TIPS

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Homemade Fruit Syrup

(Used as a dip, not poured on top)

Ingredients:

1 tbsp. Jam/Preserves (any flavor)

3 tbsps. water

Servings per recipe: 4 Servings 16 g (approx. 1 tbsp.)

Directions:

Put Jam/Preserves and water in a small cup and stir.  Put in microwave 30 - 60 seconds. Keep in covered container in fridge. It will thicken in the fridge.

Makes 4 - 1 tablespoon servings of syrup can use on pancakes, waffles, French Toast or add to you a vinaigrette to flavor for salads or as a marinate.

Note: in this recipe the jam is 56 calorie, adjust if you jam is less or more calories.

Calories: 14 Carbs: 0.3g | | Fiber: 0g | Protein: 0.0g | Fat: 0.0g

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Milk Substitute for Cooking (Version 1)

Use when you need milk for pancakes, cereals, oatmeal, and soups anytime you need a little milk. This is a low calorie, low carb, and high protein alternative to milk.

Ingredients:

1 serving Bluebonnet Whey Protein Isolate Original Flavor

1 cup (8 oz.) Water, tap 

Directions:

Add one scoop protein powder In liquid measuring cup then fill to one cup. Mix well!  Use as needed.  Makes 2- 4 oz. servings. 

I base recipe on Whey Protein powder.  If you are using a Soy, Hemp, Pea, Egg White, or Brown Rice Protein powder make the calculations based on that product.

Calories: 54 Carbs: 0.5g | | Fiber: 0g | Protein: 13g | Fat: 0.0g

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French Toast

Protein enriched milk substitute for French Toast

Makes 4 - ¼ cup servings (one serving two slices of bread)

Ingredients:

1 serving Bluebonnet Whey Protein Isolate Original Flavor w/water 

1 large egg, fresh, whole, raw 

1 tsp Pure Almond Extract 

1 cup (8 oz.) Water 

3 tbsps. Stevia in the Raw.

 Directions:

Put all ingredients in 2 cup measuring cup and beat. The secret is the mixing until foamy. I have a small blender, so I mix it and put the cover on and keep in the refrigerator. If you don't have a small blender, use an egg beater but get it foamy. Pour about 1/4 cup of the mixture in a shallow bowl and dip your bread. Make sure your bread absorbs the liquid on both sides. Have your griddle or fry pan ready and hot. Use spray oil. Cook on both sides until golden brown. Before you use it the next day, get it foamy. 

Tips:

Try different extracts for unique flavors, Vanilla, Banana, Rum, etc.  Sprinkle top with Cinnamon and Stevia or try my Homemade Syrup Recipe.

 Calories: 45 Carbs: 0.4g | | Fiber: 0g | Protein: 8.1g | Fat: 1.2g

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Homemade Catsup

Low Calorie, Low Carb, Low Sodium

Makes 2 cups -  Servings size 2 tbsp

Ingredients:

Tomato Paste - 10 tbsp (1-6 oz can)

Apple Cider Vinegar, 1 tbsp 

Dark Brown Sugar, Pure Cane Sugar, 3 tsp

Allspice ground 1/8 tsp

Cloves ground 1/8 tsp 

Ground Mustard Powder, 1 tsp

Garlic powder, 1 tbsp 

Onion powder, 1 tbsp 

Water, tap, 1 cup (8 fl oz)

Directions:

Mix all ingredients in food processor until blended. Put in a glass jar with a cover. Last about 2-3 weeks in the fridge.

Serving Size 2 tbsp.  Calories 10  Carbs 2.3

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Homemade Cooking Spray

Directions:

1 part Olive oil

5 parts Filtered or bottled water

Place in amber-colored glass spray bottle.  Keep counter away from heat.  Shake before using. Bottle from Amazon.

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Hazelnut Frappuccino

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Weighing Food

Invest in a digital scale, it will make your life so much easier.  Always weigh the food raw.
When cooked food can either gain or lose volume, so calories can change.

If you start with a raw potato weighing 2.8 oz, the actual potato will still contain the same amount of calories after baking, but will weigh less 1.7 oz.  If you boil potatoes, the weight will increase because they absorb some water.

Always use the raw calorie count.

After cooking, the weight changes.

 

My serving size is 2.6 oz raw, which equals about 1/2 cup cooked.

Cals 54    Carbs 12.8    Fat 0    Protein 1.5

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Chicken Breast

2.5 oz of Chicken Breast

2.5 oz Diced Chicken Breast yields 1 cup 

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One of my Favorite and Versatile Condiments

HERDEZ VERDA SALSA

Use it on Tacos and Britos, Baked Chicken and Pork chops, even Fish.

I use it instead of salad dressing at 10 calories  and 1 carb for 2 tablespoons. This stuff is pure gold.

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Lemon Pepper Garlic Sauce

1 Tablespoon

Cals 15    Carbs 3    Fat 0    Protein 0

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Herb De Provence

1 teas ground Thyme

1 teas ground Marjoram

2 tbsp Savory

2 tbsp Oregano

2 tbsp Rosemary

2 tbsp Parsley

2 tbsp Lavender

1 tbsp rubbed Sage

Put all herbs is a Mason jar glass container.  Shake before each use.  Use for veal, pork, and poultry dishes.  Any soups or stews. Also, good in a vinaigrette salad dressing.

 

Shown here used in Chicken Soup.

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 G HUGHES SMOKEHOUSE SUGAR FREE BBQ SAUCE ORIGINAL
SERVING 2 TBSP
CALS 10        CARBS  2        FAT  0        PROTEIN 0

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SAM'S CHOICE EVERYTHING BAGEL SEASONING BLEND
(Great Flavoring on Broiled or Roasted Meats and Vegetables cooked or raw or Eggs) 
It contains some sodium, so be mindful of your salt intake!
SERVING 1/4 TEASPOON
CALS  5        CARBS  0        FAT  0        PROTEIN 0
SODIUM 65 MG