This is not a diet.  By the very word "diet" means deprive.  You are not counting calories. You are not counting points. You eat when you are hunger and when you want.  Teresa does not believe in diets.  Teresa does not endorse or encourage dieting or diet drugs.   This is a lifestyle change in eating habits that can make you healthier and at the same time help you control your weight.  Teresa does not advocate low carb high fat diets such as "Atkins".  She does recommend GM carbs as a more natural way of eating and still getting the carbs your body needs.  But also letting yourself have MM carbs so you don't feel deprived.

This Plan really does work and you feel so much better you never want to go back to your old eating habits. 

The information below is protected by copyright law.  I have been given permission by Teresa Tapp to duplicate this information here for the sole purpose of helping other women get the information they need to change their lives.  Please do not duplicate this information or post it anywhere without written permission from Teresa Tapp.  We will all be able to enjoy it when it comes out in her new book.

GM/MM Food PLAN

A collection of information. Basic newsletters, posts, and recipes.

Intro

Have man-made carbs on Monday - then on Tuesday and Wednesday eliminate them. Instead consume soups, salads, meat and vegetables. On Thursday allow man-made carbs into your food plan but omit them on Friday and Saturday. Keep repeating this plan with two days “off” in-between each “man-made” carb day. It you are trying to lose more than 2 clothing sizes, then adjust this type of consumption to three days off for the first month. After four weeks, then reduce the “man-made” day off by one. Ultimately you will be able to have “man-made” carbs every other day (without guilt) and your body will not convert/store them as fat! So when special events come (ie: vacation, holiday treats, etc) you can consume those “forbidden carbs” every day for up to four days without disaster! Just return to the original 2 days off/1 day “man-made” for a week or two. Then get back to every other day. You never have to deprive yourself again!

Here are some examples of “man-made” carbohydrates: bread, bagels, pasta, crackers, pretzels, cookies, candies, and most breakfast cereals. All of those processed “energy bars” and granola bars come within the man-made classification as well. Check those “diet meals” too - if 50% or more of the total calories come from carbs, then classify the meal as a man-made carb.

Samples of carbohydrates created by God are vegetables, fruit, oatmeal (whole oat - not the instant stuff), brown/wild rice, and spelt. The exception to this is corn and white potatoes. Think about it—how do you fatten a cow quickly? With corn! The same happens with people, so until you reach your weight maintenance goal, consume corn and/or white potatoes on “man-made” carbohydrate days. Be careful with fruit - over consumption can be converted to fat. I like to refer to fruit as being God’s “candy”. Always consume atleast two colors of vegetables every day for optimal function of your body to achieve weight management. In fact, I consume one to two fruits a day only after I consume two colors of vegetables.

Controlled carbohydrate consumption combined with the T-Tapp workout will give you even faster results because your body will utilize its glucose reserves even when not working out. (ie: Kreb cycle @ resting rate). The T-Tapp workout quickly rebuilds the primary body functions that process carbohydrates - such as the kreb cycle and citric acid cycle. I designed the workout to quickly rebuild metabolic rate and internal muscle density - (primarily the spinal insertions) as well as rebuild the lymphatic system for optimal elimination. The T-Tapp Workout does a lot more that just burn fat and calories!

We all need carbohydrates for energy - they are not “bad” for us. In fact, research at John Hopkins confirms that women need to consume atleast 55% carbohydrates to maintain proper bone density. We just need to consume more of the “god-made” carbohydrates and increase our internal muscle mass (via the T-Tapp Workout) so that we have better utilization and less conversion to fat. And for those who are interested, the T-Tapp Workout promotes bone density because it is “weight bearing” even though it doesn’t use weights!!

Second Intro

1. grapefruit every a.m., at least 3 sections (not juice - you need the fresh fruit) and no sweeteners on it (not even artificial)

2. romaine lettuce at least 3 leaves a day. I love those triple washed romaine hearts that come 3 to a bag. I don’t even make salad with them.

3. cherry or grape tomatoes 3-5 daily. These small tomatoes are so convenient. Otherwise I consume ½ large tomato a day.

4. broccoli 2 cups every day. This is a super veggie a must for every woman!

5. carrots 2 daily preferably with green tops still attached so you know that they are fresh and full of nutrients!

6. almonds 7-10 raw (not roasted) daily

7. red bell peppers 3 “strips” a day. Usually one will last for 3 days.

