Recipes: 6 little meals a day will keep the fat away.

by Richard Walters
(Pittsburgh)

6 little meals a day will keep the fat away...but who has time???

Below is what I have, when I gotta eat on the run.
(Don't buy those garbage bars in the store.)

High Energy Meal Replacement bar Recipe

Place in large baking pan
Spread out flat- about 1.5inches thick.
Bake in oven at 325% for 25to30minutes (until the middle looks done.)
Cut into bars-(about the size of a candy bar)
keep most of the bars in the freezer.
Keep a few in the fridge till your ready to eat them.

> 4c oats
> 4c whole wheat flour
> 2c finely ground almonds
> 2c honey
> 2whole eggs
> 16 egg whites
> 1c wheat germ
> 1c flaz seeds
> 1/4 teaspoon salt
> 1t vanilla
> 2 tablespoons sugar
> 1/4c canola oil

Follow color coded food card system in
http://www.free-fitness-system.com

No calorie counting required!



Better than a real burger...recipe below:

-11/2 cups canned black beans (drained and rinsed)
-1 c cooked brown rice
-1 T olive oil
-1 sm onion- finely chopped
-1 sm red pepper-finely chopped
-1 T cumin2 cloves garlic-crushed
-2 T fresh parsely 2 T tomato paste
-1/4 T salt
-1/4 T pepper
-2 T oil2 whole eggs

Combine beans, eggs, and rice- mash with potato masher- set aside

Heat 1 T oil and spray pan
Add onion, pepper,garlic, cuminSaute until tender.
Add all ingredients to bean/rice/egg mixture

Mix Well Form into 6 patties

Cover pan with foil and drizzle with olive oil
grill or broil- spray foil when turning about 175 calories

Follow color coded food card system in
http://www.free-fitness-system.com
No calorie counting required!