fried Fries [L, D, S]
Twice Baked Potatoes [L, D, S]
Italian Potatoes [L, D, S]
Phyto-Filled Latka's (potato pancakes) [D]
I YAM what I YAM! [B, D, S]
Oriental Fried Rice [D, S]
Spanish Beans & Rice [L, D, S]
Ratatouille [L, D, S]
Curried Okra [L, D, S]
desserts
Hot Carob Cocoa [B,
S]
Hot Carob Cappuccino [B, S]
Chai [B, S]
Apple Flax Bread Pudding [B, S]
Tropical Fruit Cake [B, S]
Adzuki Brownies [B, S]
Baked Pears [B, S]
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
BE
LEAN,
HEALTHY, ENERGETIC!
Medical
Health Planner for a Metabolic
Makeover
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
Copyright© 2007, Helene Berk, M.Ed., R.D.
[ISBN 0-9663748-6-X] $22.95
