2 graham cracker squares (2 1/2 inches each)
4 Tablespoons part skim ricotta cheese
2 Tablespoons sugar free fruit preserves
1. Spread 2 Tablespoons ricotta cheese and 1 Tablespoon sugar free fruit preserves on each graham cracker.
2. Eat mindfully and enjoy thoroughly!
Makes 1 serving: 165 calories, 8 grams protein, 24 grams carbohydrate, 6 grams fat, 5 grams sugar
A big part of healthy eating is healthy habits. I have a short list of recipes I fall back on when I need to crank out a meal, but I need to change my habits.
What are some of the healthy entree recipes that use often?
I found purple sweet potatoes at Fresh Market last week. And today was the day to cook 'em up!
And of course, I have pics!
Here's the potato (I believe also called a "ube"...running into some conflicting internet stories), partially peeled (so you can see flesh & skin:( More back here...Collapse )
Sugar-Free Cream Puffs
1/2 cup shortening
1/8 teaspoon salt
1 cup boiling water
1 cup sifted all-purpose flour
1 pckg Cool Whip or
1 pckg Sugar-free chocolate pudding
sugar-free chocolate baking chips or squares
1 tbsp shortening
Preheat oven to 450 degrees F (230 degrees C). In medium saucepan, combine shortening, salt and boiling water and heat until entire mixture boils. Reduce heat, add flour all at once and stir vigorously until mixture forms a ball. Remove from heat and add eggs, one at a time, beating thoroughly after each addition. Continue beating until mixture is thick and shiny and breaks from spoon.
Spoon onto ungreased cookie sheet and bake 20 minutes, reduce heat to 350 degrees F (175 degrees C) and bake 20 minutes more, or until golden and sound hollow when tapped. Cool and fill with Cool Whip or Pudding. Heat chocolate and shortening to make a glaze, then spoon over cream puffs or dip tops in and let cool and harden in the refridgerator.
Sugar Free and Flour Free Chocolate Pecan Torte
This recipe makes a fairly small cake, enough to fill an 8-inch springform. You could always double the recipe to make something a little bigger.
2 cups pecans
1/3 cup cocoa
1 tsp baking powder
1/2 cup melted butter
1 tsp vanilla
1 1/4 cup sugar substitute or an artificial sweetner equal to 1 cup of sugar (Splenda works fine)
1/2 cup water
What You Do:
1. Put the pecans in your food processor and pulse 'em until they're all chopped to something that kind of looks like meal.
2. Add all the dry ingredients and pulse again.
3. Add all the wet ingredients and pulse again until everything's well mixed.
4. Pour into greased cake pan or springform pan, bake at 350 degrees for a little longer than an hour (keep checking with a toothpick every half hour, and don't get scared if the sides darken quite a bit).
5. Serve with whipped cream covering or Cool Whip or even sugar-free chocolate mousse as I find that in stores quite often. Also good with raspberry sauce and fresh raspberries on top.
Do you know how many "healthy" recipes are out there that are, in fact, not health? And well, most of it people just plain wouldn't eat?
My boyfriend's dad just came home from a heart attack and obviously needs to start eating healthier. I've never met a man who consumed more butter in my life, so he's going to have a hard time. He doesn't eat any fruit and would probably rather die than ever give up cheese. He has no idea what a lentil is. All of your recipes have been super helpful and I can't wait to make him some of these things, especially that cake with diet soda.
I'll continue to post some recipes I find at the library, as well.
Thanks for existing.
|2||8-ounce cartons fat-free sour cream|
|2||8-ounce packages reduced-fat cream cheese (Neufchatel), softened|
|1/4||cup fat-free milk|
|1/2||cup strong coffee|
|2||tablespoons coffee liqueur|
|2||3-ounce packages ladyfingers, split|
|2||tablespoons sifted unsweetened cocoa powder|
1. In a large mixing bowl, combine sour cream, cream cheese, sugar, milk, and vanilla. Beat with an electric mixer on high speed until smooth. Combine coffee and coffee liqueur.
2. Layer one package of the ladyfingers, cut side up, in a 2-quart rectangular baking dish. Brush with half of the coffee mixture. Spread with half of the cream cheese mixture. Repeat with remaining ladyfingers, coffee mixture, and cheese mixture.
3. Sprinkle with sifted cocoa powder. Cover and refrigerate for 4 to 24 hours. If desired, sprinkle serving plates with additional unsweetened cocoa powder. Cut dessert into squares to serve. Serves 15.
