16 comments (Add your own)

1. Maggie wrote:

Easy Tuna Nicoise Salad

1 can tuna in water, drained
1-2 T nicoise olive spread
1/2 c chopped celery
mix these ingredeints together, set aside

1-2 cups mixed salad greens
assorted vegetables of your choice, chopped or sliced
(I like to mix up some red bell peppers, blanced green
beans, cucumbers, celery, etc)
1 T homemade olive oil and vinegar dressing
salt and pepper
mix these ingredients together

Mix salad greens with vegetables and dressing, put on plate.
Top with tuna mixture.
If you like a little more dressing, go for it.
I like just a little more Extra Virgin Olive Oil and fresh ground pepper.

February 11, 2008 @ 11:53 AM

2. Heather wrote:

French Toast, The Boot Camp Way

8 slices Ezekial bread
6 egg whites (and one yolk, optional)
2 medium bananas, slightly "chunkified" in a food processor
1.5 cups unsweetened almond milk
1 tsp. vanilla extract
1 tsp. cinnamon
1 tsp. nutmeg
1/4 cup almond butter
1 TBSP. Splenda (optional)
Cooking spray

Spray a shallow baking dish with cooking spray and line the pan with the bread (it's okay if the slices overlap). In a large bowl, combine all ingredients *except* the almond butter and Splenda. Pour the banana mixture over the bread and allow to soak, covered, in the refrigerator overnight.

On the morning of baking, mix the almond butter with the Splenda (if desired) and spread on the slices of bread. Yes, this will mix itself with the banana mixture, and that's okay. Bake uncovered at 350 degrees for 40 minutes or until bread is puffy. Serve with additional almond butter and cinnamon.

February 29, 2008 @ 4:18 PM

3. Robin wrote:

Sweet Potato Fries

Preheat the oven to 425 degrees.

Peel Sweet Potatoes. Cut in half, and then slice lengthwise into ½ fries.

Place the potato fries into a ziplock bag and add olive oil and cinnamon– don’t cheat on the olive oil, use the good stuff. Shake the bag until all the fries are coated in the oil and cinnamon.
Cover a cookie sheet with tin foil – unless you enjoy soaking and scrubbing.
Place the sweet potatoes in rows on the cookie sheet and bake for 40-45 minutes.

I make a huge batch on Sunday and eat them all week for snacks. Just reheat them in the microwave. They will not hold the crispy texture, but they hold their shape and are still sweet and tasty!

December 14, 2008 @ 6:40 PM

4. julia wrote:

How to Make Homemade Oat Flour from Oatmeal
Oat flour is a great low calorie, low glycemic alternative to white flour. Making oat flour: from regular oatmeal is very easy, too. It only takes 1 minute and is a VERY easy and cheap alternative to store bought oat flour.

Ingredient:
Oatmeal (dry)


Directions:
Top make your own oat flour, just put a cup or two of oatmeal in a regular household blender (or food processor if you happen to have one) and blend it on high. Whir until the flakes turn into the consistency of flour.

If you have an economy blender, you may have to blend the oats a little longer or stop the blender and help mix in the oat flakes that may stick to the sides of the blender.

Store the oat flour in a covered bowl in the pantry.

January 25, 2009 @ 6:31 PM

5. julia wrote:

Protein Pancakes

Store bought pancake mixes use just enough whole wheat flour to take advantage of the unsuspecting consumer who doesn't notice that "white flour" is one of the main ingredients. White flour is devoid of nutrients and fiber and produces an insulin spike similar to one that occurs when pure table sugar is ingested. Since excessive ingestion of nutrient-poor carbohydrates prompts fat storage, many who are trying to lose weight or physique athletes who like to stay lean completely eliminate white flour products from their diets.

Does this mean you have to suffer through pancake cravings on Sunday morning? Of course not! This pancake recipe below is delicious and also completely devoid of white flour. You’ll also find it is actually cheaper to make because it can be made from ingredients you've already got in your cupboards. The oats in this recipe provide an extended source of energy and a special taste that comes only with the small effort of cooking from scratch.

Ingredients:

1 cup fat free milk (or water)*
3/4 cup oatmeal (uncooked, quick or regular oats)
3/4 cup oatmeal flour (How to Make Oatmeal flour can be found on the recipe blog)
1 tsp baking powder (optional)
1/4 tsp salt (optional)
4 large egg whites
1/2 tsp cinnamon, ground

Try these modifications:

Blueberry pancakes: Add ¼ c blueberries (fresh or thawed) to recipe and omit cinnamon
Oat-Nut pancakes: Add 1 ½ tbsp diced pecans, walnuts, or almonds to recipe.
Whole Grain pancakes: Replace quick oats with hot multigrain cereal. Prepare as directed.
High protein pancakes: Add 1-2 scoops vanilla protein to batter, increase water.


Directions:
Heat milk (or water) until hot, stir in oats and set aside. Beat egg whites into a stiff foam with hand mixer or blender and reserve. Mix remaining dry ingredients together and stir in oatmeal/milk mixture. Fold in egg whites until mixture is well blended. . Spray pan with nonstick spray and cook pancakes until browned on both sides.

*Depending on how long you've let the oats sit, you may need to add a little extra water to the batter to thin it out. It will still be thicker than regular pancake batter

Nutritional Information for 5 Pancakes:
Per Serving: Calories- 313 Carbs- 48.8g Protein- 19.5g Fat- 4.5g Fiber- 6.3g

Double Do It! When preparing good food like these oatmeal pancakes from scratch, it's a smart idea to double the recipe and freeze the extra portions in individual portions. This saves money and time and also ensures you get optimum nutrition even when you're on the go.

January 25, 2009 @ 6:37 PM

6. julia wrote:

Tuna Salad for AM and PM Snacks

One Can Tuna packed in water
spicey mustard to taste
chopped celery
2-3 egg whites
chopped tomatoes
2 green olives chopped
1 tsp of olive oil

January 25, 2009 @ 7:02 PM

7. Julia wrote:

Protein Powder Options and Where to Find Them

%100 Whey Protein is the best source

Isopure
Lactose free and loaded with protein at 50 grams per serving. Available on allstarhealth.com and other nutrition stores such as GNC.

Met-Max by Champion Nutrition
More than your basic whey protein powder with branched chain amino acids, glutamine, and creatine. Available for the best price on allstarhealth.com but can also be found at GNC and other nutrition stores.

EAS AdvantEdge Carb Control
A great quick “go-to” drink available at Kroger in the RTD (ready to drink) form. Also available at Cost-co in the powder.

Myoplex lite- made by EAS
Another great “go to” drink that can be found at Kroger in the RTD (ready to drink) form.

Jarrow %100 Whey Protein
An all natural protein powder available at the Turnip Truck and on allstarhealth.com.

Optimum Nutrition %100 Any Whey
Unflavored and unsweetened whey protein. This is great for cooking and adding to just about anything. Available on allstarhealth.com.

Fresh Blends- Juice and Smoothie Bar
A great place to grab a shake located @ 1888 Eastland Ave. They are Boot Camp friendly having both an “am” and “pm” protein shake. You can even stop by on your treat day for a special Julia’s Boot Camp “treat day” protein shake!

If you are vegetarian or simply do not like Whey protein, then Soy protein would be your option. However if you are trying to cut body fat be aware that Soy can raise your estrogen levels causing your body to hold on to body fat.

January 26, 2009 @ 11:16 AM

8. Robin wrote:

Turkey Stuffed Peppers

Makes 6 servings

Ingredients:
6 Bell Peppers – I like the red, yellow, orange varieties
1 lb Ground Turkey
¼ cup finely chopped onions
¼ cup of fresh or canned mushrooms
2 cups cooked brown rice or Lundberg Wild Gourmet Blend (In Kroger’s Organic section)
1 tsp olive oil
1 tsp basil
1 tsp ground oregano
1- 25 oz jar of spaghetti sauce (Boot Camp approved, of course)
Pepper


Preheat oven to 425 degrees
Cut the tops off the peppers clean out the inside. Cut the tops into small pieces. Sauté the bell pepper tops, onions, and mushrooms in the olive oil until onions become translucent. Set aside to cool.

In a large bowl mix together the cooked rice, ground turkey, basil, oregano, add sautéed veggie mixture and add ¾ of the jar of tomato sauce. Mix thoroughly. Pepper to taste.

