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Favorite Recipes

PostPosted: Mon Jan 26, 2009 8:45 am
by Lakota
Do you have a favorite recipe? Well, this is the thread to share it. If you have a great recipe for low fat, sugar free, and healthy foods. Please post it here.

I can hardly wait to see all the yummy healthy recipes you guys share! :D


PostPosted: Mon Jan 26, 2009 9:28 pm
by srashmi
Turkey meatloaf "muffins"

1 package extra lean ground turkey
1 small onion chopped
1/2 cup carrots, finely chopped
1/2 cup mushrooms, finely chopped
1/2 cup celery, finely chopped
1 tsp salt
1 tsp pepper
1/2 cup shredded three-cheese blend (parmesan, asiago, romano)

Mix all ingredients in a large bowl.
Spray a muffin tin with nonstick cooking spray.
Fill each cup of the muffin tin with the meat/vegetable mixture. Overfill the cups and pack the mixture tightly as it will shrink as it cooks.

Bake at 350 for 35-40 minutes.
Yields 12 servings.

Just had 2 for dinner with a large bowl of light soup. Yum.

It freezes well.

To change the taste, you can add finely minced garlic, small chopped green apple, another low fat cheese, or other vegetables. You can also use the same mixture to make turkey burgers or meatballs.

PostPosted: Thu Feb 05, 2009 11:57 am
by Lakota
One of my favorite diet foods is the protein shake. I am one of those people who hate to eat first thing in the morning. I actually will get sick to my stomach if I eat too soon in the morning. So, I will often fix a protein shake. My favorites are the Strawberry and the Chocolate Protein Shakes

Here we go:

Strawberry Protein Shake
Take your protein powder (follow directions on the product you buy), with 1 cup crushed ice, 1 cup 1% or skim milk, 2 packets of splenda (if you like extra sweetness). Then blend it until it has the consistency of a milkshake. Then the final step is to add 4-6 fresh or frozen strawberries and blend according to how big or little you want the chunks of fruit.

All that is left is to pour it into a glass and drink. I love these - they taste just like a strawberry shake with real fruit. But, they are low fat, low calorie, and they are healthy.

Chocolate Protein Shake
You can do the same thing with SlimFast's High Protein Chocolate Shake Mix. Just exclude the berries. It tastes like a real chocolate milkshake, minus the fat and calories.

Diabetic Chocolate Bread Pudding

PostPosted: Fri Feb 13, 2009 10:32 am
by MarijoPhelps
Chocolate Bread Pudding

I C bread cubes (firmly packed - whole wheat is good, about 3 slices)
2 Tbsp melted butter or margarine
1 egg slightly beaten
2 Tbsp raw sugar
2 packets Stevia
4 Tbsp cocoa (unsweetened like Hersheys)
1/4 tsp salt
1/2 tsp vanilla
1/2 tsp cinnamon
2 C scalded non-fat milk

Combine the sugar, Stevia, salt, vanilla, melted butter, cinnamon and egg. Add milk slowly stirring constantly. Add bread cubes and mix well.

Pour into a buttered caserole dish. Set casserole dish into a pan (cake pan) of warm water. Bake @ 350 for 1 hour or until a knife inserted into the center comes out clean.

Great with a dolop of fat free/sugar free whipped topping. Serve hot or cold.

Chocolate Mousse and desert variations

PostPosted: Fri Feb 13, 2009 10:34 am
by MarijoPhelps
Chocolate Mousse – low or NO sugar and fat – Marijo Phelps
3/4 c fat free milk
1 pkg (1.4 oz) sugar free instant pudding mix CHOCOLATE (but is good with others too including lemon for something different)
1/2 c fat free sour cream
1 tsp almond extract (best buy is Safeway house brand)
3 oz fat free cream cheese cubed
FOLD IN LAST 1-8 oz carton FREE (Southbeach) cool whip
1 tbsp cookie crumbs (opt)
Whisk milk and pudding mix for 2 minutes (or forget this and put all in bowl and mix with electric beaters - I do)
Original recipe then says to mix sour cream, cream cheese and almond extract - add pudding and mix well and fold in cool whip last - put into 6 little pyrex bowls and enjoy....
Can be put into graham cracker or any pie crust. Totally yummy for “FREE”.

Dameron Kidney Bean Salad

PostPosted: Fri Feb 13, 2009 10:35 am
by MarijoPhelps
Dameron Kidney Bean Salad
1 can kidney beans rinsed and drained
2 hard boiled eggs cut up
1 stalk celery – diced
1-2 tomatoes diced
½ onion diced (or is you don’t like so much use less or scallions)
4 tbsp ranch dressing
¾ cup fat free sour cream
(would probably be great with oil and vinegar dressing too)
Garlic salt (or flakes) to taste

May add cut up chicken, tuna or ham for main dish salad.

Stir above and enjoy!

