Breakfast: High Protein Apple Squares or Healthy Glazed Lemon-Blueberry Scones
Lunch: Leftovers + apricot or cantaloupe
Dinner: BBQ Beef Patties with potatoes and purple cabbage or carrots or Chicken Nugget Casserole with spaghetti and salad
Dessert: Gluten-Free Blueberry Cobbler
Gluten-Free Blueberry Cobbler
Preheat oven to 400 degrees. In a large bowl gently toss together 16 oz of fresh or frozen blueberries, 1/4 cup of sugar, 1 Tbsp of cornstarch and 1 Tbsp of lemon juice. Pour into a buttered baking dish. Grind enough slivered blanched almonds in a food processor to equal 1 cup or measure out 1 cup of almond meal. In another bowl mix together ground almonds/almond meal, 4 Tbsp of butter, 1/4 cup of sugar, an egg and a pinch of salt until well combined. There’s really no simple way to spread the mixture on top of the blueberries, so I recommend just digging in with your fingers and spreading across the top as evenly as possible. Bake for 25-35 minutes. Let cool at least 10 minutes before eating. Serve hot or at room temperature with vanilla ice cream!
High Protein Apple Squares
Preheat oven to 350 degrees. Prepare a baking pan with nonstick cooking spray. Combine 1 cup of vanilla whey protein powder, 1/2 cup of buckwheat flour, 2 tsp of cinnamon, 1/4 tsp of cloves, 1/8 tsp of cardamom, 1/8 tsp of nutmeg, and 2 tsp of baking powder in a large bowl.
Combine 6 packets of Stevia, 3/4 cup of fat-free cottage cheese, 2 tsp of vanilla extract, and 1/2 cup of egg whites (about 4 eggs-worth) in a separate bowl. Look to see if your vanilla whey protein powder is sweetened. If it isn’t, you will need to add more Stevia. Mix well to combine. There will be lots of cottage cheese chunks and yes, they will be visible in the squares after they are baked. This is precisely the kind of thing that would gross my boyfriend out so I would throw it all in a blender to smooth everything out.
Remove the core of a tart apple and using either a box grater with large holes or a food processor, grate the apple into a bowl. Set aside. Pour the dry ingredients into the wet ingredients and stir to incorporate evenly. Finally, pour the apple into the bowl and stir again to combine.
Pour the batter into the prepared pan and bake for 20 minutes.
Let the pan cool slightly, then remove the entire cake from the pan and cut into 16 squares.
Healthy Glazed Lemon-Blueberry Scones
Preheat oven to 400°F. Spray a baking sheet with nonstick spray.
Put 1 cup of all-purpose flour, 1 cup of whole wheat flour, 1 Tbsp of sugar, 1 Tbsp of baking powder, 1/2 tsp of baking soda, 1/4 tsp of salt and 1 Tbsp of lemon zest in the bowl of a food processor or into a medium mixing bowl and pulse or stir until well blended. Add 1/4 cup of chilled and cubed butter and 1/4 cup of olive or canola oil and pulse or stir with a wire whisk or fork until crumbly. If you’re using a food processor, transfer the mixture to a medium bowl.
Add 3/4 cup of milk or buttermilk and 1 cup of fresh or frozen berries and stir gently just until the dough is combined.
Pat the dough into a circle that is about 1” thick and 8”-9” in diameter on the cookie sheet. To get a brown, crunchy top, brush them with a little milk and sprinkle with sugar. Cut the circle into 8 wedges with a knife or pastry cutter and separate them on the sheet so that they are at least an inch apart.
Bake for about 20 minutes. Remove from oven.
To add glaze, stir together 2 Tbsp of lemon juice and 1 cup of powdered sugar in a small bowl until well-blended. Feel free to add more/less powdered sugar to make the glaze your desired consistency. Brush or drizzle glaze on top of scones, and serve.
Chicken Nugget Casserole
Preheat oven to 350 degrees. Place a package of frozen chicken nuggets in a greased baking dish. Sprinkle with 1/3 cup of grated Parmesan cheese. Top with a can of spaghetti sauce, 1 cup of shredded mozzarella cheese, and 1 tsp of Italian seasoning.
Cover and bake for 30-35 minutes.
Serve with spaghetti and salad.
Salad suggestions: Mixed greens with pepper (purple ones are fun!), artichoke hearts, cape gooseberries, kiwi, and grapefruit.
BBQ Beef Patties
Preheat oven to 375 degrees. Combine an egg, 1/4 cup of BBQ sauce, 3/4 cup of crushed Cornflakes, and 1 tsp of salt in a bowl. Add 1 lb of ground beef and mix well. Shape into four oval patties, about 3/4 inch thick. Place in a greased baking pan. Spread with 1/4 cup of BBQ sauce.
Bake, uncovered, for 25-30 minutes. Drain.
Mozza cheese (4 oz)
Cheddar cheese (12 oz)
Fat-free cottage cheese
Apple (tart one like Granny Smith or Northern Spy)
1 lb ground beef
Pkg of frozen chicken nuggets
Vanilla ice cream
Can of spaghetti sauce (26.5 oz)
Can of refried beans (16 oz)
Can of artichoke hearts
Long grain rice
[Also needed: salt, crushed Cornflakes, cinnamon, cardamom, nutmeg, baking powder, Stevia, vanilla, sugar, cornstarch, lemon juice, almonds/almond meal, butter, coconut flakes, rolled oats, chia seeds, mixed nuts, mixed dried fruit, allspice]