2 large sweet potatoes
2 Tbs olive oil
1/4 cup grated Parmesan cheese
Salt and ground pepper to taste
Preheat oven to 350 degrees. You can peel the sweet potatoes or leave the skins on. Cut into 1/4-1/2 in. thick rounds (or cut them into spears).
Toss the sweet potatoes with the olive oil to coat. Then toss with Parmesan, salt and pepper.
Place on a lightly greased baking sheet. Bake for 15 minutes then flip them over. Bake for another 10-15 minutes until they're a golden orange/brown.
Makes: 12 muffins.
Serving Size: 1 muffin
2 cups raisin bran cereal
1 cup skim milk
3 tablespoons vegetable oil
1 ¼ cups all purpose flour
¼ cup brown sugar
2 ½ teaspoons baking powder
1 teaspoon cinnamon
¼ teaspoon salt
Preheat oven to 425 degrees. Prepare muffin tins with non-stick spray.
Mix cereal, milk, oil, and egg in large mixing bowl. Allow to stand for at least five minutes. Combine remaining dry ingredients and add to cereal mixture. Stir until all ingredients are moistened. Fill muffin cups about 2/3 full. Bake for 15 to 20 minutes.
Nutrition Information per Serving:
22 grams carbohydrate
3 grams protein
4 grams fat
Makes: 4 shakes.
Serving Size: 6 ounces
2 cups nonfat chocolate or vanilla ice cream
1 sliced banana
½ cup skim milk
3 tablespoons malted milk powder
Put measured ingredients in blender and mix on high until smooth. Pour into chilled glass, garnish with banana slice, and serve.
Nutrition Information Per Serving:
31 grams carbohydrate
0.5 grams fat
Cantaloupe Slush with Mango
A refreshing dessert or snack, this provides each person with more than three servings of fruit.
Makes: 4 servings.
1 medium-sized cantaloupe
Juice of half a lemon
2 teaspoons honey
Peel and seed cantaloupe. Cut into 1-inch pieces. (It should equal about 6 cups.) Place in blender or food processor with lemon juice and honey, and puree until very smooth. Pour mixture into a shallow 9x12 glass pan and set in the freezer for two hours.
With a fork, chip and stir the icy mixture and return it to the freezer for two to four hours.
Peel and cut mango into long, thin, attractive slices, avoiding the pit (which is shaped like a large almond). Again with a fork, chip the frozen cantaloupe mixture so it resembles a snow cone or shaved ice. Spoon it into clear bowls, and top with mango slices. Serve.
Nutrition information per serving
Saturated Fat 0g,
Calories from Fat 3%,
Saturated Fat 0%,
3 "5 A Day" servings.
5 boneless, skinless, chicken breasts
Pam cooking spray
1 7 oz bottle of LaVictoria red taco sauce( I use mild)
1/2 cup water
1 tsp. salt
1/2 Tablespoon fresh cilantro ( I use more) or 1/2 Tablespoon fresh oregano
1/2 tsp. instant minced garlic
5 Tbsp.grated cheddar cheese
Wash chicken and pat dry. Brown chicken lightly in Pam spray(appx. 10 calories for 2 coats of spray).
Mix taco sauce, water, salt, cilantro (or oregano) , & garlic. Pour over chicken. Reduce heat; Cover and simmer 30 minutes or until chicken is tender.
Place chicken in ungreased baking pan, 9x9x2 inches, or in an oven proof serving dish.
Cool. Sprinkle with cheese;( I wait and add my cheese the last 20 minutes of cooking) cover and refrigerate about 8 hours. (overnight is better)
Heat oven to 400 degress. ( 350 if glass dish) Bake covered 20 minutes; remove cover and bake 20 minutes longer.
Serves 5: Per serving= 219 calories; 8.5 fat grams
3 Tablespoons soy sauce
1 Tablespoon sesame oil
1 clove garlic, crushed
1 teaspoon grated fresh ginger
½ teaspoon Chinese Five Spice powder
1 lb. chicken, cut into ï¿½-inch strips
2 medium stalks celery, thinly sliced
3 cloves crushed garlic
1 Tablespoon grated fresh ginger
6 oz. fresh shitake mushrooms, sliced into ½-inch strips
1 cup sliced green onion (scallions) - about 6 onions
4 cups sliced cabbage (½-inch strips)
8 oz. bean sprouts (mung beans are good, or any type intended for stir-frying)
1 Tablespoon soy sauce
1 Tablespoon oil (vegetable or olive)
1. Mix together marinade ingredients, add chicken, and mix to coat.
2. Prepare vegetables, and grate ginger and garlic so everything will be ready.
3. Heat large skillet on medium-high heat with vegetable or olive oil. When the oil is hot, add the chicken, and stir-fry until just cooked through, probably 3 to 4 minutes depending upon how thick you cut the chicken. Remove chicken from pan.
