I still get a lot of questions aboutfructose, the sugar that occurs naturallyin fruit. Recently I saw an article advertising a supplement bar based on fructose,explaining why this low glycemic indexcarb is great for bodybuilders. I decidedit was time to revisit this issueand try to set therecord straight. I hateto see people bemisled and workhard in the gymjust to have their results ruined byeating the wrong thing.
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• Good Seasons Italian All Natural
• Good Seasons Cruet

Follow directions on package instead if using oil use CapTri
Do not put in refrigerator

• 1/2 cup CapTri
• 5 medium size Yukon Gold Potatoes, peeled and sliced about 1/8 inch thick
• 2 tsp “No Salt”
• 1 cup onion chopped
• 2 cloves garlic, minced
• 1/8th tsp ground black pepper
• 2 dozen egg whites
• 1 container “Egg Beaters”

In skillet heat the CapTri until hot, not smoking. Put sliced peeled potatoes in a bowl and sprinkle your “No Salt” on the potatoes and mix thoroughly. Carefully place some of the potatoes in teh hot CapTri. Cook until tender remove from pan and place on a paper towel to soak up excess oil. Continue until all the potatoes are done. In a large bowl mix “Egg Beaters”, egg whites, garlic, onion and black pepper, then gently add potatoes. Place the mix in a 9×13 pan and bake for 30 minutes at 350 degrees, or until cooked through in the center. Options are to add peppers, mushrooms or any other vegetable desired. Another option is to add the turkey sausage.

1. 2 small zucchini
2. 2 small summer squash
3. 1 large onion
4. 1 package mushrooms
5. 1 red pepper
6. 1 package cherry tomatoes
7. 1 bag baby carrots
8. 1 lb asparagus
9. 2 tbsp Italian seasoning

1/2 cup CapTri
Cut zucchini, summer squash, onion and red pepper into any shapes you like.  Using heavy aluminum foil cut 2 long strips of foil and place one on top of each other. Place baby carrots on the bottom then layer and mix all the other vegetables except the asparagus you will want to lay them on the op in a thin layer, pour CapTri over the vegetables and then sprinkle the Italian spice over the top. Cut another piece of foil and cover the top of the vegetables. Roll top and bottom foil together to seal veggies. Place on a hot grill turn down to medium heat and cook for about 10 minutes. Depending on how cooked you like your vegetables. Be careful when opening the foil for hot steam.

• 2 lbs green beans
• 2 tbsp imitation bacon bits
• 1/4 cup minced shallots
• 2tbsp brown sugar substitute
• 1/4 cup balsamic vinegar
• 1 tbsp CapTri

garnish with a few sliced almonds

Cook green beans in boiling water for 2 minutes. Drain, rinse and set aside.  Put CapTri in skillet, heat and saute’ shallots. Place in a bowl and let cool. Add brown sugar substitute and balsamic vinegar to bowl. Mix until dissolved, then add bacon bits. Pour vinaigrette on green beans and lightly toss.  Garnish with sliced almonds.

8 potatoes peeled and cubed
6 cloves fresh garlic peeled
4 egg whites
1 tsp “no salt”
1 tsp black pepper
1 tbs “Butter Buds”
2 tbs Cap-tri
Green onions

Boil potatoes and garlic until soft.  In a large bowl beat egg whites on high speed until stiff, put bowl in freezer.  Drain potatoes, place in large bowl and beat on high until well mashed.  Add “no salt”, pepper, “butter buds”  and cap-tri, beat until well mixed.  Beat in egg whites.  Transfer to servings bowl and garnish w/ chives (green onions)

1 cup long grain rice (cook according to directions on package)
2 cans Bush’s Black Beans rinsed well
1 red pepper chopped
2-3 cups broccoli heads
3 tbsp CapTri
1-2 tsp Cajun spice
Mix well serve chilled or hot