SparkPeople Advertisers Keep the Site Free

More About JDLANDER


Visit My SparkPage
Send Me SparkMail

Recipes I've Shared:

Shrimp Taco with Poblano-Avocado Salsa

Adapted from Weber's Real Grilling p. 234 So good! Can increase amount of chile to make it hotter.

Spinach Pesto Tilapia--Nicki Bartram style

SO GOOD! This pesto does not even contain nuts!

Sesame Asian Chicken Salad

Asian infused sesame flavor to normal chicken salad sandwiches--perfect for those who don't like walnuts, celery or grapes in their chicken salad.

Tinfoil hamburger Potato and Carrot Dinner

Just like we used to make as a kid camping, but throw them on the grill or brown the hamburger with onion and throw it in a roasting pan covered in tinfoil at 400 for 30 min.

Throw in other vegetables--tomatoes, zucchini, corn. Add fresh herbs like rosemary or thyme or possibly add cheese. The possibilities are endless.

Pina Colada Smoothie

One of my favorite smoothies I have ever created. I wanted fruit, but all I had left was either canned or frozen and I was out of milk (yes, I needed to go to the store). This was what I came up with. Maybe I should go to the store less often:)

Nutty Summer Squash with Asiago Cheese (South Beach)

P. 152 and instant favorite for Jacob and I. Very easy, but very flavorful! Good use of garden zucchini and summer squash.

Easy Sour Cream Chicken Enchiladas

A family favorite. Using low fat ingredients you can cut calories down. I have not tried lowering butter amounts or using smart balance, but that may make it easier. Realize that the calorie count is for 1/2 a tortilla and filling size. These are extremely good and a great make ahead and freeze recipe. Everyone I have ever made this for has wanted the recipe and has added to their own dinner rotations.

Skinny Shrimp Alfredo

I and my family love this recipe. I have made as is and also made in a crock pot. My mother in law used this at a big event after eating it when they were over for dinner one day. You can use chicken instead of shrimp if desired.

Orange You Peachie Smoothie

This was a hit with my whole family. I served it for breakfast with a toasted bagel and cream cheese. Just all around goodness--fresh fruit and no refined sugar. We're even sneaking a little bit of veggies in. The orange and nectarines give you sweetness without adding more sugar. If you feel it is not sweet enough, add some orange juice concentrate (will add more calories/serving) or sugar free peach torani syrup (no extra calories, but chemicals). Add some flax seed if you want protein (this would change calorie count as well.)

Mostaccioli with prosciutto and chicken

An amazing Italian dish without a heavy sauce. The garlic, calamata olives, parmesan cheese and prosciutto flavors combine to make this an incredible dish. Even my kids like it (they just take out the calamata olives). I cut this recipe from 530 calories to 330 by cutting the oil used in half, using fat free evaporated milk instead of whipping cream and using chicken broth instead of vodka.


Very Good (4 ratings)
Applesauce Pork Loin

My mother-in-law (whom is a great cook) gave me this recipe. It is easy, but really yummy! I have made it for week night suppers and fancy occassions. We mix up the spices we use in it constantly. It can be cooked in the oven or the crockpot. I usually cook mine in the crockpot.

Corn Muffins

This is from the Duke University Book of Diet and Fitness p. 269. I normally don't share stuff from other sources, but I felt this to be to healthy and too good not share. I did change the directions a tid bit. It is a cross between a hearty muffin and cornbread. We ate it with chili, but it could be eaten by itself as well. The cinnamon and apple juice concentrate lend itself to the muffin version, but the cornmeal brings back a cornmeal taste.

Sweet Chili

My family's favorite chili. It could probably use 1/2 the sugar since everyone eats it like it is a dessert and it is pretty sweet.

Baked Potatoes and Carrots

The extra cooking time required is worth the effort in this oven dish. Carbs and veggies provide a 2 for 1 in a yummy side dish. Pair this with salmon or pork loin roast. Toasted slivered almonds can be added at the end for a twist. Try going a little lighter on the olive oil or using other spices such as rosemary or thyme.

Bread, Whole Wheat

Incredible recipe I got from church and super easy too.


Very Good (22 ratings)
Waffles, Whole Grain

My family loves these! I am a breakfast lover and have made a lot of recipes, but this one is our favorite!

Whole Wheat Pancakes

A healthy filling way to start the day. This is a remake of my mom's recipe. I cut out the sugar and limited the oil from 1/3 c. to 2 Tbsp. You can add in any fruit or nuts instead of blueberries. Try adding cut up bananas to the batter or put them on top instead of syrup!

Fresh Strawberry Pie

This was a summer staple growing up and a favorite among all of my family and friends. Mom was known for her strawberry pie. Use a healthier crust and you've got an even better dessert.

Chicken Broccoli Alfredo Soup

A lower-fat version of a deliciously creamy soup. Replacing butter with smart balance and substituting milk for half and half keeps the dish creamy, but without so many fat calories.

Spanish Rice

Great side dish and easier than a boxed Spanish rice. Most of the oil could be taken out and I'm going to on my next go round. Have not tried it with brown rice, but would probably be good. Cooking times would vary.


Very Good (6 ratings)
Super Burrito

Fast, filling and super easy to do. These burritos make a supper spring to life in a matter of minutes. Pair this with Spanish rice, beans, lettuce, chopped tomatoes, salsa, light sour cream and (if you can spare the calories) some homemade guacamole and you have a meal that even a Los Dos Amigos would be proud of! (I use smaller tortillas than what is in this recipe to cut down on calories. It doesn't ruin the taste and it is still filling!)

Turkey Taco Salad

Add avocado, sour cream, salsa and olives to make this salad truly decadent!


Incredible! (2 ratings)
Bean Soup

Easy, yummy and nutritious. You can trade any kind of beans to change this recipe up. I added the refried beans in it to make it a thick hearty soup.

Cream of Tomato Soup

My family loves this soup. I use one big can of tomato and one big can of V8. I make it in big batches and freeze what I don't use. This recipe can be cut down easily. My kids love to dip their grilled cheese sandwiches in it. I just eat it with whole grain bread or crackers.

No-Bake Honey Oat Bars

Lots of good stuff in these, but to make them healthier I am going to try not adding in sugar. Putting dried fruit instead of chocolate chips and cutting the almonds in half.

Yogurt-Oatmeal Fruit Salad

DFC p. 189-based. They use 1 c. cubed melon instead of 1/2 banana and it actually ends up being 122 cal./serving

Metiterranean Salmon

Something a little different. Don't over cook or it will be too dry. Adapted from Southern Living April, 2006.

Lemongrass Pork

From Cooking Light Oct. 2008 p. 146. Really light. The carrots cooked with lemongrass, ginger and garlic have a lot of flavor. Add a little bit of oyster sauce and light soy sauce and you have a really tasty dish.


Very Good (1 rating)
German Potato Soup

I love to make this creamy soup for lunch. It's cheap, filling, packed with nutrients, and it doesn't take all day to make. My husband loves it and my kids like it depending on the day.

Turkey Mushroom Soup

Great for that leftover turkey. Adapted from Duke University Book of Diet and Fitness. I keep leftover turkey and rice in zip lock bags in my freezer to cut down on the prep time.

Torani Berry Smoothie

A little bit of sugar free torani syrup goes a long way to create a great smoothie taste!

Black and Blueberry Muffins

My family loves these. You can use half white/half wheat flour and they will be a little lighter. I adapted this from a recipe from allrecipes.com. I cut the sugar in half, used nonfat milk instead of half and half and used egg whites for one of the eggs. My family almost licked the muffin tin clean!

peach muffins

try cinnamon next time

Baked oven spinach frittata

I adapted this from a recipe in Souther Living Magazine. The lowfat cheddar gives it an incredible taste without the extra calories. Using an oven to cook the frittata rather than the stove top helps this frittata to become easy to make without the worry of having a burnt bottom and a runny top!

Strawberry Banana Smoothie

Quick low cal way to add some fruit and calcium to your day.

Strawberry Banana Smoothie

Quick low cal way to add some fruit and calcium to your day.