4. Add the sesame oil, then the celery, ginger, and garlic. Saute for one minute.
5. Add the vegetables in the following order, stir-frying for 1 to 2 minutes after each addition: mushrooms, onions, cabbage, bean sprouts.
6. Add the soy sauce and the chicken. Toss to combine.
7. Serve with sugar-free plum sauce. If you like, use low-carb tortillas as wrappers.
Makes 4 servings.
Nutritional Information: Each serving has 10 grams effective carbohydrate plus 4 grams fiber, 31 grams protein, 8 grams fat and 284 calories.
sugar free plum sauce
1/3 cup sugar-free plum jam
1 Tablespoon plus 1 teaspoon soy sauce
1 teaspoon vinegar (any kind except balsamic)
1/4 teaspoon Chinese Five Spice Powder
Mix ingredients together. Taste. The final result will partly depend on the sweetness and thickness of the jam. If it seems too sweet and "jammy," add a little more vinegar. If it's too thick, add water or a little more soy sauce.
Store covered in refrigerator. Keeps up to a week.
Makes 4 servings of slightly less than 2 Tablespoons each.
Nutritional Information: Each serving has 2 grams effective carbohydrate and 13 calories.
1 lb. boneless skinless chicken breasts
1 small onion
1 cup mushroom slices
3 T (or so) olive oil
1/2 cup dry Marsala wine
2 T minced Italian (flat leaf) parsley
1. If desired, pound chicken between two pieces of wax paper or plastic (use anything from an old wine bottle to a small heavy pot for this). Season chicken with salt and pepper.
2. Heat oil in skillet and add chicken. Cook until done, remove, and cover with foil.
3. Add onion and mushrooms, cook until soft. Add wine to pan and cook for 1 to 2 minutes.
4. At this point, judge the amount of liquid for sauce for chicken. If you need more, add a bit of broth. Taste, and adjust seasonings.
5. Pour vegetables and sauce over chicken, and sprinkle with parsley.
Nutritional Information: This can make 3 or 4 servings. For 3 servings each has 3 grams effective carbohydrate plus one gram fiber, 36 grams protein, and 336 calories.
8 oz cream cheese
1 teaspoon garlic powder
1 teaspoon oregano
¼ cup sugar-free pizza sauce or spaghetti sauce
½ cup shredded mozzarella cheese, or combination mozzarella and other cheese such as Parmesan
¼ cup finely minced green pepper or other pizza topping
24 slices of thin-sliced pepperoni, preferably in large thin slices
Heat oven to 350° F.
Poke the pepperoni slices into the bottoms of the mini-muffin cups, or butter the cups well if you aren't using the pepperoni (I find that oiling the pans doesn't work as well).
Cream the cream cheese with a mixer until smooth and fluffy. Add eggs, garlic, and oregano, and beat until smooth.
Mix the rest of the ingredients in by hand.
Fill the muffin cups with the egg and cheese mixture.
Bake for about 15-18 minutes, or until lightly browned on top and set in center. Remove from oven, and cool for a few minutes (5-10), then run a knife around the top to loosen (I use a plastic knife for my nonstick pan). Remove to a plate.
Makes 24 pieces
Nutritional Information: Each piece with pepperoni has 1 gram carbohydrate, 3 grams protein, and 67 calories. Without pepperoni, each has 1 gram carbohydrate, 2 grams protein, and 47 calories.
½ cup raw chopped tomatoes
3 slices bacon, cooked until crisp and crumbled
2 tablespoons mayonnaise (regular)
Black pepper to taste
3 to 4 large leaves of green lettuce
Mix chopped tomato with crumbled bacon, mayonnaise, and a generous amount of pepper. Spoon mixture into the center of the leaves, and wrap in either a burrito or taco shape.
Nutritional Information: Whole recipe has 5 grams effective carbohydrate plus 2 grams fiber, 7 grams protein, and 362 calories. Note that this is not a great protein source; most of the calories (202) come from the fat in the mayonnaise.
1 can black soy beans
1 small onion, chopped fine
1 cup low carb barbecue sauce (see recipe below)
Saute onion in a little oil until soft. Add the beans and the sauce. Simmer 15-20 minutes.
