PS1000 Program Favorite Recipes
consumersknowbest.org was able to venture into the PS1000 support group and get some interesting information from the customers who are trying out all of the recipes. With so many options to choose from, I was naturally interested in how they were, how they tasted, and which ones were the favorites. When inside of the support group (not many people from the outside are allowed in) we asked what the favorite recipes were throughout the program and there were obvious front runners. The participation was large, and there was no doubt after seeing the results that these recipes are worth a try.
Breakfast: Healthy Egg Muffin Cups
Yields: 12 muffins
4 Whole eggs, 4 Egg Whites, 1 tbsp Olive oil, 1 cup Red pepper measured after chopping, 1 cup Green pepper measured after chopping, 1 cup Yellow onion measured after chopping, 2 cups Baby spinach – roughly chopped , 1 cup Mushrooms measured before chopping, 2 Cloves garlic minced, 1 Salt to taste , and 1 Hot sauce (optional for drizzling on top).
“Preheat oven to 350 degrees F. Grease a standard non stick 12-slot muffin pan with cooking spray and set aside. Heat a large non stick skillet over medium heat. Once hot, add in oil, red pepper, green pepper, and onion.
Saute 5-7 minutes, or until peppers are tender. Add in spinach and mushrooms and cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic. Season with salt and remove from heat.
Crack eggs/egg whites into a large 4 cup measuring cup and whisk together. Stir in cooked veggies. Pour the egg/veggie mixture evenly into the prepared muffin pan. Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
Cool slightly and serve immediately! Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm.” back to menu ↑
Snack: Cherries with Cottage Cheese & Toasted Almonds
3/4 cup frozen pitted cherries , 2 tablespoons low fat cottage cheese , and 1 tablespoon toasted slivered almonds.
“Heat cherries in the microwave on High until warm, 1 to 2 minutes. Top the cherries with cottage cheese and almonds.” back to menu ↑
Lunch: Fish Tacos
Yields: 4 servings
1 teaspoon extra virgin olive oil , 1 small onion , 2 tablespoons garlic , 2 pounds tilapia fillets , 1 Serrano pepper , 2 tablespoons jalapeños , 2 cups tomatoes , ¼ cup fresh cilantro , 1 lime , ¼ teaspoon sea salt, ¼ teaspoon black pepper , 8 large Romaine leaves , and 1 avocado.
“ Begin by dicing the onion, Serrano peppers (removing the seeds), jalapeños, tomatoes, cilantro, mincing the garlic, and juicing the lime. Set Aside.
Then heat olive oil over medium heat in the skillet. Add in the onion and garlic and cook for 2 minutes.
Next, add in the fresh tilapia fillets and cook 3-4 minutes on each side until the fish turns white. Using a spatula break up the fish and mix it around with the onion and garlic. Stir in the Serrano peppers, jalapeños, tomatoes, cilantro, lime juice, salt, and pepper. Let the mixture cook for another 3 to 5 minutes.
Wash the romaine leaves and spread them out, once the mixture is finished cooking serve about 1/3 cup of the fish onto each leaf of lettuce.
Thinly slice the avocado and spread it out amongst the tacos. Enjoy.” back to menu ↑
Dessert: Apple Tart
Yields: 8 Slices
1 cup almond flour, 10 pitted medjool dates, 2 tbsp coconut oil, 4 Granny Smith apples, peeled, cored and sliced thin, 1 tbsp lemon juice, 1 tsp cinnamon, 1/4 tsp nutmeg, 1/8 tsp ginger, 1/8 tsp clove, pinch salt, 1 tbsp tapioca starch , stevia (optional to add sweetness to the apple mixture), and 2 tsp coconut oil (melted).
“Preheat oven to 375 degrees.Crust: In a food processor (preferably) or a good quality blender, put the dates in and pulse 5-6 times. Add in the almond flour and process on medium until well combined. Add in the 2 tbsp coconut oil and process on low until you create a sticky crust.
Spray either a 9 inch pie pan or tart dish with coconut oil spray. Press the crust into the pan and press down well with your hands until it is evenly layered on the bottom.
Apple topping: In a bowl combine the remaining ingredients except the 2 tsp coconut oil. Mix well taste and add stevia if desired to add sweetness. *the crust will be sweet from the dates, but if you desire a little sweeter apple tart just add a touch of stevia.
Bake in oven for approximately 30-35 minutes, or until apples appear golden. Take out and add the coconut oil, using a pastry brush. Place in the oven for an additional 5 minutes to give the tart a sheen.” back to menu ↑
Pumpkin Spice Protein Shake
Yields: 1 shake
3 tbsp Canned Pumpkin puree (not the pumpkin pie puree), 1/3 cup Nonfat Plain Greek yogurt, 1 Vanilla protein powder (serving size must me 120 calories or less and at least 20 grams of protein), 1 cup Unsweetened Almond milk, 1/4 tsp pumpkin pie spice, 1/4 tsp cinnamon, and 1 cup ice.
“Place all ingredients in a blender and blend blend blend on high until smooth. Add water or ice to get the consistency you prefer.” 
6 Month MBG
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