8. parsley one fresh small bunch per week.

9. cucumber one per week.

10.sweet potato one per week

11.eggs 2 per week

12.tofu 1 box Mori-Nu per week; 2 Boca burgers per week.

13.brown rice and wild rice 2 cups per week

I have received so many requests to discuss the difference within carbohydrates. With the T-Tapp System, I usually classify carbohydrates into two different categories: Man-made carbs (not so good) and carbs created by God (good). When I advise people who are trying lose a clothing size or more to control their carbohydrate intake (don’t eliminate them) - I am speaking about “man-made carbs”. For those who are not familiar with this program, let me explain.

Have man-made carbs on Monday - then on Tuesday and Wednesday eliminate them. Instead consume soups, salads, meat and vegetables. On Thursday allow man-made carbs into your food plan but omit them on Friday and Saturday. Keep repeating this plan with two days “off” inbetween each “man-made” carb day. It you are trying to lose more than 2 clothing sizes, then adjust this type of consumption to three days off for the first month. After four weeks, then reduce the “man-made” day off by one. Ultimately you will be able to have “man-made” carbs every other day (without guilt) and your body will not convert/store them as fat! So when special events come (ie: vacation, holiday treats, etc) you can consume those “forbidden carbs” every day for up to four days without disaster! Just return to the original 2 days off/1 day “man-made” for a week or two. Then get back to every other day. You never have to deprive yourself again!

Here are some examples of “man-made” carbohydrates: bread, bagels, pasta, crackers, pretzels, cookies, candies, and most breakfast cereals. All of those processed “energy bars” and granola bars come within the man-made classification as well. Check those “diet meals” too - if 50% or more of the total calories come from carbs, then classify the meal as a man-made carb.

Samples of carbohydrates created by God are vegetables, fruit, oatmeal (whole oat - not the instant stuff), brown/wild rice, and spelt. The exception to this is corn and white potatoes. Think about it—how do you fatten a cow quickly? With corn! The same happens with people, so until you reach your weight maintenance goal, consume corn and/or white potatoes on “man-made” carbohydrate days. Be careful with fruit - over consumption can be converted to fat. I like to refer to fruit as being God’s “candy”. Always consume atleast two colors of vegetables every day for optimal function of your body to achieve weight management. In fact, I consume one to two fruits a day only after I consume two colors of vegetables.

Controlled carbohydrate consumption combined with the T-Tapp workout will give you even faster results because your body will utilize its glucose reserves even when not working out. (ie: Kreb cycle @ resting rate). The T-Tapp workout quickly rebuilds the primary body functions that process carbohydrates - such as the kreb cycle and citric acid cycle. I designed the workout to quickly rebuild metabolic rate and internal muscle density - (primarily the spinal insertions) as well as rebuild the lymphatic system for optimal elimination. The T-Tapp Workout does a lot more that just burn fat and calories!

We all need carbohydrates for energy - they are not “bad” for us. In fact, research at John Hopkins confirms that women need to consume atleast 55% carbohydrates to maintain proper bone density. We just need to consume more of the “god-made” carbohydrates and increase our internal muscle mass (via the T-Tapp Workout) so that we have better utilization and less conversion to fat. And for those who are interested, the T-Tapp Workout promotes bone density because it is “weight bearing” even though it doesn’t use weights!!

Update on chocolate: Sue has “researched” and discovered some of the best chocolate ever. It is produced by “The Endangered Species Chocolate Company” and can be found at most health food stores. The dark chocolate (my favorite) bars are dairy free. Sue loves the milk chocolate bars and Casey loves the white chocolate bars. They have many different mixes (ie: mint, cracked espresso beans, toasted almonds, cranberries, etc) and each bar benefits a certain endangered species. Now you can enjoy your chocolate - even feel “justified” - with consumption helping our wildlife friends. I think my staff and I have tried all of their chocolate bars during the week of magazine deadline (thank goodness I take Nerve & Osteo Support by Country Life - 1-888-929-0634 @ 10% discount and free shipping) I thought you’d like to do your own taste test - atleast you will consume good chocolate that has nothing but pure natural ingredients in each bar (no paraffin) - at a much lower cost than imported premium chocolate. Check out their website @  HYPERLINK "http://www.chocolatebar.com 

Kiwi

All of us try to maintain moderation with our food intake but counting calories and diligent exercise are only part of the picture. When selecting food we should consider the nutritional density of it, not just the calories of it. I know that some of you have heard the term “empty calories” used as an adjective for many man-made carbohydrates -( ie: chips, candy, cakes, etc.) but even “real food” has variables. Not all fruits and vegetables are created equal. Some have more nutritional benefits than others per calorie. This is why counting calories alone doesn’t work when trying to attain weight control. This is also why we must eat a variety of foods so that we meet our bodies nutritional needs. When selecting daily food intake, we need to consider the total nutrition of the item as well as its category whether it be a protein, carbohydrate, or fat.

