Yield: 8 to 10 portions

Ingredients:

• 2 teaspoon olive oil
• 1/2 cup pizza sauce
• 1/3 cup Italian sausage, grilled, cubed (about 1 piece)
• 8 pieces pepperoni, sliced thinly
• 1/2 cup mushrooms, sliced
• 1/2 piece green bell pepper, sliced
• 3/4 cup mozzarella cheese, grated
• 3/4 cup low fat cheddar cheese, grated
• 1 teaspoon fresh oregano
• 4 pieces whole-wheat pita bread

Procedures:

1. Preheat oven to 450F.
2. Grease pizza pan with 1 teaspoon olive oil.  Place pita bread over it.
3. Spread pizza sauce over pita bread.
4. Distribute sausage and/or pepperoni, mushrooms, and bell pepper evenly.
5. Top with mozzarella and cheddar.
6. Sprinkle oregano on top.
7. Bake 10 to 15 minutes until cheese is melteed.
8. Slice into quarters and serve.

Nutrition Facts Per Serving:

• Calories (kcal) 189
• Carbohydrates (g) 10
• Protein (g) 9
• Fat (g) 1

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Yield: 8 to 10 portions

Ingredients:

• 2 tablespoon olive oil
• 1 tablespoon fresh thyme
• 1/4 teaspoon salt
• 4 pieces garlic cloves, sliced thinly
• 1 pc red bell pepper, cored and cut into 2″ wedges
• 1 pc green bell pepper, cored and cut in 2″ wedges
• 1 pc large tomato, sliced
• 1 pc white onion, sliced
• 1 3/4 cup mozzarella cheese, grated
• 4 pieces tortilla, large

Procedures:

1. Preheat oven to 425F.
2. Use 1 tsp olive oil to coat pizza pan.  Place tortilla over pan.
3. Combine 1 tsp olive oil, thyme, salt, garlic, bell pepper, tomatoes, and onion in a baking dish and mix well.
4. Stir the vegetables and bake for 7 minutes.
5. Divide cheese into 2 portions.  Sprinkle half over tortilla base.
6. Spread vegetables over the cheese.
7. Top with remaining mozzarella.
8. Bake 5 to 10 minutes or until cheese is melted and tortilla is lightly toasted.
9. Slice into quarters and serve.

Nutrition Facts Per Serving:

• Calories (kcal) 71
• Carbohydrates (g) 8
• Protein (g) 3
• Fat (g) 3

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• Meat Lovers Pizza
• Pizza an Pan
• Fruity Dessert Pizza

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5. Fresh Fruit Salad

Grilled Banana w/ yoghurt: Place a peeled banana on a piece of foil. Sprinkle some vanilla essence and a teaspoon of granulated fructose. Grill for five minutes and serve with yoghurt. Add freshly crushed cardamom seeds before grilling, if you like. This fruit sugar has a much lower GI than sugar. The warmth of the spices and vanilla, with the slow-release energy from the bananas, makes a comforting snack of pudding for only 150 calories.

Guacamole: Use whole grain, baked chips to scoop it up. Avocados are loaded with B vitamins which your body needs to maintain healthy brain cells and nerves.

Mixed Nuts: Just an ounce of walnuts will help replace those stress-depleted B vitamins. Brazil nuts provide a whopping amount of zinc, which gets drained by high levels of anxiety. Nuts also boost your levels of vitamin E, which fights against damage to cells caused by chronic stress. Do yourself a favor by buying nuts in their shells, as squeezing that nutcracker will release some of that built-up tension.

Oranges: Taking 1,000 mg of vitamin C may help lower blood pressure as well as cortisol levels. The next time you need to ease your mind, sit down and relax while peeling an orange. These few minutes of mindfulness wilt take your mind off your troubles for a moment while providing your body with a boost of Vitamin C as well.

Asparagus: Stalks of asparagus are tender and are a good source of the natural mood-lightener, folic acid. A fat-free yoghurt or sour cream makes a good dip for these spears and will also add a hint of calcium in each delicious bite.

Chai Tea: At the end of a hard day, sit down and have a nice, warm cup of decaffeinated Chai tea. Its aroma and great taste will soothe you and help you relax. Tazo makes ready-to-brew bags.

Dark Chocolate: It has been said that there’s nothing in chocolate to relieve stress. But, when nothing else will do, choose dark chocolate, which is sultry and contains at least 70 percent cocoa. The antioxidant flavonoids in dark chocolate are said to be potent enough to fight cancer and heart disease, and may serve the purpose of tempering tension’s ill effects as well.

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Yield: 24 portions

Ingredients:

• 1 1/4 cup Extra Virgin Olive Oil
• 2/3 cup unsweetened cocoa powder
• 2 cups splenda
• 4 pieces eggs, beaten until frothy
• 2 teaspoons Vanilla extract
• 1 1/2 cups All purpose flour
• 1 cup Walnuts, chopped

Procedures:

1. Preheat oven to 350F.
2. Heat olive oil and cocoa in a saucepan and blend until smooth.
3. Place mixture in a bowl and add Splenda.  Mix well.
4. Add eggs gradually, mixing well after each addition.
5. Add vanilla, flour, nuts and mix thoroughly.
6. Spread in a greased rectangular baking pan.
7. Bake for 20 to 30 minutes until toothpick inserted in center comes out clean.
8. Cool before cutting.

