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ENTER the SLIM PICKINS ZONE! What’S Going on in Here?

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ENTER the SLIM PICKINS ZONE! What’S Going on in Here? e Recip Book ALLISON FRAHN OWNER OF ALLI’S SLIM PICKINS, INC. & IFBB FIGURE PRO I’ll take the guesswork away from you as you ENTER THE SLIM PICKINS ZONE! What’s going on in here? I’m recreating unhealthy foods and slashing those calories to smithereens; I’m providing healthier versions of traditional meals that can often be high in fat, sugar, and calories; I’m accommodating dietary requests such as: gluten-free, low- carbohydrate, dairy-free, high fiber (note the symbols in the Table of Contents); I’m going to show you how to conquer your sweet tooth guilt-free; I’m going to provide some healthy information, related to such things as antioxidants, and EFA’s (essential fatty acids); I’m getting creative with twists on traditional dishes (i.e., Noodle-free lasagna); Introduction I’m providing Holiday and seasonal features; I’m providing convenience recipes for the fast, on-the-go lifestyle; If you think that eating healthy or “clean” requires food to I’m giving you an escape to your meal plan rut with “Meal Plan taste bland, then I am about to change your mind! makeovers” which offer creative ways to prepare your “ordinary” foods; I’m recreating Ethnic-inspired dishes the healthy way; We know that keeping our bodies in shape is hard work… and yes it absolutely does mean making sacrifices I’m “Slim Pickinizing” recipes that recreate popular “unhealthy” foods when it comes to the foods that we choose to eat! However, into healthy, lower calorie versions, with a side-by-side caloric comparison; the key is to still enjoy the foods that you love by simply recreating them into a healthier version with good-for-you foods. It’s amazing what a few simple tweaks can do! It’s all about creativity my friends and I’m excited to provide you with the know-how to That’s what I’m here for! do this on your own! Don’t be nervous to re-create some of your favorite recipes once you get the hang of it! You don’t have to suffer You will see how easy it can be to transform typically unhealthy recipes into in order to eat healthy - it’s all about taste without the guilt. mouth-watering, waist-friendly ones without sacrificing the flavor. As my trademark proclaims, I will always do my best to deliver to you: Each Alli’s Slim Pickins recipe provides detailed ingredients, nutritional information, and step-by-step instructions on how to prepare each 100% Taste, 0% Guilt! mouth-watering meal! Come on, let’s make it happen… Allison L. Frahn Table of Contents Breakfast Muffins & Breads Pancakes Appetizers, & Crepes Snacks & Sides Casseroles, Pasta, Pizza, Soups & Stews & Sandwiches Poultry, Meat, Fish Sweet Tooth & Veggie Entrees CLICK THE LOGO ON ANY PAGE TO RETURN HOME Breakfast Cherry Cheese Danish Omelet Low Carb Western Scramble Wrap Veggie n’ Cheese Frittata Overnight Baked French Toast PB&J Oatmeal Hot CocOATS Breakfast Pizza Cherry Cheese Danish Omelet Ingredients 1 tsp. coconut oil 6 egg whites 2 TB fat free cream cheese, softened 2 TB unsweetened almond milk 1 tsp. cinnamon 3/4 scoop vanilla protein powder 1TB tart cherry juice 2 TB unsweetened almond milk 6 sweet cherries, pitted (if using canned or frozen, make sure unsweetened) 2 TB sugar free maple syrup How to Prepare • Spray medium-large skillet with non-stick cooking spray. Add 1 tsp. coconut oil to pan and set aside on burner (don’t put flame/heat on yet). • In a large mixing bowl, add whites, cream cheese, almond milk and cinnamon and whisk thoroughly. • Put flame/heat on medium and once coconut oil is melted, pour egg white mixture into pan. Cook for approximately 5-6 minutes or until underside How often have you looked in a bakery case or seen an ad for a delicious is golden brown. Flip omelet over in pan and cook the underside for an food and automatically get a negative feeling writing it off as “it probably additional 3-5 minutes or until golden brown and firm. isn’t that good anyway”. Deep down inside, you really want to take a big • In the meantime, mix protein powder with cherry juice and almond milk until bite but know that the item is just loaded with excess fat, sugar, and calories smooth. The consistency should be a little thicker than syrup, so depending that you don’t want to put in your body. I don’t blame you! However, did upon protein used, you might need to adjust the amount of almond milk. you ever stop and think how you could have the taste of those treats without • Slide the omelet onto a plate and pour protein mixture on top. Place cherries actually eating them? What does that mean? It means that I’m here to help on top and fold omelet in half. Drizzle with the maple syrup…grab your fork… you switch your mindset from deprivation to creation! Instead of feeling that and dig in! Enjoy! you wish that food wasn’t bad for you, create the flavor using food items and healthy ingredients that you already eat! Let me give you an example. I’m walking through Costco and I pass the bakery section – the 100% TASTE, 0% GUILT smell is just absolutely incredible! What was the culprit of the hour? Nutrition Data: Cheese Danishes! They looked so delicious, particularly the Cherry IN THIS SECTION MENU ON ANY PAGE CLICK THE ICON TO RETURN BREAKFAST Cheese Danish. So, I went right home and changed my egg white Per omelet (serves 1): omelet to mimic the flavor of this Danish that was just swirling around 292 calories, 42 grams protein, 17.5 grams carbohydrates, 6 grams fat in my mind. Yes, I’m sharing that with you…don’t be afraid to create some of your very own recipes – be bold, be daring, be you! Low Carb Western Scramble Wrap Ingredients 5 egg whites ¼ cup unsweetened almond milk 1 TB real bacon bits ¼ cup low fat cheddar cheese ¼ tsp. cumin salt & pepper to taste 1 tsp. olive oil ¼ cup each: red/green peppers – diced, red onion - chopped 1 low carb wrap Carbohydrate impaired? By choice? Well then…I might just have exactly what you have been asking for! In response to your e-mail How to Prepare requests for some low-carb meal options – I’m at your service! There are many reasons that people may choose to eat low carbohydrates whether • Add 1 tsp. oil to large non-stick skillet. Add peppers and onions and sauté it be they are following a total low carbohydrate/ketogenic diet plan on medium-high heat until browned, stirring occasionally - approximately 7 or just choose to lower or avoid carbs at select meals of the day. minutes. Low-carbohydrate diet advocates in general recommend reducing nutritive • In the meantime, put whites, almond milk, cumin, bacon bits, cheese, salt and carbohydrates (commonly referred to as “net carbs,” i.e. grams of total pepper in a mixing bowl and beat with a whisk (or a fork will do) for 1 minute carbohydrates reduced by the non-nutritive carbohydrates) to very low levels. until fluffy. Set aside. Some recommend levels less than 20 grams of “net carbs” per day, at least • Once the pepper and onion mixture is browned, add the egg mixture to the in the early stages of dieting. By contrast, the U.S. Institute of Medicine skillet. Let cook for approximately 3 minutes, and then stir with a spatula to recommends a minimum intake of 130 grams of carbohydrate per day. scramble the mixture. While low carbohydrate diets are popular weight loss options, • Cook for an additional 2-3 minutes, stirring frequently, until eggs are crumbly limiting carbohydrates does have potential risks. If you replace the and firm. carbohydrates in your diet with protein and fat you risk increasing • Scoop onto your low carb wrap and, well…er…wrap it up!! Yum! your saturated fat and cholesterol consumption, limiting fiber sources, and potential muscle loss due to inadequate glucose stores. However, some people do benefit from lowering their carbohydrate 100% TASTE, 0% GUILT intake whether it is to promote fat loss, better manage blood sugar levels or improve blood cholesterol levels. The best way to find out what Nutrition Data: works best for you is to change your carbohydrate intake, by either Per serving (serves 1): increasing or decreasing it, until you find the level that helps you feel 312 calories, 37 grams protein, 14 grams net carbohydrates, 12 grams fat energized while helping you reach your weight loss and health goals. With that said, unless under the guise of a medical expert, I believe that choosing to eat low/no carbs at only certain meals, be it before bedtime, seems like a healthier option (that’s just my humble opinion)…but, you’re the boss!! Soooo, let’s get to cooking some scrumptious food, sans the carbs! What’s up first? A tasty and very filling Low Carb Western Scramble wrap! Ingredients Veggie n’ Cheese Frittata 2 cups egg whites 1/4 cup unsweetened almond milk 1/2 cup low fat cottage cheese 3 TB coconut flour 2 TB each: onion, red pepper, yellow pepper 1/2 cup chopped broccoli 1/2 tsp. each: sea salt and black pepper) How to Prepare • Preheat oven to 350 degrees • Spray a 6”-8” oven-safe iron skillet with non-stick cooking spray. Set aside. • Put all ingredients into a mixing bowl and whisk (or use a fork) to blend all ingredients together.
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