Nutrition Facts
Per serving: 119 calories; 1g fat; 2.5g protein; 27g carbohydrates; 10g sugars; 133mg sodium; 3g fiber; 35mg magnesium

Source: http://food.yahoo.com/blog/beautyeats/746/top-10-foods-for-a-good-night-s-sleep

Ingredients:

• 2 cups whole-wheat pastry flour
• 1/2 teaspoon salt
• 1 tablespoon baking powder
• 2 large, very ripe bananas
• 1/3 cup applesauce
• 1/4 cup honey
• 1/2 cup milk or soymilk

Directions:

1. Preheat oven to 350F.

2. In a large bowl, combine the flour (make sure it’s whole-wheat pastry flour or you’ll produce golf balls, not muffins), salt, and baking powder.

3. In a blender, puree the bananas; add the applesauce, honey, and milk. Blend well.

4. Pour the banana mixture into the dry ingredients and stir until just moistened.

5. Line muffin tins with paper muffin cups, pour in batter, and bake 30 minutes or until tops are lightly brown and slightly springy.

Source: The Healthy Kitchen by Andrew Weil and Rosie Daley

Ingredients:

• Seasoning:
• 1/4 cup olive oil
• 1 Tbsp Italian seasoning
• 1/8 tsp cayenne pepper (opt)
• 1/4 tsp salt
• 1/8 tsp coarsely cracked black pepper
• Grilled Vegetables:
• 1 zucchini, cut lengthwise into slices 1/2 inch thick
• 2 summer squash, cut lengthwise into slices 1/2 inch thick
• 4 Japanese eggplants, cut lengthwise into slices 1/2 inch thick
• 1 onion, cut into 1/2 inch slices
• 1 red bell pepper, stem and seeds removed, cut lengthwise into 3/4 inch slices
• Pasta Sauce:
• 1 Tbsp minced garlic
• 3 Tbsp finely minced shallots or white onions
• Juice from 1 lemon (about 1/4 cup)
• 1/4 cup balsamic or red wine vinegar
• 4 Tbsp olive oil
• 6 cups peeled, seeded, and diced tomatoes
• 1 tsp salt
• 1 pound fusilli
• 1 tsp grated lemon zest
• 1/2 tsp freshly ground black pepper
• 20 fresh basil leaves, shredded
• 1 cup sliced green or black olives
• 1/4 cup capers
• 1 cup cubed feta cheese

Directions:

1. mix all the seasoning ingredients together in a large bowl, then put in the sliced vegetables and toss until all the vegetables are completely coated.

2. spread out the vegetables on the grill and cook over medium-low heat for 1 1/2 minutes on each side.

3. Sauce: mix the garlic, minced shallots, lemon juice, vinegar, and 3 tablespoons of the olive oil together in a bowl.

4. Place the tomatoes in a blender or food processor to puree, then add them to the bowl. Cover and refrigerate.

5. Bring a large pot of water and 1/2 teaspoon of the salt to a boil and cook the pasta until it is done. Drain through a colander.

6. Transfer the pasta to a large bowl and toss with the remaining 1 Tbsp of olive oil. Add the grated lemon zest, pepper, the remaining 1/2 tsp salt, and the grilled vegetables and toss again.

7. Remove the sauce from the refrigerator just before you are ready to serve, and mix the shredded basil leaves until they are evenly distributed throughout the sauce.

8. Pour the sauce over the pasta and grilled vegetables, add the olives and capers, and toss until all the strands of pasta and the vegetables are evenly coated.

9. Top with sprinkles of feta cheese and serve.

This popular dish can be found on the menu at virtually every Korean restaurant in Manhattan. The beef is topped with various accompaniments such as a few raw garlic slices, kimchi (assorted spicy pickles), and steamed white rice, then wrapped in lettuce and eaten with your hands.

Source: RecipeThing user reenum (from RecipeThing user speak2animals)

Ingredients:

• 1/4 cup soy sauce
• 1 tablespoon sugar
• 2 teaspoons Asian sesame oil
• 1 bunch scallions (white and pale green parts
• separated from greens), minced (1/2 cup)
• 1 tablespoon minced garlic
• 1 tablespoon minced peeled fresh ginger
• 3 tablespoons sesame seeds, toasted
• 1 lb flank steak, cut across the grain into very thin
• slices (no more than 1/8 inch thick)
• 1 tablespoon vegetable oil

Directions:

1. Stir together soy sauce, sugar, sesame oil, white and pale green scallions, garlic, ginger, and 2 tablespoons sesame seeds in a bowl until sugar is dissolved.

2. Add steak and toss to coat, then marinate 15 minutes.

3. Heat vegetable oil in a 12-inch heavy skillet over high heat until just smoking, then add steak in 1 layer and sauté, turning over occasionally, until browned and just cooked through, about 5 minutes total.