Dameron was a hospital I used to work at

Low Fat Pineapple Inside Out Cake

PostPosted: Fri Feb 13, 2009 10:36 am
by MarijoPhelps
Low Fat Pineapple Inside Out cake

1 betty crocker yellow cake mix (don't make it as they say)
1 large can crushed pineapple with juice
3 eggs beated
1/2 cup unsweetened apple sauce
1-1 1/2 tsp almond extract
Mix above until blended. Put in greased cake pan
Bake 305 degrees - I did for about 30 min or until edges pulled away and tooth pick came out clean. We are at 8600 feet so not sure for CS elevation.

Topped with butter toffee slivered almonds I found in the produce section of Walmart (in WP) for fruit salads....

Probably regular slivered almonds would work too.

Jimmy Dean Light Sausage Soup

PostPosted: Fri Feb 13, 2009 10:37 am
by MarijoPhelps
Jimmy Dean Light Sausage Soup

I pk JD light made into little tiny balls and browned
(sop up grease with paper towels0

Remove – spray Pam and brown 2 diced onions
Celery leaves and stalks (1 bunch-inside pieces)
4 cloves crushed garlic
4 bullion cubes and 6 C water – add a little and finish
cooking above

Put the rest of bullion into above

2 large turnips – diced
3-4 potatoes with skin diced
kale – 8 leaves cut in ½ and sliced or napa cabbage or regular cabbage

Simmer until cooked

thyme, pepper and cayanne pepper to taste

At last add 1 pt low fat butter milk
1 Tbsp butter
JD sausage


Remake green chili strata

PostPosted: Fri Feb 13, 2009 10:38 am
by MarijoPhelps
Remake green chili strata – 4 points for 1/8 of the pan serving OR
3 points if you leave the bread out – if you leave out bread and do all egg whites it is only 2 points!

(Tossing egg yolks gives you Egg Beaters without the cost or chemicals – use one whole egg for color.)

8 oz lean ham cut in pieces OR low fat cooked sausage
4-5 eggs (or use only egg whites from 10 eggs and save 7 points!!)
1 ½ c milk (may use the Rotel juice too to equal 1 ½ c total liquid) (may use buttermilk for nice change)
1 c 2% fat sharp cheddar divided
1 can Rotel (tomatoes + chili)
5 slices Roman Meal bread
spritzer of “I can’t believe its not butter”
½ tsp dry mustard
½ tsp salt

Take bread and spritz both sides with the “I can’t believe it’s not butter” Cut each piece of bread into 1/6. Put ½ of bread pieces in bottom of 8 inch pan (spray with Pam first)

Then put ½ c cheddar over bread cubes. Cut up the ham in cubes and spread over bottom layer.

Mix eggs, milk, Rotel juice, mustard and salt with egg beater. Stir in the Rotel chunks.

Place remaining bread cubes next and top with cheese (other ½ cup) Pour the egg/Rotel mixture over top.

Cover with plastic wrap and let sit in frig several hours or overnight. Remove plastic and bake @ 350 degrees for 1 hour until golden brown on top and eggs set.

May use large green chili’s split (Hatch) instead of bread for first stages of South Beach or Atkins.

Fruit Float

PostPosted: Fri Feb 13, 2009 10:39 am
by MarijoPhelps
Fruit Float

2 bananas – broken in chunks
1/3 to ½ can frozen orange juice
1 ½ cups water
2 tsp almond extract
1 package frozen sweet cherries (Safeway)
OR frozen peaches, blueberries or combo thereof

Put the frozen OJ, water, bananas and almond extract in blender and liquify
Add the frozen fruit a bit at a time and liquify

Will make a pureed frozen fruit concoction the consistency of sorbet

Put in some tofu and it is breakfast.

Weight Loss Hints that Helped Me

PostPosted: Fri Feb 13, 2009 10:40 am
by MarijoPhelps
I stuck with South Beach phase one for about 4 weeks.

I do best if I never have fruit or bread until noon or preferably later. If I do either of those earlier it revs up my motor and I want to eat everything in the cupboards all the rest of that day!

Am trying to do bread only a couple times a week and only whole grain.

I do cherry essance prunes each night (helps plumming and they taste good - Safeway has them and Walmart too)

I don't like lettuce so make salads out of other raw or cooked veggies (love raw turnips and the sun dried tomatoe hummus - at Walmart in deli area)

Lettuce wraps help with no bread

With the green chili strata - use the whole chilis (Hatch) instead of bread and you have a lower carb breakfast which is very good and can take 5 points off the whole batch.

What got me in trouble with straight South Beach (not counting points) were things like nuts. 1/4 c is 4 points. Since I need about 20 points a day to keep losing you can see how a couple handfuls of nuts would sink the ship fast.

I also use either rice wine vinegar or those new salad spritzers (only 1 calorie a spray) Wishbone has out (Safeway) rather than South Beach olive oil dressings. They might be healthy but they get me in trouble fast with too much oil (points) Neuman raspberry vinegrette (light) is good and only 1 point per tbsp.

