I hope you enjoy this comprehensive list of healthy recipes and that you achieve excellent results with the foods you love!

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2 The key to losing fat, and keeping it off for good, is striking a balance between healthy, so you get good results, and delicious, so you can enjoy and stick with your plan. This is the exact balance we were after when developing our recipes. This recipe book is separated into two sections: Fast Track to Fat Loss Original Recipes and Member-Submitted Recipes. The Fast Track Original Recipes are those I ve developed over the years that I ve personally enjoyed and shared with others on our program. They re all great for losing fat because they re low in fat, sugar, and calories, yet packed with nutrients. Plus, they re quick and easy to make and don t require any special ingredients. The Member-submitted recipes are those which the members of our program have shared with us. Recipes found to be compliant with our program received Fast Track s Stamp of Approval. If they weren t, they were modified to meet our guidelines. We d like to thank all of our valued members who submitted recipes... and a BIG Thank You to LuAnn Bermeo, our Recipe Magician, who puts countless hours into making sure our recipes strike that perfect healthy yet delicious balance. LuAnn is a vegan chef and author of two cookbooks, Amazing Meals, volumes 1 and 2, which introduce the joys of healthful eating with more than 500 incredibly delicious meat-, egg-, and dairy-free recipes. I hope you enjoy this comprehensive list of healthy recipes and that you achieve excellent results with the foods you love! Chad Tackett Fast Track to Fat Loss & FitFreeze Founder

3 FAST TRACK MEMBER-SUBMITTED RECIPES LEAN PROTEINS Avocado and Cheese Omelet with Fresh Salsa 5 Avocado and Tomato Omelet 6 Baked Eggs with Turkey Ham and Veggies 7 Baldvina s Super Porridge with Blueberries and Bananas 8 Briana s Egg White Omelet 9 Candice s Western Omelet 10 Craig s Protein Pancakes with Cottage Cheese and Oatmeal 11 Egg Scramble with Sausage and Cheese 11 Farina Frittata (Pancake) 12 Herbed Tofu Scramble 13 High Protein Oatmeal Pancake 14 Judy s Pork (and Couscous) Scramble 15 Kate s Breakfast on the Fly! 16 Kate s Ideal Breakfast Bowl 17 Lelita s White and Green Scramble 18 Lori s Low-Carb Almond Pancakes 19 Lynnette s Breakfast Rice Pudding 20 Meg s Spinach and Feta Omelet 21 Nicole s Healthy Scramble 22 Oatmeal Protein Pancakes 23 Oatmeal Protein Pancakes 24 Protein Pancakes 25 Protein-packed Power Pancakes 26 Shelli s Big Breakfast Bake (Eggs and Veggies) 27 Smoked Salmon Scramble 28 Western Omelet Wrap 29 STARCHY Baked Banana Oatmeal 30 Baldvina s Banana-topped Porridge 31 Barbra s Apple-Raspberry Oatmeal Muffins 32 Bean and Brown Rice Burritos with Scrambled Eggs 33 Breakfast Power Bowl 34 Carmela s Favorite Breakfast 35 Charlyne s 10-Grain Pancakes 36 High-Protein Chocolate Pancakes (FitFreeze) 37 Holly s Breakfast Scones with Fruit 38 Honor s Raw/Vegan Brekky Bowl (High Protein Breakfast) 39 Jo s Vanilla Creme Oatmeal 40 Mellisa s keen (Quinoa) Cinnamon-Spiced Cereal 41 Michelina s Protein Pancakes 42 Microwave Oatmeal with Apples 43 Orange-scented Whole Grain Pancakes 45 Overnight Oatmeal 46 Overnight Steel Cut Oats with Apples and Cinnamon(Slow Cooker) 47 Pam s Protein Oatmeal 48 Patty s Blueberry Breakfast Cake 49 Phil s Shredded Sweet Potato and Apple Pancakes 50 Quick Oatmeal and Fruit Breakfast Muffins 51 Rose s Whole Grain Pancakes 52 Whole Grain Apple Pancakes with Creamy Maple-Yogurt Topping 53 SIMPLE Aaron s Overnight Wheatberry and Apple Cereal(Slow Cooker) 54 Blueberry (or Strawberry) Morning Mash 55 Breakfast Parfaits 56 Lee-Pierre s Number One Choice for Breakfast 57 FIBROUS Kate s Ideal Breakfast (or Lunch) Bowl II 58 FAST TRACK ORIGINAL RECIPES LEAN PROTEINS Vegetable Egg White Scramble 60 STARCHY Oatmeal Pancakes 61 Steel Cut Oatmeal 61

4 FAST TRACK MEMBER-SUBMITTED RECIPES PAGE 4

5 Avocado and Cheese Omelet with Fresh Salsa LEAN PROTEINS Submitted by: CStephen Recipe contributes primarily protein, with a lesser amount of starchy and fibrous carbs. Servings: 2 Serving size: 12 ounces Prep Time: <15 minutes Cook Time: <10 minutes Salsa: 1 large tomato, finely chopped 1/2 cup canned light red kidney beans, black beans or pinto beans, rinsed and drained (measured after preparation) 1/4 cup chopped sweet onion 2 Tablespoons minced cilantro (fresh coriander; optional) 1 clove garlic, minced 1 Tablespoon fresh lemon juice 1/4 teaspoon ground cumin Omelet: No-stick cooking spray 1 cup liquid egg substitute (such as Egg Beaters or 8 egg whites) To taste ground black pepper 1/2 ripe avocado, pitted, peeled, then cut into thin wedges 1/2 cup shredded, fat-free or lowfat Cheddar cheese In a small bowl, stir together all of the salsa ingredients; set aside. To prepare the first omelet, spray a small skillet generously with no-stick cooking spray; preheat to medium-high. Pour 1/2 cup of the liquid egg substitute into the skillet. Sprinkle with pepper, if desired. Cook undisturbed for a couple of minutes, then while slightly tilting the skillet, gently lift the edges of the omelet with a spatula, allowing any uncooked egg on the top to run underneath; continue cooking until the underside is lightly browned and the top is somewhat set. Sprinkle half of the diced avocado and shredded cheese over one half of the omelet. Use the spatula to carefully fold the remaining half over, enclosing the filling. Slide the omelet onto a plate. Cover lightly with a second plate to keep warm. Prepare the second omelet, using the remaining omelet ingredients. Serve the omelets hot, topped with the prepared salsa. Calories: 253 Fat: 9g Protein: 24g Carbs: 21g Fiber: 7g Sugar: 6g Cholesterol: 6mg Sodium: 991mg Rinsing the beans will somewhat reduce the amount of sodium, a fact not reflected in the Nutrition Profile. Recipe loosely adapted by LuAnn Bermeo, Fast Track recipe editor from Eat, Eat, Eat by Matt Thom and Monica Wright. The photo is not an exact representation of the recipe. PAGE 5

6 Avocado and Tomato Omelet LEAN PROTEINS Submitted by: nkeney This recipe is primarily a protein and fibrous carb. Adapted from Oxygen magazine, March, Servings: 2 Serving size: 6.6 ounces Prep Time: n/a Cook Time: 15 minutes No-stick cooking spray 4 egg whites whisked with a splash of water 1/2 avocado cubed 6 grape tomatoes halved 1/4 cup red onion chopped (measured after chopping) Spray a small skillet with no-stick cooking spray. Pour in whisked egg whites and water, then cook over medium-heat, without stirring, until eggs are opaque. Add avocado, tomatoes, and onion, if using, then carefully flip omelet over and continue cooking for 2 more minutes, or until eggs reach desired doneness. Calories: 122 Fat: 7g Protein: 9g Carbs: 8g Fiber: 4g Sugar: 0g Cholesterol: 0mg Sodium: 119mg I m always looking for different ways to eat my egg whites, especially after a hard workout at the gym. - nkeney Washed and dried baby spinach leaves, added along with the avocado and tomatoes would give a colorful and nutritious boost to this omelet. PAGE 6

7 Baked Eggs with Turkey Ham and Veggies LEAN PROTEINS Submitted by: vrich Recipe contributes primarily protein. Servings: 1 Serving size: Full Recipe Prep Time: 8 minutes Cook Time: minutes No-stick cooking spray 2 tablespoons green and/or red bell pepper finely diced (measured after dicing) 2 tablespoons fresh mushrooms cleaned, then finely diced (measured after dicing) 2 tablespoons green (spring) or sweet onion finely chopped 1 tablespoon water 1 ounce extra lean turkey ham diced 2 eggs 1 pinch salt 1 pinch ground black pepper 2 tablespoons fat free half and half Preheat the oven to 350 degrees. Spray a small, individual-sized baking dish (ramekin) with no-stick cooking spray; set aside. In a small microwave-safe bowl, combine the mushrooms, onions and peppers, add water. Cover the bowl with microwave safe wrap or a small microwavesafe plate, then microwave for 1 minute, or until the vegetables are just tender. Transfer the vegetables to a colander and drain thoroughly, setting the bowl aside for later use. Layer the drained vegetables and diced ham in the sprayed ramekin. Carefully break the eggs over the ham, then season to taste with salt and pepper; set aside briefly. Pour the half and half into the microwave-safe bowl; microwave for 10 seconds or until warmed, then cover the eggs with the warmed half and half. Bake the eggs and ham for 10 to 15 minutes, or until the eggs are cooked to your preference. Serve hot. Calories: 212 Fat: 12g Protein: 20g Carbs: 8g Fiber: 1g Sugar: 4g Cholesterol: 443mg Sodium: 481mg PAGE 7

8 Baldvina s Super Porridge with Blueberries and Bananas LEAN PROTEINS Submitted by: badda Recipe contributes primarily protein with lesser, but significant, amounts of simple and starchy carbs. Really, really good! -Baldvina (badda) Servings: 1 Serving size: 12 ounces Prep Time: 7 minutes Cook Time: 2 minutes 1/2 medium banana 1/2 cup water 2 egg whites 1/4 cup uncooked quick-cooking oatmeal 1 scoop vanilla or chocolate-flavored FitFreeze powder (see Notes) 1/4 cup fresh or frozen, thawed blueberries In a 3- to 4-cup capacity microwave-safe bowl, mash the banana. Using a fork, beat in the water and egg whites. Stir in the oatmeal. Microwave on High for 2 minutes, or until the mixture boils. Remove the oatmeal from the microwave and allow to stand for 1 minute. Stir in the FitFreeze powder and blueberries. Serve hot, or cover and refrigerate. Calories: 314 Fat: 4g Protein: 33g Carbs: 38g Fiber: 6g Sugar: 13g Cholesterol: 55mg Sodium: 307mg For information about Fast Track s FitFreeze, see Recipe by (badda), as edited by LuAnn Bermeo, Fast Track recipe editor. PAGE 8

9 Briana s Egg White Omelet Submitted by: briri Recipe contributes primarily protein. Servings: 1 Serving size: Entire recipe Prep Time: 3 minutes Cook Time: 3 to 5 minutes 1/2 cup egg whites (2 to 3 egg whites) 1/4 cup shredded lowfat or fat-free Cheddar cheese (divided use) 1 Tablespoon imitation bacon bits (such as BacO s) 2 dashes ground black pepper (optional) Spray a small no-stick skillet lightly with no-stick spray, preheat to medium. Meanwhile, separate the egg whites into a small bowl, saving yolks for another use. Beat with a fork until frothy. (If a fluffier omelet is desired, beat the whites until soft peaks form). Pour the beaten egg (whites) into the preheated skillet. (If a well-done omelet is desired, after the omelet is set on the bottom, carefully lift the edges of the omelet with a spatula, tilting the skillet to allow any raw egg to run under the omelet). Sprinkle the top of the eggs with half of the shredded cheese, the imitation bacon bits, and a dash of pepper, if desired. Using a spatula, fold one third of the omelet over the center, then fold the other side over the center, overlapping sides. Sprinkle the top of the omelet with the remaining cheese and another dash of pepper, if desired. Cover the skillet briefly, just until the cheese melts. Serve hot, or cover and refrigerate. Calories: 146 Fat: 4g Protein: 22g Carbs: 3g Fiber: 0g Sugar: 1g Cholesterol: 6mg Sodium: 499mg LEAN PROTEINS Recipe by Briana (briri), as edited by LuAnn Bermeo, Fast Track recipe editor. Photo is not an exact representation of the recipe. PAGE 9

