Dieting is hard. The less fat you eat, the more weight you will lose.
WRONG!
I followed the above rules and did nothing but gain weight for 20 years. What a lie!
Then I discovered the truth, through Bruce Fife's book, EAT FAT, LOOK THIN, and now I'm losing weight at a slow, but absolutely easy pace.
SECRET ONE:
The truth is that our bodies need fat, but the RIGHT type of fat and not the hydrogenated oils and margarine that you buy at the grocery store. They will make you fat! I used to be on different diets constantly because I was always hungry and then when I broke the diet (usually less than one day), I'd eat like a pig and feel guilty. The right type of fat is required by our bodies for nutrition, taste and a feeling of satiety that lasts. According to Fife, unhydrogenated olive oil and coconut oil are both excellent oils, however coconut oil is unique in that your body burns it like a protein.
SECRET TWO:
Processed sugar and white flour have the unpleasant effect of creating cravings. That's because when your body assimilates processed sugar it's satisfied for about 1/2 hour and then says, "Hey, wait a minute. Where's the nutrients! Feed Me!" After one week on the virgin coconut oil diet, I didn't miss sugar.
SECRET THREE:
An article in The New England Journal of Medicine talks about a chemical created by your own body, ghrelin, which increases appetite and slows metabolism during times of fasting or dieting. Ghrelin is the likely cause of the vicious cycle in overweight people, causing them to be hungrier and hungrier as more weight is shed. So what is a natural food that discourages your body from producing Ghrelin, thereby dampening your appetite? GRAPEFRUIT. This is the explanation why half a grapefruit at mealtime is helpful to many people in losing weight.
Furthermore:
1) Elevated Serotonin levels suppress appetite.
2) So foods containing tryptophan will elevate your serotonin levels to help control your appetite.
Natural foods containing tryptophan (which helps control appetite) are: turkey, chicken, yogurt, bananas, unripened cheese, sunflower seeds. Eating these items with whole wheat or pumpernickel bread enhances the tryptophan. Another food that suppresses appetite is fish. Ironically, fish has been shown in studies to also help with weight loss. And salmon, tuna and sardines contain other beneficial nutrients such as fish oil and calcium.
I personally like drinking water with a squeeze of fresh lemon juice. Tomato juice is also good. Adding a little clam juice to tomato juice, plus a squeeze of lemon juice and pinch of cayenne, makes for a tasty between-meal beverage that's quite satisfying. Blueberry juice is another beverage that satisfies your appetite and is high in antioxidants as well.
SECRET FOUR:
Sometimes it's not how the body feels, but your psychological attitude. A great website for addressing the "mind's" point of view (plus more) can be found at "100 Weight Loss Tips/Weight Loss Tips for Diet Failures":
I'm ecstatic!
Basically the coconut diet requires you to eat virgin coconut oil [1-2 TBSP] each meal, whether you cook with it or eat it plain, and no other oils at all except for virgin olive oil. Absolutely no soy, no sugar and no white flour is allowed, but Fife claims that our bodies are addicted and on the coconut oil diet you'll find that your body won't crave them. You eat three meals a day including lots of vegetables (cooked or raw), meat (fat's ok), dairy (whole milk, etc.) and fruit. Plus you can find virgin coconut oil at any health food store. I thought that it sounded so incredible and hard to believe that I had to try it.
And it's working for me! I've lost weight (a pound a week) and my blood pressure went down!
Below I've included some of my own recipes that you're free to try.
*Of course I'm not a medical professional so it's always advisable to ask your doctor first before trying any diet.
Best wishes,
Carol
Hyacinths to Feed Thy Soul
If of thy mortal goods thou art bereft,
And from thy slender store two loaves alone
to thee are left,
Sell one, and with the dole
Buy hyacinths to feed thy soul.
-- Gulistan of Moslih Eddin Saadi
MY RECIPES
CONDIMENTS, DIPS, SAUCES & SPREADS
Permitted Condiments
mustard
Worcestershire sauce
horseradish
low sugar ketchup
honey (limited amount)
vinegar
miso and soy sauce
Yogurt Cheese (natural yogurt without pectin, etc. is best)
Strain nonfat yogurt through cheesecloth for 6-14 hours.
