Notes:

Servings: 4

Ingredients:
· 4 boneless chicken breasts (480gms)
· ½ teaspoon dried rosemary
· ½ teaspoon dried dill or tarragon
· 1 tablespoon dijon mustard
· juice of one orange, zest of one orange

Directions:
Place chicken in shallow oven proof pan. Mix herbs with mustard and orange juice and spoon over chicken. Grill under hot griller until golden brown, turn chicken over and grill till cooked through. Serve with salad or vegetables.

Submitted by:
Shannon

Notes:

Here is a more interesting use of oatbran - I have pretty much been sticking to porridge.

Servings: 2

Ingredients:
You will need

Chicken escalopes - i used 2, or breasts you have cut in half and beaten up slightly to thin them out.
pinch of salt, 1/2 tsp of garlic powder, onion salt, pinch chilli powder, few twists of black pepper 1 tsp of dried oregano, parsely rosemary and thyme. I also used a tablespoon of lemon juice and 1/2 tsp lemon zest
1 egg or 2 egg whites if you have high cholesterol
1.5 tbsps of oat bran
few sprays of oil in a hot pan

Directions:
1. So I started off whisking the egg with a balloon whisk and adding the seasoning along with 2 tsps of the oatbran

2. Then dip the chicken slices into the eggy mix and lay on a plate

3. evenly sprinkle the oats onto the eggy chicken with a spoon, turn over and repeat on the other side.

4. these require 15-20 minutes frying time depending on the thickness of the chicken maybe more.

5. heat a little oil in a pan, i use a sray pump and have used just under half a tsp at a guess, I am going to attempt baking these tomorrow but I am unsure how that will fare.

6. Once the oil is hot add the oatbran covered chicken to the pan, be careful not to let this stick and also not to scrape the coating off when turning the chicken, I used a pair of cooking tongs

7. Enjoy!

Submitted by:
aimee

Notes:
Healthy Soup

Servings: Enjoy! xoxo

Ingredients:
Lrg Frying Pan: steam some shredded cabbage and carrots in some sauted minced garlic with 100% olive oil in one pot

Lrg Cooking Pot: add into broiled water some chopped up celery, parsley, onions, red pepper, mashed pumpkin meat… add seasoning for taste (chicken adobo, pepper, and hot whole pepper to boil *…..no salt)

*do not cut open

Directions:
….once veggies are steamed add into the broiling pot with the rest of the ingredients and bring fire to a low heat allowing soup to cook for another 20-30 minutes

Submitted by:
Claudinelle

Notes:
A healthy Whole wheat pizza that the whole family can enjoy. This healthy recipe is a new healthy way to spice up a diet routine!

Servings: 6-10

Ingredients:
Pizza Dough

* 1 teaspoon white sugar
* 1 1/2 cup warm water (110 degrees F/45 degrees C- No need to boil the water)
* 2 packages of Active Dry Yeast (AYD) – Easily obtained form any grocery store
* 1 small bottle of Extra Virgin Olive Oil
* 1-teaspoon salt
* 1 ¼ cups of Stone Ground Whole Wheat Flour
* 1 ¾ cups of Enriched Unbleached Bread Flour
Accessories
1- Roller Pin (Or a rollable surface to flatten the dough)
1- 14” Perforated Pizza Pan (The kind with the holes punched into the bottom of the pan)
2- Large Bowls for Mixing
2- Kitchen towels or equivalent

Pizza Sauce

1 –15 ounce can of tomato sauce
1- 6 ounce can of tomato paste
1 ½ teaspoons of Extra Virgin Olive Oil
1 teaspoon of minced garlic
1 teaspoon of ground oregano (Mediterranean preferred)
1 teaspoon of Italian seasoning
1 teaspoon of Basil Leaves (Mediterranean preferred)

½ cup white or red onions (I prefer the red onions for the bold flavor…)
½ cup green pepper all seeds removed
½ cup small mushrooms
½ cup uncooked Italian Sausage – Usually found packaged in a plastic roll at any grocer
10- 15 small round slices of Canadian bacon
10- 15 small round slices of pepperoni
2 cup s finely shredded mozzarella cheese (you may use less or more depending on your taste)
1 cup finely shredded sharp cheddar cheese (measure to taste)

Directions:
Making The Pizza Dough
Pour 1-½ cups of warm water in a bowl (Approx 105 –115 degrees)
Empty the 2 packages of Active Dry Yeast into the bowl and stir until fully dissolved. Set to the side for approximately 20 minutes.

