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Ingredients

  • 1 8-inch whole wheat tortilla
  • 1 Tbsp. ground flax seed
  • 2 Tbsp. pizza sauce
  • Several spinach leaves or chopped broccoli
  • 1 slice fat-free cheese
  • 1 Tbsp. part-skim mozzarella, shredded

Directions

  1. Mix pizza sauce and ground flax seed in small bowl.
  2. Spread pizza sauce mixture on the tortilla.
  3. Top with a layer of spinach or broccoli.
  4. Place cheese slice—cut into 4 strips—across the greens.
  5. Sprinkle mozzarella cheese on top.
  6. Microwave on high until the cheese is just melted, about 20-25 seconds.
  7. Roll up the tortilla and slice into pinwheels. Let cool and pack in lunchboxes.

Nutritional Analysis

Servings: 1 wrap
Calories: 270
Fat: 8 g
Saturated Fat: 4 g
Cholesterol: 20 mg
Sodium: 700 g
Carbohydrates: 28 g
Dietary Fiber: 6 g
Protein: 18 g

Recipe provided by Meridan Zerner, MS, RDN, CSSD, LD, CWHC, Cooper Clinic Nutrition.

Ingredients
  • 1/2 cup 100% tart cherry juice
  • 1/4 medium banana
  • 1/2 cup vanilla (or plain) almond milk
  • 5 ice cubes
  • 1 3/4 tsp. vanilla extract
  • 1/2 tsp. honey
  • 1/2 scoop vanilla whey protein powder
Directions
  1. Combine all ingredients in a blender. Blend until smooth.
Nutritional Analysis (serves two)
Calories: 193
Fat: 2 g
Saturated fat: 0 g
Cholesterol: 20 mg
Sodium: 145 mg
Carbohydrates: 36
Dietary Fiber: 1 g
Sugar: 30 g
Protein: 8 g

Recipe provided by Meridan Zerner, MS, RDN, CSSD, LD, CHWC, Cooper Clinic Registered Dietitian Nutritionist

Ingredients

  • 1 ripe medium banana
  • 1 cup vanilla nonfat Greek yogurt
  • 1/4 cup fresh orange juice
  • 1/4 cup wheat germ
  • 1 cup ice cubes
  • 1/2 cup water
  • 1 cup sliced frozen or fresh peaches

Directions

  1. Cut banana into chunks.
  2. Add water, orange juice, banana, wheat germ, yogurt and peaches in a blender.
  3. Add ice cubes.
  4. Blend until smooth.
  5. Serve immediately in tall glass.

Nutritional Analysis
Calories: 204
Fat: 2 g
Carbohydrates: 41 g
Cholesterol: 2.5 mg
Sodium: 56 mg
Fiber: 4 g
Protein: 9 g
Yield: 2 servings

Recipe provided by Meridan Zerner, MS, RDN, CSSD, LD, CHWC , Cooper Clinic Nutrition

Ingredients

  • 1 cup oat flour (you can pulse dry rolled oats to create your own oat flour)
  • ½ cup creamy peanut butter
  • 4-6 pitted dates, chopped
  • ¼ cup chopped dark chocolate or dark chocolate mini chips
  • ⅛ tsp. sea salt
  • 1 scoop of vanilla flavored whey protein powder

Directions

  1. Blend all ingredients together in a food processor until combined well.
  2. If consistency is dry and crumbly, add 1 Tbsp. of milk, almond milk or soy milk until mixture sticks together without being overly “wet.”
  3. Roll into bite-sized balls.
  4. Store in refrigerator for up to one week.

Nutritional Analysis
Serves: 16 | Serving Size: 25 g
Calories: 110
Fat: 6 g
Saturated fat: 1.5 g
Cholesterol: 5 mg
Sodium: 45 mg
Carbohydrates: 11 g
Fiber: 1 g
Protein: 5 g

Recipe provided by Cooper Clinic Nutrition Services.

Ingredients

  • 3 cups orange juice
  • 1 cup frozen strawberries
  • 2 cups sparkling mineral water
  • Ice cubes, as desired

Directions

  1. Add orange juice, sparkling water and strawberries into blender.
  2. Puree in blender.
  3. Pour over ice cubes.

Nutritional Analysis
Calories: 56
Protein: 1 g
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Fiber: 0 g
Sodium: 2 mg

Recipe provided by Cooper Clinic Nutrition

Ingredients

  • 1/4 cup granulated sugar
  • 1/3 cup loosely-packed fresh mint
  • 1 fresh pineapple, cut into 10 slices
  • 2 1/2 cups fat-free or low-fat frozen vanilla yogurt
  • Mint leaves for garnish

Directions

  1. Combine sugar and mint in food processor. Blend until mint is well incorporated into sugar.
  2. Transfer into a small bowl, cover and refrigerate until ready to serve.
  3. Heat indoor or outdoor grill to medium heat. When grill is hot, spray with Pam Grilling Spray® or similar product. Place pineapple rings on grill and cook approximately two minutes, or until fruit begins to caramelize.
  4. Using a metal spatula, turn slices and continue to cook until fruit is browned slightly on second side, another 1-2 minutes.
  5. To serve, top each slice pineapple with 1/4 cup frozen yogurt and 1 teaspoon mint sugar. Garnish with fresh mint leaves.