Homemade Mayonnaise
1/2 cup yogurt cheese
1/2 cup cottage cheese
3 TBSP coconut oil
2 TBSP virgin olive oil
1 medium egg
1 tsp white wine vinegar
¼ tsp powdered mustard
1/4 tsp garlic salt
1 TBSP + 1 tsp lemon juice
1/4 tsp sea salt
1/8 tsp of cayenne
(Blend well in blender. Lasts for 2 weeks refrigerated)
Quicky Mushroom Sauce
1) Fry 8-12 ounces of sliced mushrooms in 1/4 cup virgin coconut oil plus 1 TBSP virgin olive oil.
2) Add 1/4 to 1/2 cup chicken broth and a little sea salt.
3) ½ garlic clove, crushed
3) Cover and cook until tender.
4) Take out the mushrooms.
5) Stir 1-1 1/2 TBSP of whole wheat flour (or thickening substitute) into liquid.
6) Add 1/2 to 1 tsp of worchestershire sauce, 1/2 to 1 tsp of Kitchen Bouquet and salt to taste.
7) Stir until it thickens and then add the mushrooms back in.
Chicken Marinade
1 cup water
3 TBSP lime juice
2 TBSP soy sauce
½ TBSP Worcestershire
Hollandaise Sauce
1/2 cup butter
2 egg yolks
1/4 teaspoon salt
2 tablespoons lemon juice
few grains cayenne pepper
Melt butter in a double boiler over simmering water (low heat). Beat egg yolks well and add to butter, stirring constantly with a wire whisk or wooden spoon. Gradually add lemon juice. Cook, stirring, until thickened and hot. Add salt and cayenne pepper before serving. If sauce is too thick, add a teaspoon or two of hot water.
General Gravy
1/2 cup meat juice/drippings (fat gone) or broth
1/2 cup milk
1-1/2 TBSP whole wheat flour or thickener
1 tsp butter
1/8 tsp sea salt
1/8 tsp white pepper
pinch of nutmeg
Mix ingredients and bring to boil, stirring continuously for about 5 minutes or until it thickens.
White Sauce and Variations
2 TBSP butter
2 TBSP whole wheat flour or thickener
½ tsp salt
1 cup milk
Dash Tabasco sauce
Pinch of nutmeg
Heat on high until thickens.
White Sauce Variations:
Cheese: Omit nutmeg. Add 1 cup grated cheddar with Tabasco. Use on vegetables.
Chicken: Decrease salt to 1/4 tsp. Decrease milk to 1/4 cup and add 3/4 cup chicken stock. Use for poultry dishes.
Horseradish: Omit nutmeg. Stir in 1 TBSP prepared horseradish and 1 tsp Dijon mustard and Tabasco. Garnish with 1 TBSP chopped chives. Good on pot roast and beef.
Mustard: Omit nutmeg. Stir in 4 tsp Dijon and 2 tsp grainy mustard with Tabasco. Try on fish or pork chops.
BREAKFASTS
Cottage Cheese and Fruit
Creamed Salmon (1 serving)
1 Package of Smoked Salmon, cut into bite-size pieces
2 TBSP Yogurt cheese or Kefir Cheese
1/4 tsp horseradish sauce
Dip salmon in kefir and horseradish
Fish or Crab Patties (1 serving)
One 3-oz can of tuna (or 1/3 cup crab)
1 egg
2 TBSP minced onion
pince of white pepper
pinch of fish spice
1 TBSP coconut oil for cooking
Mix and cook in coconut oil until brown on both sides. Top with homemade mayonnaise.
