To save time in the morning, prepare this simple, tasty, power oatmeal overnight to start your day full of energy. I eat this sometimes before training (even as an afternoon snack) especially if I weight train heavy.

Servings: 6-8

4 cups of Heritage Porridge Oats (small flakes)
a hand full of raisins
1/3 cup of cinammon
1/2 tea spoon of nutmeg
1/2 tea spoon of cloves
3 cups of water

Mix everything in a container, cover and leave overnight. You can add a few pieces of fresh papaya when you're ready to eat. Optional: add vanila extract, or replace the raisins with any of dried cranberies, dried prunes or dates cut in small pieces.

Spinach, scallions feta and eggs make a fabulous low carb Sunday Brunch or lunch if you also make a Greek salad.

Servings: 4 servings
Serving Size: 1/4 of frittata
Calories: 140.6 • Fat: 6.8 • Carbs: 5.5 • Fiber: 2.2 g • Sugar: 0.3 g • Protein 15.2

• 2 whole eggs
• 8 large egg whites
• 1 tsp olive oil
• 1/2 red onion, finely chopped
• 3 scallions, chopped
• 10 oz frozen chopped spinach, thawed
• 2 oz crumbled feta
• 2 tbsp Parmigiano-Reggiano, grated
• freshly ground pepper (don't add salt since Feta cheese is salted already)

Squeeze water from spinach. In a 9 inch non-stick sauté pan, heat olive oil over medium heat. Add the onion and scallions and cook until soft, about 4 minutes.

In a medium bowl, beat the eggs. Add pepper, cheeses and spinach and mix well. Pour the mixture and cook until the bottom sets, about 5 minutes. Hold a large plate over the pan and invert the frittata onto the plate, then slide it back into the pan. Cook about 5 minutes longer.

For an extreme diet use egg whites only and no cheese.

Servings: 2
Per serving: 138 calories, 17 gr of protein, 17 grams of carbohydrates

1 cup natural non fat plain yogurt
1 cup diced pineapple
juice from 1/2 lime
1 cup crushed ice
2 table spoons protein powder (optional)

Pour everything into a blender. Whip & enjoy!