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Recipes I've Shared:

Paleo flourless zucchini muffins

These are not sweet!!! I adapted this recipe from one I found online because I did not have enough almond butter to make the original (2.5 cups). I think you could use even more banana and less almond butter if you wanted to have less fat in the recipe. Also, you could easily make more than 12 muffins, as these were huge! I enjoyed the muffins a lot, but please note they are pretty savory, even with the banana. not really sweet at all.

Buckwheat Pumpkin Pancakes

This really amps up the fiber in pancakes. These are thick and dense, so very filling. They are not very sweet, so adjust sugar to your tastes. I use a pancake/waffle mix to save time.

Thick and Hearty South Beach Shepherd's Pie

I like the flavor of the low-carb shepherd's pie in South Beach Supercharged, but it always comes out runny. I make a slurry with a little extra broth, yogurt and cornstarch to make it heartier. This recipe also used less edamame than the original simply because I accidently bought pods instead of shelled. Next time I will use more soybeans!

strawberry banana green smoothie

I freeze really ripe bananas and use them in my smoothies so I don't have to add sweetener.

Just Couscous

This is just couscous, how I make it to serve with sauce of some kind.

Okra and Tomatoes (Paula Deen)

My adaption of Paula Deen's okra and tomatoes. I reduced the oil and fat. Sodium is still pretty high, so sorry about that. This is supposed to have four cups of fresh or frozen okra, but I only had about a cup, so that is all I used. Sugar helps cut the sliminess of the okra, giving you a great side dish. I actually served with couscous and made this a main dish. Some folks also add corn and that is good too.

green smoothie

change it up and use whatever fruit, juice, and milk you like.

Chicken Sausages with pepper and onion

A versatile recipe that can be served alone, as a sandwich filling, on rice, or even as a pasta sauce.

Vegan Breakfast Cookies

Adapted from a blog recipe. Very hearty and filling for breakfast. Use whatever nuts and fruit you like.

Peach Baked oatmeal

I adapted this recipe from one I found online. Sadly, my version has half the butter of the original and it is still too much! This is very yummy, but next time I will at least double the fruit and omit at least 2 more tbsp of butter. Still, a good recipe to work with.

Chia strawberry spread

I wanted to make a "syrup" for my waffles that was healthier. Yes, this has more calories, but a good source of fiber and healthy fats. You could use less chia seeds if wanted as they mostly are a thickener.

Strawberry Oat Squares

a recipe from Oh She Glows. Meant to be vegan, but I only had regular butter on hand. She made her own jam and I know it had less sugar than even a low sugar jam would, but I did not have fresh strawberries on hand either. I used my own low sugar jam for this, but I bet the fresh would be awesome!

Cayenne Sore Throat Tea

A recipe I found online for sore throats. You only need a little cayenne to open up the sinuses. The honey really helps soothe a sore throat and will calm a cough too.

Blueberry Buckwheat Pancakes

Yummy, dense, almost vegan pancakes. Almost because they use honey. I bet you could omit it or sub agave and have a great vegan breakfast. Buckwheat has great protein and fiber, making these a healthy way to start the day. Nutritional info is PER PANCAKE, and this recipe usually makes 5 pancakes from 1/3 cup batter scoops. I also have made these with flax and water instead of banana, or you could use an egg.

Bite Size Peanut Butter cookies

Easy, quick, and very rich. Please note the nutritional info is PER COOKIE. 3 bite-size cookies will be about 116 calories and 7 grams of fat. Still, these are so rich that just one will satisfy a sweets craving.

Creamy Fruit Smoothie

Yet another smoothie recipe. I like to use Tofu and yogurt to add creaminess. You could omit one and double the other. Add more liquid if you want a thinner smoothie. Yummy and satisfying.

Double Delicious protein-packed Grilled Cheese

This is a healthy kid-friendly lunch. The bean dip makes a great spread for this sandwich, or stands alone with veggies and chips. You will have leftovers of the bean dip, as the recipe makes about 12 tbsp.