Norwegian Cottage Cheese (Sardines) (3-4 servings)
1 cup low-fat cottage cheese
3.75-oz can sardines, drained
2 TBSP red onion, minced
white pepper to taste
Pinch of cayenne pepper
Eggs (1 serving)
2 poached (or hard boiled) eggs
Top with pat of butter or 1 TBSP of homemade mayonnaise
Egg Salad, curried (1 serving)
2 hard boiled eggs, lightly chopped
½ tsp minced purple onion
1 TBSP homemade mayonnaise
pinch of salt
pinch of white pepper
1/8 tsp Sharwood's curry (OR sprinkle of Paprika)
1 TBSP chopped cucumber
Deviled Eggs (3 servings)
6 eggs
1/4 cup regular mayonnaise
1/8 tsp sea salt
1 tsp vinegar
1 tsp prepared mustard
pinch of paprika to spinkle on top
1) Boil eggs. (2) Halve hard-cooked eggs lengthwise carefully to remove yolks 2) Mash yolks with other ingredients 3) Fill egg whites with mixture and sprinkle with paprika
SANDWICHES and FILLINGS
(Use Pumpernickel or Whole Wheat only)
Bell Pepper Sandwich (toast)
1 bell pepper, broiled
Broil 5-8 minutes each side, peel off black skin
1 slice cooked bacon strip, crumbled
1-oz Kraft 2% Cheese (cheddar or Jack) [melted on top]
Melted Mushroom Cheese Sandwich (toast)
1-oz regular Swiss cheese, thin slice OR Kraft 2% Sharp Cheddar
1 medium Portebello mushroom sliced thin
Raw potato, cut very thin (optional)
Sprouts or lettuce
Melt cheese on top of mushroom slices in microwave
Bacon, Lettuce, Tomato (1 serving)
and Avocado Sandwich (toast)
Lettuce
2 slices of tomato
Lettuce or sprouts
1/4 Avocado, thinly sliced (optional)
1 slice cooked bacon, crumbled
Norwegian Cottage Cheese Sandwich (Sardines) (toast)
1 cup low-fat cottage cheese
3.75-oz can sardines, drained
2 TBSP red onion, minced
white pepper to taste
Pinch of cayenne pepper
(Enough for 3 sandwiches.)
Tuna Sandwich (toast or bread) (1-2 servings)
One 3-oz can of Tuna in Water
1 TBSP regular mayonnaise
½ tsp sweet pickle relish
1 tsp diced purple onion
½ tsp lemon juice
1/8 tsp Anise (optional)
Celery Stuffed with Blue Cheese (2 servings)
½ cup Yogurt Cheese or Cottage Cheese
1 TBSP crumbled blue cheese
1 tsp caraway seeds
Paprika (sprinkle on top)
Fill celery stalks with cheese spread. Sprinkle lightly with paprika and serve.
SALADS (in addition to green salad)
Avocado and Shrimp Salad (1 serving)
1/4 Avocado diced
½ medium tomato diced
1 tsp lemon juice
1/8 tsp Lawry's salt
½ cup shrimp
1 garlic clove minced
1/2 TBSP Virgin Coconut Oil and ½ TBSP virgin Olive Oil
1 TBSP Rice vinegar
1 TBSP finely chopped fresh cilantro
Fry shrimp in garlic and oils. Mix with other ingredients.
Carrot Salad (1 serving)
1/2 carrot, shredded
1/2 cup minced celery
1 TBSP chopped walnuts (optional)
2 TBSP raisins (optional)
½ lime, juiced
sea salt
Chicken Salad (2 servings)
1 cup finely chopped cooked chicken
1 1/2 TBSP homemade mayonnaise
2 TBSP minced celery
1 TBSP chopped green onion
1/8 tsp thyme or poultry seasoning
pinch of salt
1/8 tsp horseradish sauce
Egg Salad, Curried (1-2 servings)
2 hard boiled egg, lightly chopped
1 TBSP homemade mayonnaise
½ tsp minced onion
pinch of salt
pinch of white pepper
1/8 tsp Sharwood's curry (OR sprinkle of Paprika)
1 TBSP chopped cucumber
½ leaf of lettuce
Ham Salad
1/3 cup cooked ham, diced
1 TBSP homemade mayonnaise
1 TBSP drained pickle relish
1 TBSP minced onion
1 TBSP chopped celery
1 TBSP chopped bell pepper
pinch of pepper
Tuna Salad
1 3-oz can of Tuna in Water
1 TBSP regular mayonnaise
½ tsp sweet pickle relish
1 tsp diced purple onion
½ tsp lemon juice
1/8 tsp Anise seed (optional)
Tuna Salad, Curried (good with celery)
1 small can of tuna, drained
1 TBSP regular mayonnaise
2 TBSP raisins
2 TBSP minced purple onion
pinch of white pepper
1/4 tsp Sherwins Curry powder
1 TBSP orange honey
Waldorf Salad (2 servings)
1 cup (2 small) Red Delicious apples, peeled and chopped
1/4 cup homemade mayonnaise
½ lime, juiced
1/4 cup sour cream or kefir cheese
1/4 cup grapes and/or banana
1/4 cup chopped celery
1 TBSP chopped walnuts
SALAD DRESSINGS
Asparagus or Artichoke Dressing
1/2 cup of nonfat sour cream or kefir cheese
1 ½ tsp lemon juice
1 ½ TBSP mayonnaise
Avocado Dressing
1/4 avocado
1 TBSP mayonnaise
½ TBSP lemon juice
Mash together
Blue Cheese Dressing/Dip (1 ½ TBSP a serving)
1/2 cup non-fat sour cream or kefir cheese
2 TBSP blue cheese
1/8 tsp garlic powder
pinch of Lawry's salt
Fruit Dressing
1/4 cup nonfat sour cream or kefir cheese
1 tsp of honey
½ tsp of lemon juice
Optional: ½ tsp poppyseeds
Honey Mustard Dressing (lasts about 2 weeks)
1/4 cup homemade mayonnaise
1/4 cup Grey Poupon Dijon mustard
1/4 cup honey
1 TBSP prepared mustard
1 TBSP white vinegar
1/8 tsp paprika
Oil & Vinegar Salad Dressing
3 TBSP vinegar
1 tsp Lawry's salt
1/4 tsp peppercorns, ground
dash Worchershire
2 cloves garlic, crushed
2 TBSP virgin coconut oil, melted
1 TBSP virgin olive oil
1) Mix everything except oil, garlic and lettuce 2) Mix oil and garlic and spread on inside of salad bowl 3) Toss remaining ingredients together in bowl.