Stuff the turkey mixture into the bell peppers. Place into a casserole dish and pour the remaining spaghetti sauce over the top of each pepper.

Place uncovered in preheated oven for 1 to 1 ½ hours.

This dish keeps and reheats well.

February 21, 2009 @ 3:09 PM

9. Brian wrote:

Home Made Cottage Cheese

Ingredients
1 gallon pasteurized skim milk
3/4 cup white vinegar

Directions
Pour the skim milk into a large saucepan and place over medium heat. Heat to 120 degrees F. Remove from the heat and gently pour in the vinegar. Stir slowly for 1 to 2 minutes. The curd will separate from the whey. Cover and allow to sit at room temperature for 30 minutes.

Pour the mixture into a colander lined with a tea towel and allow to sit and drain for 5 minutes. Gather up the edges of the cloth and rinse under cold water for 3 to 5 minutes or until the curd is completely cooled, squeezing and moving the mixture the whole time. Once cooled, squeeze as dry as possible and transfer to a mixing bowl. Break up the curd into bite-size pieces as you go. Transfer to a sealable container and place in the refrigerator.

April 10, 2009 @ 7:36 PM

10. Brian wrote:

Grilled Whole Red Snapper:

In a food processor, put 3 Tbs olive oil, 2 Tbs lemon juice, 1 Tbs fresh peeled ginger and one whole green onion, chopped up. Take these for a good long spin.

Get a good looking fish from a reputable fishmonger/grocery store. No stinky fish. Have the fishmonger scale and dress the fish for the grill. Score the sides of the fish 2 to 3 times with a sharp knife, making slits 1” deep. In the cavity of the fish, placed sliced lemons and the fresh herbs of your choice. Thyme and/or rosemary works well here. Brush on the Olive Oil mixture and grill over medium/high heat. 5 – 6 minutes per side. The fish should come off the bone in steak-like chunks. 1 Red Snapper can feed 4 people. Or 1 bootcamper for a few days.

April 20, 2009 @ 5:21 PM

11. Rami wrote:

Turkey and Cannellini Bean Soup with Sweet Potatoes and Rosemary
(Makes about 6 servings, recipe created by Kalyn)

1 onion, diced into small pieces
1 cup diced celery
2 tsp. olive oil
2 tsp. chopped rosemary leaves (I used frozen rosemary, but if you use dried rosemary use a bit less and be extra careful that it's finely chopped)
1 small orange sweet potato, diced into 1/2 inch pieces (usually called yams in U.S. grocery stores)
6 cups homemade turkey stock (or use chicken stock, but turkey stock is better)
2 bay leaves
2 cups diced leftover turkey (I used two cups tightly packed, you could also use chicken)
1 can cannellini beans, rinsed well (or pressure-cook 1/2 cup dried cannellini beans)
fresh ground black pepper to taste

Heat olive oil in bottom of dutch oven over medium heat. Add onion, celery, and chopped rosemary leaves and saute about 5 minutes. While onion and celery cooks, peel and chop sweet potato, then add to pan and cook about 5 minutes more.

Add turkey stock and bay leaves and bring to a slight simmer. Let cook about 10 minutes while you chop turkey and drain and rinse beans.

Add diced turkey, rinsed and drained cannellini beans, and fresh ground black pepper to taste, and let soup simmer over low heat about 30 minutes. Serve hot.

April 21, 2009 @ 12:47 PM

12. Brian McGuiness wrote:

Grilled Portabella Mushrooms

Brush 4 Portabella Mushroom caps (stems removed) with a little olive oil. Put over a hot grill, stem side down to start. Cook for 5-6 minutes. Flip over. With cap side down, fill stem side with ½ cup hummus and top with shaved parmesan cheese. Cook for 5 minutes more, until cheese is melted.

April 21, 2009 @ 4:03 PM

13. Jennifer wrote:

Yummy Healthy Turkey Meatloaf

2 lbs ground turkey breast (or sometimes I do 1lb turkey, 1 lb 4% lean ground beef)
1 cup chopped onion
4 egg whites
1 cup chunky salsa
1/2 cup uncooked oatmeal
1 Tablespoon low-sodium Worcestershire sauce
1/2 teaspoon pepper
1/2 teaspoon garlic powder (or I mince/chop fresh garlic)
1/2 cup low-sugar ketchup (I don't include this, but maybe if your family insists, you can at least add it to their portions!)