Nutritional density is the measure of a food’s nutritional value relative to energy intake and serving size. Portion size doesn’t necessarily correspond to the amount of nutrients supplied by that food. Large amounts of some foods must be consumed in order to supply an adequate level of nutrients and sustain energy levels. However, you can eat a small amount of some other foods and enjoy great nutritional benefits. Ounce for ounce, foods with high nutritional value are packed with vitamins, minerals, fiber and additional beneficial elements like antioxidants. Learning to identify and include nutrients dense foods in your daily diet can boost your overall health and the health of your family.

Recent research by Dr. Paul Lachance of Rutgers University in New Brunswick, New Jersey, compared the nutritional contents of 27 popular fruits. Kiwifruit emerged as the most “nutrient dense” even when compared with such nutritional standouts as bananas and oranges. It doesn’t give you concentrations of just one or two nutrients. Kiwifruit brims over with a full range: vitamin C, potassium, vitamin E, folic acid and fiber, to name a few. This juicy, bright green fruit also is an excellent source of antioxidants - agents that inhibit or retard harmful oxidation levels in your cells. In this process, antioxidants guard against the wear and tear of stress, heart disease, cancer and other illnesses. Given its modest size, kiwifruit is a nutritional dynamo.

A serving of two medium-sized kiwifruit contains more vitamin C than an orange. Vitamin C is a powerful antioxidant which helps arrest the damage done by free radicals, which are natural by-products of stress and exposure to pollution. Vitamin C intercedes before free radicals can harm your cells and, subsequently, your immune system. It also promotes healing of wounds and helps your body absorb other nutritients, like iron.

Kiwifruit is also a source of vitamin E, another antioxidant. Vitamin E has been known to help prevent heart disease and my have a role in reducing the narrowing of the arteries leading to your heart. Many sources of vitamin E are high in fat, but a serving of kiwifruit contains only a single gram.

As we strive to create a healthy lifestyle that includes regular exercise and smart food choices, look to kiwifruit as a refreshing source of potassium. Its juicy texture is perfect after a workout or race, and kiwifruit’s potassium concentrations help regulate blood pressure and keep the fluid in your cells balanced after any exercise.

Many athletes rely on the potassium contained in bananas to help them avoid muscle cramping after exercise. Kiwifruit offers a refreshing alternative source of this nutrient. Since kiwifruit also contains carbohydrates, necessary fuel for active muscles, it’s terrific for anyone who exercises -

from serious athletes to those who just enjoy being fit. That’s especially true in summertime as activity levels increase and an extra boost of energy is welcome.

Kiwifruit has no cholesterol and is a good source of fiber. Its low Glycemic Index (a measure of how quickly foods affect glucose levels in blood) makes it also suitable for those with diabetes.

Bananas are high glycemic.

Craving a sweet snack without the guilt? Kiwifuit is every dieter’s delight. With its distinctive sweet-tangy taste, it’s a natural treat that’s both satisfying and easy to eat on the run. Simply eat whole, or peel and eat or cut in half and scoop with a spoon. I think that it tastes like a combination of pineapple and banana.

Kiwifruit is also superb for restoring blood sugar levels slowly first thing in the morning or when they sag mid-afternoon. This is the only fruit that I can eat without adding raw almonds to control the blood sugar. I usually eat two kiwi at 3 or 3:30 pm. I’ve even pre-sliced them and freeze them for mini-“popcicles”

I think that all fruits and vegetables are good for us - some just have higher nutritional density than others. Just make sure to eat a variety to cover all of your body’s needs. I like to refer to fruit as being God’s candy - try to limit your portion to two servings a day. (ie: two kiwifruit equals one serving; one apple equals one serving) Moderation is the key - excess fruit can easily be converted to fat. Also, try to “eat” your fruit instead of “drinking” it so you get all the nutrients plus fiber Don’t just drink “shakes”, skip meals and supplement. Supplement means just that - “to supplement” real food. Last of all, with real food always consider quality (nutritional density) not just quantity and you will not only attain successful weight control but have higher energy and better health.

