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Recipes I've Shared:

Lower-Sugar Blueberry Yogurt Treat

Lowfat fruit yogurt is a delicious treat, but can be very high in sugar. Mixing it with a lower-sugar yogurt cuts down on the sugar, and using Greek-style yogurt makes it extra creamy. Top off with a handful of dried blueberries for extra sweetness without adding more refined sugar.

Whole Grain Pilaf Salad

This is meant to be low-carb, but if you wanted to add more pilaf you could (the carbs would be higher).

Chef JJ's Whole Wheat Pasta Pie with Turkey Spaghetti Sauce

Adapted from an old kids' recipe for "spaghetti pie". Our 10 year old loved making it!

Make-at-Home Salted Caramel Mocha

Just trying to match the yum-factor in a salted caramel mocha made at home. No claims are made as to the healthiness of this treat. :)

Healthy Skillet Pasta with Turkey & Vegetables

This is a delicious recipe my hubby came up with. It's packed with healthy vegetables and is very low sodium, plus uses whole grain pasta to keep the carbs under control. At home we call it "glop" but that name doesn't do it justice because it's so delicious!

Light Egg Nog Mocha

Just something I whipped up on a winter's day when cold egg nog wouldn't do. Add more instant coffee, or brew a real espresso, if you want more coffee flavor.

Coconut Pineapple Cranberry Sunrise (Non-Alcoholic Tropical Drink) (8-oz Glass)

Trying to approximate a delicious drink I had at Anthony's on Mother's Day 2013. The drink was served in a 16-oz glass with lots of ice and a straw so I think there was actually only 8 oz. of drink, but that's just a guess. Or a hope - this is a high-calorie treat even at only 8oz!

Sweet Tangy Broccoli Cabbage Slaw

Just trying something out! This is adapted from the Taste of Home homemade coleslaw recipe which is supposed to be like Anthony's. I thought I'd see if I could make something similar but less sugary and with lower cholesterol (and a slightly Asian kick).

Smashed Japanese Yams with Ceylon Cinnamon

Creamy, tangy Japanese yams (which are white inside rather than the orange of typical American yams) make this an especially good side dish with mild main courses like fish or baked chicken.

Smashed Baby Red Potatoes

Sliced organic potatoes, boiled up with a little butter and salt. Simple and delicious.

Strawberry Omega Smoothie

Just a quick way to get a few omegas, some fruit and protein into my day! Chocolate makes it all worthwhile.

Mocha Cola Frapp

A crazy concoction, but man it tastes good. Half Coke, half homemade Yoo Hoo, half Frapp, all yummy summer fun. Pile up the ice and pour the rest on, then shake or whip up in a blender. That's it! And for less than 1/3 of the calories and carbs in a Mocha Lite Frapp from you-know-where.

Auntileah's Vegan Colcannon (Mashed Potatoes with Spinach)

Vegan, gluten-free version of the traditional Irish mashed potato with spinach and shallots. There's no butter, but the olive oil, Sunny Paris, salt and pepper provide plenty of flavor!

("Auntileah" is actually my sister, not my aunt! The name is an homage to a character called "Auntilucy" in a great, crazy children's book called "The Strictest School in the World".)

(Un)-Sweet Potato Empanadas

I got this idea from a recipe that originally called for leftover sugared sweet potatoes from a holiday dinner. My version is a side dish for the holiday dinner, so there are no leftovers to use. It calls for fresh sweet potato instead and the only sweetness is provided by the potato, cheese and ready-made dough. They were served alongside the turkey and trimmings for Thanksgiving dinner and were a big hit!

Decadent Chocolate Blueberry Ice Cream Smoothie

A what-the-heck moment led to this concoction when I didn't find my usual frozen strawberries in the freezer. Delicious, creamy, and only to be had once in a while because of the fat content of the ice cream ... not to mention, it's dairy.