Thousand Island Dressing (2 TBSP a serving)
½ cup nonfat sour cream or kefir cheese
2 TBSP mayonnaise
1/4 cup ketchup
1 TBSP pickle relish
1 tsp lime juice
Good with shrimp
Yogurt - Poppy Seed Dressing (2 servings)
1/3 cup yoghurt cheese
1/4 cup homemade mayonnaise
1 TBSP Marukukan Lite rice vinegar
1/4 tsp poppy seeds
1/4 tsp salt
Mix until very smooth.
RAW VEGETABLES / FRUIT
Combination One: [sweet] (1 serving)
1/2 Red Delicious Apple, diced
1/2 celery stalk, minced
1 small banana or ½ large banana, sliced
1 TBSP date pieces
sprinkle of Nutmeg
Sweet Dressing: 1/4 cup nonfat sour cream (or kefir cheese), 1 tsp of honey, ½ tsp of lemon juice thoroughly mixed
Combination Two: [sweet] (1 serving)
1 Carrot, finely chopped
1 Celery stalk, finely chopped
2 TBSP raisons
sprinkle of roasted sesame seeds
1/3 cottage cheese on the side topped with 1 tsp slivered almonds
Dressing: 1/4 cup nonfat sour cream or kefir cheese, 1 tsp of Orange Blossom honey, ½ tsp of lemon juice thoroughly mixed
Combination Three: [nonsweet] (1 serving)
2 TBSP Cucumber, diced
½ carrot, diced
1 TBSP purple onion, diced
1/4 avocado, diced
1 TBSP cilantro (or basil), chopped
1 tsp lemon juice
1/3 cup cottage cheese on the side
Dressing:
mash avocado with yogurt
COOKED VEGETABLES
Steamed vegetables: (broccoli or cauliflower, green squash, mushroom)
Steam selection of vegetables for 15 minutes.
Good with granulated chicken bouillon, Sea Salt and white pepper, and virgin coconut oil
Glazed Carrots (1-2 servings)
2 carrots
2 tsps apple juice
1 TBSP honey
1 tsp butter
1/8 tsp ground nutmeg (optional)
1) Cut carrots into 2" long pieces, then cut each piece lengthwise into quarters 2) In a large saucepan with tight lid, bring about 1" of water to a boil. Place the carrots in a steamer basket and steam carrots 8-10 minutes until crisp-tender. 3) In a 1-cup microwave-safe measuring cup, stir together apple juice, honey and butter. (Melt if necessary) 4) Mix carrots & glaze
Oven Potato Fries (1 serving) [have potatoes only once a week]
1 large baking potato (leave skin on)
1 TBSP virgin coconut oil
Sea salt.
1) Cut potato lengthwise with wavy slicer, 2) Arrange in one layer on 13" glass baking pan, 3) Bake at 450 degrees for about 20-25 minutes, 4) Turn potatoes about 3 times during cooking.
