Ingredients

• 1 tablespoon(s) olive oil
• 2 stalk(s) celery, finely chopped
• 1 small onion, finely chopped
• 1 clove(s) garlic, crushed with press
• 2 pound(s) lean ground turkey
• 3/4 cup(s) (from 1 1/2 slices bread) fresh whole wheat bread crumbs
• 1/3 cup(s) fat-free milk
• 1 tablespoon(s) Worcestershire sauce
• 2 large egg whites
• 1/2 cup(s) ketchup
• 1/2 teaspoon(s) salt
• 1/4 teaspoon(s) coarsely ground black pepper
• 1 tablespoon(s) Dijon mustard

Directions

1. Preheat oven to 350 degrees F. In 12-inch nonstick skillet, in oil, cook celery and onion on medium 10 minutes or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute. Transfer vegetables to large bowl; cool slightly.
2. To bowl with vegetables, add turkey, bread crumbs, milk, Worcestershire sauce, egg whites, 1/4 cup ketchup, 1/2 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper; mix with hands until well combined but not over mixed. In cup, mix Dijon and remaining 1/4 cup ketchup.
3. In 13″ by 9″ metal baking pan, shape meat mixture into 9″ by 5″ loaf. Spread ketchup mixture over top of loaf.
4. Bake meatloaf 55 to 60 minutes or until meat thermometer inserted in center reaches 160 degrees F. (Temperature will rise to 165 degrees F upon standing.)
5. Let meatloaf stand 10 minutes before removing from pan to set juices for easier slicing. Transfer meatloaf to platter and cut into slices to serve.

Nutritional Information
(per serving)
Calories 230, Total Fat 11g (3g saturated), Cholesterol 80mg, Sodium 500mg, Total Carbohydrate 11g, Protein 25g

1 ½ cups whole wheat pastry flour
1 ½ tsp baking powder
½ tsp baking soda
Pinch of salt
½ cup sugar
¼ cup ground flaxseed
2 large omega-3-enriched eggs, beaten
1 ½ cups mashed ripe bananas (2-3 bananas)
¼ cup canola oil
¼ cup fat-free milk
¾ tsp pure vanilla extract

1. Preheat oven to 350°F. Coat a p” x 5” x 3” loaf pan with cooking spray.
2. In a bowl, combine flour, baking powder, baking soda, and salt.  Stir with a fork to mix.
3. In another bowl, combine sugar, flaxseed and eggs.  Stir to mix.  Add bananas, oil, milk and vanilla.
Stir to mix.  Add flour mixture.  Stir just until all of the flour mixture is absorbed.  Pour batter into prepared pan.
4. Bake for about 50 minutes, or until a toothpick inserted in center of loaf comes out clean.  Transfer to
a rack to cool for 10 minutes.  Remove from pan and cool completely.

Per serving: 182 cal, 27 g carb, 4 g pro, 7 g fat, 1 g sat fat, 3 g fiber, 129 mg sodium

Recipe by Ruth Thompson

Feel free to substitute any fresh fruits you prefer or that are in season where you live.  Oranges, cantaloupe, kiwi, kumquats, or peaches are delicious alternatives.

Ingredients:
1 cup jicama, peeled and cut into 1-inch long pieces
1 cup strawberries, rinsed and quartered
2 medium mangoes, peeled and cut into slices
1 cup pineapple, peeled and cut into 1-inch cubes
1 cup watermelon, cut into 1-inch cubes
3 Clementine’s, sectioned with white pith and seeds removed
1 lime
Cayenne pepper
Salt

Directions:
1. Wash and cut all fruit.
2. Place the fruit in a large bowl and gently toss.
3. Start sprinkling the fruit with the juice of ½ of the lime.
4. Season with cayenne pepper and salt.
5. Taste, and them adjust seasonings to preference.

Power Muffins – Recipe

Ingredients

·         1 1/2 cups whole wheat flour
·         1 1/2 cups old-fashioned oats (plus a little extra for bottom of pan)
·         1 cup ground walnuts
·         2 tsp baking powder
·         1 tsp baking soda
·         2 tsp cinnamon (plus extra for sprinkling)
·         4 egg whites
·         1 cup honey
·         1 cup plain non-fat yogurt
·         2 ripe bananas, mashed
·         1 tsp vanilla extract

Method
Preheat oven to 350 degrees. Grease muffin tins and sprinkle about 1 tsp. oats in each muffin cup. In large bowl, stir together dry ingredients. In medium bowl, whisk together wet ingredients. Carefully fold wet ingredients into dry ingredients just until moistened. Fill each muffin cup 3/4 full. Sprinkle tops with cinnamon and a little brown sugar, if desired, and bake about 15 minutes or until done.

Number of Servings:  18-20