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Recipes I've Shared:

Oven Roasted BBQ Brisket

So moist and tender you will wonder why you ever thought you needed a messy smoker or BBQ grill. Extremely simple to make--low and slow is the key.

Pumpkin (or Sweet Potato) Muffins

Secret ingredient is cornbread mix and nutmeg. I developed these to duplicate a muffin served at a top soul food restaurant in my area. I think they turned out pretty darn close.

Pumpkin Cornmeal Protein Pancakes

Packed with fiber, protein and goodness. Try these unique breakfast or snack protein pancakes. The recipe makes 6 4-inch pancakes. Divide them up as 2 breakfast servings, 3 pancakes each or eat just one as a nutritious less-than-100-calorie snack. There are endless possibilities to remake these into your own version, but do keep the Hi-maize cornmeal for the fiber it provides.

Thai Coconut Rice

Unbelievable coconut rice is addictive. You really must use the crystalized ginger and toasted almonds for full complement. My husband doesn't even like ginger, and he ate three helpings! Omitting the fish sauce will make this dish vegan.

Thin Crispy Pizza Crust

A pizza crust that is actually good for you AND it's light and crispy! You won't believe it's high-fiber.

Cranberry Walnut Quinoa Salad

Refreshing, gluten free, vegan, & delicious salad for lunch main or dinner side. Has a slight spicy bite if using the hot Madras curry powder & Sriracha chili sauce.

Vegan Pumpkin Spice Muffins

Delicious, moist pumpkin muffins with warm spices, no animal products or cholesterol, high fiber, and lowfat. Very tasty with a cup of hot spiced apple cider.

Quick Apple-Date Oatmeal

Delicious, quick and hot oatmeal for a comforting and filling breakfast before starting your day. Feel free to add dried cranberries or raisins in addition to or instead of the dates, but the results won't be quite as sweet if substituting


Very Good (1 rating)
Holiday Deviled Eggs

My favorite recipe for deviled eggs. Yum! You don't have to have them just for Easter Sunday. What would any holiday, religious observance or Sunday dinner be without deviled eggs? They can even spice up a dinner anytime during the week.

Gingerbread Scones

What could be more inviting than hot gingerbread scones on a cold, snowy morning? Just the smell alone warms you to your toes. Try these low fat, delicately spiced, slightly sweet scones this morning with a hot cup of robust coffee or tea. You won't be disappointed!


Very Good (1 rating)
Easy Banana Chocolate Chip Muffins

Tasty muffins made healthy by adding flax meal. This recipe uses a special cooking/baking protein.

Parmigiano Scalloped Potatoes

Delicious Parmigiano Reggiano scalloped potatoes. Serve along side baked ham or pork filet.

Chocolate Fudge Mousse

My version of EFL protein chocolate mousse.

Homemade Turkey Breakfast Sausage Patties

Just the right spices can make or break homemade sausage. I believe this is the perfect combination for my taste. There is an overnight wait time for spices to blend with meat.

Taco Chili (Grass-fed Extra Lean Ground Sirloin)

Good balance of carbohydrates, protein and fat, this taco soup is low in calories per serving, filling and hearty. Excellent balance of spices makes it warming on a cold winter's evening. Warms up perfectly the next day, if it lasts that long! If using a Zone-style diet, this is almost perfect 40-30-30 C-P-F ratio.

Chili Rellenos Casserole

My favorite recipe for Chili Rellenos Casserole. High in protein and lower carbs, a 40-30-30 CPF meal.

Egg White Omelet

Eating clean egg white omelet.

Apple Cinnamon Cups

Eating Clean recipe found on the internet.

Double Chocolate Bread Pudding

Extra low fat and calories for such a decadent chocolate dessert. You can add a scoop of chocolate or natural whey protein isolate for extra protein, also. Don't forget to calculate these nutrition values, though!

Baked Egg Cups

Delicious egg cups for your low carbohydrate, high protein diet or just because they are so good. I make up about 8 at a time (that's how many slices of ham are in my package) for now and later quick meals.

Easy Peach Cobbler

Easy, delicious peach (or any fresh, canned or frozen fruit) cobbler. Frozen mixed berries or tart cherries (add some sugar to the cherries) are really yummy, too.

Kentucky White Half-Runner Green Beans

There is absolutely nothing better out of your own garden than white half-runner green bush beans. This is a Kentucky staple in the summer. Serve as a side with Southern Fried Chicken or as a main dish. Enjoy!

Baja Style Crispy Baked Tilapia for Tacos

My recipe for Baja Style Fish Tacos. Add toppings, slaw, and corn tortillas separately to complete the meal (don't forget to add the extra nutrition facts) or add to a salad. I made these this evening for dinner--they were so good and without the added oil from deep frying.

