CFVB...In the zone

A nice "take with you" meal Ingredients: 1 tsp lemon juice + 1 tsp of lemon zest 1 pinch each of dried thyme, dill and rosemary (or tarragon, Herbs D'Provence, or whatever you like) 1 tsp apple cider vinegar 1 tsp Dijon mustard 1 T extra virgin olive oil  16-24 spears asparagus, depending on size 6 oz smoked salmon, lox style preferred 2 cups fresh raspberries sea salt and fresh cracked pepper to taste

Directions:

• Boil several spears of asparagus (8-12) in salted water until crispy tender, then place in a bowl of ice water to stop the cooking process.

• Drain on paper towels and then place half on each plate or in each lunch container.

• Place the thinly sliced smoked salmon lox right on top of the asparagus.

• Take the vinegar, lemon juice and zest, mustard, and dried herbs and whisk together in a small bowl.

• Slowly drizzle in olive oil while still whisking to emulsify. Add salt and pepper to taste, if desired.

• Take a spoon and drizzle salmon and asparagus with 1 T of vinaigrette to each salad.

• Add 1 cup of fresh raspberries to each salad and season with fresh pepper.

• Chill overnight and enjoy at work, picnic or school.

Quick Tuna meal

Ingredients:

• 1 - 6oz can tuna [5P]
• 1 - English muffin [3C]
• 1 - apple [2C]
• 2 tbsp light mayo [5F]

Directions:

• Mix tuna with mayonnaise.

• OPTIONAL: If you prefer, you can dice a small amount of celery, onion or pickle and combine with tuna and mayo.

• Toast English muffin.  Add as much tuna as the English muffin will hold. (Note: The rest will need to be consumed with a fork.)

• Apple (or other 2 block fruit) for dessert.

Remark: Makes a 5-Block Zone Meal

Zoned Muesli

Muesli is a cross between hot and cold cereal. Traditionally, the oats are soaked overnight in yogurt or kefir (a runnier version of yogurt). In the morning grated or thinly sliced fresh fruit is added to the soft cereal. The classic Swiss version does not contain protein powder.

4 (4-block) meals

Ingredients:
1 cup plus 2 1/2 tablespoons old-fashioned thick rolled oats
12 almonds coarsely chopped
12 pecan halves coarsely chopped
12 walnut halves coarsely chopped
4 macadamia nuts, coarsely chopped
2 tablespoons raisins
3 sulfite-free whole dried apricots or 6 dried apricot halves, minced
1 teaspoon apple pie spice or ground cinnamon
Four 1-ounce scoops vanilla whey protein (about 1 cup)
2 cups plain, low-fat kefir or yogurt, preferably organic
1 small apple, cored and grated
1 small pear, cored and grated or 2/3 of a ripe banana, sliced
1/8 to 1/4 teaspoon stevia extract powder or 3 to 6 drops stevia extract liquid (optional)

Instructions:
1. In a dry skillet over medium-low heat, toast the oats and nut pieces until lightly golden and aromatic, stirring all the while, 3 to 5 minutes. In a medium bowl, toss the oats, nuts, raisins, apricots, spice and protein powder.
2. Before going to bed, add the kefir or yogurt to the oat mixture. Stir, cover, and refrigerate overnight.
3. In the morning prepare the apple and pear or banana. Stir into the muesli and let stand for 15 minutes. If desired, add a little water. If you prefer a sweeter taste, stir in stevia. Divide among 4 cereal bowls and serve.

PB&J Yogurt

2 Blocks

Ingredients:
1 cup strawberries
1 cup plain yogurt
1 scoop protein powder (7 grams protein)
1 tablespoon natural peanut butter

Instructions:
Just add all ingredients in a big bowl, mix together, and enjoy! Also really good after about 15 minutes in the freezer.

Portabello Tuna Burgers

Two 3 block meal

Ingredients:
5 1/2 oz tuna, drained
1 egg white
2 oz italian-bread crumbs
1/2 cup chopped celery
1/3 chopped sweet red pepper
2 tblsp. light mayo
1 tblsp. chili sauce
1 tsp. Dill Weed
dash hot pepper sauce
dash Worcestershire sauce
4 portabello mushrooms caps
1 apple

Instructions:
In a bowl combine all ingredients except mushrooms. Shape into 4 patties. In a none stick frying pan fry patties 3-4 minutes on each side until cooked through. Serve on portabello mushroom caps. Add 1/2 an apple to each meal.