Whey protein chocolate 'ice cream' (my frozen dessert )

1 scoop Whey Protein Powder
1 Teaspoon Hershey's Dark Cocoa Powder
1 Splenda
1 teaspoon Guar Gum (for thickening)
a little water

Mix all the ingredients till it dissolves and let it sit for 5 mins to set. Pour it into a 'half cup size' container and cover the lid and freeze it for 2 to 3 hrs.

Turn upside down on a serving plate when its ready to be eaten :) Dig in ! I don't crave for chocolates anymore when I can have this :-) during my weight training period.

Raw Cabbage with Salmon

Ingredients:

Half Regular Cabbage shredded (Raw)
Quarter Purple Cabbage shredded(Raw)
3 Oz. Baked Salmon (break into small pieces)and keep aside.
1 Tablespoon fresh Lime juice
few sprigs Cilantro chopped fine
**(Optional) 1 green chilli chopped fine or Black pepper powder
Mix well and eat the 8 to 10 cups of this salad in one sitting.

Works out great for me as dinner after a good weight training workout. Sometimes instead of the baked Salmon, add in just the white portion of 3 to 4 boiled eggs and throw out the yolks.

Bok Choy (my low cal veggie filler)

Bok Choy, an Asian version of cabbage, is available in many markets now, and this recipe is simple itself—allowing the fresh, healthful, and appealing flavor of this intriguing vegetable to shine. Bok choy's popularity comes from its light, sweet flavor, crisp texture and nutritional value. Not only is bok choy high in Vitamin A, Vitamin C and calcium, but it is low in calories.

Ingredients:

2 pounds bok choy (washed & cleaned)
1 tablespoon extra virgin olive oil
1/2 cup chopped red onion
5 to 6 small green chillies, split into halves
5 cloves of Garlic, split into halves
2 scallions chopped fine
a pinch of Salt & Black pepper

** (optional) a splash / 1 teaspoon of (freshly brewed) Soy sauce (available in the Asian section of your grocery store, or from specialty Asian markets)

1. Trim the base of the bok choy, then chop off the leaves. Cut the base in half lengthwise, then cut the halves again into halves lengthwise.

2. Place a large wok or a pot large enough to hold all the bok choy over medium heat.
When it is hot, add the olive oil and rotate the wok or pot a bit to coat it evenly. When the oil is hot, add the onion and scallions stir-fry until softened, 1 to 2 minutes. Add the green chillies & garlic, saute for a min.

3. Now add the bok choy and season with the salt and pepper. Cover and cook until tender, stirring occasionally, about 10 minutes. Add in a dash of soy sauce (**or skip it like me) and serve hot.

Buckwheat Soba Noodles ( for those high carb days)

Quantity: For two serving bowls or two person

Ingredients:
6 shiitake mushrooms, cleaned, washed & chopped fine
2 Bok Choy, washed & chopped fine
5 small green chillies, washed & split
1 tablespoon gingeroot, minced
3 Scallions chopped fine
**(optional)1/2 cup sugar snap peas, sliced

1 tablespoon toasted Sesame oil or Olive oil

**I skipped these ingredients for the seasoning used in the original recipe, such as:
**(optional) 2 teaspoon Low Sodium Soy sauce
**(optional) 2 teaspoon soup base "Assi" Soba Sauce (you could just drizzle this over your buckwheat noodle for flavor & add the sauted vegetables like mentioned below)
** (optional)2 teaspoon Red Chilli-Garlic Hot paste


1 bunch Japanese Buckwheat "Soba" noodles
For Garnish: 2 teaspoons roasted sesame seeds

Method:

1. Place the Soba noodles in a pan filled with 3 cups of water & boil for 6 minutes. When done drain & keep aside.

2. Take a pan & heat oil on high flame.

3. Add green chillies, scallion, minced ginger, stir-fry for a minute.

4 Reduce the flame to medium. Add Bok Choy, Sugar snap peas & stir-fry for another minute & now add the Shiitake Mushrooms, cover for a minute.

5. Now open the cover & stir the sauted vegetables on high flame.

6.** (optional) Add Red Chilli Paste Soy sauce and/OR the soup base "Assi" Soba Sauce. Stir for 2 minutes on medium flame.

7. Add the Buckwheat Soba Noodles. Mix. Garnish with Roasted Sesame seeds. Enjoy a medium bowl of this Super food !

Chicken,beans, Brown rice Pilaf

Carbs: 27gms, Protein 12gms, Fiber 8.3 gms, Fat 4.3 gms
Makes 12, one cup servings.

Ingredients:
1 large onion, diced
1 yellow or red bell pepper, diced
2 cloves Garlic, minced
1 bunch Green Onions, sliced, (Reserve the green part for garnish)
1 LB boneless, skinless, lean, Chicken breasts, cubed
1 can of ready-to-eat,baked, black or red kidney beans
2 tomatoes, diced
1 cup Brown Rice
1 cup Water
1 tablespoon Extra Virgin Olive Oil

Spices:
1 teaspoon, red chili powder
1 Tablespoon Oregano, dried flakes
1 teaspoon Thyme, fresh or pinched dried
1 Bay Leaf, whole
1 pinch salt
1 teaspoon black pepper powder


Method:

1. Heat oil in a heavy bottomed pan on a medium flame. Once hot, reduce the flame & add onions, garlic, diced yellow/red bell pepper & the white parts of green onion. Stir & cook until tender.

2. Now keep the flame at a medium, add Chicken. Cook until it changes color from pink to white. Add spices,salt and tomatoes, stir to combine.

3. When the oil starts to separate & the tomatoes get mushier and almost cooked, add the brown rice. Stir to combine & cook for a minute to coat the rice. Add water. Bring to a boil & immediately reduce to a simmer.

4.Cover & continue to cook for 25 minutes or until brown rice gets tender. Add the can of baked, black or red kidney beans.Stir gently. Remove bay leaf before serving.

5. Garnish with sliced green onions. Enjoy! :-)

Grilled Chicken in Lettuce Wrap with Spicy Peanut Sauce

Ingredients:
1. 3 skinless, Chicken Breast, cleaned
(Add some lime juice and salt and let it sit for 15 mins.
Now wash it thoroughly with water and pat dry.
2. 1 teaspoon Black Pepper powder
3. 1 teaspoon Cayenne Pepper or 1 teaspoon red chili powder
4. 1 teaspoon Salt
5. 1 spoon of Grill Seasoning

Mix the above ingredients and keep it cover in the fridge for an hr. Coat the grill with Pam Spray. Heat the Grill on high heat. Place the Chicken breasts onto the grill. Grill for 6 minutes on each side till well done. Let stand & allow it cool after 10 mins, slice the cooked chicken breasts into bite size cubes.

Filling for the Lettuce wrap:

1. 1 cup fresh bean sprout
2. 1/2 cup shredded carrots
3. 1 teaspoon sesame seeds
4. 1/2 cup chopped scallion
5. 1 tablespoon Fresh Lime Juice
6. Few sprigs of chopped Mint leaves (optional)
Combine 1 to 5. **Season with Salt to taste (optional)**

Spicy Peanut Sauce:

1. 1/4 cup chunky peanut butter, soften in microwave if it has been refrigerated.
2. 1 tablespoon Soy Sauce
3. 1 teaspoon Sambal Olek (Spicy Thai Chili Sauce)
Whisk all the ingredients together.

Place large lettuce leaves on the serving plate. Pile chicken and veggie fillings onto the Lettuce wraps and drizzle liberally with spicy peanut sauce before wrapping and rolling. Enjoy it as snack or for lunch.

Homemade Avocado Dip with (Raw) Veggies

Ingredients:

1. 1 Perfectly ripe Avocado

2. 1 hot pepper chopped fine or
1 green chili chopped fine or 1 teaspoon Cayenne Pepper powder

3. 1 teaspoon Garlic Powder

4. 1 teaspoon fresh grated Ginger

5. 4 teaspoon Lime Juice

6. 1 pinch Salt (optional)

Preparation:

Start with a ripe Avocado and cut it into half. Discard the pit and scoop the meat with a spoon. Mash it lightly with a fork.

Add all the above ingredients, mixing well.

This dip should not be made an hr earlier before serving, else it turns brown in color. Refrigerate & cover with a saran wrap.

Serving size : 1 tablespoon dip

Snack with :
1 Fresh Yellow Bell pepper (Raw), cleaned, cut into wedges..
or
1 Raw Medium Ripe Tomato
or
2 stalks of Celery
or with your choice of any other Vegetable