In a separate bowl mix the remaining dry ingredients (Whole wheat flour, enriched unbleached bread flour, salt, and the sugar).

Check the yeast mixture to ensure that the yeast has become active. It will appear to have increased in volume.

Slowly began to pour small amounts of the dry ingredients into the yeast and water mixture, stirring as you add the mixture. Continue to add the dry mixture until the mixture becomes solid and somewhat “clumpy”. Once you have added all of the dry ingredients to the yeast and water mixture, add approximately 1-½ teaspoons of olive oil to the mixture and continue to knead by hand. If needed, add a little more water to insure the dough is manageable. The kneading process can take 15 -25 minutes to make sure the dough is well blended.

Once the dough is well blended, cut the dough in half and roll (by hand) into (2) small dough balls. Roll the dough balls around in any leftover flour (plain white) that is available. Finally, with a small amount of olive oil, brush the dough balls lightly to moisten and place in separate bowls that you will cover with a wet kitchen cloth and place in the refrigerator overnight. For best results I suggest at least 8-12 hours… however you can use the dough if needed after 2-3 hours.

Preparing The Pizza Sauce

Pour the tomato paste and tomato sauce into a bowl. Add all seasonings including the olive oil. Stir until all ingredients are thoroughly blended. This should result in a smooth tomato sauce… if more smoothness is desired add just a touch more olive oil. Set aside for 3-5 minutes.

Creating the pizza pie….

Once you’re ready to assemble the pizza, remove the dough from the refrigerator and let sit for approximately 15 minutes. The goal is to raise the temperature of the dough to room temperature…

Grab one of the dough balls and begin to shape the dough… refrigerate the leftover dough ball for future use.

Use a rolling pin to roll the dough out until it is “paper thin”… this can take 15-20 minutes… make the dough as thin as possible without tearing the dough.

Oil your pizza pan with olive oil by placing a fair amount of olive oil on a brush or a kitchen cloth. Spread evenly across the perforated pizza pan. Using a perforated pan will help create the quick baking effect that produces a crispier pizza crust. At this point we’re going to try something a little different. Pre-heat your oven to 300-325 degrees.

Once the oven is hot and BEFORE you dress your pizza… slide your pizza dough that you’ve stretched across your perforated pizza pan into the oven for NO MORE THAN 2 ½ minutes.

Remove the dough from the oven.

Now place your pizza stone in the oven. The dough has now been pre-heated and should be fairly warm. Crank your oven up to 425-450 degrees to make sue it is plenty hot prior to resuming the pizza bake.

Now we’re ready to add our pizza sauce. With a large spoon, spread your pizza sauce evenly across the pizza dough. Make sure the sauce is spread evenly across the entire pie.

Adding your pizza toppings…

OK… now we’re ready for the good stuff… here are the toppings that I use for this pizza…

A sprinkle of freshly ground pepper

If you have a small automatic chopping machine use it… It’s perfect for this recipe. Place the onions, peppers and mushrooms into the chopping machine and chop until very fine and small…

You should actually have to remove these ingredients from the chopping cup with a spoon. That’s how fine these ingredients should be… If no automatic machine is used, make sure you chop the onions, peppers and mushrooms into very small and fine portions…

Now evenly spread your cheeses across the warm pizza crust. Once your pizza sauce layer and cheese layer have been added, sprinkle the finely chopped mixture of onions, peppers and mushrooms evenly across the pizza.

Using very small pinches of Italian sausage, strategically place the Italian sausage across your pie. Once completed, add your slices of Canadian bacon and pepperoni evenly across the pizza. For better cooking, try not to overlap the meats. Once this is completed we’ll sprinkle the fresh ground pepper lightly across the entire pie.

We’re ready to slide the pizza back into the HOT oven for 6-8 minutes or until the edges of the crust are golden brown.

What’s left? Pull up a chair in the kitchen and anxiously wait for your masterpiece to complete the baking process. Once baked, carefully remove the hot pie and cut with a pizza cutter. WARNING – By this time family members and friend are probably gathering around your kitchen waiting to dig in…

Hide this secret recipe in a safe place so you can refer to it later…
ENJOY!

