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More About KAT.COURTNEY


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Recipes I've Shared:

Vegetable &Green Lentil Stew with Couscous

Throw it in the crock pot in the morning and dinner just needs a final touch when you get home. Excellent with or without the cheese.

White Bean Chicken Chili

The scent of this slow cooker dish is great to come home to. I precook dried beans and freeze in zip bags. May substitute canned (3), but rinse well to remove salt.

Roasted pepper and spinach pasta

This is very fast & easy to make and counts as 3+ veggie servings. You could use plain mozzarella cheese and add chopped sun-dried tomatoes and basil.

Emma's Lasagna Florentine

My 10 year old and I tweaked a manicotti recipe to make our own healthy spinach lasagna. We substitute low salt spaghetti or tomato sauce to lower sodium content.
Slap the layers together any way you want- just begin with sauce and noodles, and end with sauce and cheese.
The spinach filling is also good for stuffed manicotti, homemade calzones or ravioli. (we make ravioli out of wonton wrappers or lasagna noodles.)


Incredible! (1 rating)
Stuffed Zucchini Boats

One of daughter's favorite veggies

Todd's Homemade Vanilla Ice Cream

We have fun adding "mix ins" such as homemade strawberry jam, splenda-sweetened sour cherries from our tree, or choc chips (not included in nutritional analysis)


Very Good (14 ratings)
Dijon Potato Salad

Flavorful, healthy, mayo-free version. From Nikki & David Goldbeck's "American Wholefoods Cuisine"


Very Good (10 ratings)
Greek Lemon Chicken

Weight Watcher's Recipe. Very flavorful and tender. I make extra and use the chicken in salads and other recipes.


Very Good (1 rating)
Strawberry Salad with Poppy Seed Dressing

White wine (distilled) vinegar won't show up on the nutrient list, but it adds no calories/fat/sodium. This recipe was originally from Cooking Light Magazine

Sneak-in-the-veggies Pancakes

My own invention. Sweet & yummy (says the 9 yr old). Serving size says three, but two pancakes are enough to fill any kid and most adults. Low fat, high fiber.

Avocado Black Bean Pita

Yummy, portable lunch in a pita. I substitute Weight Watcher's brand pita for more fiber and fewer calories.
Can also substitute whole wheat flatbread and roll up ingredients.

Morning Muffin Pizzas

low fat; can be vegetarian if you like. We use Boboli pizza sauce, but I couldn't find it on the list.

Sour Cherry Breakfast Smoothie

Great way to get calcium and vitamin A. Add a whole wheat english muffin to round out a healthy breakfast

Caramel Swirl Fudge

This sticky, yummy fudge takes only 5-10 minutes to make, It fits Spark goals by virtue of portion control.

Hearty Two Bean Chili (adapted from Best Life)

I use dried beans that I cook and then freeze. If you use canned beans, omit the salt or use low sodium beans.


Very Good (6 ratings)
Cranberry-mustard Pork roast

Quick, easy, inexpensive crock pot supper. Tangy and low-fat. Even my 9yr old likes it.

Peanut Butter Shells

One is plenty! very rich. Bake in mini muffin tins, hollow them out like tart shells and fill with whatever.


Incredible! (1 rating)
Low Fat/low sodium Roasted Red Pepper Hummus

Zippy taste, with lower fat & sodium than regular hummus. If using canned chickpeas, remember to add in the additional sodium

Light French Toast

low fat, good fiber, with a little spice. We top with peanut butter or fresh fruit puree.

Kashi Boost Cereal Mix

No more chewing cardboard to get fiber. This mix of three cereals packs nutrition, but with taste & texture. 15 gms fiber, 16 gms protein, 2 gms fat.

Low Fat Taco Salad

This uses a homemade taco seasoning with much less salt. Feel free to substitute diced tomatoes for the chunky tomato sauce. We use whatever tomato product we have on hand.

Tuna Quesadillas

This is straight from Startkist, with a couple tweaks We used canned tuna, lower fat cheese & hickory smoke flavor drops instead of using the flavored tuna in the pouch that has fat & salt added..
Every kid in the neighborhood loves these-even those who hate tuna.

Sneaky mashed potatoes

Slip cauliflower into your kids (or yourself). Easy, low-cal & yummy. Passed 9 yr old's taste test


Very Good (1 rating)
Zesty Grilled Shrimp

Fast, easy, yummy and healthy. Don't forget to allow for at least 2 hours of marinating time.

Lite Eggplant Parmesan

This is a lighter version of the Moosewood Cookbook style. No soaking or frying needed. The eggplant slices are baked until crisp. (even good on their own)


Very Good (32 ratings)
Miracle Cauliflower Soup

This is a fantastic way to sneak veggies into your kids. I HATE cauliflower and cabbage and I love this soup. Very little prep time, 4 ingredients, and <1 gm of fat.