Favorite Recipes of Dr. Lisa!   

 "Coleslaw"

2 c. shredded cabbage

dash of sea salt

splash of red vinegar

few drops of sweetener

2 tablespoons of plain fat free yogurt

1 and  1/2 tsp. Dukes Mayonnaise

All mixed together

*To make a complete meal I add 1/2 cup of peas and 4 oz of tuna or chicken

Black Beans and Salsa Pie

1 c. black beans

1 c. corn grits (already cooked and spread in the bottom of a round glass pie pan

1 teaspoon of margarine

2 cups of Salsa with a few drops of liquid sweetener to eliminate bitter taste

I like to layer: .first the cooked corn grits mixed with margarine followed by the beans and then the Salsa.  Bake in microwave 7 minutes. It is very filling! 

Breakfast Tofu Crispies

6 oz tofu

cinnamon

sea salt

sweetener

1 c. cooked brown rice

1 c. fresh pineapple cubed

2 table spoons of fat free plain Dannon Yogurt

1 tsp. margarine or coconut oil

Brown in a pan with Mazola spray 6 oz of firm tofu

Sprinkle with:

cinnamon

sea salt

sweetener...

once cooked place in a bowl hot brown rice with the hot tofu on one side...and cold fresh pineapple  and 2 tbl. of plain fat free yogurt on the other side.

Breakfast Blueberry/Silk'n Tofu Swirl!

6 oz Silk'n Tofu

1 c. frozen blueberries (fresh and/or thawed if you prefer)

1 c. cooked corn grits cubed

cinnamon

sweetener

sea salt

margarine

2 tbl yogurt

6 oz of silk'n tofu whipped with 1/2  cup of yogurt and sea salt, cinnamon, and sweetener...followed by 1 c. of hot corn grits mixed with sweetener and margarine ( I center the grits on top of the yogurt and tofu mixture), and then on the sides....in same bowl...place 1 cup of frozen blueberries

*All recipes are one serving

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*Hints:

Corn grits are yellow corn grits. Cook 4 servings at one time, pour in flat container and let cool. Once cool you can cube as needed. Refrigerate unused portions.

Dannon Yogurt is the only clean (without sugar) yogurt I know of.

Greek yogurt fat free is a wonderful thick yogurt.

Batch cook brown rice, freezing 1 cup servings for easy-to-grab food.

Muffins can be frozen and used as needed

Bread Sticks

½  cup oat-bran
2   eggs or ½ cup egg whites
1   tsp oil
1   tsp sun dried tomatoes (optional)
crushed red pepper (tiny bit)
A little salt
oregano, basil & garlic powder to taste
2   sweetener tablets (optional)
onion flakes (optional)


Heat bread stick pan (iron pan) to 400 degrees
Take out of oven, spray pans and add batter
Put in oven, turn down to 350 degrees
Bake 10 minutes  --   

Add  veggies to complete meal

*Bread sticks can be made without the fat. 

Breakfast Muffins:

2 eggs

1/3 buttermilk

 ½ c. steel oats

1 medium apple

 sea salt

cinnamon,

nutmeg

ginger

Blend…place in muffin pan, loaf, or pie pan at 375 for one hour. I use different fruits…and often make at least 8 servings and freeze them. I mix up my fruit too. I may use blueberries, pineapple, applesauce, or whatever fruit is in season. I love my muffins!!!  Remember every oven is different so keep an eye on the muffins. I do not like mine too dry so I don’t over cook. When I travel…which is often…I take them with me. They are great!

Breakfast Bowl: Apple and Oats

6  oz Silk'n Tofu

1 c. old fashion rolled oats (raw)

medium apple chopped

cinnamon

sea salt

touch of sweetener

2 tbl plain fat free Dannon yogurt

In bowl mix tofu, yogurt, and spices until smooth, fold in apples and raw oats.

*Fantastic especially if you are on the go!

Breakfast Apple Polenta Tofu Delight!

medium apple chopped

1 c. cooked corn grits in cubes

liquid sweetener to taste

sea salt

cinnamon

ginger

nutmeg

6 oz  firm tofu cubed

1 tsp. margarine

In pan brown firm tofu with spices, add corn grits and margarine...stir until brown (add sweetener to grits). Once browned fold in the apples cooking a few minutes (like mine crispy). Place all ingredients in a bowl and top with 2 tbl fat free plain Dannon yogurt