Till next week - enjoy good food! I do!! Teresa

Surprise! A recipe to try: Fresh Fruit Kebabs with Honey Citrus Dressing

1 Tbsp. lemon juice

1 Tbsp. honey

Kiwifruit, peeled and cut into chunks

Strawberries, hulled

Small bunch red or green grapes

Mix the lemon juice and honey in a small bowl Prepare the fruit and

thread onto skewers. Serve fresh, drizzled with citrus honey

dressing. Makes 4 servings. (I sometimes add a little Grand

Marnier to the citrus honey dressing -yum!) Enjoy!

A posting of an overview:

Carol, correct me if I'm wrong, but basically the God Made/Man Made diet

works like this:

For 3 (or 4) days you eat only God Made foods. On the 4th (or 5th) day you

can eat Man Made food. IE: whatever you like, but obviously not

obsessively.

God made foods are:

all fruits and vegetables, meats, poultry, fish, unprocessed-whole grains.

Man Made foods are:

all processed foods. Plus corn, potatoes (even though these are natural

foods they are very high on the glycemic scale).

I will be spending a bit of time reviewing Teresa's newsletters over the

next few days and sharing what I find.

Nora

Carol’s reply:

Yes, you are basically right Nora. But some people think Quaker Oats are GM and they are very processed as is white rice but brown rice is fine. I do four days on 1 day off. It seems better for me to loose on. Popcorn fits in with corn on the MM scale.

You can eat what you want on day 5 but you won't want to go over board

because of the great results you get.

Carol

Various Postings..

1st postings are in blue and responses are in red.

I love salad... I suppose salad dressings are MM so is Oil & Vinegar

okay? Also, I heard that Safflower Oil is better for you than

Olive... anyone know?

Thanks,

Marlee

Olive oil is very healthy or you and it's the only oil I allow in my house.

I use it in everything, even things like cookies (which of course are not

GM).

Nora

I haven't had time to read all the responses or had time. I would

really like to know about drinks! I understand about the food, mostly I would like to know about drinks. What is soy MM or GM? Anyone wanna

help me out?

Hi ya Ashley....

Its so great to "see" you in here....

I adore your t-tapping forum posts...and Ewan of course...

Soy is a processed food, so it therefore is in the MM group. That is my interpretation anyways...Let me go and do some research on beverages for you...But the only fluid I can think of that is not GM is water...makes sense eh

Any luck findings a back pack yet?

Gwen

Hi Ladies,

I just had a question in regards to Pork and Pork products. When Teresa started Denise on the GM/MM way of eating she said she could have lean meats but to cut out all Pork and Pork products.

I thought Pork was supposed to be the other white meat? My family and I don't eat much of it but I was wondering why Teresa told Denise to cut it out of her diet.

Thanks for any info!

Mary Ann

Mary Ann,

If I recall correctly, Denise is a Type A (like me). Type As and ABs don't handle pork well. Pork is very acidic. Teresa said that we can eat pork on occasion (even less than beef), but when we do eat either beef or pork, to have no animal protein on the subsequent day. Bs can eat pork, and Os do well with animal protein in general. Basically, As and ABs have good lymphatic systems, but sluggish elimination systems, so meat, such as beef and pork, tends to sit in the intestinal tract.

Teresa's tips put things in perspective better than the advertising slogans and the food pyramids. From someone who is now applying these principles, I can tell you that it works well for me!

Note: This week has been one of those "Gimme chocolate and no one gets hurt weeks!" and I love it! I saw one place on the Internet where someone wrote, "It's just that I've realized the act of giving candy to a woman watching her weight is akin to handing a pyromaniac a gift-wrapped box of matches. Very little good is going to come out of the gesture!" ROFLOL!!!

Judy

Grapefruit

1. Grapefruit ­ every a.m., at least 3 sections (not juice - you need the fresh fruit) and no sweeteners on it (not even artificial)

In following up with last week’s tip on food, I want to emphasize why it is important to start each day with some fresh grapefruit. Primarily it is for enzymes and fat emulsifying. The whole fruit ­ pectin, pulp, and fibrous content are important. Don’t alter it with any artificial sweeteners or sugar.

