WEIGHT LOSS - Solution to BLOATEDNESS IDEAS

I don't get up early enough to have hot water and lemon before breakfast. I normaly have a healthy smoothie and then more of a "breakfast" at 10 a.m.

SMOOTHIE
I thick slice of pineapple, juiced
1/2 small papaya in blender
Add pineapple juice to blender
and 3 tablespoons of fat-free yoghurt
and 1/2 glass water

10 a.m. (my time for breakfast) - You can reverse your smoothie & breakfast if you're an office worker.
OMLETTE
2 egg whites beaten
1 tomato, chopped
2 mushrooms, chopped
1 tblspoon chopped, fresh parsley

LUNCH/DINNER RECIPES
Hearty Mushroom Chilli
1 pound lean ground beef (substitute with soy bits if you have colesterol problems)
1 cup onions, chopped
4 garlic cloves, minced
1 green pepper, chopped
1 pound mushrooms, sliced
12 black olives, chopped
1 small can tomato puree
2 cans diced tomatoes
1 tablespoon ground fennel
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
Cayenne to taste
Juice of 1 lime
Fresh cilantro for garnish

In a large pot over medium heat, place the beef, onions, and garlic and brown until beef is nearly done. Add green pepper and mushrooms and cook until beef is no longer pink. Stir in remaining ingredients except cilantro. Bring to a boil, reduce heat, and simmer for at least 1 hour. Garnish with cilantro just before serving. Freezes well.


SHEPHERD'S PIE
1 pound lean ground beef
1 medium onion, chopped
4 garlic cloves, minced
1 green pepper, chopped
8 ounces mushrooms, sliced
1 teaspoon cayenne
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
2 small carrots, grated
12 black olives, pitted and chopped
Handful of fresh cilantro, chopped
1 small can tomato puree
1 can diced tomato
2 cups mashed cauliflower

Preheat oven to 350° F. In a large, nonstick skillet, brown ground beef, onion, and garlic. When beef is nearly done, add green pepper, mushrooms, cayenne, onion powder, and garlic powder. When beef is no longer pink, transfer to a large casserole dish. Add carrots, olives, cilantro, tomato sauce, and diced tomatoes to casserole dish and mix well. Spread mashed cauliflower over the top. Bake in oven for 30 minutes. Place under broiler for 3 minutes or until browned on top.

OVEN BROILED CHICKEN
The herbs lend flavor and health value. Tarragon is a high source of potassium, while rosemary provides antioxidant power. Parsley is mineral-rich and garlic will fight off the vampires.

4 5-ounce chicken thighs, skinned
3/4 cup chicken broth
1 tablespoon olive oil
1 cup toasted wheat germ
1 teaspoon dried tarragon
1 teaspoon dried rosemary, crushed
1 teaspoon fresh parsley, chopped
1 teaspoon garlic powder
Salt to taste

Preheat oven to 350° F. In a small bowl, place chicken broth and olive oil. In another bowl, mix together the wheat germ, tarragon, rosemary, parsley, garlic powder, and salt. Dip the thighs, one at a time, in the broth-oil mixture. Then coat with the wheat germ and herb mixture. Bake in the oven until brown and cooked through, about 45 to 55 minutes.

For a more customised diet or meal plan, please contact me:  vino-tech@telkomsa.net
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