The fat free refried beans are only 2 1/5 points a half can and I use raw garlic and 1 Tbsp parmesan cheese for a filling lunch. Many of the beans (white, pinto, kidney) are low carb and filling (I drain them)

If takes time to develop different tastes but it is possible.... and then things begin to taste good too.

Egg whites are very low in points (3 = 1 point) and cheaper to buy eggs and toss the yolk rather than buying egg beaters and getting chemicals too.

The best thing with South Beach is that if you fall off the wagon (and you will) get up, dust yourself off, say HELP to Jesus and start back over the next day.

I liked the WW meetings - encouragement and wonderful ideas. I did too many approved deserts in WW (we didn't usually eat desserts) and that was bad for the blood sugar which I didn't know I had a problem with at that time... hence the WW points while using South Beach choices - I think WW has a plan now where you can do the lower carbs along with lower fat (South Beach). With South Beach you get good protien and I need that.

Hope this is helpful and not too confusing.

Healthier Cherry Cobbler

PostPosted: Fri Feb 13, 2009 10:41 am
by MarijoPhelps
Cherry Cobbler

(Makes an 8x8 pan)

1 c. whole wheat flour
1 c. brown sugar (light or dark – I try to use dark)
¾ c. oatmeal (quick or long cooking)
½ c. butter – melted
1 tsp cinnamon

Mix above together with fork until crumbly and dry stuff moistened (can be lumpy rather than fine)

Put ½ in the bottom of a 8x8 pan sprayed with Pam.

Put a can of whatever pie filling you like on top (I used cherry sweetened with Splenda) I used TWO cans of cherries when you were here – one Splenda and the other with “extra fruit”

Top with remaining crumbs.

Bake 1 hour @ 350 degrees – top will be slightly browned, bottom nice and gooey.

Fish Chowder

PostPosted: Fri Feb 13, 2009 11:18 am
by MarijoPhelps
2 turnips pealed and cut into small cubes
1 onion chopped
1 rib celery chopped
1 teaspoon dill
1 bay leaf
2 cups vegetable or chicken broth (or water)
1 can slamon (12 oz) or cod or fresh salmon or tilapia
1 cup buttermilk
1 cup (8oz fat free plain yogurt OR fat free sour cream
1/2 tsp black pepper
1/4 teaspoon dried tarragon
MAY add cayanne pepper to taste

In large sauce pan combine turnips, onions, celery, bay leaf, dill and broth. Bring to boil over high heat. Reduce to medium and simmer 12 minutes or until veggies tender. Reduce to low heat and stir in fish, buttermilk, yogurt/sour cream, terragon, pepper cooking until just heated. Remove bay leaf.

White Bean Soup with Greens

PostPosted: Fri Feb 13, 2009 11:22 am
by MarijoPhelps
1 1/2 pounds kale or cabbage, escarole, beet greens (I have only used kale) trimmed and cut into bite sized pieces
6 cups chicken broth
1 clove garlic crushed
1 cup cooked white beans (if canned I drain them)
1 rib celery chopped
1 onion chopped

I steam the greens and then add to all the rest of the ingredients and simmer. May use a beef soup bone too. Works in crock pot if you are going to be gone. If using soup bone may cool and skim fat off.

Flourless Chocolate Cake with Almonds

PostPosted: Fri Feb 13, 2009 11:26 am
by MarijoPhelps
Flourless Chocolate Cake with Almonds

2 tbsp unsalted butter
1 tbsp unsweetened cocoa powder
1/2 c blanched almonds
1/2 c sugar
3 oz bittersweet chocolate
1/2 c fat free sour cream
1/4 c sugar substitute
2 egg yolks
1 tsp vanilla extract
1/4 tsp almost extract (opt)
5 egg whites room temperature
1/4 tsp salt
1 tbas toasted slivered almonds

Preheat over 350 F
Generously coat a 9" springforn pan with 2 tsp margarine or butter and dust with cocoa powder (don't tap out excess cocoa, leave it in the pan)

In a food processer combine blanched almonds with 2 tbas of the sugar and process until finely ground

In the top of the double boiler over barely simmering water melt chocolate, remaining butter 4 tsp and stir occ until smooth

remove from heat. Place chocolate mixture in large bowl. Add almond mixture and sour cream. sugar substitute, egg yolks, vanilla and almond ext. and 1/4 c remaining sugar. Stir until well blended.

In large bowl with electric mixer on high speed beat egg whites and salt until frothy. Gradually stir in remaining 2 tbst sugar and beat until stiff and glossy peaks form.

stir 1/4 egg white mixture into chocolate to lighten. gently fold in remaining egg whites until no peaks remain and no white streaks.

Plece in prepared pan and gently smooth top.

Bake for 30 min or until toothpick comes out with a few moist crumbs AND cake has risen and top is dry.

Place pan on rack and cook til just earm.

The cake will fall dramatically - losen edges with knife and remove from pan Sprinkle with toasted almonds.