Yum!

Zoned Fudge
(from Anne-Marie's kitchen)

• 6 tbsp. fructose and 6 tbsp. water. Bring to a full boil in microwave (8C).
• Add 3 tbsp. natural smooth or crunchy peanut butter (2 tbsp. if using almond butter or cashew butter) and bring back to a full boil again (9F - 27 grams).
• Add 1 1/2 cups (75 grams) powdered skim milk (6C, 5P).
• Add 60 grams chocolate whey protein powder.
• (3 ½ scoops Interactive whey) (8 1/2P).
• Add 1/3 cup dark organic cocoa.
• Add 1 tbsp. chopped almonds and 2 tbsp. chopped peanuts  (3F - 9 grams).
• Add 2 tbsp. whole flax seed.

Spray mini muffin pans with Pam spray. Put into mini muffin pans. Freeze.

Makes 12 (1) block snacks.

Keep frozen. They taste just like fudge - very decadent. Great for pre-work out snacks and bedtime snacks. They also keep good in a plastic container in a drawer at work.

Zone Appetit!

Makes 12 (1) block snacks.
1 fudge = 100 calories

Hi-Fibre Yogurt Breakfast
(from Anne-Marie's Kitchen)

• 1/2 cup no fat plain yogurt (6g P, 8g C)
• 1/2 cup 1% cottage cheese (15g P, 6.7g C, 1.3g F)
• Sweetener to taste
• 1/4 cup Fibre 1 cereal (5g C-fibre deducted)
• 1/2 cup fresh raspberries (4.5g C)
• 1 tbsp. dried cranberries (6g C-fibre deducted)
• 2 tbsp. slivered almonds (6g F)
• 1 tbsp. unsweetened shredded coconut (3g F)
• 1 tbsp. whole flax seed (Dr. Sears says do not have to count)

3 blocks
P = 21g
C = 30g
F = 10g

Zoned Zucchini Bacon Cheese Melt
(From Anne-Marie's kitchen)

• 3 strips turkey bacon (in bite size pieces) (10P, 9F). (precook slightly in microwave).
• 1/4 cup low fat shredded cheese (10P, 5F).
• 1 clove garlic, chopped.
• ½ cup sliced spanish onion. (10C)
• 5-6 mushrooms, sliced.
• ½ red pepper cut in strips.
• 2 cups zucchini, sliced (10C).
• 2 tomatoes, sliced (10C).

Zoned Black Bean Chili
(from Anne-Marie's kitchen)

• 1 cup *TVP (prepared - 1 cup dry TVP with 1 cup boiling water - let sit 5 minutes)
• 5 - 6 mushrooms, sliced
• 2 cloves chopped garlic
• ½ cup chopped onion
• ½ cup chopped red pepper (or jalapeno, if you like it hot)
• 1 28 oz. can diced tomatoes (or crushed)
• 1 can tomato paste
• 1 can water (tomato paste can)
• 1 19 oz. can black beans (drained)
• 1 19 oz. can lentils (drained)
• 1 ½ tbsp. chili powder
• ½ - 1 tsp. cumin
• ½ tbsp. cocoa
• 1 tbsp. fructose, 1 tbsp. vinegar

Sauté onions, mushrooms, garlic and pepper until soft.
(I use Pam spray).

Put a rack on the burner ie cookie rack so beans do not burn. Combine all of the above ingredients and bring to a boil. Simmer for about 1 hour. Makes 8-1 cup servings.

Sprinkle with 1 ½ tbsp. shredded 3-blend low-fat cheese. Top with no fat sour cream. Serve with 24 peanuts or 12 peanuts & 6 cashews, small salad or 1 fruit.

Per serving: 3 ½ C. blocks
3 P blocks (incl. cheese)
3 F blocks

Zoned Veggie Lasagna
(From Anne-Marie's kitchen)

(Makes 8 blocks)

• 1 bread loaf pan
• 2 medium zucchini )
• 5-6 mushrooms, sliced )
• ½ cup chopped spanish onion ) (10 C)
• 1 cup low-fat spaghetti sauce (ie Healthy Choice) (24C)
• 2 tbsp. tomato paste
• Sweet basil, oregano, garlic to taste
• ½ cup veggie ground round or 5 tablespoons TVP (15P, 6C)
• 2 tsp. canola or olive oil (9F)
• 1/4 cup egg beaters (5P)
• 1/3 cup 1% cottage cheese (10P, 4C)
• ½ cup shredded 3-blend cheese or mozzarella cheese (18P, 10F)
• 2 tbsp. light parmesan cheese (6P, 2F)

Sauté mushrooms and onions in oil. Add veggie ground round last 2 minutes of cooking. Add spaghetti sauce, tomato paste and spices and heat throughly.

Mix cottage cheese with egg beaters.

Put some sauce mixture in bottom of bread loaf pan. Layer 2 slices of zucchini. Top with 1/3 of sauce mixture, then 1/3 of cottage cheese mixture and 1/3 of shredded cheese. Repeat layers 2 more times ending with shredded cheese. Sprinkle parmesan cheese on top.

Cover with foil and bake @ 350 degrees for 30 minutes. Remove foil and bake for another 20 minutes. Uncover and let stand for 10 minutes covered with foil.

Cut in half. Makes 2 servings (4 blocks each). Serve with salad to round out carbs with each serving.

Total = 54P (8 blocks), 21F (7 blocks), 54 C (6 blocks). 

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