Nutritional Information: Each serving has 9 grams effective carbohydrate plus 7 grams fiber, 11 grams protein, and 166 calories.
2 strips of thick bacon, chopped fine (or see note)
1 small onion, minced
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 small can (6 oz) tomato paste
1 can (12 oz) diet (sugar-free) cola - Splenda-sweetened preferred
1/4 cup low carb (sugar-free) catsup, (or see note)
3 T mustard
1 Tablespoon Worcestershire sauce
1 pinch ground cloves
Hot sauce to taste
Note: If you can't find low carb catsup, leave it out, but add about a tablespoon of vinegar and some sweetener, to taste.
1) Fry the bacon in a saucepan - a 2 qt pan works well.
2) Add the onion and cook over medium until soft - 3-5 minutes. Add garlic at this point if you're using fresh and stir it for half a minute or so.
3) Add the rest of the ingredients, plus about half a cup of water. Stir well.
4) Simmer for 20-30 minutes. It will cook down a bit and flavors will combine.
5) Adjust the seasonings so you have the balance you want - you can add vinegar, artificial sweetener (liquid preferred), or hot sauce. (If it's too hot, adding more sweetener will tone it down.)
The recipe makes approximately 10 servings of 1/4 cup each. Each serving has about 3.5 grams of carbohydrate plus 1 gram of fiber.
1/3 cup mayonnaise
2/3 cup sour cream
2 Tablespoons lemon juice
Artificial sweetener to equal 2 T sugar
1 teaspoon garlic powder
1 teaspoon onion powder
1/8 teaspoon paprika
1/4 teaspoon black pepper
1/4 teaspoon plus one pinch salt
1 lb cabbage, shredded
Mix all cole slaw dressing ingredients together, and then mix them into the cabbage. Balance the lemon juice and sweetener to your own taste.
Nutritional Information: This makes about 7 servings of 1 cup each. Each serving has 4 grams carbohydrate plus 2 grams fiber, 2 grams protein, and 145 calories.
2 whole wheat pita bread (the small ones, about 8 inches around)
1/3 cup apple butter (homemade is best, but storebought's fine too)
1 kiwi, peeled (or just scooped out)
4 large strawberries, hulled and sliced
1/2 apple, thinly sliced (any variety)
cinnamon, to taste
1.Place pitas on a baking sheet. Preheat the oven to 300.
2.Spread the apple butter fairly thickly over the undersides of the whole pita breads.
3.Arrange the apple around the perimeter of the pita. Next put a circle of kiwi slices, then some strawberries. Place a kiwi or berry slice in the center.
4.Sprinkle with cinnamon- I like lots!
5.Bake on the center rack for about 15-20 minutes, till the fruit is softened. Slice in half and serve.
Would be nice with some yogurt on the side.
1 tablespoon softened unsalted butter or canola oil
1 cup + 1 tablespoon sugar
1 egg, 2 egg whites, or cup fat-free egg substitute
2 tablespoons unsweetened applesauce
cup skim milk
1 tablespoons vanilla
2 cups whole-wheat pastry flour
1 teaspoon baking powder
1 teaspoon baking soda
2 teaspoons ground cinnamon
teaspoon ground nutmeg
teaspoon ground cloves
teaspoon ground allspice
2 cups diced apples
2 tablespoons finely ground pecans
Preheat the oven to 350 degrees. Lightly coat an 8" x 4" loaf pan with no-stick spray. In a medium bowl, beat the butter or oil, 1 cup of the sugar, egg, egg whites or egg substitute, applesauce, milk and vanilla.
In a large bowl, combine the flour, baking powder, baking soda, 2 teaspoons of the cinnamon, nutmeg, cloves, allspice and apples. Stir into the oil mixture and combine just enough to incorporate the ingredients. Pour the batter into the prepared pan.
In a small bowl, mix the pecans, the remaining 1 tablespoon sugar and the remaining teaspoon cinnamon. Sprinkle the mixture on top of the batter.
Bake for 45 minutes, or until a toothpick inserted into the center comes out moist but not wet. Cool the bread slightly in the pan, then remove and cool on a rack.
1 (8 ounce) package 1/3 less fat cream cheese
1 cup SPLENDA® No Calorie Sweetener, Granulated
1/4 cup SPLENDA® Brown Sugar Blend
1 teaspoon vanilla
4 sliced apples
Directions Combine all ingredients, except apples, in a large bowl, mixing with a hand mixer until smooth. Serve immediately or chill, covered, in the refrigerator until ready to serve.