Grapefruit also helps the digestive system stay “regular”. When I travel in airplanes. I usually take peeled grapefruit sections in a ziplock bag to eat on the plane (better for you than pretzels!) and pack an additional grapefruit for the next morning.

Grapefruit sections are also great for snacking during that tough time of 3-5 p.m. or when craving “sugar”. The tart taste will satisfy both sweet and sour taste buds (Biology 101) and fruit glucose hits the bloodstream quickly. I usually take 1 or 2 alfalfa capsules during this time to get plant “protein” in my blood at the same time.

Message to Nora about bread.

Hello Nora,

How are you today? Ezekiel bread is man made, but its better to eat that than it is to have regular white or wheat bread. Spelt bread can be eaten in the same manner.

Manna bread is alright to eat anytime because it is not cooked, just sprouted. Therefore it is more like eating a vegetable than a bread.

Oatmeal is considered god-made, but if you are an O blood type it does tend to fatten you up just as a breakfast cereal would. O blood types gain more that other types with breads and grains. If you are going to eat an oatmeal make sure that it is the kind you have to slow cook for about 5 minutes, not the instant type. The reason is because the instant type has extra additives and preservatives.

I hope that this helps you out. Thanks so much.

Wow Lots of Idea’s for food!

This is from a thread on the T-Tapp forum.

I have been doing the GM/MM for a couple of weeks, and here is a sample menu of what I have been eating

Breakfast - egg white omlette with broccoli and onion, cooked in one tablespoon of olive oil. I eat this every single day, but I am a stay at home mom, so it's easy for me to prepare it in the morning. My sister, who also does GM/MM works, so it is a little more difficult. An alternative is Ezekial bread, which you can find in any health food store. It is made from sprouted wheat and all kinds of grains, and is really quite good. You can have a piece of bread and some fruit.

Lunch - Green salad with olive oil and lemon juice. Another good choice is tuna mixed with a little olive oil and lemon. You can make a sandwich on ezekial bread if you want.

Dinner- is easier - lean meat such as chicken or turkey breast, sauteed with vegetables and some brown rice. I made brown rice last week and mixed it with some kidney beans and all-natural salsa, and this was very good as a vegetarian alternative.

A really great snack is roasted soy nuts mixed with some dried cherries. I found dried cherries at the health food store and just a handful really satisfies my sweet tooth. I highly recommend them.

Although this type of meal plan takes more thought and maybe is a little more labor intensive than we are used to, it really is a healthy way to eat, and if I eat this way during most of the week, I feel somewhat justified splurging a little on the weekends.

Hope this helps!

I have lost 30 pounds with this program. You basically eat anything GM for 4 days then MM for one. I go all out on MM days, pizza, hamburgers with buns toast and eggs. On GM days it is different. But I eat all I want. Here is todays.

breakfast: 2 eggs scrambled white and yolk

4 slices of bacon

morning snack was an apple

lunch was carrots, celery, and a salad

snack was grapes

supper is chicken, peas, and watermelon. I am not resticting what I eat I am full. As you can see I try to get in more veggies than fruit. Also as Teresa says try to get in at least 2 different colors of veggies in a day.

I am loosly following the GM/MM diet.

I also have the "God's Diet" book.

I have lost 10 pounds in the past 2 weeks...and I've cheated alot.

I try to stay GM for the best of the week and then eat pretty much what i want on the weekend.

breakfast for me is always a 2 egg omelet with either bacon or ham inside and some kind of cheese. i also fry it in real butter....and i use whole eggs.

my snack when i get hungry 3 or 4 hours later is usually a half-cup or more of cold peas. (i love them partially frozen)

lunch is a big salad with hidden valley ranch dressing (only 1 carb./serving...one of the lowest!)

as soon as i'm hungry again i eat a banana or apple.

supper is chuck roast or pork roast or chicken...some kind of meat...or fish...and as much as i want! 2 veggies with real butter and sea salt. and another salad.

if i've been a good girl all day i might have something sweet around 8 pm.

(a scoup of ice cream or a hershey's kiss, etc...just no cake or cookies)

i've not held back any on quantity.

soak my veggies in real butter!

eat whole eggs.

if i feel the need for some kind of chip type snack i eat pork rinds (the only chips with 0 carbs.)

my main objective is to stay away from breads and pasta, cereal and cookies, cakes and pies....i think that has made the biggest difference cause i was overloading on those things.

the weight is falling off easily.

i try to drink 2-3 quarts of water every day and i'm not even exercising.