4. Transfer to a platter and sprinkle with scallion greens and remaining 1 tablespoon sesame seeds, then serve with accompaniments.

5. Accompaniments: butter lettuce or other soft-leaf lettuce; thinly sliced garlic; packaged kimchi; steamed white rice

Source: RecipeThing user jbreazeale

Ingredients:

• 1/4 tsp. Canola Oil
• 1/4 medium onion, sliced
• 1 c. purple cabbage, shredded
• 1/4 apple, cored, peeled, shredded
• 1/2 tbsp. Maple Syrup
• 1/2 tsp. thyme
• 1/2 tsp. celery seed
• sea salt
• pepper
• 1/4 c. Apple Juice
• 2 tsp. apple cider vinegar
• 1 (6 oz.) boneless, skinless natural chicken breasts

Directions:

1. Preheat oven to 350°F.

2. Heat oil in large sauté pan over medium high heat.

3. Add onion, cook for 2 minutes until soft.

4. Add cabbage, apples, syrup, spices, salt and pepper.

5. Add cider and vinegar.

6. Cook for 5 minutes.

7. Spoon cabbage mixture in a baking dish.

8. Heat same pan over high heat.

9. Sear chicken on both sides.

10. Place on cabbage and bake for 30 minutes.

Source: Cooking Light

Ingredients:

• 2 cups all-purpose flour
• 3/4 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup sugar
• 1/4 cup butter, softened
• 1 1/2 cups mashed ripe banana (about 3 bananas)
• 1/2 cup egg substitute
• 1/3 cup plain low-fat yogurt
• 1/2 cup semisweet chocolate chips
• Cooking spray

Directions:

1. preheat oven to 350 degrees

2. lightly spoon flour into dry measuring cups and level with a knife

3. combine the flour, baking soda, and salt, stirring with a whisk

4. place sugar and butter in a large bowl; beak with a mixer at medium speed until well blended (about 1 minute)

5. add banana, egg substitute, and yogurt; beat until blended

6. add flour mixture; beat at low speed just until moist

7. place chocolate chips in a medium microwave-safe bowl and microwave at high 1 minute or until almost melted, stirring until smooth. Cool slightly.

8. Add 1 cup batter to chocolate, stirring until well combined.

9. spoon chocolate batter alternately with plain batter into an 8 1/2 by 4 1/2 loaf pan coated with cooking spray

10. swirl batters together using a knife

11. bake at 350 for 1 hour and 15 minutes or until a wooden pick inserted in center comes out clean

12. cool 10 minutes in pan on a wire rack

13. remove from pan

14. cool completely on wire rack

Serve over salad greens, steamed oriental veggies or use as a marinade for meat or seafood in oriental dishes as desired.

Source: Recipezaar: http://www.recipezaar.com/204974

Ingredients:

• 1 Tbsp Sesame oil
• 1 Garlic clove (crushed and minced)
• 3 Slices fresh ginger (quarter size, very finely minced)
• 2 Tbsp low sodium chicken broth
• 3 Tbsp rice wine vinegar
• 1 Tbsp light soy sauce
• 1 Tbsp sugar
• 1/4 tsp salt
• 1 tsp cornstarch

Directions:

1. Heat oil over medium heat in a small saucepan. Add garlic and ginger and cook for 1 minute

2. Stir chicken broth, rice wine vinegar, soy sauce, sugar, salt, & cornstarch together in a small bowl.

3. Add to the pan & heat till mixture thicken slightly.

4. Remove from heat and chill.

Serve over salad greens, steamed oriental veggies or use as a marinade for meat or seafood in oriental dishes as desired.

Source: Recipezaar: http://www.recipezaar.com/204974

Ingredients:

• 1 Tbsp Sesame oil
• 1 Garlic clove (crushed and minced)
• 3 Slices fresh ginger (quarter size, very finely minced)
• 2 Tbsp low sodium chicken broth
• 3 Tbsp rice wine vinegar
• 1 Tbsp light soy sauce
• 1 Tbsp sugar
• 1/4 tsp salt
• 1 tsp cornstarch

Directions:

1. Heat oil over medium heat in a small saucepan. Add garlic and ginger and cook for 1 minute

2. Stir chicken broth, rice wine vinegar, soy sauce, sugar, salt, & cornstarch together in a small bowl.

3. Add to the pan & heat till mixture thicken slightly.

4. Remove from heat and chill.

Goes well with green rice

Source:

Ingredients:

• pork loin fast fryers
• oil
• egg
• shake n' bake pork

Directions:

1. heat pan on stove

2. beat egg on a plate

3. spread shake n’ bake on a second plate

4. dredge the pork in egg first and then in the shake n’ bake mix

5. heat oil in the pan

6. fry a few minutes on each side until cooked through.