Colorful Potatoes (2-3 servings) [have potatoes only once a week]
2 large new potatoes (leave skin on)
2 TBSP chopped green pepper (or 1 TBSP green & 1 TBSP red)
1 TBSP virgin coconut oil
1 TBSP virgin olive oil
1/8 tsp Jane's Crazy Salt
1/8 tsp white pepper
1) Cut potatoes and vegetables into small squares
2) Mix with other ingredients and fry about 20 minutes, turning often.
Peas and/or Corn
½ cup of peas and/or corn
½ tsp butter
sprinkle of Chervil
Roasted Asparagus or Sugar Snap Peas (4 servings)
1 bunch thin asparagus (about 1 ½ pounds)
1 TBSP virgin coconut oil
1 TBSP strong olive oil
1 garlic cloves, finely chopped
1/4 tsp salt
1/4 tsp white pepper
Preheat oven to 500F. Lightly coat a 13x8 glass dish. Bend asparagus until it snaps and discard woody ends. Arrange stalks in a single layer. In small dish, combine oil and garlic. Drizzle over the asparagus. Sprinkle with salt. Roast for 5 minutes. Shake pan to redistribute oil. Roast for 3-5 minutes longer.
Or Microwave: 2 minutes
Asparagus Dressing (optional)
1/2 cup of nonfat sour cream or kefir cheese
1 ½ tsp lemon juice
1 ½ TBSP mayonnaise or homemade mayonnaise
Easy Greens
Kale OR Spinach OR Collard Greens (chopped)
1 TBSP toasted almonds
½ tsp of rice vinegar
1 TBSP of coconut oil
Steam vegetables for 20 minutes then add vinegar, coconut oil and toasted almonds
Acorn Squash:
1 Acorn squash (cut in half and cooked)
1 TBSP honey
1 TBSP butter
2 tsp walnuts or hazelnuts
Cook squash in oven at 400 degrees for ½ hour
OR in microwave: Add 2 TBSP water and place face down and cook on high for 8 minutes. Add rest of ingredients
FISH
* Lawry's Perfect Blend seasoning for Fish & Seafood is tasty.
Salmon Fillets (2 servings)
Coat one medium salmon fillet with a mix of 2 TBSP mayonnaise, 2 TBSP lemon juice, 2 TBSP low fat sour cream, 1/8 tsp Old Bay seasoning. Wrap in foil and bake in 400F oven for 15-25 minutes.
Trout (One Medium Trout = 2 servings)
Sprinkle lightly with Lawry's or other fish seasoning, squeeze lemon over, wrap in foil and cook 15 minutes.
Shrimp or Scallops (½ pound) (2 servings)
1 clove garlic minced 1/4 cup of peas
1 TBSP mushrooms 1 tsp strong olive oil
1/8 tsp Old Bay Seas Pinch of Lawry's seasoning salt
Cook 5 min in medium hot frying pan, stirring often
Tuna Melt (3 servings)
1 large can of Tuna; 1/3 can of low-fat chicken-mushroom soup; 1 TBSP nonfat sour cream; 1/8 tsp of Basil. Mix and place on Pumpernickel toast, top with ½ slice of Sargento's low fat Swiss or 1 oz of Kraft's 2% sharp cheddar cheese, Put in microwave on high 2 minutes to heat and melt cheese.
NON-FISH
Turkey Burger (2 servings)
½ pound of turkey burgers
1 tsp sliced fresh ginger
2 TBSP chinese wine
2 TBSP soy sauce
2 tsp melted honey
Marinate turkey burgers overnight and broil 10 minutes each side.
Turkey (or chicken) Taco (1 serving)
1 soft flour tortilla
1/3 cup turkey (or chicken) meat
1 TBSP diced tomato
1 tsp diced purple onion
Pinch of Lawry's salt
1/8 tsp white pepper
1/8 tsp Chili Pepper powder
1 TBSP chopped cilantro (or fresh basil)
½ slice of Sargento's Low Fat Deli Swiss Cheese
Sprinkle Chili Pepper, white pepper and Lawry's salt on turkey meat. Add turkey, tomato, onion, cilantro and cheese to taco and heat in microwave on high for 1 minute
Turkey Meatloaf (2 servings)
½ pound ground turkey
1/3 cup biscuit mix
1/4 cup nonfat sour cream
1 TBSP peas
2 TBSP green onion, chopped
1 egg
1 TBSP mushroom, chopped
1/4 tsp white pepper
1/2 tsp poultry seasoning
pinch of Lawry's salt
Beat egg and mix well with all ingredients. Spoon into a small casserole dish and bake at 400 oven for 25 minutes (If recipe is doubled, cook 40 minutes in an 8x9 glass pan).
