Breaded Cod (oven baked)

Brush cod fillets with egg white.

Dip in breading (see master breading recipe).

Bake at 450 F for 10-15 minutes, until fish flakes apart (careful to not overcook!)

A 3 oz serving should have around 131 cal, 2.9 g fat, 18.1 g protein and 7 carbs


Chris' Blueberry Muffins (optional protein)

Great to have in the freezer for extra calories or for work snacks.

Mix in a bowl:
1.5 C flour
1/4 C oat bran
3/4 tea salt
2 tea baking powder
1/3 C sugar
Optional: substitute 1-2 scoops plain whey protein powder for some of the flour.

In another bowl, beat together:
2 egs
1/4 C melted butter
1/4 to 1/2 tea vanilla extract
2 drops almond extract
3/4 C milk, rice milk or other "mylk"

Preheat oven to 400 F.

Combine the two bowls' contents, stir with a fork (ok for lumps to remain in the batter- just combine and not overbeat).

Gently fold in 1 C frozen blueberries.

Pour into greased muffin pan (spread into 12 muffins). Bake for 20 minutes.

Instant Oatmeal (instead of packets)

Instead of buying oatmeal packets at the store (at exorbitant costs) we suddenly realized we can make it ourselves!!!

Shake or mix the following together in a large container or ziplock bag, making sure to separate the raisins.

6 C "instant" or "quick" oats (these have been processed by heat/knife to cook up in hot water without being boiled. Higher on the glycemic index than old fashioned oats or steel cut but is more convenient)

1/2 tea salt
1/4 C brown sugar (packed)
2 tea cinnamon
1/2 tea nutmeg
1 C raisins

When you're ready to eat, scoop up desired amount into a bowl, add boiling water and stir. Let sit for a couple minutes-- it will fluff up.

Heirloom Navel Orange Vinegar

Got this from a coworker! As oranges are in season, was able to snag them for 79 cents a pound!!

Scrub and completely dry 3 organic oranges. Use organic b/c we're using the peel/rind and citrus trees get a lot of pesticides in conventional farming.

Get the zest/peel off the oranges (use a microplane, zester or veggie peeler)- make sure you don't get the white pith.

Add the peel to a clean 1 quart glass canning jar.

Now juice the oranges and add the juice to the jar.

Pour in 5% white vinegar to nearly the top of the jar.

Cover the top of the jar with plastic wrap (so the acid in the citrus doesn't react with the metal jar lids). Then screw on jar lid.

Let sit in dark for 1 month.


Pour finished vinegar into clean jars for use. Make sure you've got either plastic lid or wrapped a metal canning lid in plastic (vinegar reacts with the metal).

Combine with oil for salad dressing, or use in marinade recipes. Really good in watercress orange avocado salad.

Makes great gifts!