Creamy Chicken Florentine soup, for one

This is adapted from a South Beach Supercharged recipe. I loaded it up with canned chicken breast so I would get a nice protein punch. You could cut the chicken to help with calories or fat if you are concerned. I also did not use olive oil to cook my onions, just a little cooking spray.

Jade's Best Ever Pumpkin Muffins

a recipe from a friend... great for fall and so delicious.


Very Good (4 ratings)
Creamy coconut milk Pumpkin Soup

Thick and creamy pumpkin soup. Adjust spices for your tastes... the cayenne is to my liking, so a bit on the spicy side. Sub milk, cream, or evaporated milk if you don't have coconut, though the coconut plays nicely with the spices. Sub water or vegetable broth to make this vegan. Makes 4 generous 2 cup servings.

Pepperidge Farm Beefy Vegetable Skillet

This is the recipe on the back of the herbed stuffing bag. I add 2 cans of diced tomatoes with their juices. I also used more beef in this recipe, just what I had on hand already.
If I don't have seasoned tomatoes I just add some Spike.
This made 6 servings, a little more than 1.5 cups each.

Chewy Granola Bars

A great recipe I got from a friend. These have peanut butter and honey, but you could use almond butter and maple syrup instead. I sometimes use raw sunflower seeds instead of roasted. Play with the dried fruits and nuts to get the combination you like best.

Chicken Casserole

This is the recipe from the back of the Stove Top box. You could really cut the fat and sodium by omitting the butter or spread in the stuffing mix and also using lower sodium and fat canned soup. Reduced fat sour cream works fine too!

Chuck Roast (crockpot)

An easy meal to throw together. I like to cook potatoes and carrots seperately, then add them at the end (not included in this info). You can add them to the crockpot instead, but you will have to watch and make sure there is enough liquid to keep the veggies tender.

Lentil Stew

Add more water if you want a soup instead of a stew. I am sure you could add more veggies if you want. This is very hearty on a cold winter night.

Mexican Lime Shrimp

A new way to enjoy your shrimp. Very easy to make.

Refried Black Bean Dip

Yummy served with rice or nachos.

Chickpea Pasta soup, with Bacon

A recipe I found in my sister's italian cookbook and a family favorite. The original calls for pancetta, but I use bacon due to cost. Make sure to use fresh Rosemary.

Hearty Tomato Veggie Sauce

A variation on my Aunt Mary's sauce. The veggies make this go a long way and it is very satisfying. You might want/need to add salt, though.

No Pudge Fudge Pumpkin Brownies

I like to use the No Pudge brand because it is fat free and all natural. No funny preservatives or hydrogenated oils here!. The pumpkin adds fiber without changing the flavor much, and these are pretty diet friendly while adding a chocolate treat :)

Plain old Pinto Beans

This is just an example on how to cook almost any kind of dried beans. I used pintos in this case, but will work for anything. However, nutritional info will change. Red beans have double the fiber! I like to make beans this way because it is cheaper than buying canned, and you can control the amount of sodium and flavor that goes into them. There are lots of recipes on Spark that use more spices, but I prefer to season depending on what dish I am making. These freeze nicely, so divide them and freeze in batches to use in recipes.

Spicy Tomato soup with veggies and lima beans

Another South Beach Super Charged recipe. The original only calls for 0.25 tsp of each spice, but I double those to add a nice kick of flavor. Also, I doubled the amount of squash and tomato sauce (calls for an 8 oz can) and cut back a little on the water to make it a bit thicker. Made about 8 cups, so a nice 2 cup serving will really fill you up. If you need to cut sodium, use a smaller can of tomato sauce and really rinse your beans, or use frozen beans instead.

Beans, Beef, and Rice

Just something I threw together one night with what I could find in the pantry. Adjust spices to your preference.

Deluxe homestyle Four Cheese Macaroni (Kraft) prepared with 1% milk and butter

The Kraft four cheese homestyle mac and cheese made with 1% milk and half the butter.