Directions
Preheat oven to 350°F. Mix everything but ketchup in bowl. Place mixture in a meatloaf pan and cover with the ketchup. Cover and bake for 1 hour.

If you cut into 8 servings, approximately 23 g of protein per serving

October 30, 2009 @ 7:41 AM

14. Jennifer wrote:

Chunky Vegetable-Bean Soup

1 tablespoon olive oil
1 large onion, chopped
2 garlic cloves, minced
3 cups cubed butternut squash (about 1¼ lb.)
1 (32-oz.) can reduced-sodium chicken broth
1 (28-oz.) can whole tomatoes (Muir Glen Organic Fire Roasted Tomatoes if you can find them- if not, unseasoned work too!)
½ teaspoon dried thyme
½ teaspoon dried oregano
3 cups packed chopped fresh spinach or 1 (10 oz.) pkg. frozen spinach
1 (15-oz.) can cannellini or navy beans, drained, rinsed
½ teaspoon salt
¼ teaspoon freshly ground pepper
(I also usually add rotisserie chicken or cubed chicken breasts for more protein!)

1.Heat oil in heavy large pot over medium heat until hot. Add onion; cook 4 to 6 minutes or until onion softens, stirring frequently. Add garlic; cook 1 minute. Stir in squash, broth, tomatoes, thyme and oregano. Increase heat to medium-high; bring to a boil. Reduce heat to medium to medium-low; simmer 15 to 20 minutes or until squash is tender, stirring occasionally and breaking up tomatoes with edge of spoon.
2.Stir in all remaining ingredients; simmer 5 minutes.

This freezes well, so make a double recipe and freeze half:)

October 30, 2009 @ 7:54 AM

15. Jennifer wrote:

Oven-Baked "Fried" Chicken Fingers

2/3 to 1 cup uncooked oats (can also put oats in a blender or food processor to make a oatmeal flour which will be finer and easier to coat the chicken with; or you can do part oat flour, part oatmeal.... so many choices)
1 tsp garlic powder
1 tsp onion powder
1 tsp mustard powder
1 tsp paprika
1 tsp dried oregano
1/2 tsp dried thyme
1/2 tsp ground black pepper
1/2 c unsweetened almond milk
1 Tablespoon dijon mustard
cooking spray
4 (4 oz) boneless, skinless chicken-breast halves


1. Preheat oven to 375F. Coat a large baking sheet with cooking spray
2. trim any fat from chicken and cut into strips.
3. in a ziploc plastic bag or shallow dish, combine oats and next 7 ingredients (through pepper)
4. In bowl, stir almond milk and mustard together.
5. dip chicken into milk/mustard mixture, then dredge in oat mixture, turn to coat both sides evenly.
6. trasfer chicken to prepared baking sheet; you may need to spray with cooking spray.
7. bake 15 minutes, turning once until golden brown and cooked through.
serve with mashed sweet potatoes and broccoli or asparagus...mmmm!

October 30, 2009 @ 8:28 AM

16. Jennifer wrote:

Quinoa with Butternut Squash and Red Bell Pepper

1 tablespoon olive oil
1 cup coarsely chopped peeled butternut squash
2/3 cup chopped red bell pepper
1/3 cup finely chopped onion
1 1/2 teaspoon finely chopped seeded jalapeno pepper
1 clove garlic, minced
1 1/3 cup fat-free, less-sodium chicken broth
1 cup uncooked quinoa
1/2 teaspoon kosher salt (optional)
1 1/2 tablespoon thinly sliced green onions


Heat oil in a large saucepan over medium-high heat. Add squash and next 4 ingredients (squash through garlic); saute 4 minutes. Stir in broth, quinoa, and salt; bring to a boil.
Cover, reduce heat, and simmer 20 minutes or until the liquid is absorbed.
Sprinkle the quinoa mixture with thinly sliced green onions.

This has a bite to it due to the jalepeno so watch out!! :)

October 30, 2009 @ 8:36 AM

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