Very Good (3 ratings)
Super Juicy Grain & Seed Turkey Burgers

These burgers don't shrink in the oven -- instead, they seem to inflate! They get very big and juicy, probably because of the egg whites being absorbed by the added grains. They are amazing. You could easily break the mix up into a larger number of servings (6-8) and feel very satisfied by just one burger. (The added grains and flax seed also make them very filling.)

Spanish Style Brown Rice with Dark-Meat Chicken

Not quite Arroz con Pollo, a very mild brown rice sautee with dark meat chicken that imparts a rich flavour. The spices are from Penzeys - Tuscan Sunset (a salt-free Italian style seasoning) and Sunny Barcelona (lemon pepper-based seasoning), plus a bit of saffron thrown in for golden colour and earthy depth. Just a cup of this makes a terrific meal alongside a simple salad and a veg.

Low Sodium Beef Barley Soup

Very low sodium compared to canned beef barley soup (which is one of the higher sodium soups out there for some reason).

Matzoh Ball Soup From Scratch

This year I'm learning to make chicken soup from scratch, just like my mom used to do. This recipe is not *quite* kosher for Passover - the canola in the Smart Balance oil, and probably something in the bullion, although I didn't actually look at the ingredients. Your mileage may vary.

Honey Barbeque Marinated Chicken Breast

Improvised from what was in the fridge.

Brown Rice Risotto

This is a very basic risotto, but with a healthy twist - it uses no butter, just rich extra virgin olive oil. Get your stirring arm ready!

Slow Cooker Southwest Chicken Thighs

Throw everything into the slow cooker in the morning, have a delicious Southwest-inspired dinner in the evening. To lower sodium and fat content, use boneless, skinless chicken breast instead of thighs. Serve over quinoa or brown rice (not included in calorie count).

Slow Cooker Sirloin Tip Pot Roast

This is a mishmash of a bunch of different crock pot (and non crock pot) pot roast recipes I found on the Web. Much inspired by the "Crazy Aunt Purl" blog (funny stuff!) but her recipe was written out as a narrative and thus not very useful for calorie-counting purposes! Plus I used ideas from other sources too. You can reduce the sodium by eliminating the sea salt and/or the bullion.

Note: For this recipe I used "Better than Bullion" turkey base, rather than beef or other bullion cube. It has about half the sodium of a normal bullion cube, so this recipe is already relatively low sodium (especially compared to similar recipes that use canned mushroom soup and the like).

One Hour Chicken and Dumplings

An improvised old-fashioned chicken and dumplings recipe, more like dumplings and chicken. The dumplings cook up dense, chewy, and very tasty. Roll the dumplings out thin and cut them small for the best chance of cooking through. The soup will be thick and the chicken will cook down into little pieces.

Red Pepper Tomato Vegetable Beef Stew

This was originally supposed to be a classic beef stew, but I didn't have vegetable juice so I substituted red pepper tomato soup. I also played around with the spices a bit, using soyaki sauce instead of worcestershire sauce and adding ginger and paprika. It came out delicious, hearty and complex. Goes great with a warm biscuit!

Panko Salmon Patties

Adapted from Better Homes and Gardens cookbook - but baked instead of fried in oil.

Whole Wheat Dried Berry Pancakes

Low in saturated fat, these light pancakes feature a mix of whole wheat pastry flour and all purpose white flour; for heartier pancakes, you can use all whole wheat flour or replace 1/4 cup of the white flour with wheat bran. The dried cherries and blueberries add an intensely sweet kick. Serve with margarine and berry preserves or warm maple syrup (not included in calorie count).

Hearty Low Sodium Minestrone Soup

Making your own soup isn't hard and it can save you a lot of sodium compared to canned commercial soups, which even in their "low sodium" varieties usually have a lot more than you might want.

White and black pepper flavor up this low-sodium soup. It is hearty and thick - almost like a stew. (You can decrease the white pepper for milder flavor. You can also increase the amount of chicken broth for a thinner, less hearty soup.)

This is not classic minestrone, which would have white and/or kidney beans rather than just garbanzo beans, but garbanzos are what we had on hand ... which is fine!

Serve with garlic bread or crackers.