I'm still waiting on my t-tapp tapes, due to a mix-up...she said she sent them UPS today...so hopefully soon....

I've done Atkins, and the GM/MM really is quite different. It emphasizes eating lean meats and whole natural foods, as close to their natural state as you can. Nothing processed or manmade (such as bread, pasta, cakes, cookies, cereal, etc. and no starchy veggies like potatoes or corn). DH and I eat GM 6 days a week, and MM a day (which we liberally define as from 6 pm Saturday to 6 pm on Sunday, with a little extra allowance this week for Superbowl Sunday).

DH and I are both Type A blood types, with O tendencies, so we do well with chicken, fish, and lots of veggies. Although I like variety, I try to focus on spicy, interesting food, and often have similar things, and save the variety for the MM day (just my personal way of staying on track, not necessarily the best for others).

We eat 4-6 maxi-snacks or mini-meals a day. I have a few slices of grapefruit, or some other fruit before work. For breakfast, I have a vegetarian bean pie that we make in advance. It has red kidney beans, white kidney beans, sometimes soy beans, brown rice, soy cheese, onions, jalapenos, chili pepper, and other spices. Often I have sweet potatoes (heated out of a vacuum packed can) and steamed broccoli with this. I usually take everything to work and heat it in the microwave there. Later, I may have raisins, some other fruit, and raw almonds. If I'm really hungry, a little more bean pie or some veggies.

Lunch is often spinach, greens with hot red peppers, and chicken; or sweet potatoes, broccoli, and chicken, fish, or shrimp; or kidney beans, garbanzo beans, peas, broccoli, cauliflower, red peppers, and hard boiled eggs. Afternoon snack/meal is raisins with almonds and later peanuts (with alfalfa, because peanuts are acidic and hard on Type As). Sometimes golden delicious apple, pear, date, or banana.

Supper is a light meal, because I'm often not hungry. Usually chicken or fish, 2 colors of veggies, and raisins for dessert (feeds my sweet tooth).

I often don't have another meal after 5 or 6, but if I sense an energy dip or get hunger pangs, I will have raisins, almonds, and/or pecans. I just try to keep it light.

Experiment to see what you ideas you have and what you like. Enjoy!

I'm not sure about Teresa's GM list, but in the book "God's Diet" there are 2 cereals listed in the 'swing' list...not to be eaten regularly, but ok once in a while.

they are Grape Nuts and Shredded Wheat.

i eat most cereals without adding sugar, but they are two that i have to load with sugar to eat, so they are out for me.

i had to switch my breakfast to making a 2-egg omelet with cheese and bacon or ham.

it's a little more work, but better than what i used to eat EVERY morning for breakfast...warm cinnamon roll and ice cream with my coffee. YUM!

Here are some quickie breakfast idea's i did when i worked the 9-5 job...

nutty frozen banana- cut banana in half lengthwise. spread chopped nuts on a piece of wax paper. Roll banana in nuts, carfully pressing nuts into banana. Roll up the banana in the wax paper and freeze. This has 15 g of carbs. You could also dry slivered almonds:)

If you have a crockpot...which if u don't i stongly urge u to get one, they are the working persons dream! Anyway the night before fill the crock with oats, rice, grits, millet or any grain or combination of grains. Add water, (any fruit combo...apples and rasins, peaches and pears, etc...)and vanilla. A general guideline is 3 cups of water to 1 cup of grains. You may have to change this, according to your taste.

I also would make a quiche recipe...and fill muffin tins with the recipe. I left out the crust part. Id cook it then cool and put the little quiches in zip lock bags and grab one on my way out the door. I can give u that recipe if u want.

I have a home made granola recipe that i eat with my soy milk, i can post that too if u want.

If you like Couscous I have a breakfast couscous recipe.

Fruit crips are also good to make and have for b'fast...Yup i have tons of Crisp recipes...even have a Peanutty Apple crisp that gives u Protein and Carbs...

Recipes by RainboWoman:

I'm the recipe queen...Most of these recipe comes from my Lean and Luscious book...