Nutrition Facts Per Serving:

• Calories (kcal) 232
• Carbohydrates (g) 21
• Protein (g) 3
• Fat (g) 16

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3. Milk Chocolate Bars
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5. White Chocolate Pudding

Yield: 20 portions

Ingredients:

• 1 cup Wheat Graham Cracker Crumbs
• 2 tablespoons Wheat Graham Cracker Crumbs
• 1 1/4 cups Splenda or Artificial Sweetener
• 1/4 cup unsalted butter
• 2 pieces Eggs
• 2 tablespoons Light Sour Cream
• 1/4-1/3 cup Lemon Juice (about 2-3 pieces of fresh lemons)
• 1 tablespoon all-purpose flour
• 1/4 teaspoon Baking Powder

Procedures:

1. Preheat oven to 350%F.
2. Grease a square baking pan.
3. In a medium bowl combine 1 cup crumbs, 1/4 cup Splenda and butter.
4. Mix until mixture is crumbly.
5. Carefully pat into bottom of buttered pan.
6. Bake for five minutes and remove.
7. Beat eggs until foamy.
8. Stir in sour cream and lemon juice.
9. Add remaining 1 cup of Splenda, flour and baking powder.
10. Mix well to combine and pour over baked crust.
11. Bake for another 10 minutes.
12. Evenly sprinkle remaining 2 tablespoons graham cracker crumbs over top.
13. Cool on wire rack for at least 10 minutes.
14. Refrigerate before serving.

Nutrition Facts Per Serving:

• Calories (kcal) 92
• Carbohydrates (g) 15
• Protein (g) 1
• Fat (g) 3

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3. Chocolate Lava Cake
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Yield: 8 portions

Ingredients:

• 2 tablespoons Unsalted Butter, for preparing ramekins
• 2 tablespoons All-purpose flour, for preparing ramekins
• 12 ounces Sugar Free Bittersweet chocolate, coarsely chopped
• 1 cup unsalted butter
• 1 cup Splenda
• 1/2 cup all-purpose flour
• 6 pieces eggs, large

Procedures:

1. Preheat oven to 350F.  Butter and flour six 8-ounce ramekins.
2. Place chocolate and butter in the top of a double boiler over simmering water, stirring until completely melted.  Set aside to cool.
3. Place Splenda, flour and eggs in a large bowl and beat until thick and fluffy for about five minutes.  Gently beat in the cooled chocolate mixture.
4. Pour the batter into the ramekins, filling them two-thirds to three quarters of the way up the sides.  Bake until they begin to puff up for about 15 minutes.  Run a knife around the edge of each ramekin and turn the ramekin upside down on a plate to unmold.

Nutrition Facts Per Serving:

• Calories (kcal) 575
• Carbohydrates (g) 41
• Protein (g) 14
• Fat (g) 47

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2. Milk Chocolate Bars
3. Chocolate Mousse
4. Apple Crispies
5. Guilt Free Choco Fudge Brownies

Ingredients:

• 3-4 pieces Red Apples, peeled and sliced into wedges
• 1/2 cup splenda or artificial sweetener
• 1/4 cup Unsalted butter
• 1 tablespoon All Purpose flour
• Granola topping
• 1/3 cup Maltose
• 2 tablespoons Extra-Virgin Olive Oil
• 1/2 teaspoon Vanilla Extract
• 1/2 teaspoon Cinnamon
• 1 1/2 cup Pecans, chopped
• 1/4 cup Sliced Almonds

Procedures:

1. Preheat oven to 350F.
2. Prepare granola topping by combining thoroughly maltose, oil, vanilla and cinnamon.
3. Combine oats and nuts in a bowl, add maltose mixture and toss until completely coated.  Press mixture into a greased square baking pan.
4. Bake for 10 to 15 minutes until lightly browned.  Cool and break into pieces.
5. Prepare apple filling by spreading apple slices in greased square baking pan.
6. Sprinkle Splenda combined with flour and dot with butter.
7. Cover with granola topping.
8. Bake for an additional 30 minutes.

Nutrition Facts Per Serving:

• Calories (kcal) 371
• Carbohydrates (g) 52
• Protein (g) 9
• Fat (g) 15

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• Apple Crispies
• Chocolate Lava Cake
• Lemon Bars
• Guilt Free Choco Fudge Brownies

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Yield: 12 portions

Ingredients:

• 24 pieces fresh oyster meat, removed from shells
• 24 pieces scallops with shells

Spinach Topping:

• 4 tbsp unsalted butter
• 2 cups spinach leaves, chopped
• 2 pieces garlic cloves, chopped
• 1 tbsp flour
• 1 cup skim milk
• 1/4 cup low fat cheese, grated
• salt and pepper
• nutmeg

Garlic Butter Topping:

• 5 pieces garlic cloves, minced
• 6 tbsp unsalted butter
• 1 cup wheat bread crumbs
• 1 tbsp basil, chopped

Procedures:

1. Preheat oven to 350 F
2. Prepare oyster scallop base by placing 1 piece of oyster meat per shell.
3. Prepare spinach topping by sauteing garlic in 3 tablespoons melted butter. Add spinach leaves and cook until wilted. Set aside.
4. Prepare white sauce base for spinach topping by melting remaining butter. Add flour and mix well to form dough. Slowly add milk and whisk until free of lumps and sauce has thickened. Season to taste with nutmeg, salt and pepper. Return spinach topping to white sauce.
5. Prepare garlic butter topping by sauteing garlic in 3 tablespoons butter. Set aside
6. Prepare breadcrumb mixture by melting remaining butter and adding breadcrumbs and basil. Set aside
7. Assemble by topping half of oyster-scallop base with about 1 tablespoon white sauce and 1/2 tablespoon grated cheese. Top remaining base with garlic butter about 1 tablespoon breadcrumb mixture.
8. Bake until oyster and scallops are cooked through and topping has browned.

Nutrition Facts Per Serving:

• Calories (kcal) 310
• Carbohydrates (g) 156
• Protein (g) 40
• Fat (g) 10

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