Whole Wheat Pizza Dough

Tired of pizza to go?

Have go-to pizza instead by freezing balls of dough or, even more convenient, shells.

With one batch of dough, you have enough to make two large pizza shells or eight individual ones (see the recipe for individual pizzas).
Prep: 20 minutes

Total: 20 minutes plus rising

Ingredients:
1 1/2 cups warm (115 degrees) water
2 packets ( ounce each) active dry yeast
1/4 cup olive oil, plus more for bowl

2 tablespoons sugar
2 teaspoons coarse salt
2 cups all-purpose flour (spooned and leveled), plus more for kneading
2 cups whole-wheat flour (spooned and leveled)

Directions:
Place water in a large bowl; sprinkle with yeast.

Let stand until foamy, about 5 minutes.

Brush another large bowl with oil.
In bowl with yeast, whisk sugar, oil, and salt.

Stir in flours with a wooden spoon until a sticky dough forms.

Transfer to oiled bowl; brush top of dough with oil.

Cover bowl with plastic wrap; let stand in a warm spot until dough has doubled in size, about 1 hour.
Turn dough out onto a well-floured surface.

With floured hands, knead until smooth, about 15 seconds; divide into two balls.
Set balls on a plate (they should not touch)

Freeze until firm, about 1 hour.

Then freeze in a freezer bag up to 3 months.

For Individual Pizza Doughs:

Thaw overnight in refrigerator.
Divide each ball of dough into 4 pieces.

Using your hands, stretch each piece into a 5-inch disk (if dough becomes too elastic to work with, let it rest a few minutes).

Freeze shells on two parchment-lined baking sheets. Stack frozen shells between layers of parchment paper. Freeze in a freezer bag up to 3 months. Bake from frozen.

Helpful Hint
Form the shells before freezing, and skip thawing before using. Pull out just what you need for tonight's dinner; bake as directed

Protien Packed Egg Scramble

Ingredients
1 large egg, plus 3 large egg whites
4 ounces soft silken tofu, drained
Coarse salt and ground pepper
1 teaspoon olive oil
1 bell pepper (ribs and seeds removed), chopped
1 scallion, white and green parts separated and thinly sliced

Directions:
In a bowl, whisk together egg, egg whites, and tofu; season with salt and pepper.
In a small nonstick skillet, heat oil over medium-high; add bell pepper and scallion whites.
Cook until scallion has browned, 3 to 5 minutes; transfer to a plate.
Add egg mixture to skillet; cook, stirring occasionally with a rubber spatula, just until set, 2 to 3 minutes.
Top with bell-pepper mixture and scallion greens.

per serving:
121 cal
5.5g fat
12.9 g protein
5 carbs
1.4 fiber

Spicey-Healthy Nut Mix

Details:
An outrageous blend of nuts, soybeans, and spices makes a supercharged snack that provides an energy boost. Don't be put off by the number of ingredients — the mix takes just 5 minutes to put together. We recommend packing small amounts of the cooled mixture into resealable bags for quick grab-and-go snacks.

Tip:
Roasted edamame is available at supermarkets and specialty stores. If you can't find it, just add more of any other nut to make 5 cups.

Ingredients:
2 teaspoons ground cinnamon
2 teaspoons ground ginger
2 teaspoons ground cumin
2 teaspoons salt
1 teaspoon chili powder
1/4 teaspoon ground cloves
2 large egg whites
1 cup unsalted soy nuts
1 cup roasted edamame
1 cup pecan pieces
1 cup walnut pieces
1 cup raw almonds
1/4 cup granular sugar substitute

Directions:
Preheat oven to 225° F.
In a small bowl, add first 6 ingredients and blend.
In a large bowl, whisk egg whites until foamy.
Whisk in spice mixture.
Add nuts and sugar substitute; toss to coat.
Evenly divide nut mixture between two nonstick baking sheets, preferably with sides. (If sheets are not nonstick, line them with parchment paper.)
Spread nuts to evenly cover sheets.
Bake 1 hour 5 minutes, until nuts are dry and toasted.
Stir every 20 minutes.
Cool on baking sheet.