Krusteaz Deluxe Brownies - Cake Style w/Chips and Walnuts

Just recording how we made some delicious (but not healthy) brownies with Krusteaz mix. For a healthier version, use the healthier mix - CarbSmart or nonfat. (These have 2g of saturated fat and 2.5g of trans fat in each brownie!)

Herbed Bruschetta with Fresh Mozzarella Medallions

Delicious and incredibly simple appetizer, perfect for an Italian meal. You can get fancier by using whole, fresh basil leaves and adding tomato slices, but it's not necessary. However, good quality extra virgin olive oil is essential for the right taste.


Very Good (2 ratings)
Simmered Saffron Chicken

A simple but tasty dish to serve over rice or pasta.

Classic Tomato Spaghetti Sauce

Hubby's delicious spaghetti sauce without meat. Great with a hearty pasta!


Very Good (1 rating)
Lowfat Chicken Meatballs

Finally got the hubby to tell me his recipe for these meatballs. Can be made with lowfat buffalo, turkey, or chicken. Simple and delicious addition to a stirfry or spaghetti sauce.

No Fudge Pudge Brownies (Applesauce & Sour Cream)

From the No Fudge Pudge box "lactose free" suggestions. Just a little dairy (1/4 cup of sour cream). (I don't know that sour cream is lactose free, though, so I took the "lactose free" designation off this recipe.) Just 93 calories and .3g fat per serving though, so it's definitely low fat as far as desserts go!

Haggen Broccoli Salad [Approximate]

This is a guess at recreating the recipe for a Haggen deli salad with broccoli and nuts. Not using the actual ingredient list, so this is highly inaccurate. Will try again with a real ingredient list later.


Incredible! (1 rating)
Simple Low Fat Deviled Eggs

Hubby's specialty ... so yummy it gets requested whenever we have a fancy dinner. But so simple.

Cajun Roasted Squash and Yams

Adapted from a recipe I found online for roasted butternut squash (#200194 on allrecipes.com if you want the original). The cajun spice was an emergency substitute for garlic salt (which I don't keep since we usually use fresh garlic) and it turned out great. The addition of ground cloves was a last minute inspiration. It tasted fantastic even overcooked, but I recommend watching it closely in the last 10 minutes to prevent the edges blackening.

Gourmet Caramel Pretzel Cookies II

The thin-pretzel version turned out not to be so successful, so I've remade them with the original square pretzels (butter flavour) but kept the gourmet substitution of Riesen's dark chocolate caramels for the Rolo candies. Because these pretzels are smaller, I cut the Riesen in half. That helps keep the calories down (the butter pretzels have a lot more calories than the thin style I used in the previous recipe). Still, at 130 calories or so for 2 of these, it's a pretty low calorie treat.

Gourmet Chocolate Caramel Pretzel Cookies

A friend made these for an office party with little square buttery pretzels and Rolo candies. I decided to "improve" on the idea. The pretzel thins are very crunchy so it's a big contrast to the squishy, dark chocolate Riesen candies. The best thing is each cookie is only 58 calories. Eat two and you're just topping 115 calories, but you feel like you have really splurged.

You could make these lower-calorie by cutting the Riesen in half for each cookie and substituting another pretzel thin for the pecan, making a pretzel-caramel-pretzel sandwich.

Double Chocolate Chip Whole Wheat Walnut Cookies

Just an experiment - modified from the recipe on the back of the Trader Joe's chocolate chip package. More flour would have helped. Not sure if the Brummel & Brown's was to blame or the extra vanilla, but the batter was too thin at first. Adding an extra 1/2 cup of flour helped, 3/4 would have helped more.

Sugar Cookie Paint - Agave Syrup

A little different from the usual sugar cookie icing. The agave syrup and vanilla flavoring lend low-sugar sugar cookies some extra delicious flavor.


Incredible! (1 rating)
Sugar Cookies for Chanukah (Modified)

From the back of a package of Chanukah cookie cutters, modified slightly for a firmer cookie.