Nutritional Analysis
(Serves: 10; Serving size: 1 slice pineapple, 1/4 cup vanilla yogurt and 1 tsp mint sugar)

Calories: 96
Fat: 0 g
Saturated Fat: 0 g
Protein: 1 g
Sodium: 10 mg
Carbs: 25 g

Note: Grilling fruit (not just pineapple), caramelizes the natural sugar in the fruit and makes the fruit taste even more sweet and richly flavored. Pineapple is an excellent source of vitamin C; a water-soluble vitamin that is also an antioxidant and protects cells against free radicals, molecules that can cause cell damage and play a role in heart health, cancer and other diseases. This recipe for grilled pineapple also includes mint, a natural digestive and a terrific low-calorie flavor enhancer.

Recipe provided by Kathy Duran-Thal, RDN, LD, and Cooper Clinic Nutrition.

Ingredients

  • 1 cup Orgain® Organic Almondmilk, unsweetened
  • ½ scoop BiPro Elite® protein powder
  • 1 cup mixed frozen raspberries & blackberries
  • ½ small frozen banana, sliced
  • ½ cup fresh spinach
  • 1 Tbsp. chia seeds
  • 2 Tbsp. fresh orange juice (optional)
  • Splenda® to taste (optional)

Directions

  1. Add all ingredients to a blender.
  2. Blend until smooth.


Nutritional Analysis
Yield: 1 smoothie | Serving Size: 1 smoothie
Calories: 340
Fat: 14 g
Saturated Fat: 0 g
Protein: 24 g
Fiber: 16 g
Carbohydrates: 57 g

Recipe provided by Cooper Clinic Nutrition.

Ingredients

  • 3 cups Kodiak Cakes™ Protein Oats
  • 1 cup sliced almonds
  • 1 cup pumpkin seeds
  • 1 cup hemp seeds
  • 2 tsp. cinnamon
  • 1/8 tsp. salt
  • 2 Tbsp. canola oil (you can substitute with olive oil or avocado oil)
  • 1/3 cup honey
  • 2 tsp. vanilla extract
  • 15 dried apricots, diced

Tip:
Serve over Greek yogurt along with fresh berries for a high protein breakfast.

Directions

  1. Preheat oven to 350°F.
  2. In a large bowl stir together oats, almonds, pumpkin and hemp seeds, cinnamon and salt. Set aside.
  3. In a small bowl stir together oil, honey and vanilla; pour over oat mixture and stir to coat thoroughly.
  4. Spread mixture in an even layer on two 15 x 12-inch baking sheets that have been lined with parchment paper.
  5. Bake for approximately 20 minutes, stirring three times during baking time.
  6. Cool mixture in pan before adding diced apricots.
  7. Store in an airtight container for up to one month.

Nutritional Analysis
Serves: 28 | Serving Size: 1/4 cup
Calories: 159
Sodium: 43 mg
Fat: 9 g
Fiber: 3 g
Saturated Fat: 1 g
Carbohydrates: 8 g
Protein: 6 g
Added Sugar: 0 g

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services.

Ingredients

  • 1 cup Kodiak Cakes™ Protein Oats
  • 1/4 cup chia seeds
  • 1/4 cup flaxseed, ground
  • 1 Tbsp. honey (slightly warmed in microwave)
  • 1 tsp. vanilla
  • 3/4 cup peanut butter (crunchy or smooth)
  • 3 Tbsp. dark chocolate (>72% cacao)

Tip:
Warm honey will slightly melt the chocolate pieces. The goal is not to melt the chocolate completely but soften it slightly.

Directions

  1. Line a cookie sheet with parchment paper. Set aside.
  2. Place chocolate in a plastic baggie and zip to close. Using a soft mallet, break the chocolate into small pieces.
  3. Mix all the above ingredients together in a medium bowl, stirring well to combine. Chill the mixture in the refrigerator for approximately 30 minutes.
  4. Remove bowl from the refrigerator and roll mixture into 14 balls.
  5. Place balls into a container, spaced out so they do not stick together. Cover and refrigerate until ready to enjoy.

Nutritional Analysis
Serves: 14 | Serving Size: 1 Ball
Calories: 214
Fat: 12 g
Saturated Fat: 3 g
Protein: 9 g
Sodium: 83 mg
Fiber: 5 g
Carbohydrates: 20 g
Calcium: 364 mg

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition.

Ingredients

  • 1 fresh grapefruit
  • ½ tsp. cinnamon
  • 1 Tbsp. Splenda ® Brown Sugar Blend

Directions

  1. Slice grapefruit in half.
  2. Place halves on baking sheet.
  3. In a small bowl, mix Splenda® Brown Sugar Blend and cinnamon.
  4. Sprinkle grapefruit halves with mixture.
  5. Place under broiler in oven until lightly browned.
  6. Remove from oven and serve warm.

Nutritional Analysis
Serves: 2 | Serving Size: ½ grapefruit
Calories: 53
Fiber: 1 g
Fat: 0 g
Protein: 3 g
Saturated Fat: 0 g
Sodium: 2 mg
Cholesterol: 0 mg
Carbohydrates: 13 g

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition.