An "On The Shrink" Original Recipe: Delicious NO SUGAR Dessert

 A great stand alone breakfast or NO SUGAR dessert  (unless you add ice cream of course--which I usually do for dessert!)

Dump Cook Recipe for healthy NO SUGAR Banana nut muffins

First Mix the wet ingredients:
Whisk 2 eggs
Add 1 over-ripe large Banana (two of the tiny variety) use potato masher to blend  banana with eggs
Add to taste: Agave  or Honey

Then add dry ingredients:
Add Raisins/Dates/Nuts/ (don't over-do)
Sprinkle to taste: Cinnamon and All-Spice 
For moist muffin: Add 1/4 cup whole wheat or nut flour (use baking soda and pinch of salt if not self-rising)

For fluffier muffin (more cake consistency) Add 1/2 cup flour

That's it! No added liguid needed

Mint Berry Protein Smoothie

Less than 200 calories, about 8 grams of protein, totally nutritious, and very filling!

Ingredients:

1/3 cup plain Greek yogurt
1 sprig fresh mint (about 5 leaves)
Handful or so of blue berries
3 or 4 1" cubes fresh pineapple
1/2 banana
1 tbsp honey or agave

Mix without water for thicker, pudding like, mix (the banana thickens it) to eat with a spoon, or add about 1/2 cup of water to make a drink.

This was my breakfast this morning. The mint counts as a leafy green vegetable, and I also threw in a few leaves of Swiss chard for some extra green nutrition (cilantro or parsley would be good options as well).

Black Bean Burrito

Ingredients:

• 1 can of black beans (or equivalent of  fresh cooked)
• 1 lb of ground or shredded organic meat (no hormones or anti-biotics) (beef, free range chicken, or turkey)
• 1/2 onion
• Minced garlic (to taste)
• Organic salsa
• Shredded lettuce
• 1 avocado
• Your favorite high fiber tortilla
• Greek yogart unflavored
• Coconut oil

In a separate pan heat the beans and set aside
Slice avocado into thin strips and place on a saucer

Skillet Mix:

• Dice onion and saute in skillet with coconut oil
• Add minced garlic and saute
• Add cooked meat 
• Stir in Geek yogart and salsa (to taste and consistency--remember the mix goes onto a tortilla when it's done)
• Stir in warmed black beans  (salt and pepper to taste)

Spoon onto warmed tortillas from the skillet mix, add sliced avocado, and Top with salsa, lettuce, and Greek yogart to taste

Prep time to the table: Less than 30 minutes