CALORIES 265 (43% from fat); FAT 12.7g (sat 4.2, mono 5.1, poly 1.7); PROTEIN 25.2g; CARB 12.7g; FIBER 1.9g; CHOL 152mg; IRON 3mg; SODIUM 545mg; CALC 41mg

Source: Cooking Light, October 2003 (from RecipeThing user jerseyjenny) (from RecipeThing user Violetdragonfy)

Ingredients:

• 2 slices whole wheat bread
• 3/4 pound ground turkey
• 3/4 pound ground round
• 1 1/2 cups sliced Shiitake mushrooms
• 1/2 cup grated fresh onion
• 1 tsp dried Italian seasoning
• 3/4 tsp salt
• 2 large eggs, lightly beaten
• 1 garlic clove, minced
• 2 tbs ketchup
• 1 1/2 tsp Dijon mustard
• 1/8 tsp ground red pepper

Directions:

1. Place bread in a food processor, and pulse 10 times or until crumbs measure 1 1/3 cups. Combine the crumbs, beef, and next 7 ingredients (beef through garlic) in a large bowl, and shape meat mixture into a 9 × 6 loaf.

2. Place loaf in an electric slow cooker.

3. Combine ketchup, mustard, and pepper in a small bowl, stirring with a fork. Spread ketchup mixture evenly over top of loaf.

4. Cover with lid, cook on LOW for 5 hours.

Source: Messy Cook @ Recipezaar: http://www.recipezaar.com/recipe/getrecipe.zsp?scaleto=2&id=154641

Ingredients:

• 2 Tbsp butter
• 1 Onion chopped
• 1.5-2 cups cooked brown rice
• 2 cups chopped brocolli
• 2/3 cup grated cheese
• 1/2 cup low fat milk

Directions:

1. saute onion in melted butter

2. meanwhile, steam broccoli until tender, drain

3. combine all ingredients and bake in covered casserole at 350 degrees for 45 minutes

Prepare the night before and cook when you want them. Great as a meal or appetizer. Soak skewers in water at least 30 minutes.

Source: The Rest of The Best and more Volume 2

Ingredients:

• 3 garlic cloves, crushed
• 2 Tbsp honey
• 1/4 cup ketchup
• 1/4 cup Worcestershire sauce
• 2 tsp Dijon mustard
• 2 tsp Tabasco sauce
• salt and pepper to taste
• 3 skinless, boneless chicken breasts, cut in thin strips

Directions:

1. Soak skewers in water at least 30 minutes.

2. Combine all ingredients to make marinade and stir until well coated.

3. Transfer to a non-metallic dish, cover and marinate overnight.

4. Preheat broiler to high.

5. Thread chicken onto skewers.

6. Arrange on a foil-lined baking sheet and broil for 6-7 minutes, turning occasionally, until well browned and cooked through.

7. These can also be grilled on the barbecue for 5-6 minutes.

Source: Newspaper (from RecipeThing user dbug329)

Ingredients:

• 16 oz. fresh mushrooms (divided use)
• 2 medium onions
• 1 lb. lean ground beef
• 1/4 cup seasoned breadcrumbs
• 1 egg
• 2 tsp. Worcestershire sauce
• 1/4 tsp. salt
• 2 tbs. olive oil
• 1/4 tsp. black pepper

Directions:

1. Heat oven to 425 degrees.

2. Cut 12 oz. (of 16 total oz.) of fresh mushrooms into halves; finely chop remaining 4 oz.; set aside.

3. To the mushroom halves, add onions, each cut into 6 wedges; set aside.

4. Combine finely chopped mushrooms with ground beef, bread crumbs, egg, Worcestershire sauce and salt into a large bowl; mix well.

5. Form into 4 oval steaks. Toss mushroom halves and onion wedges with olive oil and black pepper.

6. Place steaks on a rimmed baking sheet. Arrange mushrooms and onions around steaks.

7. Roast 20 min. or until steaks are cooked through and vegetables tender, turning steaks once and stirring vegetables. Serve steaks topped with mushrooms and onions.

Source: Adapted from http://www.razzledazzlerecipes.com/

Ingredients:

• Carrots, 5-6 thinly sliced
• Celery, 1-2 stalks thinly sliced
• Onion, 1 medium thinly sliced
• Salt
• Thyme
• Butter (optional) 2 Tbsp
• Pepper to taste
• Broth - enough to cover everything in crock pot
• 1/4 cup rice

Directions:

1. Put everything in crockpot except butter.

2. Cook on low 6 to 8 hours.

3. Put mixture in blender and blend until smooth.

4. Salt and pepper to taste.

5. Stir in butter at end (optional).

6. May serve with sour cream on each serving.

4 Abs Diet Power Foods
Calories per serving: 485; Protein: 32 g; Carbs: 57 g; Fat: 14 g; Saturated fat: 3.5 g; Sodium: 224 mg; Fiber: 6 g

