Accelerating Growth
Detox Smoothie
Paulette Lambert, RD, CDE
Ingredients:
1 cup frozen berries
6 oz. nonfat vanilla Greek yogurt
1 handful of baby kale or spinach
½ cup nonfat organic milk or organic vanilla soy milk
1 Tbsp. ground flax seed or oat bran
Directions:
1. Place all ingredients in blender. Mix until completely smooth.
Serves: 1
Calorie per serving: 250
Calorie equivalent: 2.5 oz. nonfat protein, 1 fruit, 1 vegetable,
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
Banana Almond Chia Smoothie
Paulette Lambert, RD, CDE
Ingredients:
1 Tbsp. soaked chia seeds (1 teaspoon dry), soak chia overnight. 1 tsp dry = 1 Tbsp. softened
1 small banana, frozen
1 Tbsp. almond butter
½ tsp. Truvia
1 cup almond milk
Directions:
1. Place all ingredients in a blender or food processor. Blend at high speed until
smooth and creamy.
Serves: 1
Calories per serving: 300
Calorie equivalent: 2 fruit, 1 oz. protein, ½ carbohydrate
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
Spiced Quinoa Breakfast Porridge
Paulette Lambert, RD, CDE
Ingredients:
½ cup quinoa, rinsed well under cold water
1 cup nonfat milk
1 cup water
½ tsp. ground cinnamon
⅛ tsp. ground nutmeg
⅛ tsp. ground ginger
Pinch of sea salt
1 Tbsp. honey or 1 tsp. Stevia
½ tsp. vanilla
1 large egg white
2 Tbsp. raisins or dried blueberies
Directions:
1. In a medium saucepan, over medium-high heat, add the quinoa. Stir until fragrant,
about 2-4 minutes.
2. Stir in the milk, water, cinnamon, nutmeg, ginger and salt. Bring to a boil then reduce
heat to simmer, stirring occasionally, until the quinoa is tender, about 20-25 minutes.
3. Remove from heat. Stir in honey and vanilla.
4. In a small bowl, whisk egg white with 1 Tbsp. of the hot quinoa. Repeat the process
with 5 additional tablespoons until the egg white is entirely worked in. Add back to
the saucepan.
5. Stir in dried fruit. Cook over medium-low heat until slightly thickened, 1-2 minutes.
6. Serve warm.
Serves: 2
Calories per serving: 225
Calorie equivalent: 1 carbohydrate, 1 fruit, 1 oz. protein
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
Vanilla Soy Oatmeal
Paulette Lambert, RD, CDE
Ingredients:
1 cup vanilla soy milk
½ cup oatmeal
½ cup fresh or frozen berries
1 Tbsp. almonds, chopped
1 tsp. brown sugar or honey
Directions:
1. Place milk, oats and berries in a large microwavable bowl. Microwave for 4-6
minutes on high, uncovered.
2. Pour into cereal bowl, sprinkle with almonds and brown sugar.
Note: To decrease the calories to 250, use ⅔ cup soy milk plus ⅓ cup oatmeal.
Serves: 1
Calories per serving: 350
Calorie equivalent: 1½ oz. protein, 1½ carbohydrate, 1 fruit
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
House Granola
Paulette Lambert, RD, CDE
Ingredients:
Organic canola oil cooking spray
3 cups rolled oats
1 cup pecans or almonds, coarsely chopped
½ cup unsweetened shredded coconut
3 Tbsp. light or dark brown sugar
1 tsp. cinnamon
½ tsp. ground ginger
¼ tsp. salt
⅓ cup honey
2 Tbsp. canola oil
1 cup dried assorted fruit (cranberries, blueberries, cherries, etc.)
Directions:
1. Preheat oven to 300° F.
2. Line baking sheet with parchment and lightly coat with cooking spray.
3. In large bowl, combine oats, nuts, coconut, brown sugar, cinnamon, ginger and salt.
Set aside.
4. In small bowl, microwave honey for 1 minute; whisk in oil until smooth.
5. Pour honey-oil mixture over oat mixture. Combine well.
6. Spread evenly onto prepared baking sheet and bake until golden, about 40 minutes,
stirring every 10 minutes.
7. Remove from oven and let cool. Mix in dried fruit.
8. Store in airtight container for up to 1 week.
Serves: 20, ¼ cup serving (Makes 5 cups)
Calories per serving: 160
Calorie equivalent: 1 carbohydrate, 1 fat
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
Blueberry Banana Bran Muffins
Paulette Lambert, RD, CDE
Ingredients:
1½ cups all purpose flour
1½ tsp. baking soda
¾ tsp. salt
½ tsp. cinnamon
5 Weetabix cereal biscuits, crushed
2 Tbsp. ground flaxseed
⅓ cup brown sugar
1 cup fat-free vanilla yogurt
½ cup skim milk
1 egg or ¼ cup egg substitute
2 Tbsp. canola oil
2 Tbsp. applesauce
2 Tbsp. honey
1 cup frozen blueberries
1 ripe banana, diced
Organic canola oil cooking spray
Directions:
1. Preheat oven to 375° F.
2. Combine flour, baking soda, salt, cinnamon, Weetabix biscuits, flaxseed and brown
sugar in a large mixing bowl.
3. In another mixing bowl, combine yogurt, milk, egg, canola oil, applesauce and
honey.
4. Fold wet ingredients into dry ingredients with a spatula, being careful not to over mix.
5. Gently fold in frozen blueberries and diced banana with a spatula.
6. Prepare muffin pan with canola oil spray or use paper muffin liners; pour batter into
the prepared pan.
7. Bake for 20 minutes or until golden and a toothpick inserted into the middle of the
muffin comes out clean.
Serves: 12
Calories per serving: 190
Calorie equivalent: 1 carbohydrate, 1 fruit, 1 fat
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
Cinnamon Orange French Toast
Paulette Lambert, RD, CDE
Ingredients:
1 egg plus 1 egg white
1 Tbsp. milk
1 tsp. orange zest
½ tsp. cinnamon
2 pieces whole grain bread
1 tsp. no trans fat margarine
1 Tbsp. pure maple syrup
Directions:
1. Crack eggs into shallow baking dish; add milk, orange zest and cinnamon. Whisk
until well blended.
2. Place bread in bowl, turning once to coat each side of bread with egg mixture. Let
sit while pan is heating.
3. Add margarine to medium sauté pan over medium low heat. Place bread in pan and
cook until golden, about 2 minutes. Turn over and cook other side until golden.
4. Place on serving plate and drizzle with 1 Tbsp. pure maple syrup.
Serves: 1
Calories per serving: 395
Calorie equivalent: 1½ oz. protein, 2 carbohydrates, 1 fat
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
Breakfast Burrito
Paulette Lambert, RD, CDE
Ingredients:
Organic olive oil cooking spray
½ cup egg substitute (Egg Beaters or Second Nature)
1 (8-inch) high fiber, low fat, whole wheat tortilla (90-120 calories)
½ cup vegetarian refried beans
1 slice soy pepper Jack cheese or ¼ cup reduced fat Mexican blend cheese
1 small tomato, diced
2 green onions, thinly sliced
1 Tbsp. salsa
Directions:
1. Spray non-stick sauté pan with cooking spray and place over medium heat.
2. Add egg and scramble until just set.
3. Place tortilla on plate. Spread refried beans on tortilla and top with cheese. Place in
microwave for 35-40 seconds to just heat.
4. Add scrambled egg to tortilla, sprinkle with tomato, green onions and salsa.
5. Fold over ends of tortilla and fold up.
Serves: 1
Calories per serving: 325
Calorie equivalent: 2 carbohydrates, 2 oz. lean protein, 1 vegetable
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
Breakfast Egg Sandwich
Paulette Lambert, RD, CDE
Ingredients:
1 whole wheat English muffin
Organic olive oil cooking spray
1 whole egg, 2 egg whites or ½ c. egg substitute
Sea salt
Freshly ground black pepper
1 veggie breakfast patty or 1 oz. low fat cheese
Directions:
1. Toast English muffin.
2. Spray glass measure cup with cooking spray, add egg and whisk until blended.
3. Cover with paper towel and microwave for 55-60 seconds or until egg is cooked
through.
4. Place egg on English muffin. Season to taste with salt and pepper.
5. Add veggie breakfast patty or low fat cheese.
6. Serve immediately.
Serves: 1
Calories per serving: 280
Calories equivalent to: 2 oz. protein, 1 carbohydrate
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
Spinach Frittata with Sun-dried Tomatoes and Goat Cheese
Paulette Lambert, RD, CDE
Ingredients:
1 Tbsp. olive oil
1 cup onion, chopped
1 bag (6 oz.) baby spinach
3 oz. sun-dried tomatoes, reconstituted in hot water, drained, chopped
4 whole eggs
4 egg whites
¼ tsp. sea salt
¼ tsp. freshly ground black pepper
2 oz. goat cheese or feta
¼ cup basil, chiffonade (thinly sliced)
Directions:
1. Preheat oven to 350° F.
2. Heat a 10-inch, nonstick, oven proof sauté pan over medium heat. Add olive oil and
onion. Sauté for 2-3 minutes or until soft.
3. Add spinach and sun dried tomatoes, cook until spinach is just wilted.
4. In a medium bowl, beat whole eggs and egg whites together. Add salt and pepper.
5. Pour eggs over the spinach-tomato mixture, cook for 1 minute.
6. Place sauté pan in oven and bake until egg mixture is set and lightly golden, about
12-15 minutes.
7. Sprinkle with cheese and garnish with basil.
8. To serve; cut into wedges.
Serves: 6
Calories per serving: 145
Calorie equivalent: 2 oz. protein, ½ vegetable
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
Roasted Herb Tomatoes
Paulette Lambert, RD, CDE
Ingredients:
4 medium-sized vine ripe tomatoes,
½ cup fresh whole grain bread crumbs (2 slices)
2 Tbsp. grated Parmesan cheese
1 Tbsp. olive oil
1 Tbsp. fresh basil, finely chopped
1 Tbsp. fresh parsley, finely chopped
½ tsp. sea salt
½ tsp. pepper
Directions:
1. Spray small baking dish with olive oil spray. Slice tomatoes into ½ inch slices and
place in baking dish in single layer.
2. Place remaining ingredients in small bowl and mix well.
3. Divide topping mixture between tomatoes, loosely packing it on top of the tomato.
4. Bake in oven at 350 degrees F for 20 minutes, until tomatoes are cooked and top is
golden.
Serves: 4
Calories per serving: 125
Calorie equivalent: 1 fat, 1 vegetable
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
Spicy Tomato Salsa
Paulette Lambert, RD, CDE
Ingredients:
10 Roma tomatoes, quartered
½ white onion, roughly chopped
1 bunch cilantro, chopped
1 tsp. garlic, finely diced
½ red onion, finely diced
1 Serrano pepper, seeded and finely diced
5 oz. tomato juice
2 Tbsp. lemon juice
1 Tbsp. olive oil
Sea salt
Freshly ground black pepper
Directions:
1. In a food processor, combine tomatoes, onion and half the chopped cilantro.
Pulse until you have a chunky salsa consistency.
2. Transfer to mixing bowl and add the remaining ingredients. Mix well and season
with salt and pepper to taste.
Serves: 12
Calories per serving: 55
Calorie equivalent: 2 vegetable
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
Herbed Harissa
Paulette Lambert, RD, CDE
Ingredients:
1 cup cilantro, large stems removed
1 cup baby spinach leaves
1 Tbsp. fresh lemon juice
1 Tbsp. olive oil
1 Tbsp. garlic, chopped
2 scallions, roughly chopped
2-3 jalapeños, seeded, roughly chopped
¼ tsp. ground coriander
¼ tsp. ground cumin
¼ cup light olive oil mayonnaise or nonfat Greek yogurt
Sea salt
Directions:
1. To a food processor, add the cilantro, spinach, lemon juice, olive oil, garlic, scallions,
jalapeños, coriander and cumin. Pulse until combined.
2. Add mayonnaise and process until smooth. Season with salt to taste.
Note: Will keep in refrigerator, covered, up to 3 days.
Serves: 16
Calories per serving: 20
For Internal Use Only – Not For Distribution To The Public
Accelerating Growth
For Internal Use Only – Not For Distribution To The Public