Very Good (1 rating)
High Protein Hot Cocoa

*** Important note: This is not 100% Lactose Free. The lactose comes from the whey powder, which is 98% Lactose Free according to the manufacturer. A 100% whey protein isolate powder would be more than 99% Lactose Free. ***

I was trying to figure out how to get a big serving of protein in the lowest possible calories. A fitness website (not SP) had a suggestion of pure protein powder + water, but that just sounded horrid, so I tried this instead. Hemp milk is very creamy; I combined it with water to lower the calories. Delicious and satisfying. Mix really well and use good quality (all or mostly isolate) whey protein powder.


Very Good (2 ratings)
Low Sodium Hearty Chicken Soup with Beans and Pasta

Forget the kind in the cans, this tastes better and has far less sodium and fat than even the "low sodium" brand of canned chunky chicken noodle soup. It's very easy to make, with an investment of about an hour's worth of time. The ingredients are simple. Plus, you can feed your family for a few days on one big pot. To lower the calorie count, eliminate the beans and farfalle.

Green Beans Roasted with Red Pepper Strips and Pecans

Adapted from SimplyRecipes.com's "Roasted Green Beans with Onions and Walnuts" recipe, using what we had on hand. Was great served with a hearty meat loaf. Loaded with healthy mono unsaturated fats.

Non-Dairy Low-Sodium Brown Rice Risotto

This is made with the lowest sodium chicken sausages we could find. You could cut out the sausage or replace with chicken breast for lower sodium, but sausage holds up better especially after reheating leftovers. (And unless you're having a big dinner party, you will be reheating leftovers!)

Possible add-ins:
1 cup frozen or fresh peas
1.5 cups frozen or fresh sweet corn (makes it very creamy)
1 cup chopped fresh asparagus
1 slice chopped prosciutto (adds sodium)

Fantastic Low-Calorie Gourmet Meat Loaf

You won't believe how good this tastes, and it packs almost 20 grams of protein into just under 160 calories, with less than 2g of saturated fat. Take that, protein bars! The key is using ground sirloin - the extra lean variety - rather than ordinary ground beef.

75-Calorie Dairy-Free Hemp Mocha

This "hippie mocha" - all natural! - is so simple and delicious, for those of you who are like me and have a major mocha fetish, I wanted to share it. It is sugar free and dairy free. Simple to make at home, which of course has the added benefit of saving $4 or so!

Fakeaccino

Non-dairy, very low caffeine, no sugar, and only good fats from nut milks (MimicCreme is made from cashews and almonds). Drink up!

High Protein Mocha Shake

This is delicious, mostly non-dairy (at least, non-lactose as far as I know), and has 20g of protein. To lower the calorie hit you can eliminate or reduce the amount of dairy-free ice cream.

Garlic Risotto with Chicken Sausage

Saffron-flavored risotto with loads of garlic. Gets creamier the longer it cooks.

Chocolate Walnut Banana Muffins

A chocolaty twist on the traditional banana muffin. The pieces of dark chocolate and walnuts are add-ins that can be left out if lower calories/fat are desired. (Will have 110 calories and 3.4g of fat if chocolate and walnuts are left out.)


Incredible! (1 rating)
Midnight Matzo Ball Soup

Thrown together near midnight during Passover, when I was super hungry post-workout and needed something good to eat!

Dark Chocolate Protein Shake

This is so much like a chocolate malt, I love it!


Incredible! (1 rating)
Spaghetti Sauce with Ground Turkey

Good basic turkey spaghetti sauce.

Spicy Felafel Crusted Fish

Spicy, crunchy-topped fish fillets. High protein, low fat, and very tasty. Contrasts well with fresh asparagus as a side dish.

Oven-Fried Tilapia with Flaxseed Cracker Breading

Mild whitefish baked with a cracker-crumb crust. Flaxseed in the crackers adds extra beneficial oils; low in saturated fat and very high in protein.

Garbanzo Turkey Chili

A very mild chili with a lot of meat and beans and not much "sauce". High in protein and fiber, low in fat. Delicious over brown rice.

Low-Sugar Strawberry Sauce

Simple recipe ... with super sweet strawberries like the ones we get up here in summertime, the sugar could be left out. Delish with chocolate cake!

Mama Jo's Lowfat Turkey Shepherd's Pie

When we were kids and lived in England, Shepherd's Pie was my "mum's" favourite dish to make ... and we all loved it. Then she made it with ground beef and pork; this is updated, less fatty, and with lower calories. So easy to make it should be a once-a-week treat; even my picky 5-year-old professed to like it.

Spicy Bison Burgers

Hot and spicy from Cajun seasoning. Use a grill pan with somewhere for fat to drain off if using a fattier buffalo meat.

Chicken Rotini Pasta Casserole

Hearty casserole with whole wheat pasta and poached chicken. Can be made with frozen or fresh chicken breast.

Cajun Whitefish and Shrimp Bake

Cajun-spiced seafood casserole, using frozen fillets and frozen shrimp.

Nutrition data leaves out 1.25 cups of the soup and .25 cup of the breading because that is what was left behind in the baking pan when I made this and I wanted the nutrition data to be correct. Your mileage may vary!

Avenue Bread - Maple Walnut Cookies [Approximation]

Trying to approximate the delicious maple walnut cookies that Avenue Bread serves. The original recipe called for 1/2 cup of shortening, but I'm subbing 1/4 cup butter and 1/4 cup margarine, because I just can't see Avenue baking cookies with no butter in them.

Adapted from a recipe by "Joe" of Minneapolis, blogging on desertculinary.blogspot.com.

Turkey Pesto Eggenue

An approximation of the Eggenue at Avenue Bread that I like best. Avenue bread's muffins are much, much better than Thomas', but since this is a local store I can't find the nutrition data online.

Annie's Organic "Creamy Spirals" (Prepared, No Meat)

Just the mix, no meat or tuna added. I created this recipe because the "As Prepared" nutrition data on the box includes the tuna.

Brown Cow Chocolate Smoothie

A real dessert smoothie. I wanted something more chocolate than strawberry for a change!

Açai Chocolate Wonderberry Smoothie

Am I the only one who loves the combination of chocolate and summer berries? This is just like a lot of the smoothies I've been making, but instead of water this time I tried a quarter cup of açai juice. It doesn't change the taste of the smoothie a lot but adds a much sweeter aftertaste (probably due to the agave sweetener used in the juice). This will meet 50% of your Vitamin C needs for the day! Give it a try and tell me what you think.

Marionberry Compote

Marionberries are a Northwest favorite - they are a cross between Chehalem and Olallieberry blackberries. The nutrition data here is therefore based on frozen blackberries, since the nutrition information for marionberries could not be located online. Blackberry data should be very close!

Dark Purple Protein Smoothie

Mostly just put this in here to use it in my calorie counter, but I'm sharing it anyway. Simply lovely little late-night smoothie treat to make sure I get enough protein in my daily calories.

Purple Wonderberry Smoothie

This was so good, and so pretty, I just had to make it into a recipe so I could make it again. Frozen blueberries and strawberries with protein powder and a little nonfat yogurt and milk add up to an amazing (and very big) smoothie, without a whole lot of calories. Wow.

Mama Jo's Tamale Pie

Just, well, yummy.


Very Good (1 rating)
Mama Jo's Carrot Salad

Sweet and light Midwestern treat.

Mama Jo's Beef Stew

Quick to make in a pressure cooker, the old fashioned 1950s way. The absence of potatoes makes it much lower in calories and carbohydrates than the old-fashioned recipe, and using lean beef and low-calorie cooking spray instead of oil ensures that the fat content will not be high.

Little Delight Strawberry Protein Smoothie

Just a little post-workout treat, high protein, low sugar except for sweet strawberries and a bit of yogurt and rice milk. Delicious, protein-packed, and gives you 90% RDA of calcium and 50% RDA of vitamin C, all in one drink. To lower the calories, you could use nonfat milk and nonfat yogurt (or just a lower-sugar brand of yogurt).