Source: The Abs Diet by David Zinczenko

Ingredients:

• 1 tablespoon olive oil
• 2 carrots, sliced
• 1 cup chopped broccoli
• 2 jalapeno peppers, sliced
• 2 cayenne peppers, sliced
• 12 ounces lean sirloin steak, sliced thin
• 1/4 cup Hunan stir-fry sauce
• 4 cups cooked brown rice

Directions:

1. Heat the oil in a nonstick skilled over high heat. Toss in the carrots and broccoli, and cook until tender.

2. Add the peppers and beef, and continue cooking until meat is done.

3. Add sauce, and serve over rice.

2 Abs Diet Power Foods
Calories per serving: 321; Protein: 13 g; Carbs: 51 g; Fat: 5 g; Saturated fat: 0.5 g; Sodium: 659 mg; Fiber: 12 g

Source: The Abs Diet by David Zinczenko

Ingredients:

• 1/2 cup brown rice
• 3/4 cup canned black beans
• 1 teaspoon Benecol spread
• Dash of tabasco

Directions:

1. Cook the rice according to the package directions

2. Add the beans (with liquid), margarine, and tabasco. Stir. Refrigerate overnight and nuke at lunch.

3 Abs Diet Power Foods
Calories per serving: 380; Protein: 28 g: Carbs: 32 g; Fat: 17 g; Saturated fat: 6 g: Sodium: 811 mg; Fiber: 4 g

Source: The Abs Diet by David Zinczenko

Ingredients:

• 2 slices whole-wheat bread
• 2 ounces sliced roast beef
• 2 inner leaves romaine lettuce
• 1 teaspoon low-fat mayonnaise
• 1 ounce fat-free American cheese

Directions:

Stack everything up into a sandwich

3 Abs Diet Power Foods
Calories per serving: 598; Protein: 61 g; Carbs: 69 g; Fat: 7 g; Saturated fat: 1 g; Sodium: 704 mg; Fiber: 6 g

Source: The Abs Diet by David Zinczenko

Ingredients:

• 1/2 cup fat-free plain yogurt
• 1/2 cup fat-free mayonnaise
• 3 tablespoons finely chopped onions
• 1 teaspoon ginger
• 1 teaspoon curry powder
• 1 pound boneless, skinless chicken breast, cut into 1/2" strips
• 1 teaspoon paprika
• 1/2 teaspoon ground black pepper
• 2 cups cooked brown rice

Directions:

1. In a small bowl, mix the yogurt, mayonnaise, onion, ginger, and curry powder

2. Place the chicken in a medium bowl. Sprinkle with the paprika and pepper. Toss until coated

3. In a nonstick skillet over medium heat, cook the chicken for 4 to 5 minutes. Stir in the yogurt mixture. Cook, stirring for 2 minutes. Serve over the rice.

3 Abs Diet Power Foods
Calories per serving: 206; Protein: 17 g; Carbs: 26 g; Fat: 7 g: Saturated fat: 2 g; Sodium: 1270 mg; Fiber: 3 g

Source: The Abs Diet by David Zinczenko

Ingredients:

• 3/4 tablespoon fat-free mayonnaise
• 1 whole-wheat tortilla
• 2 slices turkey bacon, cooked
• 2 ounces roasted turkey breast, diced
• 2 slices tomato
• 2 leaves lettuce

Directions:

1. smear the mayo on the tortilla

2. line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce

3. roll it tightly into a tube

4 Abs Diet Power Foods
Calories per serving: 248; Protein: 16 g; Carbs: 33 g; Fat: 8 g; Saturated fat: 2 g; Sodium 875 mg; Fiber: 10 g

Source: The Abs Diet by David Zinczenko

Ingredients:

• 2 ounces grilled chicken
• 1 cup romaine lettuce
• 1 tomato chopped
• 1 small green bell pepper, chopped
• 1 medium carrot, chopped
• 3 tablespoons Italian 94% fat-free Italian dressing or 1 teaspoon olive oil
• 1 tablespoon grated Parmesan cheese
• 1 tablespoon ground flaxseed

Directions:

1. Chop the chicken into small pieces

2. Mix all the ingredients together and store in the fridge. Eat on multigrain bread or by itself.

3 Abs Diet Power Foods
Calories per serving: 225; Protein: 10 grams; Carbs: 42 g; Fat: 3 g; Saturated Fat: 1 g; Sodium: 430 mg; Fiber: 6 g

Source: The Abs Diet by David Zinczenko

Ingredients:

• 1 1/2 teaspoons low-fat cream cheese
• 1 whole-wheat pita, halved to make 2 pockets
• 2 slices turkey or ham
• Lettuce or green vegetables

Directions:

1. Spread cream cheese in the pockets of the pita

2. Stuff with meat and vegetables

3. Put in mouth. Chew and swallow.