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Peanut Chilli Lime Sauce

Thai inspired peanut sauce made with lime, chilli oil, sesame oil, all natural peanut butter and honey.

Preparation: 5 minutes
Serves: 3 servings
Energy: 59 calories per serving

– ½ tsp soybean oil
– ¼ tsp sesame oil
– ¼ lime yields lime juice
– 1 clove garlic
– 1 tsp ginger
– ¼ cup 240ml) water
– 2 tbsps soy sauce
– 1 tbsp smooth peanut butter (without salt)
– ½ tbsp honey

1) Squeeze lime into a pan. Add soy sauce, chilli oil and sesame oil. Add and heat grated ginger and garlic through.
2) Add peanut butter and stir. Bring to a light boil. Add the water. The mixture will smooth out once it reaches boiling.
3) Add salt and honey to taste.
4) Simmer for an additional 2 minutes.
5) Serve as a dipping sauce. Also can be drizzled over greens salad with tofu and steamed broccoli finished with a few roasted peanuts.

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Bulgur Chilli

A wholesome and delicious bulgur chilli.

Preparation: 2 hours and 20 minutes
Serves: 15 servings
Energy: 247 calories per serving

– 3½ cups reduced sodium pinto beans
– 3½ cups chilli beans
– 3¼ cups tomato sauce
– 11½ oz black olives
– 3½ cups diced tomatoes
– 5 tbsps chilli powder
– 5 tbsps garlic powder
– 1 medium onion, chopped
– 1¼ cups tomato paste
– 4 cups hot water
– 2 cups quick cooking bulgur wheat

1) Soak bulgur wheat on hot water for 2 hours in a covered bowl.
2) Put bulgur wheat in a pot and cook down with seasonings.
3) Add all remaining ingredients and simmer for approximately 2 hours.

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Sweet and Spicy Green Juice

Mean green smoothie.

Preparation: 5 minutes
Serves: 4 servings
Energy: 108 calories per serving

– 1 tbsp honey
– 2 tsps ground cinnamon
– 1/10 hot chilli peppers
– ¼ tbsp ground nutmeg
– 3 medium bananas
– 1½ cups kale, chopped
– 2 cups spinach
– 1 cup water

1) Mix all ingredients in a high power blender for about 5 minutes.
2) Either chill in the fridge or add some ice, blend again and enjoy.

Note: The chilli peppers gives it a little kick, start with a little and add more to taste.


Honey, Cinnamon and Brown Sugar Oatmeal

Delicious warm oatmeal that’s a sweet and wholesome way to start the day.

Preparation: 7 minutes
Serves: 1 serving
Energy: 246 calories per serving

– ½ cup oatmeal
– 2 tsp brown sugar
– 1 tbsp clover honey
– 1 tsp cinnamon
– 1 dash salt
– 1 cup water

1) In a bowl, add oatmeal, water and salt.
2) Microwave according to directions on container (usually 1½ – 2 minutes).
3) Add brown sugar, honey and cinnamon.
4) Stir well, let cool for 1-2 minutes, and enjoy.

Note: Calories diminish with use of low calories sweetener (like Splenda Brown Sugar Blend) and any other ingredient you can find that is lower calorie. Also, add other ingredients, if desired like raisins, almonds or bananas.

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Slow Roasted Root Vegetables

Easy to make and a low calorie filling side dish.

Preparation: 1hour and 45 minutes
Serves: 8 servings
Energy: 88 calories per serving

– 1 tbsp sage
– 1 tsp thyme
– 1 tsp rosemary
– 2 cups beets
– 2 cups chopped carrots
– 2 cups cauliflower
– 2 cups slices parsnips
-1 medium red potato
– 2 cups cubed turnip

1) Pre-heat the over to 315°F (150°C).
2) Peel the beets, turnips, carrots and parsnips.
3) Cut the beets, turnips and potatoes into quarters. Then cut similarly sized pieces of carrot, parsnips and cauliflower.
4) Place all the veggies in a large roasting pan. Season with salt and pepper and add fresh herbs.
5) Roast at 315°F covered in aluminium foil for 30 minutes. Stir vegetables.
6) Cook another 30 minutes. Stir vegetables again.
7) Place back in the oven, uncovered this time checking every 10 minutes until done (should be fork tender).
8) Let cool and serve.