10 Candice s Western Omelet LEAN PROTEINS Submitted by: candiceswolf Recipe contributes primarily protein, with a lesser amount of fibrous carbs. Recipe concept by Candice, developed and written by LuAnn Bermeo, FT Recipe Editor. Servings: 2 Serving size: 8 ounces Prep Time:<10 minutes Cook Time: minutes No-stick cooking spray (divided use) 1/2 green bell pepper seeded and diced 1/2 small red onion chopped 1 tomato diced 2 eggs 1/2 cup liquid egg substitute (such as Egg Beaters) To taste salt To taste ground black pepper 1 ounce low fat Cheddar or Co-Jack cheese shredded (1/4 cup) Tomato-based salsa or red hot pepper sauce (optional) Generously spray the bottom of a medium skillet with no-stick cooking spray, then preheat over medium-high heat. Sauté the onion and pepper, stirring occasionally, for 3 to 4 minutes, or just until tender-crisp. Add the diced tomato and cook for 1 to 2 minutes, or until juice evaporates, then transfer the vegetables to a shallow, uncovered bowl and set aside briefly. In a separate, small bowl, whisk together the eggs and liquid egg substitute until completely mixed, but not fluffy. Stir in salt and pepper to taste. Spray again the skillet with no-stick spray, then pour the egg mixture into the skillet; reduce heat to medium and cook eggs until set on the bottom, but still moist on the top. Using a spatula, carefully lift the edges of the omelet while tipping the skillet slightly, ensuring that the omelet does not stick and allowing any uncooked egg to run underneath; turn skillet and repeat until the omelet is set on the top and beginning to lightly brown on the bottom. Spread the sautéed vegetables and cheese over one half of the omelet. Briefly cover the skillet, just until the cheese is melted. Carefully slide the omelet onto a serving plate, using spatula to fold the omelet, enclosing the vegetables and cheese. Serve immediately, topped with salsa or hot pepper sauce, if desired. Calories: 178 Fat: 9g Protein: 18g Carbs: 7g Fiber: 2g Sugar: 4g Cholesterol: 215mg Sodium: 274mg Nutrition Profile does not include added salt or optional sauce or hot pepper sauce. PAGE 10

11 Craig s Protein Pancakes with Cottage Cheese & Oatmeal LEAN PROTEINS Submitted by: ukyates85 Recipe contributes protein and starchy carbs. If within your meal guidelines, serve pancake with nut butter and/or fresh fruit. Servings: 2 Serving size: 1 pancake (5 oz.) Prep Time: 5 minutes Cook Time: 5 minutes No-stick cooking spray 4 egg whites 1/2 cup fat free cottage cheese 1/2 cup uncooked regular or quick-cooking oatmeal 1 teaspoon (or to taste) ground cinnamon Spray a large flat-bottomed skillet (or electric griddle) with no-stick cooking spray, then preheat over medium-high heat. Meanwhile, place all the ingredients in a blender; cover and blend until smooth. Pour the batter onto the heated skillet, forming two pancakes. Cook on the first side until the surface of the pancakes are covered with bubbles and the edges appear dry; using a spatula, flip carefully, then cook until the second sides are lightly browned. Serve immediately, or store in an airtight container, to reheat as needed. Calories: 152 Fat: 2g Protein: 18g Carbs: 18g Fiber: 3g Sugar: 2g Cholesterol: 5mg Sodium: 307mg The Nutrition Profile is for a single pancake without additional spreads or toppings. Recipe by Fast Track member, Craig (ukyates85), as edited by LuAnn Bermeo. PAGE 11

12 Egg Scramble with Sausage and Cheese LEAN PROTEINS Submitted by: prudyteresas Recipe contributes primarily protein. Servings: 2 Serving size: 4 ounces Prep Time: 5 minutes Cook Time: 5 minutes No-stick cooking spray 3/4 cup liquid egg substitute (such as Egg Beaters) turkey sausage patty (see Notes) crumbled into small pieces 1 tablespoon water 1 ounce lowfat or fat-free Cheddar cheese shredded (1/4 cup) To taste salt To taste ground black pepper Spray a small skillet generously with no-stick cooking spray, then preheat to medium. In a small bowl, whisk together the egg substitute and water. Stir in the crumbled sausage patty and shredded cheese. Pour the mixture into the preheated skillet. Allow the mixture to cook undisturbed for a minute or two, or until beginning to set on the bottom, then, using a spatula, stir/fold while continuing to cook, until the eggs are completely set. Divide the mixture into two servings. Season to taste with salt and pepper. Refrigerate any unused portion(s) in an airtight container. Reheat refrigerated portion(s) in the microwave or a small skillet, sprayed with no-stick cooking spray. Calories: 173 Fat: 3g Protein: 22g Carbs: 3g Fiber: 0g Sugar: 0g Cholesterol: 27mg Sodium: 364mg If desired, use a Spicy Turkey Sausage Patty; see recipe on the Nutrition page. PAGE 12

13 Farina Frittata (Pancake) LEAN PROTEINS Submitted by: Sandra Recipe contributes protein and a lesser amount of starchy carb. Loosely adapted from a recipe by fitness model Conchita Labrada. Servings: 1 Serving size: 3.8 ounces Prep Time: 6 minutes Cook Time: 5 minutes No-stick cooking spray 2 egg whites (or 1/3 cup egg white substitute, such as All Whites) 3 tablespoons farina (fortified cream of wheat cereal) uncooked 1 tablespoon vanilla or chocolate-flavored FitFreeze powder 1/2 teaspoon ground cinnamon (omit if using chocolate-flavored protein powder) Spray a small skillet lightly with no-stick cooking spray, then preheat over medium meat. Meanwhile, in a small bowl, whisk together the egg whites, farina, protein powder and cinnamon (if using), until smooth. Pour batter into hot pan; reduce heat to low and cook for 4 minutes on the first side, then flip frittata and cook for 1 more minute, or until the eggs are set. Serve hot. Calories: 181 Fat: 0g Protein: 15g Carbs: 28g Fiber: 1g Sugar: 0g Cholesterol: 11mg Sodium: 148mg This farina frittata is one of my favorite breakfast entrees - high in protein and low in fat. I like to top it with 1 to 2 tablespoons low-sugar strawberry spread (or fresh sliced strawberries) and half of a sliced banana. -Sandra Note that the powdered sugar sprinkled on the frittata in the photo is not included in the Nutrition Profile. (Sorry). PAGE 13

14 Herbed Tofu Scramble LEAN PROTEINS Submitted by: stunners Recipe contributes primarily protein. Adapted from Very nice for breakfast, served with toasted whole grain bread. Servings: 3 Serving size: 7-8 ounces Prep Time:<10 minutes Cook Time: minutes 2 teaspoons olive oil 1 small onion chopped 1 block water-packed tofu well-drained 1/4 teaspoon salt 1/8 teaspoon ground black pepper 1/8 teaspoon ground turmeric 4 ounces shredded reduced-fat Cheddar cheese (1 cup) 3 tablespoons fresh basil (or other preferred herbs) chopped (measured after chopping) In a large skillet, heat the oil, then sauté the onion, stirring occasionally, for 5 minutes, or until tender. Using your fingers, crumble the well-drained tofu into the skillet, then stir in salt, pepper and turmeric; cook, using a spatula to turn occasionally, for 5 minutes or until the tofu is firm and lightly browned. Remove the skillet from the heat. Gently stir in the cheese and herbs. Let stand briefly, until cheese melts, then serve. Refrigerate leftovers in a covered container and reheat in the microwave or in a small skillet as needed. Calories: 192 Fat: 11g Protein: 20g Carbs: 5g Fiber: 2g Sugar: 1g Cholesterol: 8mg Sodium: 441mg PAGE 14

15 High Protein Oatmeal Pancake LEAN PROTEINS Submitted by: AngelinMI Recipe contributes protein and starchy carbs. Servings: 1 Serving size: 1 large pancake Prep Time: <5 minutes Cook Time: 6-8 minutes No-stick cooking spray 3 egg whites (or 1/2 cup + 1 tablespoon egg white substitute) 1/2 cup quick-cooking oats uncooked 1 packet Splenda (optional) 2 tablespoons ground flaxseed (linseed) meal 1/2 teaspoon (or to taste) ground cinnamon 1 pinch salt (optional) 1/2 cup fruit of choice, such as blueberries, bananas, strawberries or apples chopped or sliced, if needed Optional Toppings: Natural peanut butter or other nut/seed butter Sugar-free syrup, unsweetened applesauce or sugar-free/low sugar fruit spread Spray a medium skillet generously with no-stick cooking spray. Preheat over medium heat. Meanwhile, in a small mixing bowl, whisk the ingredients together. (Stir in optional fruit if desired and/or allowed by meal plan). Pour batter into preheated skillet, then cook pancake on first side for 3 to 4 minutes, or until set enough to turn and underside is lightly browned. Using spatula, flip pancake carefully, then cook on the second side for 2 minutes, or until done. Serve warm with appropriate accompaniments, if desired. Calories: 265 Fat: 7g Protein: 22g Carbs: 33g Fiber: 9g Sugar: 1g Cholesterol: 0mg Sodium: 169mg Pancake may also be wrapped and enjoyed later. Nutrition Profile does not include added salt, fruit, or any of the optional toppings. PAGE 15

16 Judy s Pork (and Couscous) Scramble LEAN PROTEINS Submitted by: JLTSmile Recipe contributes primarily protein. If served at a time in which starchy carbs are permitted, Judy (JTLSmile) suggests adding cooked couscous to the scramble. (See Notes) Meanwhile, in a medium bowl, whisk together the egg whites, green onions, Worcestershire sauce, garlic and black pepper. (Cooked couscous can be added now or after the eggs are scrambled). Pour the egg mixture over the browned pork, stirring to mix, then continue cooking, turning occasionally with a spatula, until the eggs are set. Meanwhile, arrange a bed of shredded lettuce on a plate. Spoon the scrambled egg and pork mixture over the lettuce. If desired, Spice it UP with additional seasonings (see Notes). Serve immediately. Refrigerate leftovers. Servings: 1 Serving size: 8 ounces Prep Time: 8-10 minutes Cook Time: minutes 1/3 cup cooked couscous (optional; see Notes) 1/2 teaspoon olive oil 2 ounces raw, extra lean, ground pork (or ground lean meat of your choice; see Notes for vegetarian alternative) 3 large egg whites 2 Tablespoons sliced or chopped green (spring) onions 1/2 teaspoon Worcestershire sauce 1/4 teaspoon garlic powder To taste Ground black pepper 1 cup shredded, rinsed Romaine lettuce Additional seasonings and/or herbs as desired (see Notes) If adding cooked couscous, begin preparing couscous according to the directions in the Notes before proceeding with the rest of the recipe. Preheat olive oil in a medium-size skillet to medium heat. Add ground pork, using the edge of a spatula to crumble into pieces as it cooks, until browned. Calories: 183 Fat: 8g Protein: 24g Carbs: 6g Fiber: 2g Sugar: 2g Cholesterol: 37mg Sodium: 498mg To cook dry couscous, place 2 Tablespoons of couscous in a small heatproof bowl. Pour 2 1/2 tablespoons of boiling water over the couscous, then quickly cover the bowl with a small heatproof saucer. Allow to stand for 5 minutes. When done, the liquid should be completely absorbed. The Nutrition Profile does NOT include couscous. Adding 1/3 cup cooked couscous will add about 60 calories and 12 grams of starchy carbs. Vegetarians can replace the ground pork with an equal amount of a vegetarian ground meat substitute. Spice it UP! If desired, sprinkle or drizzle any of the following over the prepared dish: chili powder or crushed red pepper flakes, dried basil or tarragon, ground cinnamon, lemon juice or red hot pepper sauce. Original recipe by Fast Track member, Judy (JTLSimle), as edited by LuAnn Bermeo, Fast Track recipe editor. PAGE 16

