Lighten Up At Spoon Lake!

Z3 High Octane Bars & Mixed Greens Salad and Alexis and Molly

Z3 High Octane Bars and Mixed Greens Salad with Lemony Dressing

Mix 2 cups quick oats, 3/4 cup vanilla whey protein powder, 1 cup flax seed, 1 cup dried cranberries, 1 cup low-fat peanut butter, 1 cup honey and 1 cup mini-chocolate chips.

No-bake, makes 16 bars. per serving: 340 calories, 45 carbohydrates, 5 fiber, 10 g protein. Great with a mixed greens salad.

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Mixed Greens Salad with Lemony Dressing:

1 oz cheddar cheese

1/2 tsp pepper

1/4 tsp red pepper flakes

1/2 tsp salt

1 tbsp extra virgin olive oil

3 halves dried apricots

1/3 lemon yields lemon juice

1/2 clove garlic

red lettuce, mixed greens, romaine lettuce, spinach leaves

1 cup cherry tomatoes

1/2 cup pine nuts

Thoroughly wash lettuce and tear into desired size, pat dry with paper towels. Mix olive oil, most (but not all) of the juice from 1/2 lemon, 1/2 clove of garlic(minced), and a pinch of red pepper flakes, and whisk together in a large bowl. Cut cherry tomatoes in half, and place into bowl with dressing. Season with salt and pepper to taste and mix ingredients together so the tomatoes are covered in dressing, and let sit. While dressing is sitting, toast pine nuts for 1-2 minutes in a skillet over medium heat. As pine nuts are toasting, chop 3 dried apricots and place lettuce and apricots into bowl with cherry tomatoes and dressing. After salad mixture is coated with dressing, plate salad mixture and top with toasted pine nuts and crumble bits of cheddar cheese (or gorgonzola, blue, parmesan, etc) on top of salad. Enjoy! Serves 2. Per serving: 181 calories, 9.18g carboyhydrate, 5.59g protein, 14.54g fat.

Peach Souffle' and little Leah Souffle'

Peach Souffle'

1/2 c egg whites(powdered sugar goes in whites)

1/4 tsp butter

1/8 tsp ground ginger

3 small peaches

4 tsp sugar( granulated sugar goes into the peach puree')

2 Tbps unsifted powdered sugar

Butter and sugar ramekins. Set Aside and pre-heat oven to 350 degrees. Put peeled and stoned peaches in blender. Puree, add ginger and sugar. Add unsifted powdered sugar to egg whites and whip up egg whites with a mixer or stand mixer until stiff. Gently fold in peach puree. Pour into ramekins and set on a baking sheet or baking stone. Bake for 15 - 20 minutes until puffed and golden. Dust with powdered sugar and serve immediately. Note: try it with other fruits like strawberries as well. (a light practically fat-free heavenly dessert and one serving is 48 calories- so eat 2!) Makes 6 servings.

Mary's Lasagna and Mary and Maddy

Mary's Lasagna

1 lg. jar traditional Prego spaghetti sauce

1 box of Lasagna noodles, follow directions for prep

2 lb. shredded mozarella cheese

1 lb. ground Turkey, lean, (crumble and brown meat, drain and mix w/sauce)

grated parmesan cheese on each layer

Prepare lasagna noodles. Grease the bottom of a 9" x 13" pan. The bottom layer is lasagna noodles, follow with sauce, mozarrella cheese, parmesan sprinkle lightly on each layer and continue with all of the ingredients to complete the layers. Top with mozarella cheese and light sprinkle of parmesan. Cover the pan with foil. Bake at 400 degrees for 45 minutes. Remove foil and put back in the oven for 10 minutes to lightly brown.

Nutition Facts:(one serving) 341 calories, 11.21g fat, 710 mg sodium, 513mg Potassium, 37.44 g carboyhydrate, 22.6 g protein, 28% calcium, 19% Vitamin C, 18% iron.