Sauce: Apple sauce OR all-fruit Strawberry jam
Yummy Hamburgers (6 servings)
1 pound ground beef
1 tsp sea salt
1 tsp Worcester sauce
½ tsp garlic powder
Regular Meat Loaf
1 pound of hamburger
2 tsp Greek Seasoning
½ tsp Lawry's salt
1 egg
1/4 cup Ketchup
1 slice bread, crumbled
2 TBSP green onion, diced
pinch of garlic salt
Place in microwave casserole dish and cook at "8" for 8 minutes.
Basic Veggie Soup
2 TBSP coconut oil
1 ½ cups leftover meats and/or juices or gravy
2 carrots, chopped
2 stalks of celery, chopped
anise, diced (about 1 or 2 stalks & some of the "fern")
1 large chopped onion
mushrooms (sliced and chopped)
3 small-medium potatoes, peeled & cubed
Other Options: bell pepper, zucchini, canned tomatoes.
Salt & Pepper to taste
½ tsp of Cavendar's brand Greek Seasoning
2 TBSP Fresh chopped parsley
2 cups of cooked beans (optional)
Enough water to fill half of pot
Bring all ingredients [except parsley] to a boil and reduce to simmer 30 minutes. Or cook in pressure cooker for 30 minutes. Add parsley at end.
Speedy Ham Quiche (3 servings)
½ cup ham, cubed
1/4 cup chopped green pepper (or mushroom)
2 cups milk
4 eggs
1/4 cup chopped green onion
1 tbsp oil
1 cup shredded Amer. Cheese
1 cup biscuit mix
1/8 tsp pepper
1) Cut up spam, onion, green pepper into little cubes 2) Saute spam, onion, green pepper till tender 3) Spoon into lightly greased 10-inch deep dish pie plate 4) Sprinkle with cheese 5) Mix remaining ingredients with blender 6) Pour evenly into pie plate 7) Bake at 400 for 30 minutes 8) Let stand 5 minutes before cutting (good with Strawberry Jam)
Teriyaki Kebabs
1 cup cooked rice
1/3 cup Teriyaki sauce (consistency is thick)
½ pound meat (chicken or steak), cubed
1/3 Bell pepper, quartered
1/3 purple onion, quartered
4 small mushrooms
1 slice pineapple, chunks (optional)
Brush Teriyaki on meat and vegetables. Broil steak or chicken for about 8 minutes. Broil vegetables for about 15-20 minutes. Pour remaining sauce over just the meat and vegetables. (Don't saturate rice with Teriyaki.)
Ham with pineapple rings
Plain Pork Chops (applesauce on the side)
with Rosemary and Tarragon
or with Paprika
or with Mushroom Chicken Soup sauce
or use Pork Shake & Bake
Lamb Chops
Sprinkle with Rosemary; broil and serve with Mint Jam
Chicken-Fried Steak
Coat with mixture of ½ cup of wholewheat flour and ½ tsp Lawry's and fry in mild tasting olive oil.
Regular Steak
Sprinkle with Lawry's salt and broil 10 minutes each side. (If frozen, defrost 8 minutes each side, approximately.)
DESSERTS
Selection of sliced raw fruit with 1/3 cup cottage cheese, sprinkle of nutmeg.
Raw sliced apple with cheese
Apple, Baked (1 servings)
1 apple cored
¼ cup apple juice
1 TBSP raisins
1 tsp honey
1/4 tsp cinnamon
Combine the raisins, honey and cinnamon, spoon into center of apples. Pour apple juice over apple. Bake at 350 degrees for 45 minutes.
Bananas, Baked (1 serving)
1 under-ripe bananas in skin
1/4 tsp cinnamon (or pumpkin spice)
1 TBSP honey
1 tsp rum (optional)
Preheat oven to 350 degrees. Slice the unpeeled bananas lengthwise and lay them sliced side up, in an ungreased pie plate. Sprinkle the bananas with cinnamon and trickled honey and bake for 20 minutes.
Pineapple Delight (1 serving)
½ cup fresh pineapple (OR banana)
½ cup of yogurt
1 tsp honey
½ tsp slivered almonds
1 Maraschino cherry (optional)
Put fruit in freezer for 20 minutes to make cold.
