A Cookbook for Healthy Living

By: Sarah Stride

Planning 10

BreakfastEgg and Cheese Omelette

Directions Wash and chop green onion.

Wash and slice ham.

In a mixing bowl, combine eggs, ham, milk, onion, salt and pepper. Beat well.

Heat skillet on medium and melt margarine.

Pour egg mixture into skillet. As the omelette begins to set, lift up edges with egg flipper so uncooked portion of egg can flow under the cooked portion.

When eggs are set but the top is still moist, sprinkle ¾ of the cheese over it.

Fold one edge of the omelette over the cheese, then sprinkle the remaining cheese over the top.

Slide omelette onto the plate and cut into portions.

Ingredients

2 Eggs

50 mL of milk

1 slice of ham

½ stalk of green onion

5 mL of margarine

50 mL of cheddar cheese

1 teaspoon of salt

1 teaspoon of pepper

Nutrition Info

Serving Size: 1 (97 g)

Servings Per Recipe: 2

Amount Per Serving % Daily Value

Calories 156.2

Calories from Fat 103 67%

Total Fat 11.6 g 17%

Saturated Fat 5 g 25%

Cholesterol 201.9 mg 67%

Sodium 1342.8 mg 55%

Total Carbohydrate 2.7 g 0%

Dietary Fiber 0.4 g 1%

Sugars 0.3 g 1%

Protein 10.2 g 20%

LunchCucumber Salad

Directions Mix cucumbers and onions together.

Mix rest of ingredients together in a closed bowl and give a shake.

Add to cucumbers, chill till very cold & serve

Ingredients

2 cucumbers, very thinly sliced

1 red onion, very thinly sliced

2 tablespoons vinegar or 2 tablespoons lemon juice

2 tablespoons low-fat sour cream or 2 tablespoons yogurt

salt and pepper, to taste

1⁄2 teaspoon sugar

1 teaspoon chopped fresh dill

Nutrition InfoServing Size: 1 (96 g)

Servings Per Recipe: 6

Amount Per Serving % Daily Value

Calories 31.4

Calories from Fat 6 21%

Total Fat 0.7 g 1%

Saturated Fat 0.4 g 2%

Cholesterol 2 mg 0%

Sodium 4.9 mg 0%

Total Carbohydrate 5.9 g 1%

Dietary Fiber 0.8 g 3%

Sugars 2.8 g 11%

Protein 1 g 2%

SupperBarbecue Meatloaf

Directions Preheat oven to 375°F.

Combine meat, 1/4 cup barbecue sauce, onion, breadcrumbs, egg whites, and seasons of your choice in a large bowl; stir well.

Shape mixture into a loaf pan. Spread remaining 1/4 cup barbecue sauce over loaf.

Bake at 375°F for 40 minutes or until desired degree of doneness.

Ingredients

1 lb 93% lean ground beef

1⁄2 cup barbecue sauce, divided

1⁄4 cup frozen chopped onions, pressed dry

1⁄4 cup Italian seasoned breadcrumbs

2 large egg whites

Nutrition InfoServing Size: 1 (168 g)

Servings Per Recipe: 4

Amount Per Serving % Daily Value

Calories 239.5

Calories from Fat 55 23%

Total Fat 6.2 g 9%

Saturated Fat 2.7 g 13%

Cholesterol 70.4 mg 23%

Sodium 498.8 mg 20%

Total Carbohydrate 16.6 g 5%

Dietary Fiber 0.6 g 2%

Sugars 8.7 g 34%

Protein 27.1 g 54%

Snack Wendy's Frosty Copycat

Directions Place everything in a blender and blend 3-4 minutes.

Place in a glass.

I put mine in the freezer for 4-5 minutes.

Drink carefully as it will give you a brain freeze.

Ingredients

1 cup skim milk

2 tablespoons fat-free sugar-free instant chocolate pudding mix

1 teaspoon vanilla

2 tablespoons fat-free cool whip

8 ice cubes

Nutrition Info

Serving Size: 1 (421 g)

Servings Per Recipe: 1

Amount Per Serving % Daily Value

Calories 113

Calories from Fat 5 5%

Total Fat 0.6 g 0%

Saturated Fat 0.4 g 2%

Cholesterol 4.9 mg 1%

Sodium 150.6 mg 6%

Total Carbohydrate 14.2 g 4%

Dietary Fiber 0 g 0%

Sugars 0.5 g 2%

Protein 9.7 g 19%