Turkey Parmesan

Ingredients
2 cups low-sugar pasta sauce
1/2 cup pine nuts, coarsely chopped
1 ounce freshly grated Parmesan cheese (1/4 cup)
1/2 teaspoon dried Italian seasoning
1 pound turkey cutlets, about 1/3-inch thick
2 teaspoons extra-virgin olive oil
2 ounces shredded part-skim mozzarella cheese (1/2 cup)
Salt and freshly ground black pepper

Instructions
Heat oven to broil.
Bring sauce to low simmer in a small saucepan over medium-low heat.
Remove from heat and cover to keep warm.
Stir together pine nuts, Parmesan, and Italian seasoning in a wide, shallow dish.
Season turkey on both sides with salt and pepper, then dredge both sides in the nut mixture, pressing to adhere.
Heat oil in a large nonstick skillet over medium-low heat.
Add turkey and cook until coating is golden brown and juices run clear, about 4 minutes per side. If nuts brown too quickly, reduce heat.
Place turkey in a baking pan, top evenly with mozzarella, and broil until cheese melts, about 30 seconds.
Spoon 1/2 cup of warm sauce on each plate and top each with a piece of turkey.


Nutritional information
380 calories
21 g fat (4 g sat.)
10 g carbohydrates
39 g protein
3 g fiber
650 mg sodium

Healthy blueberry-banana muffins

1 cup whole-wheat flour (spooned and leveled)

3/4 cup all-purpose flour (spooned and leveled)...could make this whole wheat as well

1/4 cup wheat germ

small handful of crushed flax seed...optional

1 teaspoon baking soda

1/2 teaspoon salt

1/2 cup (1 stick) unsalted butter, room temperature

1/3 cup splenda or stivia

1/3 cup packed light-brown sugar

2 large eggs

2 ripe bananas (about 1 pound)

1/3 cup reduced-fat (2 percent) milk...I use rice or almond milk

1 teaspoon pure vanilla extract

1 cup frozen blueberries



Directions

1. Preheat oven to 375 degrees. Line a 12-cup muffin pan with paper liners.
2. In a bowl, whisk together flours, wheat germ, baking soda, and salt.
3. In a large bowl, beat butter and sugars with a mixer until light and fluffy.
4. Add eggs, one at a time, beating well after each addition.
5. In another bowl, mash bananas with a fork (you should have 3/4 cup); stir in milk and vanilla.

With mixer on low, alternately add flour mixture and banana mixture to butter mixture, beginning and ending with flour mixture; mix just until combined.
Fold in frozen blueberries.
Divide batter among muffin cups.
Bake until a toothpick inserted in the center of a muffin comes out clean, 25 to 28 minutes, rotating pan halfway through.
Let cool in pan 10 minutes; transfer muffins to a rack to cool 10 minutes more.

These came out great and were very easy to make. The kids loved them and eaten for breakfast with some nuts they make a very healthy and filling meal.

Chicken and Lentil Stew

1 tbsp EVOO
1 small onion finely chopped
2 garlic cloves minced
1/4 tsp dried oregano
1/4 tsp dried basil
salt and pepper to taste
1 tbsp tomato paste
1 pound boneless, skinless chicken breasts chopped
1 (15 ounce) can lentils rinsed and drained
1 (14.5) can diced tomatoes with juices
3/4 cup lower sodium chicken broth
4 ounces baby spinach (not frozen)

In a medium saucepan heat oil over medium heat.
Add onion, garlic, basil, oregano, and salt.
Lower heat to low stir and cook for about 4 minutes.
Stir in tomato paste.
Stir in chicken and cook for 2 minutes.
Add lentils and tomatoes and broth.
Bring to a gentle simmer cover and cook till chicken is cooked through 7-10 minutes.
Stir in spinach and cook for 1 more minute. (or until spinach wilts)
Season with salt and pepper.

I always double the recipe and freeze leftovers. It freezes great and the whole family enjoys this stew.
Phase 1 and 2 South Beach recipe