Granola~

4-1/2 oz rolled oats, uncooked (1-1/2 cups0

1/2 oz slivered almonds

1-1/2 tsp ground cinnamon

2-3 tbs honey or maple syrup

1/2 tsp almond extract (pure)

1/2 tsp cocunut extract (pure)

1 tsp vanilla extract (pure)

2 tbs vegetable oil

1/4 cup apple juice (unsweetened)

Preheat oven to 300 degrees.

In a large bowl, combine dry ingred, Mix well.

In small bowl, combine wet ingred. Drizzle over oats. Mix well until all ingred are moistened.

Bake 20 min. Stir granola and return for 5 min. Stir again and return for another 5 min. Cool in pan, stirring occasionally. Store in airtight container. I also have added dried fruit such as rasins, dates, apples, cranberry, bananna etc...

______________

Peanutty Apple Crisp~

4 small sweet apples, peeled and chopped

1 tsp ground cinnamon

1/2 tsp nutmeg

2 tsp vanilla extract (pure)

2 tbs honey (it called for sugar...but i like to use honey)

1/4 cup peanut butter (i use the natural kind)

1-1/2 tbs butter

3 oz quick cooking oats, uncooked

Preheat oven to 350

In med. bowl combine apples, cinnamon, nutmeg, vanilla and honey. Toss until well mixed. Place in a 9 inch pie pan that has been sprayed.

In aucepan, melt peanut butter and margarine over low heat, stirring until smooth. Remove from heat and stir in oats.

Sprinkle oats mixture over apples. Bake, uncovered, 30 min, until crisp.

This taste good with plain yogurt mixed with a little honey and vanilla as a cream topping. Or if used as an evening dessert i like frozen yogurt on the top:)

______________________________________

Breakfast couscous~

1/2 cup milk (since switching to soy milk, thats what i will use next time for this)

1 tsp vanilla extract

2 tsp maple syrup

3 tbs rasins

1-1/2 oz uncooked couscous (1/4 cup)ground cinnamon to taste

In a small saucepan, combine milk, vanilla, maple syrup, and raisins. Heat, stirring constantly, until hot and steamy. Do not boil. Stir in couscous, cover and remove from heat. Let stand 5 min. Sprinkle with cinnamon. Sometimes i top with a little butter and extra syrup.

------------------

I cant find my fav. quiche recipe...i'll keep looking... But u can use any quiche recipe...just omit the crust and put in sprayed muffin tins..it does take less time to cook tho...so watch tops and when lightly brown take out.

i have tons of recipes...so if ur interested in anything, chances are i have a recipe for it lol

oh heres one more b-fast one...

Pennsylvania Dutch apple spoon omelet~

2 eggs

1/2 cup applesauce (i have crock pot recipe i use for this)

1 tsp vanilla extract (pure)

1/4 tsp almond extract (pure)

1/4 tsp ground cinnamon

1 tbs honey (called for sugar)

Preheat oven to 350

Combine all ingredients in a small bowl. Beat with a fork until blended. Pour mix into a small baking dish or oven-proof bowl that has been sprayed with a nonstick cooking spray. Bake, uncovered 30-35 min.

I like this with an onion bagel...tho that would be a man-made carb. Maybe that whole wheat bread from the health food store someone mentioned.... I also like cheese on it...put it on top the last 10 min of cooking or so...

Happy eating......!

By: acox68

Beans and Rice Ole

2 cups cooked brown rice

1 15.5 oz. can kidney beans

3/4 cup salsa

1/4 cup fresh minced parsley

3/4 cup shredded cheddar

combine rice, beans, salsa, and minced parsley in a medium bowl. Transfer to a 2-quart baking dish. Sprinkle with cheddar cheese and bake in a 350 degree oven for 20 minutes or until the cheese melts.

Thought cheese was man made? Here’s info...

Cheese is god-made (from the book) but it is on the swing list and is only supposed to be used sparingly because of the concentration of calories. Same with cream cheese, cottage cheese and sour cream. Really the four main no-nos are sugar, flour, cornstarch, and corn syrup.

Is canned vegetable soup considered God made or man made? I have read that soups are ok on God made days but I didn't know if they are suppose to be homemade. All of the ingredients listed on the can are on the God made list but I don't know if it should still be considered man made since it is in a can and the vegetables are not entirely in their natural state. I'd appreciate any info!

With all the additives and sodium in canned soup, plus some of the creamy bases, I would not eat these on a GM day. If you make soup yourself with meat, veggies, broth base, etc, that would be ok, in my opinion.