17 Kate s Breakfast on the Fly! LEAN PROTEINS Submitted by: crukat This recipe provides protein and simple carbs. Do note that this is a frozen breakfast treat; so, unless you already have premixed and frozen FitFreeze in your freezer, (see recipes on www. fitfreeze.com), follow the directions below to prepare and freeze a single serving the night before. In just moments, it will be ready to grab and go in the morning! Watch out fast food companies, this breakfast on the fly has got you beat! FitFreeze, when paired with a banana and flax seed, tastes just like chocolate pudding with banana but is super healthy and quick. This also makes a great post workout meal! -Kate (crukat) Servings: 1 Serving size: 9 ounces Prep Time: 5 minutes Cook Time: 1 hour (freezer) In a blender, blend the FitFreeze powder, water and nut butter until smooth. Pour mixture into a small container, cover, and freeze for at least one hour, or preferably overnight. When ready to serve, remove prepared FitFreeze from the freezer, top with sliced banana, then sprinkle with ground flax seed. Calories: 300 Fat: 9g Protein: 28g Carbs: 35g Fiber: 5g Sugar: 16g Cholesterol: 55mg Sodium: 224mg 1 scoop (1/3 cup) chocolate-flavored FitFreeze powder 1/3 cup water 1 1/4 teaspoon peanut butter (or preferred nut butter) 1 small banana peeled and sliced 1 tablespoon ground flax seed (flaxseed meal) PAGE 17

18 Kate s Ideal Breakfast Bowl LEAN PROTEINS Submitted by: crukat Recipe provides primarily protein and simple carbs. I love meals that are easy to make, great on the go, AND tasty. The fruit and cinnamon add just a touch of sweetness to balance the tart yogurt. -Kate (crukat) Servings: 2 Serving size: 12 ounces Prep Time: 5-7 minutes Cook Time: 0 minutes In a small bowl, stir together all the ingredients. Divide into two servings; cover and refrigerate any unused portion. (See Notes) Calories: 238 Fat: 1g Protein: 23g Carbs: 22g Fiber: 4g Sugar: 16g Cholesterol: 5mg Sodium: 81mg 1/2 cup dry cottage cheese 1/2 cup unsweetened low or no-fat Greek yogurt 2 cups fresh strawberries (see Notes) rinsed, hulled, then diced 1 teaspoon cinnamon Feel free to substitute other seasonal fruits. If desired, this can be made the night before, then refrigerated until morning. If your meal plan allows it, alternate layers of this mixture and your favorite low fat/low sugar cereal in a parfait glass. PAGE 18

19 Lelita s White and Green Scramble LEAN PROTEINS Submitted by: baldockl Recipe contributes primarily protein with a lesser, but significant, amount of fibrous and starchy carbs. This breakfast scramble gives me energy and leaves me feeling satisfied. Feel free to substitute another variety of canned beans and/or other fibrous vegetables. You can also prepare the mixture as an omelet, if preferred. If making an omelet, the mixture will hold together better if you whisk a tablespoon of lowfat or fat-free milk into the egg whites. -Lelita (baldockl) Servings: 1 Serving size: 12 ounces Prep Time:<10 minutes Cook Time:<10 minutes 1 teaspoon olive oil (or no-stick cooking spray) 1/2 cup diced red or green bell pepper 1/2 cup sliced or chopped mushrooms 3 egg whites 1 cup packed, fresh baby spinach leaves, rinsed, then patted dry 1/2 cup drained, canned white beans (cover and refrigerate remaining beans for another use) To taste salt (optional; see Notes) To taste ground black pepper (optional) Fresh parsley sprigs, for garnish (optional) Brush the olive oil into a small skillet (or spray with no-stick cooking spray); preheat to medium-high. Sauté the bell peppers and mushrooms until tender. Meanwhile, separate the egg whites into a small mixing bowl; whisk until smooth. Stir in the spinach and beans. Stir the egg mixture into the sautéed vegetables; allow to cook until the eggs begin to set on the bottom. Continue cooking, using a fork to scramble (or cook as an omelet), until the eggs have reached the desired doneness. If desired, garnish the eggs with fresh parsley sprigs. Calories: 267 Fat: 6g Protein: 23g Carbs: 33g Fiber: 9g Sugar: 4g Cholesterol: 0mg Sodium: 781mg Added salt is not included in the Nutrition Profile. Recipe by Lelita (bladockl), as edited by LuAnn Bermeo, Fast Track recipe editor. The photo is not an exact representation of the recipe. PAGE 19

20 Lori s Low-Carb Almond Pancakes LEAN PROTEINS Submitted by: hhiigg Recipe contributes protein and healthy fat. FitFreeze powder gives these low carb pancakes, made from almond flour, an added protein punch. -Lori (hhiigg) Servings: 6 Serving size: 1 (4-in. pancake) Prep Time:10 minutes Cook Time: 6-8 minutes 2/3 cup almond meal (flour) 1 scoop (1/3 cup) vanilla FitFreeze powder 2 tablespoons ground flaxseed meal 1/4 teaspoon salt 1/4 cup water 2 whole eggs separated No-stick cooking spray In a small mixing bowl, stir together the almond meal, protein powder, flaxseed meal and salt; set aside. Measure the water into a liquid measuring cup. Carefully separate the eggs, adding the yolks to the water in the measuring cup and placing the whites in a second small mixing bowl. Whisk the water and egg yolks together, then stir the liquid ingredients into the almond meal mixture until well mixed. Beat the egg whites until stiff, then fold the beaten whites into the pancake batter. Spray a flat-bottomed skillet or pancake griddle with no-stick cooking spray; preheat to medium heat. Spoon the batter onto the heated skillet or griddle, allowing 2 to 3 tablespoons per pancake; cook on the first sides until the edges appear dry, bubbles cover the tops of the pancakes and the undersides are lightly browned, then flip and cook until the second sides are also lightly browned. Serve hot. Calories: 116 Fat: 8g Protein: 9g Carbs: 4g Fiber: 2g Sugar: 1g Cholesterol: 80mg Sodium: 152mg PAGE 20

21 Lynnette s Breakfast Rice Pudding LEAN PROTEINS Submitted by: SummerBikini Recipe contributes protein and starchy carbs. Nothing like eating dessert for breakfast! -Lynnette (SummerBikini) See Notes for flavor variations. Servings: 1 Serving size: 12 ounces Prep Time:1 minute Cook Time: 3 minutes 1/2 cup lowfat dairy or non-dairy milk 1/2 cup cooked brown rice 1/2 medium banana sliced 1 scoop chocolate or vanilla flavored FitFreeze (or other low carb protein powder) 1/8 teaspoon vanilla extract 1 dash ground cinnamon or nutmeg (optional) In 3 to 4-cup capacity microwave-safe dish, combine rice, soy milk and banana. Microwave mixture on high for 2 minutes. Remove dish from microwave and stir pudding, mashing banana with the back of the spoon. Return dish to microwave and cook pudding for another 45 seconds, then check; if consistency seems too thin, microwave for another 30 seconds. Remove dish from microwave and stir protein powder and vanilla into pudding. Sprinkle with a dash of cinnamon or nutmeg. Cool slightly and enjoy, or refrigerate and reheat later. Calories: 335 Fat: 5g Protein: 28g Carbs: 47g Fiber: 4g Sugar: 10g Cholesterol: 55mg Sodium: 268mg FLAVOR VARIATIONS: If desired, use vanilla protein powder and 1/2 cup peeled, diced pears or apples instead of bananas. For best texture, microwave pears or apples for about 40 seconds to soften, before adding the remaining ingredients. Try a dash of ginger with the pears! PAGE 21

22 Meg s Spinach and Feta Omelet LEAN PROTEINS Submitted by: TrainerMegan Recipe contributes primarily protein, with a lesser amount of fibrous carbs. Servings: 1 Serving size: 1 full omelet Prep Time:<10 minutes Cook Time: <10 minutes Spray a small skillet with no-stick cooking spray; preheat over medium-high heat. Pour the egg whites into the skillet; reduce the heat to medium, then cook until the eggs are set on the bottom, but still moist on the top. Using a spatula, carefully lift the edges of the omelet while tipping the skillet slightly, ensuring that the omelet does not stick and allowing any uncooked egg to run underneath. Sprinkle the spinach, mushrooms and cheese over the eggs. Season with pepper; reduce heat to medium-low, cover and cook until the spinach is wilted, the eggs are completely set and the bottom of the omelet is lightly browned. Slip a spatula under the omelet to loosen any stuck bits, then carefully slide the omelet onto a plate, using the spatula to fold it in half. Serve immediately. No-stick cooking spray 6 egg whites whisked until smooth 1 cup fresh spinach leaves (or baby spinach leaves) rinsed, patted dry, then chopped 1/2 cup fresh white (button) mushrooms cleaned, then sliced 1 ounce feta cheese crumbled 1 dash ground black pepper Calories: 186 Fat: 7g Protein: 28g Carbs: 5g Fiber: 1g Sugar: 3g Cholesterol: 25mg Sodium: 675mg Because feta cheese is high in sodium, additional salt has not been included. Original recipe by Fast Track member, Meg (megcompton), as written by Fast Track recipe editor, LuAnn Bermeo. PAGE 22

23 Nicole s Healthy Scramble LEAN PROTEINS Submitted by: njoette Recipe contributes protein, and a lesser amount of starchy carbs. Add the beef to a large non-stick skillet, cook over medium heat, breaking meat into crumbles, for 8 to 10 minutes, or until the meat is no longer pink. Stir in the remaining ingredients; cook, stirring occasionally until the eggs are set. Serve hot. Servings: 4 Serving size: 6 ounces Prep Time: 4 minutes Cook Time: 1/2 pound extra lean ground beef 1 cup cooked brown rice 1 cup (8 ounces) liquid egg substitute (such as Egg Beaters) 3 tablespoons tomato based salsa Calories: 254 Fat: 12g Protein: 19g Carbs: 10g Fiber: 0g Sugar: 0g Cholesterol: 47mg Sodium: 197mg Photo is not an exact representation of the recipe. PAGE 23

24 Oatmeal Protein Pancakes LEAN PROTEINS Submitted by: avonlady Recipe contributes protein and starchy carbs. Quick and easy, high-protein pancakes, delicious with fresh fruit! Servings: 3 Serving size: 1 pancake Prep Time: n/a Cook Time: n/a No-stick cooking spray 6 egg whites 2 whole eggs 1 cup fat-free cottage cheese 3/4 cup quick-cooking oatmeal uncooked To taste ground cinnamon Spray skillet or griddle with no-stick cooking spray, then preheat to medium heat. in a large bowl, combine the eggs and whisk until smooth, then stir in the remaining ingredients. Pour batter onto skillet or griddle, forming three pancakes; cook on first side until edges are dry and multiple bubbles appear, then flip and cook on the second side until lightly browned. Serve hot. Refrigerate leftovers in an airtight container. Calories: 201 Fat: 5g Protein: 23g Carbs: 17g Fiber: 2g Sugar: 3g Cholesterol: 144mg Sodium: 464mg PAGE 24

25 Oatmeal Protein Pancakes LEAN PROTEINS Submitted by: nadium13 Recipe contributes primarily protein and starchy carbs. I like these protein-packed pancakes for breakfast or as a take-along lunch when I m on the road or stuck in the office. They re especially good topped with fresh fruit or unsweetened applesauce. Spray a large, flat-bottomed skillet with no-stick cooking spray; preheat over medium-high heat. In a mixing bowl, stir together all of the ingredients until well mixed. Spoon or pour about one-third of the batter into the preheated skillet. Cook pancake on the first side until the surface is covered with bubbles and the underside is lightly browned, then flip and continue cooking until the second side is browned. Transfer the pancake to a platter; cover with a paper towel to keep warm. Repeat with the remaining batter, making two more pancakes. Enjoy immediately, or cover and refrigerate or freeze for later use. Servings: 3 Serving size: 4 ounces Prep Time: 5 minutes Cook Time: 5 minutes No-stick cooking spray 1 cup uncooked quick-cooking oatmeal 1 cup fat-free cottage cheese 4 egg whites (or 3/4 cup liquid egg white product, such as Egg Beaters Whites) 1 scoop (1/3 cup) vanilla FitFreeze powder 1 teaspoon ground cinnamon 1 teaspoon Splenda (or preferred sweetener, such as stevia; optional) Calories: 211 Fat: 3g Protein: 24g Carbs: 23g Fiber: 3g Sugar: 2g Cholesterol: 22mg Sodium: 145mg For information about Fast Track s FitFreeze, visit The Nutrition Profile is for a single pancake and does not include the fresh fruit or dusting of powdered sugar shown in the photo. Recipe adapted from Tom Venuto. PAGE 25