Incredible! (1 rating)
Fast & Healthy Chicken Veggie Stir Fry

Fastest dinner in the West, thanks to TJ's. What would we do without ya, Joe? I shudder to think. Healthy fresh (not frozen!) vegetables, packed with vitamins, make for a low-calorie, satisfying, Asian-style one-skillet meal. Pair with brown rice to up the whole-food quotient.

Easy Blueberry Smoothie

Easy and delicious blueberry smoothie, no ice required because the blueberries are frozen. For an extra-cold smoothie, pre-mix the milk and yogurt and freeze for 1/2 hour before mixing with the blueberries.

Spaghetti Sauce with Spicy Sausage and Mushrooms

A hearty winter spaghetti sauce. You can substitute a milder sausage for a less spicy taste, but the spiciness really warms you up!

Garlic-Free Risotto with Portabello Mushrooms

We made this risotto for guests who could not eat garlic (which is usually a big part of the flavor of our risottos). We added portabello mushrooms to give it a little more oomph to make up for the lack of garlic. Delicious served with roast chicken, bruschetta with fresh mozzarella, and a dark greens salad!

Mama Jo's Latkes

Not exactly traditional. We didn't have onions or even onion powder. Delicious anyway. Probably made as light as possible using canola oil, but not exactly light eating.

Organic Stuffing with Apple Chicken Sausage

Filling winter dish with high protein and medium calories (250 per serving).

Risotto with Sausage and Corn

Classic saffron-infused risotto, with the tang of asiago sausage and the surprising crunch of fresh corn. Well worth the time invested in stirring!

Chocoberry Protein Smoothie

EAS Whey Protein Powder gives this otherwise sweet smoothie a protein kick. Pink as strawberry ice cream and just as delicious, also provides more than 100% of Vitamin C and almost 100% of daily calcium needs. Yum!

Tuna Whole Wheat Spiral Pasta Salad

Whole wheat pasta and very little mayonnaise make this flavourful summer dish satisfying without being heavy.

Chicken and Bean Chili

Mildly spicy, high-protein, low-fat chili, full of chicken and veggies. A spicier salsa will give you a spicier chili.

Haggen Spinach Pasta Salad

This is an approximation of a deli special at Haggen grocery stores. The nutrition data is based on about 7.5 oz. of pasta salad by weight (e.g., a small size ready-to-eat container).

Chocoberry Non-Protein Smoothie

Just like the protein smoothie but with less yogurt and more milk, and fresh strawberries in addition to frozen ones. A way to "eat" fruit deliciously (not that strawberries aren't delicious in themselves, mind you ...)


Very Good (1 rating)
Cancer-Fighting SuperStuff

Named for SuperMan, of course, our son's super hero du jour. The pound of ground chicken is actually 1/2 thigh and 1/2 breast, but nutrition data should be very similar to that given here.

Low in fat and carbs, high in protein, Vitamin A, Vitamin C, and Potassium. What makes it a cancer fighting dish? Cauliflower, broccoli, carrots, and cooked crushed tomatoes!

Mashed Potatoes with Sausage and Kale

An improvisation based on the SparkPeople recipe "Sausage & Kale Shepherd's Pie", but it omits the cheese and eliminates the baking step. Instead the other ingredients are blended with the mashed potatoes and served together.


Very Good (1 rating)
Diego's Mexican Grill Fresh Express Burrito - Chicken, Brown Rice, No Sour Cream

Diego's express burrito (close approximation -- doesn't include oil or spices). No sour cream, substitute brown rice for Spanish white rice.

Stuff - Ground Turkey & Veggies

Made with extra lean turkey, this is a great source of protein and veggies, including cauliflower for antioxidants and roasted tomatoes for lycopene. Roll up in a tortilla, serve over brown rice or whole wheat noodles, or make Shepherd's pie by adding a layer of mashed potatoes on top and baking.



Recipe Collections I've Shared: