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Stuck for healthy meal and snack ideas? Here are a few of the body4u team’s favorites!

Power Pancakes

Serves 4
¼ cup old fashioned oats
1 cup whole-wheat pancake mix (3 or less grams of fat per ½ cup))
½ cup apple cider

Spray a non-stick pan or griddle with cooking spray and heat on medium low. Using a whisk, blend all ingredients until smooth. Pour about ¼ cup of batter per pancake on the hot pan or griddle. Cook approx one minute per side. Serve with a spoonful of warm, low-sugar applesauce, a pinch of cinnamon and a few slices of your favorite citrus fruit.

Nutritional value per serving:
Calories: 140
Carbohydrates: 26 grams
Fat: 2 grams
Protein: 6 grams


Super Veggie Spread

Serves 4

4 ounce non-fat cheese at room temperature
3 tablespoons non-fat mayonnaise
½ teaspoon parsley
½ teaspoon Italian blend seasoning
½ cup chopped green, red and yellow peppers
½ cup sliced cucumber
1 scoop vanilla protein powder

Mix cream cheese with mayonnaise and seasonings, blending until smooth. Add chopped vegetables and mix well. Serve on cucumber slices.

Nutritional value per serving:
Calories: 52
Carbohydrates: 3 grams
Fat: 1 gram
Protein: 3 grams


Terrific Tuna Burgers

Serves 2

1 (6-ounce) can of tuna, packed in water
2 tablespoons non-fat mayonnaise
1 teaspoon lemon juice
¼ teaspoon hot sauce
1 teaspoon parsley
1 whole-wheat English muffin
2 romaine lettuce leaves
2 slices of tomato
Non-fat tartar sauce

Chop tuna well and mix with mayonnaise, lemon juice and seasonings. Form into two patties. Spray non-stick pan with cooking spray. On medium heat, cook patties for several minuets on each side until golden brown. While patties are cooking, split and toast the English muffin. Place a leaf of romaine lettuce and a tomato slice on each muffin half. Top with cooked tuna patty. Top patty with a dallop of non-fat tartare sauce.

Nutritional value per serving:
Calories: 218
Carbohydrates: 27 grams
Fat: 10 grams
Protein: 26 grams


Nutritious Nuts

Serves 4

½ cup black walnuts, shelled
½ cup pecans, shelled
1 tablespoon white wine Worcestershire sauce
½ tablespoon olive oil
1 teaspoon rosemary
Pinch of ground red pepper

Preheat oven to 350 degrees. Place nuts in an 8x8 baking dish. In a small bowl, whisk together the Worcestershire sauce, olive oil and spices. Drizzle mixture over nuts, tossing to coat. Bake in the oven for about 12 minutes or until the nuts are toasted, stirring occasionally. Transfer to a tin foil lined tray to cool. Store in an air tight container.

Nutritional value per serving:
Calories: 253
Carbohydrates: 5 grams
Fat: 25 grams
Protein: 5 grams


Citrus Salad

Serves 4
1 pink grapefruit, peeled
1 orange, peeled
6 cups of baby spinach
1 small red onion, thinly sliced
3 tablespoons crumbled goat cheese (optional)

Divide fruit into sections. Toss with spinach and onion. Crumble goat cheese over salad. Drizzle with 1/3 cup of your favorite non-fat dressing immediately before eating. Serve this salad with a 4-ounce piece of grilled lean red meat or chicken breast for additional protein.

Nutritional value per serving:
Calories: 96
Carbohydrates: 12 grams
Fat: 3 grams
Protein: 5 grams


better4u Brownie Bites

16 brownie bites

¾ cup all purpose flour
2 ½ tablespoons unsweetened cocoa powder
1 teaspoon baking powder
1 cup of sugar or equivalent amount of sugar substitute
2 tablespoons margarine
Egg substitute (equal to 1 egg)
2 tablespoons low-sugar apple sauce
1 teaspoon vanilla extract
2 tablespoons chopped walnuts
2 tablespoons toasted wheat germ
Non-fat, non-dairy whipped topping

Preheat oven to 350 degrees. Spray 8x8 inch baking pan with cooking spray. Combine flour, cocoa powder and baking powder in a small bowl. With electric mixer, cream together sugar and margarine in a medium size bowl. Add egg substitute, apple sauce and vanilla, beating to combine with sugar mixture. Stir flour mixture in gradually, beating on low to combine. Pour batter into 8x8 pan. Sprinkle top with nuts and wheat germ. Bake for about 20 minutes or until brownies pass the toothpick test. Let cool and cut into 16 squares. Garnish with spoonful of non-fat, non-dairy whipped topping.

Nutritional value per serving:
Calories: 96
Carbohydrates: 18 grams
Fat: 2 grams
Protein: 2 grams


Raby Bay Harbour, Level 1-152 Shore St. Cleveland Queensland Australia 4163      Tel: 07 3488 2455      Fax: 07 3488 2466

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