26 Protein Pancakes LEAN PROTEINS Submitted by: CStephen Recipe contributes protein, with a lesser, but significant amount of starchy carbs. Servings: 8 Serving size: 1 (3 oz.) pancake Prep Time: 10 minutes Cook Time: 5-6 minutes Calories: 175 Fat: 6g Protein: 19g Carbs: 12g Fiber: 1g Sugar: 2g Cholesterol: 26mg Sodium: 473mg No-stick cooking spray 4 scoops (1 1/3 cups total) vanilla or chocolate FitFreeze powder (see Notes) 1 cup oat (or preferred whole grain) flour 1 1/2 Tablespoons baking powder 2 cups egg whites 2 Tablespoons light olive oil 1 1/2 Tablespoons agave nectar (or preferred sweetener) Preheat an electric griddle or heavy, flat-bottomed skillet or griddle to 350 (medium) heat. In a mixing bowl, stir together the protein powder, flour and baking powder; set aside. In a separate bowl, whisk together the egg whites, oil and sweetener until smooth. Gently stir the liquid ingredients into the dry ingredients, just until the dry ingredients are moistened. Spoon the batter onto the preheated griddle, forming eight pancakes. (Work in batches if necessary). Cook the pancakes on the first side for 2 to 3 minutes or until golden brown, then turn and cook on the second side for 2 to 3 more minutes. Serve the pancakes hot, or refrigerate or freeze in an airtight container, reheating in a toaster or toaster oven as needed. For more information about Fast Track s FitFreeze, see If your meal plan allows for added simple carbs, unsweetened fruit such as blueberries and or banana slices may be added to the batter before the pancakes are cooked, or the pancakes may be served with low-carb syrup or unsweetened fruit or fruit sauce; however, the Nutrition Profile is for the pancakes without added ingredients or toppings. Adapted by LuAnn Bermeo from fitness trainer, Flavia del Monte (flavia@ flaviliciousfitness.com). The photo is not an exact representation of the recipe. PAGE 26

27 Protein-packed Power Pancakes LEAN PROTEINS Submitted by: MaryLynn14 This recipe contains protein and starchy carbs. I eat these power-packed pancakes every morning. They are delicious with just a little peanut butter and also eaten as a snack, straight from the refrigerator. -MaryLynne Servings: 2 Serving size: 1 (3.5 oz.) pancake Prep Time: 5 minutes Cook Time: 5 minutes 1 scoop (1/3 cup) FitFreeze powder (MaryAnne likes chocolate) 1/2 cup quick oats uncooked 1/2 cup liquid egg whites (or 3 egg whites plus one whole egg) 1/2 teaspoon baking powder Spray a flat-bottomed skillet or electric griddle with no-stick cooking spray. Preheat to medium heat. Meanwhile, in a large bowl, stir all the ingredients together until well mixed. Pour batter onto skillet or griddle, forming two pancakes; cook on first side until done, then flip and cook on the second side. Serve hot. Refrigerate leftovers in an airtight container. Calories: 172 Fat: 3g Protein: 20g Carbs: 18g Fiber: 2g Sugar: 2g Cholesterol: 28mg Sodium: 319mg If desired, fresh fruit may be added to the batter before cooking. Nutrition Profile is for pancakes made with egg whites. Note that a serving is a ONE pancake, not the entire stack, as shown in the photo! PAGE 27

28 Shelli s Big Breakfast Bake (Eggs and Veggies) LEAN PROTEINS Submitted by: Shelli Recipe contributes primarily protein, with a lesser amount of fibrous carbs. Original recipe from Shelli Sellars. Shelli notes that recipe may be modified to include your own favorite vegetables and seasonings. Servings: 24 Serving size: 5 ounces Prep Time: n/a Cook Time: minutes No-stick cooking spray 1/2 (10-ounce) package frozen chopped spinach (about 1 cup after cooking) 15 eggs 1 quart egg substitute such as Egg Beaters 1 (8-ounce) package sliced turkey bacon diced 1 pound low fat (or fat free) Cheddar cheese (divided use) shredded (4 cups) 3 medium tomatoes diced and well drained 1 medium onion chopped 1 red or orange bell pepper seeded and diced 1 medium zucchini (courgette) cut in 1/4-inch cubes 2 whole green onions thinly sliced 4 cloves garlic minced (2 teaspoons) 1 teaspoon (or to taste) dried basil 1 teaspoon (or to taste) salt 1/2 teaspoon (or to taste) ground black pepper To Taste sweet paprika Topping: 1 1/2 cups fat free sour cream (optional) Preheat oven to 375 degrees. Spray two 13x9-inch baking dishes with no-stick cooking spray; set aside. In a small saucepan, cook spinach according to package directions. Meanwhile, in a large bowl, beat the eggs and egg beaters. Add the bacon and 2 cups of the cheese; refrigerate the remaining cheese for later use. Stir in the tomatoes, onion, pepper, zucchini, green onions and garlic. Drain cooked spinach, measure 1/2 cup and stir into egg mixture; save the remaining spinach for another use. Season mixture to taste with basil, salt, pepper and paprika. Ladle evenly into prepared baking dishes, distributing bacon and vegetables as evenly as possible. Bake for minutes or until eggs are set and tops are starting to brown. If necessary, switch position of pans halfway through baking time for more even cooking. Remove from oven and sprinkle each casserole with about 1 cup of the reserved shredded cheese. To serve, cut each casserole into 12 servings. If desired, top each serving with a small dollop (about 1 tablespoon)of sour cream. Calories: 155 Fat: 8g Protein: 16g Carbs: 5g Fiber: 0g Sugar: 1g Cholesterol: 146mg Sodium: 477mg Shelli suggests garnishing Breakfast Bake with avocado slices. She likes to serve the casserole with a side dish of sliced onions and mushrooms sautéed in a small amount of olive oil, seasoned with garlic and soy sauce. Nutrition Profile is for casserole garnished with fat free sour cream, but without additional garnish or other accompaniments. PAGE 28

29 Smoked Salmon Scramble LEAN PROTEINS Submitted by: PapaMochi Recipe contributes primarily protein, with a lesser amount of fibrous carbs. This tasty scramble is the perfect combination of protein and fibrous carbs for dinner; however, it is also one of my favorite post-run breakfasts, served open-faced on a slice of hearty whole-grain bread. -Aaron (PapaMochi) Servings: 2 Serving size: 8 ounces Prep Time:5 minutes Cook Time: 7-10 minutes No-stick cooking spray 1 cup fresh baby spinach leaves rinsed, patted dry, then chopped (measured after chopping) 3 ounces smoked salmon (see Notes) shredded 4 cloves garlic peeled, then minced (about 2 teaspoons) 1 cup liquid egg substitute (such as Egg Beaters) 2 ounces fat-free cream cheese cubed To taste ground black pepper Spray a medium skillet generously with no-stick cooking spray. Add the spinach, salmon and garlic, then cook over medium-high heat, stirring occasionally, for 3 to 4 minutes, or until the spinach wilts. Add the liquid egg substitute and cream cheese, then scramble until the eggs are set. Season to taste with ground black pepper. Serve hot. Calories: 203 Fat: 7g Protein: 29g Carbs: 6g Fiber: 1g Sugar: 1g Cholesterol: 13mg Sodium: 747mg Note that due to the high sodium content of the smoked salmon, those watching their salt-intake may need to reduce the amount of salmon added to the scramble. (Photo is not an exact representation of the recipe). PAGE 29

30 Western Omelet Wrap LEAN PROTEINS Submitted by: sabrinasphs Recipe contributes protein, with a lesser, but significant, amount of starchy carbs. Servings: 1 Serving size: 1 wrap Prep Time: 5-7 minutes Cook Time: <10 minutes No-stick cooking spray 1/4 cup diced green and/or red bell pepper 1/2 cup liquid egg substitute (such as Egg Beaters; or substitute 3 egg whites) 2 slices extra lean turkey bacon 1 piece light flatbread (such as Flatout) 1/4 cup shredded reduced-fat Cheddar cheese Preheat a small skillet to medium-high. Spray the skillet generously with no-stick cooking spray. Add the bell pepper; sauté about 4 minutes, or until tender. Stir in the liquid egg substitute; cover with lid, then cook until set. Meanwhile, cook two strips bacon according to the directions on the package. Place the flatbread on a clean plate. Using a spatula, slip the cooked egg out onto one end of flatbread. Top with the cooked bacon. Sprinkle with the shredded cheese. Roll the flatbread, enclosing the filling. Slice the wrap in half, if desired. Enjoy while warm, or refrigerate in an airtight container. Calories: 244 Fat: 5g Protein: 34g Carbs: 21g Fiber: 10g Sugar: 3g Cholesterol: 26mg Sodium: 1013mg Recipe is high in sodium. Adapted from Flatout by LuAnn Bermeo, Fast Track recipe editor. Photo is not an exact representation of the recipe. PAGE 30

31 Baked Banana Oatmeal Submitted by: TrainerPam Recipe contains primarily starchy carbs, with a significant amount of protein. This is SO yummy! My thanks to Heidi (justhide) who helped me develop this recipe. -Trainer Pam Servings: 6 Serving size: Scant 1 cup Prep Time: 15 minutes Cook Time: minutes No-stick cooking spray 1 1/2 cups regular or quick-cooking rolled oats (such as Quaker) uncooked 1 cup regular steel cut oats uncooked 1 1/2 scoops low carbohydrate whey protein powder (see Note) 2 tablespoons brown sugar substitute (such as Spelnda Brown Sugar) divided 2 1/2 cups water 1 cup nonfat milk 2 egg whites (or 6 tablespoons liquid egg substitute egg whites) 2 teaspoons vanilla extract Preheat the oven to 350 degrees. Lightly spray an 8-inch baking dish with no-stick cooking spray. In a large bowl, mix together the rolled oats, steel cut oats, protein powder and 1 tablespoon of the brown sugar substitute. In a separate, smaller bowl, whisk together the water, nonfat milk, egg whites and vanilla, then stir the wet ingredients into the dry ingredients until well mixed. Transfer mixture into the prepared pan. Bake oatmeal for 40 to 45 minutes, or until almost set; the center will still jiggle slightly. Remove the pan from the oven briefly and sprinkle the remaining tablespoon of brown sugar substitute on the oatmeal, then use the back of a spoon or spatula to spread the sugar over the top as evenly as possible. Bake for 2 to 3 more minutes, or until the sugar melts, then increase the oven setting to broil and watch carefully for 1 to 2 minutes, or just until the sugar bubbles and browns. Serve hot. Calories: 221 Fat: 3g Protein: 10g Carbs: 38g Fiber: 4g Sugar: 7g Cholesterol: 15mg Sodium: 87mg STARCHY To add banana flavor, Pam uses Optimum Nutrition s Banana Cream protein powder; however, you may substitute FT s vanilla-flavored FitFreeze (see www. fitfreeze.com). If using the vanilla-flavored powder, you may add banana flavoring (available in the baking aisle of many supermarkets). PAGE 31

32 Baldvina s Banana-topped Porridge Submitted by: badda Recipe contributes primarily starchy and simple carbs, with a lesser, but significant, amount of protein. I absolutely love porridge, here is just one I enjoy it. Enjoy topped with a tablespoon of peanut or other favorite nut butter if your meal plan will allow it. -Baldvina (The Nutrition Profile does NOT include the nut butter)! Servings: 2 Serving size: 9 ounces Prep Time:<15 minutes Cook Time: <5 minutes Oatmeal: 1/2 cup fat-free milk 1/2 cup water 1/2 cup uncooked old-fashioned (or quick-cooking) oatmeal 1/2 scoop (scant 3 Tablespoons) vanilla FitFreeze powder (see Notes) 1 teaspoon psyllium husks (optional; see Notes) 1/4 teaspoon vanilla 1/4 teaspoon ground cinnamon To taste salt (optional; see Notes) Chia Gel: 1/3 cup warm water 2 teaspoons chia seeds (aka Salba; see Notes) Banana Topping: No-stick cooking spray 1 ripe banana, peeled, then sliced 1 1/2 Tablespoons sugar-free Torani syrup (sugar-free flavoring agent; preferred flavor) In a small saucepan, bring the fat-free milk and 1/2 cup water to a boil over medium-high heat. Stir in the oatmeal, FitFreeze powder, psyllium husks, vanilla, cinnamon and salt; return the mixture to a boil, continue cooking for 1 minute, stirring continuously, then turn off the heat, cover the saucepan and let stand for 5 to 10 minutes, or until the oatmeal has reached the desired consistency. Meanwhile, in a small bowl, stir together the 1/3 cup warm water and flax seed; allow to stand until the mixture thickens and becomes somewhat gel-like in consistency. Also, spray a small skillet with no-stick cooking spray; preheat to medium-high. Add the sliced bananas, sauté briefly, just until the bananas begin to brown. Gently stir in the Torani syrup. To serve, stir the chia-gel mixture into the oatmeal. Divide the cereal into two servings. Spoon one half of the sautéed bananas over each serving. Enjoy immediately, or cover and refrigerate, Calories: 201 Fat: 3g Protein: 11g Carbs: 33g Fiber: 5g Sugar: 11g Cholesterol: 15mg Sodium: 84mg For more information on FitFreeze, see For more information on pysllium husks, a source of water-soluble fiber, see www. medicinalfoodnews.com/vol04/issue3/psyllium.htm. Added salt is not included in the Nutrition Profile. Recipe by Baldvina, as written by LuAnn Bermeo, Fast Track recipe editor. PAGE 32 STARCHY

33 Barbra s Apple-Raspberry Oatmeal Muffins Submitted by: BZ Recipe contributes primarily starchy carbs, with a lesser, but significant amount of protein. Servings: 12 Serving size: 1 (3 oz.) muffin Prep Time: minutes Cook Time: minutes No-stick cooking spray 2 cups uncooked oatmeal 2 scoops (2/3 cup total) vanilla FitFreeze powder (see Notes) 1/3 cup almond meal (almond flour) 1 Tablespoon ground flax seed (linseed) 1 Tablespoon baking powder 1/4 teaspoon salt 1/4 to 1/2 teaspoon ground cinnamon (optional) 1 cup liquid egg whites (or 7 to 8 egg whites) 1 cup unsweetened applesauce 1 large apple, cored, peeled, then finely chopped 1 cup fresh or frozen (unsweetened) raspberries 1/4 cup additional uncooked oatmeal for garnish (optional) Preheat the oven to 350 degrees Fahrenheit. Spray 12 standard-size muffin cups with nostick cooking spray; set aside. In a medium mixing bowl, stir together the uncooked oatmeal, FitFreeze powder, almond meal, ground flax seed, baking powder, salt and cinnamon (if using), until well mixed. In a separate, smaller bowl, whisk together the egg whites and applesauce until smooth. Add the liquid mixture and the chopped apples and raspberries to the dry ingredients, stir gently just until the dry ingredients are moistened and the fruit is evenly distributed. (Avoid over stirring). Divide the batter equally between the prepared muffin cups. If desired, sprinkle the top of each muffin with about 1 teaspoon of uncooked oatmeal. Bake the muffins in the preheated oven for minutes, or until lightly browned on top and a toothpick inserted into the center of a muffin comes out clean. Allow the muffins to stand in the pan for 2 to 3 minutes, then use the tip of a table knife to carefully lift the muffins from the muffin cups. Serve the muffins warm, or cool completely, then store in an airtight container. Calories: 130 Fat: 3g Protein: 9g Carbs: 17g Fiber: 3g Sugar: 5g Cholesterol: 9mg Sodium: 238mg For more information about Fast Track s FitFreeze, see The optional 1/4 cup of uncooked oatmeal used to garnish the muffins is not included in the Nutrition Profile, but any difference would be negligible. Recipe by Barbra (BZ), as edited by LuAnn Bermeo for Fast Track. STARCHY PAGE 33

34 Bean and Brown Rice Burritos with Scrambled Eggs Submitted by: SandyBurgoon Recipe contributes primarily starchy carbs and protein. The addition of scrambled eggs whites gives these tasty, yet low fat, burritos an extra protein boost. Servings: 4 Serving size: 1/2 burrito Prep Time: 10 minutes Cook Time: No-stick cooking spray 6 egg whites (or 1 1/2 cup egg substitute, such as Egg Beaters) 1 (15-ounce) can pinto or black beans rinsed and drained 1/4 cup dehydrated chopped onion 1 teaspoon chili powder 1/2 teaspoon ground cumin 1/4 teaspoon garlic powder 1 1/2 cup cooked brown rice (measured after cooking) 1 cup tomato-based salsa 3 large whole grain tortillas Spray skillet with no-stick cooking spray. Add egg whites and cook over mediumhigh heat, scrambling lightly with a fork, until firm. Meanwhile, in a small bowl, mash together the beans, onion, chili powder, cumin, and garlic powder until well mixed. Stir the seasoned beans, brown rice and salsa into the scrambled egg whites and cook, turning with a large spoon or spatula, until heated throughout. Mound one third of the filling mixture onto the center of each tortilla, then wrap the tortilla around the filling, forming burritos. Cut each burrito in half crosswise. Serve immediately, or refrigerate in an airtight container. Calories: 232 Fat: 3g Protein: 11g Carbs: 41g Fiber: 6g Sugar: 3g Cholesterol: 0mg Sodium: 743mg This recipe makes three large burritos, or six single servings. Chilled burrito halves may be individually wrapped, carried, and microwaved later for early to mid-day meals. STARCHY PAGE 34

35 Breakfast Power Bowl Submitted by: CrEusXDO Recipe contributes starchy and simple carbs, protein and healthy fat. Adapted from a yahoo.com article. Servings: 1 Serving size: 10 ounces Prep Time: 5-7 minutes Cook Time: 0 minutes 1/3 cup old-fashioned rolled oats uncooked 1 tablespoon English walnuts chopped (measured after chopping) 1 tablespoon ground flax seeds (flaxseed meal) 1/2 teaspoon ground cinnamon 2/3 cup fortified non-dairy milk (or lowfat milk) 1/2 cup fresh blueberries (or preferred fresh fruit) In an individual cereal bowl, stir together the oats, walnuts, flax seed and cinnamon. Add milk. Top with fresh fruit. Calories: 291 Fat: 12g Protein: 13g Carbs: 38g Fiber: 8g Sugar: 8g Cholesterol: 0mg Sodium: 66mg For a softer consistency, the oats may be soaked in the non-dairy or lowfat milk overnight before adding the remaining ingredients. STARCHY PAGE 35

36 Carmela s Favorite Breakfast Submitted by: Karmet Recipe provides starchy carbs, simple carbs and protein. This is my favorite breakfast; the banana makes it sweet and the cottage cheese makes it salty. Some people may wish to add a little natural sweetener, but for me, it is perfect! -Carmela In a small saucepan, bring the water to a full boil over high heat. Add the oat bran, stirring constantly to prevent lumps, then continue cooking for 1 to 2 minutes, or until the cereal reaches the desired consistency. Meanwhile, in an individual cereal bowl, mash the banana with the cottage cheese. Stir the cooked cereal into the banana-cottage cheese mixture. Sprinkle lightly with cinnamon. Serve hot. Calories: 244 STARCHY Servings: 1 Fat: 3g Serving size: 15 ounces Protein: 19g Prep Time: 5 minutes Carbs: 46g Cook Time: 5 minutes Fiber: 7g Sugar: 18g Cholesterol: 5mg 3/4 cup water Sodium: 466mg 1/4 cup oat bran 1 banana peeled, then sliced 1/2 cup lowfat or fat free cottage cheese Dash ground cinnamon PAGE 36

37 Charlyne s 10-Grain Pancakes Submitted by: Charlyne Recipe contributes primarily starchy carbs, with a lesser, but significant, amount of protein. Charlyne shares her recipe for healthy whole grain pancakes, with an added protein boost from Fast Track s FitFreeze. She recommends serving them with fresh fruit. Servings: 6 pancakes Serving size: 2 pancakes Prep Time: 5 minutes Cook Time: <10 minutes 1 cup Bob s Red Mill 10-Grain Pancake and Waffle mix 1/2 scoop vanilla FitFreeze powder (scant 3 Tablespoons) 1 cup nonfat milk 2 egg whites 1 Tablespoon olive oil Spray an electric pancake griddle or a large, flat-bottomed skillet with no-stick cooking, then preheat to medium-high. In a mixing bowl, stir together the pancake and waffle mix and FitFreeze powder; set aside. In a separate small bowl, whisk together the milk, egg whites and olive oil until smooth. Stir the liquid ingredients into the dry ingredients in the mixing bowl, just until the dry ingredients are moistened. Spoon the batter onto the heated surface; cook the pancakes on the first side until bubbles appear on the top, then flip and cook on the other side. Serve hot or cover and refrigerate. Calories: 221 Fat: 6g Protein: 14g Carbs: 29g Fiber: 3g Sugar: 7g Cholesterol: 14mg Sodium: 523mg STARCHY For more information on Fast Track s FitFreeze powder, see Recipe by Charlyne, as written by LuAnn Bermeo, Fast Track recipe editor. PAGE 37

38 High-Protein Chocolate Pancakes (FitFreeze) Submitted by: TrainerKris This recipe contains starchy carbs and protein. Servings: 8-10 Pancakes Serving size: 1 pancake Prep Time: 10 minutes Cook Time: 10 minutes Calories: 193 Fat: 4g Protein: 13g Carbs: 27g Fiber: 4g Sugar: 4g Cholesterol: 41mg Sodium: 507mg STARCHY 2 cups whole wheat flour 2 teaspoons baking powder 1 teaspoon salt 2 1/2 cups non-fat milk (or as needed for desired consistency; see Comments) 1 egg (or 2 egg whites; see Comments) 1 tablespoons canola or light olive oil (see Comments) 2 large scoops (2/3 cup) FitFreeze powder 2 1/2 teaspoons peanut butter (or other nut butter) Spray griddle with no-stick cooking spray. Preheat to 300 degrees or Medium heat. (Conventional mixing method follows, for an easy short-cut, see the Comments). In a mixing bowl, stir together the flour, baking powder and salt; set aside. In a blender (or whisk vigorously by hand), combine the milk, egg, oil, FitFreeze powder and peanut butter, then blend until smooth. Stir the wet ingredients into the dry ingredients, mixing just until the dry ingredients are moistened. Ladle pancake batter onto prepared griddle, using about 1/2 cup batter per pancake. Cook pancakes on the first side until bubbles form all over the tops and edges start to dry, then flip and cook on the second side. Serve warm. If you like chocolate chip pancakes, you will like these -- they have the taste of chocolate without the guilt! -kfulford For ease in preparation, the Recipe Editor suggests: Combine ALL of the ingredients in a blender container at once, pulse blender on and off several times, then simply pour batter straight from the blender container onto the preheated griddle. (RE tried this, it works)! Use slightly more milk if you prefer thinner pancakes. Use of two egg whites instead of a whole egg will slightly reduce the fat and cholesterol shown in the Nutrition Profile. Light olive oil refers to the absence of a heavy olive oil flavor, not reduced fat. Both light and regular olive oils have 14g of fat per tablespoon. Serve pancakes with fresh fruit or unsweetened fruit sauce. The Recipe Editor cautions: Serving size is ONE pancake, not the entire stack! PAGE 38

39 Holly s Breakfast Scones with Fruit Submitted by: HollyL Recipe contributes starchy carbs, with lesser amounts of protein and simple carbs. Recipe was developed by FT member, Holly Carson. Servings: 8 Serving size: 1 scone Prep Time: Cook Time: 2 tablespoons Splenda (or similar sugar substitute) 1/4 teaspoon ground cinnamon 1 1/2 cups fresh fruit such as apples, peaches or berries washed and patted dry (or peeled when appropriate), then coarsely chopped, if needed (measured after fully prepared) 4 cups whole wheat pastry flour 1 cup (or to taste) Splenda (or similar sugar substitute) 2 teaspoons baking powder 1/2 teaspoon (or to taste) salt (optional) 1 1/2 cups plain (unsweetened) lowfat or nonfat yogurt 1/2 cup skim milk 1 egg 2 egg whites (or 6 tablespoons egg white substitute) 2 teaspoons vanilla extract No-stick cooking spray Preheat the oven to 325 degrees. Cover a large baking sheet with parchment paper; set aside. In a small bowl, stir together the 2 tablespoons of sugar substitute and ground cinnamon; set aside. Prepare the fruit and set aside. In a large mixing bowl, stir together the flour, 1 cup sugar substitute, baking powder and salt (if using). Gently stir in the prepared fruit (or see Note below). In a separate bowl, whisk together the yogurt, skim milk, egg and egg whites and vanilla until smooth. Lightly stir the wet ingredients into the dry ingredients, just until the dry ingredients are moistened and the dough holds together. Divide the dough into two equal portions. Place portions, several inches apart, on the prepared baking sheet. Spray hands lightly with no-stick cooking spray, then shape and press each portion into a round shape, about 1-inch thick. Sprinkle rounds of dough evenly with the sugar-cinnamon mixture. Using a sharp knife, cut each round into quarters, forming a total of eight wedges. Using a spatula, pull each wedge out slightly, until the sides of the wedges are about 1/2-inch apart. Place the pan in the center of the preheated oven, then bake the scones for minutes, or until lightly browned. Serve warm, or cool completely, then store in an airtight container. Calories: 289 Fat: 2g Protein: 11g Carbs: 55g Fiber: 2g Sugar: 6g Cholesterol: 30mg Sodium: 63mg If desired, instead of stirring the fruit into the dough, place it on top of the scones before baking, then sprinkle the fruit with the cinnamon-sugar mixture. The Nutrition Profile was calculated using blueberries; added salt was not included. STARCHY PAGE 39

40 Honor s Raw/Vegan Brekky Bowl (High Protein Breakfast) Submitted by: honorjaneh Recipe contributes protein and starchy carbs; if fresh fruit is added, it also contributes simple carbs. Original recipe by Honor (honorjaneh). Honor s Brekky (Breakfast) Bowl was originally a raw food dish containing sprouted, rather than cooked, quinoa and RAW milk. Directions are included for soaked and sprouted quinoa in the Notes. Cooked quinoa may be substituted, but, of course, the recipe will no longer be raw! Due to limited availability of raw milk, as well as arguable, but potentially serious, health risks of using unpasteurized milk, FT has substituted an equal amount of soy, or other non-dairy milk. Servings: Vegan Brekky Serving size: 1 bowl Prep Time: n/a Cook Time: 0 to 15 minutes 1/4 cup uncooked quinoa placed in a fine mesh strainer and thoroughly rinsed and drained, then cooked, soaked or sprouted (see Notes) 8 raw walnuts or unblanched almonds coarsely chopped 1/3 cup soy milk (or other non-dairy milk) 1/3 cup vegan (plant-based) protein powder To taste Stevia Assorted fresh fruits (See Notes) Place cooked, soaked or sprouted quinoa in a individual serving bowl. Stir in nuts. In a second small bowl, whisk together non-dairy milk and protein powder until smooth, then pour over quinoa and nut mixture. Sweeten to taste with Stevia. Serve cold, topped with fresh fruit, if desired. Calories: 289 Fat: 9g Protein: 18g Carbs: 36g To Quick Soak quinoa: Place quinoa in glass tumbler or bowl Cover seeds with pure water Soak for 4 hours (or overnight) Rinse and use Quinoa will not yet have sprouted tails ; however, soaking enhance the nutritional properties of the seeds, including releasing live enzymes. (Do not heat soaked grains, or these live enzymes will be destroyed). To sprout quinoa: Rinse the required amount of quinoa in a sieve Soak in pure water for 8 hours Rinse again, then place in a bowl Refrigerate for 12 hours Fiber: 5g Sugar: 5g Cholesterol: 0mg Sodium: 58mg Sprouted seeds, which will now have thin tails can be used similarly to other sprouts - in salads, sandwiches etc. (For more details on sprouting quinoa, see the internet). Fresh fruit is not included in the Nutrition Profile. STARCHY PAGE 40

41 Jo s Vanilla Creme Oatmeal Submitted by: joprof Recipe contains starchy carbs and protein. This creamy, vanilla oatmeal receives its protein boost from Fast Track s FitFreeze powder. (See If allowed in your meal plan, top cooked oatmeal with sliced or chopped fresh fruit, such as berries or peaches. Servings: 2 Serving size: 8 ounces Prep Time: 5-7 minutes Cook Time: 2 to 3 minutes 1 cup uncooked quick-cooking oatmeal 1 cup fat-free or lowfat milk or non-dairy milk 1/2 cup water 1 pinch ground cinnamon (optional) 1 scoop (1/3 cup) vanilla FitFreeze powder 1/2 cup Fresh fruit, chopped or sliced (optional; see Notes) In a 3-cup (or greater) capacity microwave-safe bowl, combine the oatmeal, milk, water and cinnamon, if using. Microwave on high for 1 to 1 1/2 minutes, or until the oatmeal is steaming hot. Remove the bowl from the microwave, then stir briefly. Microwave for another 1 to 1 1/2 minutes, or just until the oatmeal begins to boil. (Watch carefully to prevent the cereal from boiling over)! Remove the bowl from the microwave; allow to stand for about 3 minutes to give the oats time to swell. Stir in the FitFreeze powder until well mixed. Divide mixture evenly between two bowls. If desired, top each serving with 1/4 cup fresh fruit. Refrigerate leftovers. Calories: 260 Fat: 4g Protein: 21g Carbs: 37g Fiber: 4g Sugar: 8g Cholesterol: 30mg Sodium: 152mg The optional fresh fruit is not included in the Nutrition Profile. Original recipe by Fast Track member, Jo (joprof), as edited by LuAnn Bermeo, Fast Track recipe editor. STARCHY PAGE 41

42 Mellisa s Keen (Quinoa) Cinnamon-Spiced Cereal Submitted by: Bmellisa Recipe contributes primarily starchy carbs and protein. Original recipe submitted by Mellisa, who says she likes to prepare enough quinoa to last the work week, following the same ratio of quinoa to water (1:2) as listed in the ingredients, then store it in the refrigerator and simply reheat a portion each morning. She says its great energy to fuel her day! Servings: 4 Serving size: 10 ounces Prep Time: 5 minutes Cook Time: minutes 1 cup uncooked quinoa well-rinsed 2 cups water 2 cups soy or other non-dairy milk (or lowfat milk) To taste stevia (or preferred sugar substitute) To taste ground cinnamon Fresh fruit (optional; see Notes) washed, then sliced or chopped, if needed In medium saucepan, combine the well-rinsed quinoa and water, then cook according to package directions, omitting salt. Spoon about 3/4 cup cooked quinoa into four individual cereal bowls. (Or serve required number of portions, then refrigerate remainder in an airtight container until needed). Sweeten cereal to taste with stevia. Stir in ground cinnamon to taste. Top each serving with 1/2 cup non-dairy milk. Calories: 222 Fat: 5g Protein: 10g Carbs: 35g Fiber: 4g Sugar: 5g Cholesterol: 0mg Sodium: 68mg Cereal may also be served with fresh fruit; however, added fruit is not included in the Nutrition Profile. STARCHY PAGE 42

43 Michelina s Protein Pancakes Submitted by: micheline Recipe contributes starchy carbs, with a lesser, but significant, amount of protein. Servings: 8 Serving size: 1 pancake (6 oz.) Prep Time: <15 minutes Cook Time: <10 minutes In a mixing bowl, stir together the flour, oatmeal, FitFreeze and baking powder; set aside. In a 4-cup liquid measuring cup (or separate, small bowl), whisk together the soy milk, eggs, egg whites and vanilla extract until smooth. Stir the liquid ingredients into the dry ingredients in the mixing bowl, until the dry ingredients are moistened. Allow the batter to stand for 10 to 15 minutes, or until thickened. Meanwhile preheat an electric pancake griddle or a large, flat-bottomed skillet to medium-high. Spray with no-stick cooking spray. Drop the batter onto heated surface; cook on the first side until bubbles appear on surface, then flip and cook on the other side. Serve hot or cover and refrigerate. STARCHY 2 cups whole wheat or other whole grain flour 1 1/2 cups uncooked regular or quick-cooking oatmeal 2 scoops (1/3 cup each) vanilla FitFreeze powder (see Notes) 1 Tablespoon baking powder 2 1/2 cups light soy milk (or reduced-fat or fat-free milk) 4 egg whites 3 whole eggs 1/2 teaspoon vanilla extract No-stick cooking spray Calories: 251 Fat: 5g Protein: 18g Carbs: 37g Fiber: 5g Sugar: 3g Cholesterol: 84mg Sodium: 323mg For information about Fast Track s FitFreeze, see Recipe by Micheline, as written by LuAnn Bermeo, Fast Track recipe editor. PAGE 43

44 Microwave Oatmeal with Apples Submitted by: tbirdhd Recipe contains primarily starchy and simple carbs, with a lesser, but significant, amount of protein. Loosely adapted from Muscle and Fitness Hers. Servings: 2 Serving size: about 1 cup Prep Time: 5 minutes Cook Time: 5 minutes 1 small apple diced 1/2 teaspoon brown sugar substitute 1 1/2 cups skim milk 1 cup unflavored instant oatmeal uncooked To taste ground cinnamon Put the diced apple in a 4-cup microwave-safe dish. Sprinkle with brown sugar substitute. Microwave on High for 2 to 2 1/2 minutes, or until apple is tender. Remove dish from microwave and stir in milk and oatmeal. Return to microwave and cook on High for 1 to 2 minutes, or until heated. Season to taste with ground cinnamon. Divide oatmeal evenly between two bowls. Serve immediately, or cover bowls and refrigerate. Reheat in microwave. Calories: 257 Fat: 3g Protein: 12g Carbs: 48g Fiber: 6g Sugar: 19g Cholesterol: 4mg Sodium: 80mg STARCHY I double this recipe, divide it into six bowls, then cover and refrigerate. It lasts me all week! -Traci (tbirdhd) PAGE 44

45 Orange-scented Whole Grain Pancakes Submitted by: Amelia2010 Recipe contributes primarily starchy carbs, with a smaller, but significant amount of protein. Addition of fresh fruit will also contribute simple carbs. Loosely adapted from Whole grain pancakes or waffles, lightened by beaten egg whites and naturally sweetened with orange juice. Servings: 12 Serving size: 1 pancake or waffle Prep Time: n/a Cook Time: n/a Fresh fruit such blueberries, raspberries, and/or sliced strawberries, bananas, peaches Sugar-free maple-flavored syrup Chopped raw walnuts Spray a pancake griddle with no-stick cooking spray and preheat to medium (300 degrees); or, if making waffles, spray waffle iron with no-stick spray and preheat as instructed by the manufacturer. If making blueberry pancakes, place berries in a colander, rinse under a gentle stream of cool water, then allow berries to drain thoroughly while preparing the batter. Carefully separate the eggs yolks and whites into two separate, small mixing bowls; set yolks aside. Beat the egg whites with a hand mixer or wire whisk until fluffy and dry; set aside. Add the milk, orange juice and vanilla to the egg YOLKS and whisk until foamy. STARCHY Pancakes or Waffles: No-stick cooking spray 4 eggs (do not use egg substitutes) 1 1/4 cup lowfat or fat-free milk 1/3 cup fresh orange juice 1 teaspoon vanilla extract 2 cups whole wheat pastry flour (see Notes) 2 teaspoons baking powder 1/4 teaspoon salt 2 cups fresh or frozen blueberries (optional) Suggested Toppings (optional): In a clean mixing bowl, stir together the flour, baking powder and salt until well mixed. Stir the egg yolk mixture into the dry ingredients until a smooth batter is formed. Slide the beaten egg whites onto the batter, then carefully fold into the batter with a spatula, just until incorporated, taking care to retain as much of the fluffiness as possible. To make pancakes: Drop scant 1/4 cups full of batter off the tip of a large serving spoon onto the preheated griddle. Cook on the first side for 2 to 3 minutes, or until the edges are dry and multiple bubbles appear across the tops of the pancakes. If desired, sprinkle a small handful of berries over each pancake, then carefully flip pancakes and cook for another 2 to 3 minutes, or until the second sides are lightly browned. Repeat with remaining batter. To make waffles: Pour enough of the batter to fill the preheated waffle iron. Cook according to manufacturer instructions, or until steam stops escaping from the sides of the iron. Repeat with remaining batter. Sugar-free, lowfat or fat-free vanilla-flavored yogurt CONTINUED NEXT PAGE PAGE 45

46 Overnight Oatmeal Submitted by: tbeynon Recipe contributes starchy carbs, with a significant amount of protein and a lesser amount of simple carbs. Adapted from a recipe provided by Whole Foods Market. This healthy breakfast virtually prepares itself while you are sleeping. In the morning, simply serve straight from the refrigerator or briefly warmed, topped with a sprinkling of fresh fruit and nuts. Servings: 4 Serving size: 7 ounces Prep Time: 5 minutes Cook Time:<10 minutes In a small mixing bowl, stir together the oats, milk and lemon zest, then cover and refrigerate overnight. To serve, divide evenly between four bowls, then top each bowl with about 2 tablespoons of prepared fruit and 1 tablespoon of chopped nuts. Calories: 259 Fat: 9g Protein: 11g Carbs: 36g Fiber: 5g Sugar: 8g Cholesterol: 6mg Sodium: 56mg STARCHY 2 cups old-fashioned oats (not quick-cooking or instant) uncooked 2 cups low fat or skim milk (or non-dairy milk) 1 teaspoon lemon zest grated (measured after grating) 1/2 cup fresh strawberries (or preferred fresh fruit) chopped or sliced (measured after preparing) 1/4 cup walnuts (or preferred nuts) chopped (measured after chopping) PAGE 46

47 Overnight Steel Cut Oats with Apples and Cinnamon (Slow Cooker) Submitted by: LeePierre This recipe contains primarily starchy carbs. Adapted from another Fast Tracker. Servings: 8 Serving size: 8 ounces Prep Time: 5-10 minutes Cook Time: 6 hours No-stick cooking spray (optional) 5 cups water oats 2 cups steel cut oats dry (uncooked) 1/2 cup Splenda (or other sweetener of choice) 1 large apple well scrubbed (unpeeled), cored and diced 1 teaspoon ground cinnamon (optional) 1/2 teaspoon salt (or to taste) If your slow cooker does not have a no-stick interior, spray the lining with no-stick cooking spray before beginning. Combine ingredients in a slow cooker. Set crockpot on low and cook for 6 hours (if cooked much longer it tends to be drier and can stick to the sides of the crockpot). Eat immediately, or cover and refrigerate. Calories: 155 Fat: 3g Protein: 1g Carbs: 30g Fiber: 5g Sugar: 3g Cholesterol: 0mg Sodium: 156mg The Recipe Editor has revised the title, replacing the trade name Crock-Pot for the generic appliance name, slow cooker. Overnight Steelcut Oatmeal has become one of my entire family s Favorites! The original author liked to add a TINY THIN layer of peanut butter, then some sliced strawberries, then sprinkle some FitFreeze powder on top of it. Personally, I like to add a handful of blueberries to my bowl! -LeePierre Note that the serving size noted above for UNCOOKED, or one eighth of the cooked cereal. STARCHY PAGE 47

48 Pam s Protein Oatmeal Submitted by: TrainerPam This recipe contains primarily starchy carbs and protein. This convenient make-ahead oatmeal is the perfect way to quick start your day with a hot, nutritious breakfast in less than one minute! Servings: 8 In a large saucepan, stir together the dry rolled oats, steel cut oats and protein powder. Add cold water and cook over medium heat, stirring frequently, for about 20 minutes, or until the oats have swelled, but the cereal still has a somewhat thin consistency. (It will continue to thicken as it cools). Divide cooled oatmeal into 1-cup, microwave-safe containers, then cover and refrigerate until needed. Or, if preferred, refrigerate cereal in a single large, covered container. To heat, microwave individual servings on High for 30 to 40 seconds. If desired, stir in or top with optional additions (see Notes). STARCHY Serving size: 1 cup Prep Time: 5 minutes Cook Time: 20 minutes Calories: 184 Fat: 3g 2 cups regular or quick-cooking rolled oats uncooked 1 cup regular steel cut oats uncooked 1 cup protein powder (see Note) 7 cups cold water Protein: 12g Carbs: 27g Fiber: 4g Sugar: 0g Cholesterol: 0mg Sodium: 67mg Pam suggests Optimum Nutrition Cookies n Cream-flavored protein powder, found at GNC stores. For variety, as your meal plan allows, stir in or top cereal with one of the following: fresh fruit, nuts, FitFreeze, sugar-free fruit topping or sugar-free mapleflavored syrup. Pam says her personal favorite is to add a tablespoon of peanut butter.(none of the optional ingredients are included in the Nutrition Profile). PAGE 48

49 Patty s Blueberry Breakfast Cake Submitted by: Pattyk Recipe contributes primarily starchy carbs with a significant amount of protein and simple carbs. This easy breakfast cake is FABULOUS and feels like you are cheating! To save time, it can be mixed the night before, then popped into the oven the next morning. (Baking time may need to be adjusted slightly). -Patty (Pattyk) Servings: 2 Serving size: 7 ounces Prep Time: 8-10 minutes Cook Time: minutes No-stick cooking spray 1/2 cup fresh blueberries, rinsed, then patted dry 2/3 cup fat-free milk (or water; see Notes) 3 egg whites (do not use a liquid egg white product) 1/4 teaspoon almond extract 1/2 cup uncooked quick-cooking or regular oatmeal (not steel-cut) 1 scoop (1/3 cup) vanilla Protein Freeze powder Preheat the oven to 350 degrees (if baking right away). Spray the bottom and inside of a small (2 1/2 cup capacity)baking dish with no-stick cooking spray. Rinse the blueberries; set aside to drain. In a blender container*, combine the milk (or water), egg whites, almond extract, oatmeal and FitFreeze; blend until smooth. Fold in the drained blueberries. Pour the mixture into the prepared baking dish, scraping the sides of the blender. (May be covered and refrigerated at this point). Bake in the preheated oven for minutes, or until the cake is set in the center and lightly browned on top. Serve warm. Calories: 207 Fat: 2g Protein: 22g Carbs: 27g Fiber: 4g Sugar: 9g Cholesterol: 29mg Sodium: 213mg The recipe can be prepared using either milk or water; however, the Nutrition Profile was calculated using fat-free milk. FitFreeze is Fast Track s own low-carb/high protein powder. For more information, see *If you have an immersion blender, combine the milk (or water), egg whites, oatmeal and FitFreeze in a deep-sided bowl, then blend right in the bowl. Recipe (and photo) by Patty (Pattyk), as edited by LuAnn Bermeo, Fast Track recipe editor. STARCHY PAGE 49

50 Phil s Shredded Sweet Potato and Apple Pancakes Submitted by: philsatx Recipe provides starchy and simple carbs. Original recipe by Phil, as revised by LuAnn Bermeo, FT Recipe Editor. These lowfat pancakes make a unique and tasty breakfast side dish. We enjoyed them served with lowfat vegetarian sausage link substitute. (And for the more adventurous in the family, a drizzle of sugar-free maple syrup). If desired, pancakes may be topped with additional unsweetened applesauce or fat-free sour cream. -LuAnn Preheat oven to 475 degrees. In medium bowl, stir together the grated apple and sweet potato, flour, applesauce, onion, egg whites and seasonings. Spray a large baking sheet generously with no-stick cooking spray. Drop pancake mixture by rounded full tablespoons onto prepared sheet. Using a fork or fingertips, press mounds to pancakes about 1/2-inch thick and 2 inches in diameter. Spray tops of pancakes generously with no-stick spray. Bake pancakes for 10 minutes, or until first sides are nicely browned. Briefly remove the pan from the oven, use a small spatula to flip the pancakes, then return pan to the oven and bake pancakes for 5 to 7 more minutes, or until the second sides are browned. Serve hot. Refrigerate leftovers in an airtight container. STARCHY Servings: 6 Serving size: 3 (2-in.) pancakes Prep Time: 10 minutes Cook Time: minutes 1 1/2 cups sweet potato peeled and coarsely grated (measured after grating) 1 1/2 cups unpeeled apple washed, dried and coarsely grated (measured after grating) 1/2 cup whole wheat flour 1/2 cup natural (unsweetened) applesauce 1/4 cup onion minced (measured after mincing) 2 egg whites 3/4 teaspoon salt 1/2 teaspoon curry powder 1/2 teaspoon mild chili powder 1/2 teaspoon sweet paprika 1/4 teaspoon garlic powder No-stick cooking spray Calories: 88 Fat: 0g Protein: 3g Carbs: 19g Fiber: 3g Sugar: 4g Cholesterol: 0mg Sodium: 328mg If you prefer less spicy pancakes, adjust seasoning to taste. PAGE 50

51 Quick Oatmeal and Fruit Breakfast Muffins Submitted by: CStephen Recipe contributes significant amounts of starchy and simple carbs, as well as protein. Servings: 2 Serving size: 6 ounces Prep Time:<10 minutes Cook Time: 4-5 minutes No-stick cooking spray 3 large egg whites (or 1/2 cup liquid egg white product) 1 scoop (1/3 cup) vanilla FitFreeze powder (see Notes) 1/2 cup uncooked quick-cooking or old-fashioned rolled oats 1/2 cup finely chopped apple 1/2 cup fresh raspberries, blueberries or finely chopped strawberries 2 Tablespoons chopped almonds 1 Tablespoon flax seed (linseed) meal 1 1/2 teaspoons dry-roasted or raw sunflower seed kernels 1/2 teaspoon ground cinnamon Spray a 3- to 4-cup capacity, microwave-safe bowl with no-stick cooking spray; set aside. In a separate small mixing bowl, whisk together the egg whites and FitFreeze powder until blended. Stir in the remaining ingredients until well mixed. Spoon the mixture into the prepared bowl, spreading into an even layer. Cover the bowl loosely with microwave-safe wrap. Microwave the mixture on high for 4 to 5 minutes, or until cooked. Divide the muffin into two equal portions. Enjoy warm, or refrigerate in an airtight container. Calories: 278 Fat: 9g Protein: 22g Carbs: 29g Fiber: 7g Sugar: 7g Cholesterol: 28mg Sodium: 182mg For information on Fast Track s FitFreeze, see Recipe adapted from Eat, Eat, Eat by Matt Thom and Monica Wright. Photo is not an exact representation of the recipe. STARCHY PAGE 51

52 Rose s Whole Grain Pancakes Submitted by: rnelissen Recipe contributes primarily starchy carbs and a lesser, but significant, amount of protein. Servings: 8 Serving size: 4 ounces Prep Time: 10 minutes Cook Time: <10 minutes Preheat electric pancake griddle or a large, flat-bottomed skillet to medium-high. In a mixing bowl, stir together the flours, flax seed, baking powder, cinnamon, sugar and baking soda until well mixed; set aside. In a 4-cup liquid measuring cup (or separate, small bowl), whisk together the buttermilk and egg substitute until smooth. Stir the liquid ingredients into the dry ingredients in the mixing bowl, until the dry ingredients are moistened. (The batter may still contain some small lumps). Spray the preheated griddle or skillet with no-stick cooking spray. Drop the batter by rounded spoonful s onto heated surface; cook on the first side until bubbles appear on surface, then flip and cook on the other side. Serve hot. STARCHY 1 cup whole wheat pastry (or regular whole wheat) flour 1 cup buckwheat flour 1/4 cup ground flax seed (linseed) 1 teaspoon baking powder 1 teaspoon ground cinnamon 1 teaspoon sugar (or equivalent amount of preferred sweetener) 1/2 teaspoon baking soda 2 cups lowfat buttermilk (see Notes) 1/2 cup liquid egg substitute (such as Egg Beaters) Additions (optional; see Notes): 1 cup fresh or frozen blueberries, raspberries or strawberries (see Notes) (strawberries should be sliced or chopped; measured after cutting) 1 apple quartered, cored, then chopped 1 banana sliced 1/2 cup walnuts chopped (measured after chopping) Calories: 159 Fat: 2g Protein: 9g Carbs: 27g Fiber: 5g Sugar: 4g Cholesterol: 3mg Sodium: 235mg If buttermilk is not available, you may sour 1 cup lowfat or fat-free milk by stirring in 1 tablespoon of lemon juice; let stand for 2 to 3 minutes before using. Instead of adding the berries to the batter, you may either serve them whole atop the pancakes (as shown in the photo), or puree them in a blender, then use the resulting sauce in place of syrup. Recipe by FT member Rose(rnelissen), as edited by LuAnn Bermeo, FT recipe editor. PAGE 52