*Remember to enjoy in moderation…

Submitted by:
Callisto

Notes:
A delicious slow cooked meal that is heallthy and  everyone will enjoy It is filling also so you won’t feel peckish later. Full of beans and veggies its just the best. Can be altered to add more or less veggies  or different ones according to your taste, its just so versitile

Servings: Aprx 15

Ingredients:
6 or so chicken thighs.
1ltr of chicken stock.
3 potatos (washed but not peeled)
Quater of a medium pumkin
1 can of mixed beans ( kidney beans, lima beans, navy beans ect)
1 Can of chickpeas. (1 cup of soaked chick peas)
1 cup of peas
5 mushrooms
1 carrot
1 onion
4 gloves of garlic or 4-5 tea spoons of crushed garlic.
3 bay leaves
A sprinkle of:
Basil
Thyme
Fennel
Salt
Pepper
Corriander
Rose Mary
Pappika
Whole grain mustard seeds (3 tea spoons)
If you like spicy food you can add chilli powder or fresh chillies or even curry powder.

Directions:
1. cut the chicken into cubes about 2cm (one inch) thick.
2. cook the chicken in a non stick pan without oil.
3. while the chicken is cooking cut up the veggies into about the same thickness as the chicken. leaving the skin on the potato, carrort, mushroom. (but make sure they are washed)
4. cut the garlic cloves about 8 times.
5. cut the onion in half then cut the halves into slivers about 1cm.
6. put the stock into the slow cooker and set it to high.
7. add the veggies and garlic to the stock.
8. add chicken to the slow cooker
9. add the herbs to your liking
10. Leave for about 6 hours.
11. Add chick peas, peas, beans
12. leave for another hour.
13 serve and enjoy

Submitted by:
Claire

Notes:
pcos friendly fruit salad

Servings: 4

Ingredients:
½ cup strawberries
½ cup blueberries
½ cantaloupe
½ honeydew melon
1 cup seedless watermelon, cubed
1 banana, peeled and sliced
1 kiwi, peeled and sliced

Directions:
Wash and drain the blueberries and strawberries. Carefully remove the green tops of the strawberries and cut them in half. Cut the melons in half and scoop out the seeds. Cut the seeded melon into cubes, or use a melon baller. Toss the melons, berries, and banana together and top with sliced kiwi for garnish.

Submitted by:
Danielle

Notes:
pcos friendly recipe

Servings: 1

Ingredients:
1 tablespoon peanut butter or soy nut butter
1 stalk celery
Raisins

Directions:
Wash and cut off ends of celery. Spread peanut butter or soy nut butter on each stick of celery. Top with a few raisins.

Submitted by:
Danielle

Notes:
PCOS friendly recipe for hummus

Servings: 8

Ingredients:
1 can chickpeas, drained and rinsed
2/3 cup water
3 tablespoons tahini
1 large clove garlic
½ teaspoon salt
2 tablespoons oil (olive, canola, or vegetable)
2 tablespoons lemon juice

Directions:
Place all ingredients in blender. Blend until creamy

Submitted by:
Danielle

Notes:
quick and easy 20 minute recipe for vegetarian chilli, pcos friendly

Servings: 4

Ingredients:
1 large bell pepper (green or red), seeded and chopped
1 medium zucchini or yellow squash, diced
1½ cups (about 4 ounces) fresh mushrooms, chopped
1 tablespoon olive oil
3 cloves garlic, minced
1 large onion, chopped
1 (14 ounce) can diced seasoned tomatoes,with liquid
1 (16 ounce) can red kidney beans, drained
1 cup canned corn, drained

Directions:
Heat oil over medium heat in a large pot. Add garlic and onion; sauté for a minute or two, then add peppers, mushrooms, and zucchini. Sauté for a few more minutes or until vegetables are tender, stirring constantly. Then add the tomatoes with their juices, beans, corn, and chili seasoning. Stir until combined, lower heat, and simmer for 15 minutes.

Submitted by:
Danielle

Notes:
PCOS friendly recipe for shish kebabs

Servings: 1

Ingredients:
*200g lean lamb (or veal, beef, chicken), cut into cubes
*4 small button mushrooms
*2 small onions
*1/4 cup green pepper, cored, seeded, cut into cubes
Optional Sauce:

*1/2 cup natural yoghurt or soy based sour cream
*1/2 to 1 teaspoon of cumin
*1 teaspoon of yellow box honey (low GI)
*1 tablespoon of chopped fresh mint

Directions:
- Mix together the sauce ingredients into a bowl.
- Thread meat, peppers, mushrooms, and onions along metal skewers
- Coat with a spray of olive oil
- Cook under a pre-heated griller, turning several times
- Serve with the diping sauce and some veggies or salad.

Submitted by:
Danielle