Use sliced apples for dipping.
5 egg whites
1/3 cup SPLENDA® No Calorie Sweetener, Granulated
1 1/2 teaspoons vanilla
1 pinch salt
Directions Preheat oven to 350 degrees F. Lightly oil a 13x11-inch baking sheet. Set aside.
Make Angel Bites. Place egg whites in a medium mixing bowl. Whip on high speed using an electric mixer or wire whisk until frothy.
Add SPLENDA® Granulated Sweetener, vanilla and salt. Mix on high speed until medium-stiff peaks form (approx. 20-30 seconds with an electric mixer).
Spoon rounded tablespoons of egg whites onto prepared baking sheet. Bake in preheated oven 10-15 minutes or until golden brown. Remove from pan. Cool.
Assemble Angel Bites. Just before serving, sandwich Angel Bites with filling of choice. Place filling on the bottom of one Angel Bite and top with another so that the bottoms of the Angel Bites are facing each other and the filling is sandwiched between them. Repeat with remaining Angel Bites.
1 pound salmon fillet, partially frozen, cut into 4 portions, skin removed
2 tablespoons dry white wine
1/4 ms dash
Freshly ground pepper to taste
Lemon wedges for garnish
1. Preheat oven to 425°F. Coat a 9-inch glass pie pan or an 8-inch glass baking dish with cooking spray.
2. Place salmon, skinned-side down, in the prepared pan. Sprinkle with wine. Season with ms dash and pepper. Cover with foil and bake 25 minutes, depending on thickness.
1 (18 ounce) box yellow cake mix
1 (16 ounce) container fat-free cool whip
1 (12 ounce) can diet pepsi
1Mix cake mix and diet pepsi in a bowl.
2Bake for the baking times on the box.
3Let cool and add the fat free cool whip for topping.
1/2 cup sugar-free carbonated orange beverage
1/4 teaspoon almond extract
1 (16 ounce) package angel food cake mix
1.Preheat oven to 350.
2.Combine first 3 ingredients in a large bowl.
3.Beat with a mixer at medium speed until smooth.
4.Drop batter by heaping tablespoon onto baking sheet coated with cooking spray.
5.Bake at 350 for 9 minutes or until lightly browned.
6.Remove from baking sheets.
7.Immediately, and cool on wire racks.
8.Tip: You can change the flavor of these light, chewy cookies by using any other flavored sugar-free carbonated beverage.
9.Try strawberry or lemon-lime for starters.
1 cup butter
2 tsp vanilla extract
1 cup splenda
1/4 cup splenda brown sugar
2 1/4 cup white all purpose flour (or whole wheat flour)
3/4 tsp baking soda
3/4 tsp salt
12 oz chopped sugar free chocolate
1. Preheat the oven to 350 degrees F.
2. Mix together butter, brown sugar, and splenda until smooth. Add in eggs one at a time. In a separate bowl mix together flour, salt, and baking soda. Combine dry ingredients with the butter mixture a little at a time until smooth. Add in chocolate.
3. Spoon batter onto a greased cookie sheet and slightly flatten the tops of each cookie. Bake for 9 to 12 minutes. Let cool on a wire rack for 10 minutes before storing or eating.
1 lb extra lean ground beef (5% fat)
3 cup fresh mushroom slices
2 medium onions , chopped
1 1/2 cup water , up to 3 cups. divided
2 Bouillon, beef, powdered, serving
2 tbsp worcestershire sauce
1/2 tsp ground thyme
1/2 tsp sage, ground
1/4 tsp black pepper
1/2 cup white all purpose flour , or whole wheat
3 cup Peas, garden, frozen (or other frozen vegetable)
1. Cook beef in a large pot. Cook until the meat is no longer pink (beef should appear a brown color). Place in a strainer, and then pour the boiling water over the beef to clean off any fat. Drain.
2. Place the beef back in the pot, add mushrooms, and onions.
3. Cover the pot, and cook until the onion is tender.
4. Boil1 cup of water. Place the bouillon in it and let dissolve. Then, pour onto the beef mixture.
5. Add Worcestershire sauce, thyme, sage, and pepper to the beef mixture. Stir all together.
6. Mix together the remaining 1 ½ to 2 cups of water and flour. Blend together (making sure there are no lumps), and pour into the beef mixture.
7. Add in the frozen peas and heat. Cover the pot.
8. Cook for 7 to 10 minutes (make sure the vegetables are tender).