53 Whole Grain Apple Pancakes with Creamy Maple-Yogurt Topping Submitted by: philsatx Recipe contributes starchy and simple carbs and healthy fat, as well as a significant amount of protein. Servings: 4 Serving size: 1 lg pancake/1/4 c topping Prep Time: 10 minutes Cook Time: Varies No-stick cooking spray Pancakes: 3/4 cup whole wheat flour 1/4 cup quick-cooking or instant oatmeal 1 tablespoon Splenda (optional) 2 teaspoons baking powder 1/2 teaspoon ground cinnamon 1/4 teaspoon ground salt 1 medium apple peeled and coarsely grated 1 cup lowfat or nondairy milk 1/2 cup English walnuts coarsely chopped Topping: 1/2 cup unsweetened Greek yogurt 1/2 cup sugar-free maple-flavored syrup 1 pinch ground cinnamon Spray an electric griddle or large skillet with no-stick cooking spray. Preheat to 300 degrees, or medium heat. In a mixing bowl, stir together the whole wheat flour, oatmeal, Splenda (if using), baking powder, cinnamon and salt until well mixed. Stir in the shredded apples and milk, just until the dry ingredients are moistened. Pour batter by 1/3 cupfuls onto the preheated griddle or skillet. Sprinkle each pancake with about 2 tablespoons of chopped walnuts. Cook pancakes on the first side until the edges are dry and bubbles appear across the tops, then flip and cook until the second sides are lightly browned. Meanwhile, to prepare the topping, in a small bowl, stir together the yogurt, syrup and cinnamon. Serve hot pancakes with yogurt-maple topping, allowing about 1/4 cup per pancake. Calories: 278 Fat: 11g Protein: 14g Carbs: 36g Fiber: 5g Sugar: 13g Cholesterol: 3mg Sodium: 485mg The pancakes in the photo are topped with sugar-free syrup and chopped nuts, without yogurt; however, the Nutrition Profile includes the yogurt. PAGE 53 STARCHY

54 Aaron s Overnight Wheatberry and Apple Cereal (Slow Cooker) Submitted by: PapaMochi Recipe contributes simple and starchy carbs. Very tasty! -Aaron (PapaMochi) Servings: 4 Serving size: 8 ounces Prep Time: 5-10 minutes Cook Time: 8-10 hours No-stick cooking spray 2 1/2 cups water 1 cup whole wheat kernels (wheatberries) uncooked 1 large Granny Smith apple (or preferred variety; see Notes) cored, then chopped 1/2 teaspoon ground cinnamon 1/4 teaspoon ground allspice 1/4 teaspoon ground cardamom 1/4 teaspoon ground cloves To taste sugar substitute (optional) Milk or soy milk (optional; see Notes) Spray the inside of the slow cooker crock with no-stick cooking spray. Add all of the ingredients, stirring to mix. Cover, then cook on Low for 8 to 10 hours. Sweeten to taste with preferred sugar substitute. Serve hot with milk or soy milk, if desired. Calories: 158 Fat: 0g Protein: 5g Carbs: 36g Fiber: 0g Sugar: 3g Cholesterol: 0mg Sodium: 6mg Milk (or soy milk) is not included in the Nutrition Profile. SIMPLE PAGE 54

55 Blueberry (or Strawberry) Morning Mash Submitted by: stunners Recipe contributes simple carbs and protein. Adapted from Women s Health magazine s website. Servings: 2 Serving size: 8 ounces Prep Time:7 minutes Cook Time: 0 minutes 1 cup fat-free, sugar-free blueberry (or strawberry) yogurt 1/2 cup reduced fat or fat free cottage cheese 1/2 cup fresh blueberries (or chopped strawberries) 2 tablespoons low fat granola (without raisins) 2 tablespoons walnuts chopped (measured after chopping) 2 teaspoons dark chocolate chips (or shaved dark chocolate) chopped In a small bowl, stir together the yogurt, cottage cheese, fruit, granola and walnuts. Divide the mixture evenly between two individual bowls or cups, then sprinkle each serving with about 1 teaspoon of chocolate. Enjoy immediately, or cover and refrigerate. Calories: 224 Fat: 8g Protein: 13g Carbs: 28g Fiber: 3g Sugar: 19g Cholesterol: 8mg Sodium: 195mg SIMPLE PAGE 55

56 Breakfast Parfaits Submitted by: Ranchgirl07 Recipe contains primarily simple carbs and protein. Loosely adapted from allrecipes.com. Servings: 2 Serving size: 8 ounces Prep Time: <10 minutes Cook Time: 0 minutes 1/2 cup fresh blueberries 1/2 cup fresh strawberries or raspberries sliced or diced (measured after cutting) 1 ripe banana (or 1/2 cup sliced fresh peaches, but into bite-size pieces) sliced 6 ounces (3/4 cup) Greek yogurt (unsweetened) 1/2 teaspoon vanilla extract To taste sweetener of choice, such as Splenda or Stevia 1/2 cup reduced fat granola Set out two 8- to 10- ounce clear-sided individual serving bowls or glasses. In preparation for making the parfaits, combine the fruits in a small bowl. In a second small bowl, stir together the yogurt and vanilla and sweetener to taste. Measure the granola into a third small bowl. To make the parfaits, layer the following in each of the dishes: 1/3 cup fresh fruit; 2 tablespoons granola; half the yogurt (about 1/3 cup); 2 tablespoons of granola; 1/3 cup fresh fruit (amounts are approximate). Serve immediately, or cover dishes with plastic wrap and refrigerate to enjoy later. (Granola will soften as it stands). Calories: 261 Fat: 2g Protein: 18g Carbs: 46g Fiber: 5g Sugar: 24g Cholesterol: 0mg Sodium: 108mg SIMPLE Fruits may be varied, as can be the configuration of the layers. PAGE 56

57 Lee-Pierre s Number One Choice for Breakfast Submitted by: LeePierre This recipe contains simple carbs and protein. Servings: 1 Serving size: 17 ounces Prep Time: 10 minutes Cook Time: n/a 1/2 cup low fat (or fat-free) cottage cheese 1/2 cup plain (unsweetened) lowfat (or fat-free) yogurt 1 small banana quartered and sliced 1/3 cup fresh blueberries rinsed and drained 2/3 cup fresh strawberries rinsed, drained and sliced or diced In an individual cereal or soup bowl, stir together all the ingredients, then... enjoy! Calories: 307 Fat: 4g Protein: 22g Carbs: 40g Fiber: 6g Sugar: 26g Cholesterol: 11mg Sodium: 541mg I make this delicious, satisfying combination for breakfast several times a week. It follows Fast Track s guidelines to a tee and tastes like I m eating dessert! -Lee-Pierre SIMPLE PAGE 57

58 Kate s Ideal Breakfast (or Lunch) Bowl II Submitted by: crukat Recipe contributes fibrous and starchy carbs, as well as a significant amount of protein. I really enjoy this complete breakfast bowl containing only ideal foods. Sometimes I even double or triple the recipe so I have several tasty, filling meals prepared in advance. Since my Breakfast Bowl includes vegetables, you may prefer to have it for lunch; but, I find getting an early start with my veggies helps me get in enough vegetables for the day. -Kate (Crukat) Servings: 2 Serving size: 10 ounces Prep Time: 10 minutes Cook Time: 30 minutes 1/2 pound small, unpeeled red potatoes well-scrubbed No-stick cooking spray 1/2 cup fresh mushrooms cleaned, then chopped 1/2 cup red bell pepper diced 1/2 cup zucchini (or other summer squash) cleaned, then diced or thinly sliced 1 cup liquid egg substitute (such as Egg Beaters) To taste ground black pepper Place the potatoes into a medium saucepan. Add enough water to cover the potatoes. Bring to a boil over high heat; reduce heat to medium-low, then cover and cook gently until the potatoes are tender, about 20 minutes. Meanwhile, spray a skillet generously with no-stick cooking spray. Add the mushrooms and vegetables; sauté over medium heat, stirring occasionally, until tender-crisp. Pour the eggs over the vegetables. The mixture may simply be scrambled together and allowed to cook to desired doneness. Or, to to prepare as an omelet: After the eggs have cooked for 2 or 3 minutes, tilt the pan slightly, then slip a spatula under the cooked edges of the eggs, allowing any uncooked egg to run underneath; continue cooking until the eggs are set. (Covering the skillet with a lid will also help cook the top of the eggs). Divide the egg and vegetable mixture into two individual bowls (or containers, if refrigerating for later). Drain the potatoes, then slice or cube directly into the bowls. (If preferred, spray again the skillet with no-stick cooking spray, then sauté the potatoes until lightly browned before adding to the bowls). Serve hot, or cover and refrigerate. Calories: 230 Fat: 0g Protein: 16g Carbs: 26g Fiber: 3g Sugar: 2g Cholesterol: 0mg Sodium: 242mg To add an extra flavor boost, you may season dish with preferred spices and/or herbs. (Kate suggests dill, chives and/or oregano). Tomato-based salsa is also a tasty addition; however, it will slightly increase the calorie count. Recipe by Fast Track member Kate (crukat), as edited by LuAnn Bermeo, Fast Track recipe editor. Photo is not an exact representation of the recipe. FIBROUS PAGE 58

59 FAST TRACK ORIGINAL RECIPES

60 Vegetable Egg White Scramble LEAN PROTEINS Servings: 4 6 egg whites 1 tablespoon skim milk 1/3 cup shredded low fat Cheddar cheese 1/2 medium green pepper, chopped 1/4 medium onion, chopped 1/4 cup chopped mushrooms 2 tablespoons salsa 1/4 teaspoon garlic powder 1/4 teaspoon pepper 1/4 cup tomato, chopped Preparation: Beat egg whites and milk in medium bowl. Stir in remaining ingredients, except tomato. Pour mixture into small non-stick skillet sprayed with no-stick cooking spray, then scramble over medium heat until egg whites are cooked. Stir in tomato. Nutritional Information: Serving Size: 1/2 cup Calories: 54 Fat: <1 Protein: 9 g Carbs: 4 g Fiber: <1 g Sugar: 2 g Cholesterol: 2 mg Sodium: 192 mg PAGE 60

61 Oatmeal Pancakes Steel Cut Oatmeal Servings: 4 Servings: 6 2 cups uncooked oatmeal 1 to 2 whole eggs* (See Note) 8 egg whites 1 apple or banana, diced* (See Note) 1 cup oats 1 cup steel cut oats 2 cups water STARCHY 2 teaspoons cinnamon Preparation: 1 tablespoon sugar substitute Mix all ingredients together in a large bowl. Preparation: Put all ingredients together in a mixing bowl. Stir until the mixture has a semi-liquid pancake-batter-like consistency. Microwave for 1 minute. Stir and microwave for one more minute. Check and stir once more. Can cook for an additional 30 seconds for desired consistency. Spray non-stick spray on a skillet and pour the mixture into the pan. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm. Nutritional Information: Servings: 1 cup Nutrition Information: *(See Note) Serving Size: 1 pancake Calories: 226 Fat: 4 g Protein: 14 g Carbs: 34 g Sugar: 5g Calories: 147 Fat: 2 g Protein: 6 g Carbs: 25 g Sugar: 0 g Fiber: 8 g Sodium: 2 mg Fiber: 6g Cholesterol: 53 mg Sodium: 131 mg *Note: Nutrition Summary based on use of 1 whole egg and 1 peeled apple PAGE 61