Dr. Mike’s Power Cookie

Dr. Mike’s Power Cookie

cookiesINGREDIENTS
  • 1/3 cup unsweetened applesauce
  • 2 tablespoons almond paste
  • 1 tablespoon flaxseed oil
  • 10 packets of Truvia
  • ¼ cup agave nectar
  • 1 large egg
  • ½ teaspoon vanilla
  • ¾ cup whole wheat flour
  • ½ teaspoon baking soda
  • 1 teaspoon cinnamon
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup vanilla whey powder
  • 2 cups oats
  • 1 cup dried cherries
  • ½ cup sliced almonds
DIRECTIONS Heat oven to 350 degrees. Beat together applesauce, almond paste, flaxseed oil, Truvia and agave nectar. Beat in egg and vanilla. Mix well. Add flour, baking soda, salt, pepper and whey powder. Beat thoroughly. Stir in oats, cherries and almonds. Mix well. Drop the batter by large tablespoons onto a cookie sheet that has been sprayed with vegetable cooking spray. Divide dough so that you have 18 cookies. Flatten each cookie with the back of the spoon. Bake 16 to 18 minutes or until brown. Remove from oven. Cool and store in a plastic container. Each cookie supplies 128 calories and can be enjoyed on the Activate, Achieve and Arrive Cycles for breakfast or as a snack. Each cookie counts as 1 protein and 1 natural starch.

Sesame Fish

Sesame Fish

sesameFishINGREDIENTS
  • 1 pound of tilapia
  • 2 tablespoons olive oil
  • 2 tablespoons rice vinegar
  • 2 tablespoons light soy sauce
  • 1 tablespoon chopped garlic
  • 2 tablespoons sesame seeds
DIRECTIONS Spray a broiler pan with vegetable oil spray to prevent fish from sticking. Place tilapia. Whisk together olive oil, rice vinegar, soy sauce and garlic until well blended. Pour over fish. Sprinkle sesame seeds over fish. Broil at medium heat about eight inches away from heat for about 20 minutes or until fish flakes easily with a fork. Makes 4 servings.

Lettuce Wraps

Lettuce Wraps

lettuceWrapINGREDIENTS
  • 1 baked chicken breast, diced
  • 1 scallion, diced
  • ½ cup chopped red grapes
  • 2 tablespoons chopped celery
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 2 to 3 Boston or iceberg lettuce leaves
DIRECTIONS Mix together all ingredients except lettuce leaf. Refrigerate until chilled. To serve, take 1 Boston or iceberg lettuce leaf at a time, and spoon a heaping tablespoon of the chicken mixture into the center. Wrap the lettuce around the filling. Makes 1 serving.

Eggplant Parmesan

Eggplant Parmesan

eggplantParmINGREDIENTS
  • 1 large eggplant, peeled
  • 4 egg whites
  • Fat-free Parmesan cheese
  • Garlic powder, to taste
  • 1 cup of low-carb marinara sauce
DIRECTIONS Pre-heat oven to 400 degrees. Cut into ¼ inch slices. In a shallow dish, beat egg whites and 4 tablespoons of water until foamy. Dip eggplant slices into egg whites, then into fat-free Parmesan cheese, pressing cheese into eggplant. Place eggplant on prepared baking sheet that has been sprayed with vegetable spray and sprinkle with garlic powder. Spray vegetable cooking spray over eggplant slices. Back 30 minutes at 400 degrees, turning eggplant over after 20 minutes, until golden brown and cooked through. Cover with 1 cup of low-carb marinara sauce. Bake for 20 minutes, or until eggplant is piping hot and sauce is bubbly. Makes 2 large servings.

Taco Salad

Taco Salad

tacoSalad1INGREDIENTS
  • 1 pound of lean ground turkey
  • 1 envelope of taco seasoning
  • Generous bed of lettuce
  • 1 cup chopped tomatoes
  • 1 cup chopped onions
  • Salsa
  • 1/3 cup shredded reduced-fat cheddar cheese
DIRECTIONS In a saucepan, brown the ground turkey over moderate heat. Add one envelope of taco seasoning and cook according to package directions. Place generous servings of lettuce on four plates. Top with turkey mixture, tomatoes, onions, salsa and cheese. Makes 4 servings.

Egg-White Veggie Frittata

Egg-White Veggie Frittata

frittata2INGREDIENTS
  • 4 egg whites, beaten
  • 1 Roma tomato, chopped
  • Fresh spinach, handful
  • Salt and pepper, to taste
DIRECTIONS Coat a small frying plan with vegetable cooking spray. Add beaten egg whites. Stir in tomato and spinach. Cook on medium-low heat until egg whites are cooked through. Lift from pan with a spatula, and season lightly as desired. Makes 2 servings.