Dan Dan Noodles

I created this dish in hopes of recreating P.F. Chang's Dan Dan Noodles. You can increase the spices to your taste. I like my version better than the original--I hope you do too.

Turkey Roasted Red Pepper Wrap

Great lunch or snack on the go. Packed with protein, calcium, Vitamin A and fiber. Delicious!

Cottage Hazelnut Raspberries

Luscious, warm sweet raspberries with a mound of fat free cottage cheese in the center for protein. Very yummy!

Greek Feta Scramble

Breakfast egg scramble with a Greek flavor. Serve alone or rolled up in whole-wheat or gluten-free pita bread for a take-along meal. Great breakfast meal for lacto-ovo vegetarians.

Cottage Cinnamon Apple

Quick snack that is almost a dessert, but packed with calcium, Vitamin C and protein.

Tuna Salad (Deli-Style)

Homemade tuna salad for sandwiches or stuffing tomatoes.

Tequila Lime Pork Tenderloin

Ole'! Tasty grilled pork tenderloin with a taste of tequila and lime for those hot summer dinners.

Chipotle Baja Sauce for Fish Tacos

Sauce pairs up nicely with my Baja Style Crispy Baked Fish Tacos.


Very Good (2 ratings)
Strawberry Fruit Fluff

Tasty, light dip for fruit, cupcakes, graham crackers, vanilla wafers or cakes. Copycat of a fruit fluff sold at my local Italian market, but a lot less expensive and less calories, too.


Very Good (19 ratings)
High Protein Oatmeal Pancakes

Have your pancakes and protein, too! These yummy pancakes help satisfy several daily nutrient requirements including fiber. Serve with some fresh, sliced strawberries or bananas.

Crustless Two Berry Pie

A low calorie, crustless berry pie. I think this may be a Weight Watcher-type recipe worth 6 points for the whole pie--so 1 point per serving. Top with sugar free whipped topping for a special dessert.

Middle Eastern Bean Salad

Great summer bean and vegetable side dish.

Low Carb Tortilla Pizza

Using a low-carb whole wheat tortilla in this recipe adds protein and fiber to your pizza. You don't have to give up your pizza while watching what you eat, or feel left out when everyone else is eating pizza. You may add any toppings--mushrooms, Canadian bacon, cooked chicken, onions, olives--whatever you add to your regular pizzas. These toppings are not reflected in the nutritional information. You can even add low fat shredded cheese, too.

Navy Bean Ham Soup

Love, love, love this navy bean soup. You will, too.

Perfect Texas Caviar

Not too sweet, not too sour, just right Texas Caviar with a little bite.

Texas Ranchero Chili

Spicy, homemade chili. Excellent with crackers or tortilla chips.

Layered Mexican Dip

Not your typical Layered Mexican Dip. The refried beans are already spiced or you may add extra taco seasoning for extra punch if you wish.

Karen's Homemade Sloppy Joes

Great taste and flavorful spices enhance this homemade Sloppy Joe filling. Pile it on your choice of bun--Sandwich Thins are a nice choice for less bread carbs. The ketchup is a must. I've tried it with tomato sauce, and it isn't as good.

Summer Mixed Fruit Salad

Summer fruits bring a lot of sunshine into a meal or picnic.

Avocado Salsa Fiesta

Recipe on the bag of Calavo Avocados.


Incredible! (3 ratings)
Pear or Apple Crisp (Microwaveable or Baked)

Single serving pear or apple crisp may be microwaved, baked in the oven, toaster oven or a combination of both. Satisfies part of your daily fruit servings and your sweet tooth! Any fresh fruit would work nicely. I might try fresh peaches next time. Sugar substitutions could probably be used with good results.

Quorn Asian Salad

Vegetarian version of my Asian/Oriental chicken salad.


Incredible! (3 ratings)
Impossible Buttermilk Pie

Impossibly delicious buttermilk pie!

Pina Colada Nutrition Shake

Eating for Life nutrition shake with added fiber.

Smoothie Sailing

Breakfast or snack smoothie, or anytime at all! Frosty and refreshing with lots of fiber, vitamins and minerals.

Spicy Tuna Salad (sandwich-style)

Sandwich-style lower fat, spicy tuna salad with added crunchiness.

Cod Fillets with Pineapple, Mango, Peach Salsa

Refreshing light cod fillets topped with tropical salsa.

Spicy Italian Submarine Sandwich

I have been making this Spicy Italian Submarine Sandwich for years. It's a little piece of Italy on a bun. Yum!

Snickers Apple Salad

This is the healthier version that is made with just enough crushed Snickers candy bars to give the appearance of the higher calorie version. Definitely much better for our healthy lifestyle.

Protein Sundae

Wholesome, delicious breakfast or snack packed with protein, fiber and calcium. Change up the flavors and fruit to your taste.



Recipe Collections I've Shared: