3515 N Anthony Blvd Fort Wayne, IN 46805 (260) 483-5211
The Health Food Shoppe provides our community with balanced, whole and organic foods free from harmful pesticides, herbicides, partially hydrogenated oils, and other chemicals not found in nature. Specialized diets are also accommodated at the Health Food Shoppe such as gluten-free, diabetic, lactose intolerance, and other various allergies. One can also find a very large aland organic dietary supplement selection at the Health Food Shoppe. Everyday there is a wide variety of hot and cold prepared lunch items. An IPFW ID will get 10% off any prepared lunch items in the store.
When your everyday oatmeal breakfast becomes boring why not mix it up by preparing these excellent pancakes! They are packed with the nutrition of a bowl of Eat-Clean oatmeal and more!
INGREDIENTS
2 1/2 cups dry rolled oats, not instant, not steel cut
6 egg whites
1 cup skim, soy, almond, rice or other milk
1 tablespoon ground flaxseed
1 tablespoon safflower oil
1 teaspoon baking powder
1 teaspoon vanilla
1 teaspoon cinnamon
Nonfat cooking spray
METHOD Place all ingredients in a blender or food processor. Blend the mixture for 20 seconds. The resulting mixture should be smooth. Spray a griddle or skillet with cooking spray. Heat over medium heat. Pour 1/4 cup of pancake mixture on the hot surface. Cook until the panckes are dry and bubbly on the edges. Bubbles should appear on top, as well. Turn and brown the other side.
I use unsweetened applesauce as a sweetener -- not maple syrup.
YIELD Makes 12 small pancakes. Serve 4 small pancakes per serving.
NUTRIENTS PER SERVING Calories: 427 Fat: 11.2 g Cholesterol: 0 mg Carbs: 59 g Protein: 24.2 g Fiber: 9.5 g
Taken from the Eat-Clean Diet Cook book by Tosca Reno
Drink this milkshake when you need to catch some zzz's
The Problem: You wake up groggy
The Prescription: A milkshake at night
Why? When researchers in the Netherlands served people tryptophan-laden milkshakes before bed, those who normally had sleep problems performed better on mental-alertness tests the next morning. Tryptophan is a precursor of serotonin, a hormone related to restful sleep.
Remedy Recipe: Most of the tryptophan found in dairy comes from the whey component, so pour cup of part-skim ricotta cheese and 1 scoop of whey protein into the blender along with 1 cup of fat-free milk. Then toss in half of a ripe banana for flavor. Three ice cubes will add volume (without calories), and tsp vanilla extract will make it even tastier (without sugar and more calories). Blend well. Makes 1 serving
Per serving: 370 calories, 34 grams (g) protein, 34 g carbohydrates, 11 g fat (6.5 g saturated), 1.5 g fiber, 283 milligrams sodium
TAKEN FROM MEN'S HEALTH AB'S DIET
BREAKFAST BURRITO
1 serving
Coat a small skillet with nonfat cooking spray and place over medium-low heat. Add a pinch of chopped onion, a pinch of chopped bell pepper (red, green, whatever), and a pinch of mushrooms ( I use jarred ). Saute for two minutes. Add minced garlic (this is optional, of course–I’m a garlic freak), and then immediately add 2-3 egg whites or one-half cup egg substitute(southwest flavored egg substitute tastes great).
Cook eggs thoroughly to get out excess water left from vegetables. Warm one whole-wheat tortilla for 15 seconds in the microwave. Take a pinch of shredded fat-free cheddar cheese, a dollop of low-fat cottage cheese, 1 tablespoon of medium salsa, and egg mixture and pile high on tortilla. Carefully roll or fold up and enjoy with a BIG glass of water. A nice, spicy start to the day!
Submitted By: Tony Vincelli
ABSOLUTELY FABULOUS CHEESECAKE (almost)
1 serving
1 left over baked sweet potato 1/2 c cottage cheese cinnamon (to taste) splenda or other no calorie sweetener (to taste) apple pie spice (to taste) pinch ginger
Blend together on high (w/ a hand blender) Eat, or chill and then eat! This tastes exactly like cheesecake. I suppose you could also substitute canned pumpkin for the sweet potato as long as it’s just pumkin and not the pie filling. Also if you can afford the extra carbs (i can’t) you could add raisins! Yummy! TIP: I always keep a container of blended cottage cheese on hand. It’s uses are endless. You can use it on a sanwich in leau of mayo or on top of a ww tortilla w/ tomato sauce baked up like a pizza. I could go on. My hand blender is my best friend. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
In mixing bowl add in order: eggs, whites, extract, oats, splenda, baking powder, spice. Mix with an electic mixer on low for about 30 sec. Just enough to wet the dry ingredients & break the yolk. Do not overmix; if you do the oats will sink to the bottom of the loaf or muffins. Pour into a standard loaf pan sprayed with Pam (male) or a mini loaf pan sprayed with Pam (female). Bake 35-40 minutes. The longer cooking time yields a crispier top.
Can also be made into muffins. Use a non-stick muffin pan. Do not use paper cups. The male recipe makes about 6 good size muffins and the female 3.
Some good combinations: maple extract + cinnamon = tastes and smells like french toast lemon extract + poppyseeds vanilla extract + cinnamon cherry extract + 1Tbsp. cocoa orange extract + pumpkin pie spice coconut extract + 1Tbsp. cocoa banana extract + cinnamon
Enjoy all with a hot cup of coffee!
**And don't forget to add your 5oz./3oz. of protein on the side.
A nice meal replacement bar at a mere fraction of the cost of packaged protein bars and none of their glycerin, preservatives, or sugar, these low-fat bars are rich in fiber and taste great with a light spread of natural peanut butter across the top. Served with a protein drink, they make a well-balanced meal.
Ingredients:
3 1/2 cups quick oats
1 1/2 cups powdered non-fat milk
1 cup sugar-free (diabetic) pancake syrup (Cozy Cottage, Cary's or Howard's brand)
Preheat oven to 325°. Mix all dry ingredients in bowl and blend well. In separate bowl, combine eggwhites, orange juice, applesauce, & the sugar-free syrup and blend well. Stir liquids into dry ingredients until blended. The consistency will be thick and similar to cookie dough. Spread batter on baking sheet coated with non-stick spray. Use a 9x12 baking dish if you want a thicker bar. Bake until edges are crisp and browned. Cut into 10 bars and store in airtight container or freeze.
*If you find you want a moister bar, add a little more applesauce to the recipe for softness.
**The brand of protein used in this recipe contained 200 calories, 4 g carb, 44 g protein, 2 g fat, and 2 g fiber. Use your low-carb whey of choice.
Nutritional Information:
Per Serving: Calories- 157 Carbs- 23g Protein- 15g Fat- .5 g Fiber- 4 g
Kitchen Tip- Lowfat Baking: Did you know you can replace the oil in a recipe
with an equal amount of applesauce? Applesauce will add the same moisture of fat but not the added calories and it won’t alter the flavor.
BREAKFAST BURRITO 