Sesame shrimp fried rice

I morphed two of my favorite recipes... Sesame Shrimp and Natalie's just like take-out fried rice. It is a lot of steps, but so good I don't care.

Frozen Peach "ice cream"

I had a lot of fresh peaches from the farmer's market, so I froze a lot of fresh slices. They made the perfect soft-serve "ice cream" treat one hot summer night. These were very sweet peaches, so I did not need a lot of sweetener. Just pop them in your blender and whip until thick!

Shredded Chicken

Great for sandwiches or served over rice. I like to get a rotisserie chicken from the grocery store so I don't have to spend the time cooking a chicken.

Cherry Pie fruit and nut bars

My first attempt at making my own Lara-type bars. I only had sweetened cherries on hand... so I used those and did not use any dates. Most Larabars have dates for sweetness. Mine tunred out very sweet, so next time I will use 1/2 dates and 1/2 unsweet cherries. Still, these were a great "sweet-tooth" treat!

Pizza Eggs

A frittata type dish with baked eggs and ricotta cheese. Top with anything you like.

Chicken Alfredo Bake

A recipe I adapted from a few others here on Spark. I didn't want to use alfredo sauce in a jar, and I needed to cut salt, so here it is. A lot of steps, but yummy in the end

Low-Carb "Pancake"

This is a recipe taken from another SP user, posted as South Beach Belgian Waffle. I only reposted because I used a low-fat ricotta instead of part-skim, which lowers the calories a bit. I am not crazy about Splenda, either, so I sometimes leave it out and use vanilla. This would be great made with savory spices and served for dinner as well.

Alfredo Sauce

This is Yankeemom's recipe, with 1% milk and a little more cheese. The original can be found on her recipe of Spinach Lasagna roll-ups. I wanted to get the info for just the sauce, which I use for a low-carb chicken alfredo bake.

Caprese style omelet

A quick omelet I made up one day because I had tomatoes and fresh mozzarella I wanted to use. I am sure it would be great with fresh basil, but I did not have any, and I don't care for the strong flavor. So, I used dried :) Low carb friendly

South Beach Moroccan Lemon Chicken with Summer Squash and Olives

This is from the supercharged book. Originally it calls for green olives, but Kalamata was what I had on hand. A lot of ingredients, but very easy to make.

Natalie's snack mix

I don't roast my almonds, but I bet they would taste even better in this quick, sweet snack mix.

Meatless Green Bean Salad

Adapted from the Jillian Michael's recipe.. minus the shrimp or chicken. Makes a great side dish, or omelet filling!

Mom's creamy bean salad with feta and mayo

My mom's recipe for bean salad. The feta really adds something special!


Very Good (16 ratings)
Sun-dried tomato and feta-stuffed chicken breast

South beach super charged recipe. Easy and good! Serving amount will vary depending on the number of breasts in a package. The last time I made this I only got three servings. I also added a can og no-salt diced tomatoes before I put it in the oven, helps keep the ckicken moist.

Natalie's just like take-out Fried Rice

A great recipe to make when you have leftover meat of any kind. The original calls for 1/4 cup of peanut oil or coconut oil for stir-frying, but I halved that to cut the fat. I think you could use even less, because the eggs don't really need to be fried in oil. I also use light soy sauce to cut the sodium, and depending on the saltiness of your meat, you might be able to use less. Don't leave out the chili garlic sauce, it makes a HUGE difference for such a small amount. It can be found in the asian section of the grocery store. This is as close to take-out style as you will get!

Natalie's BLT salad

Adapted from Alton Brown's recipe, I increased the amount of lettuce to get more servings, and cut out unnecessary olive oil. It is kind of lengthy to do all the prep... but a very tasty and satisfying salad.

Pork London Broil with Lime Marinade

The marinade is a recipe submitted already as Grilled London Broil, minus the brown sugar. I used regular barbecue sauce, so I didn't feel it needed the added sugar. I used it to marinade these pork london broil filets I found, and then grilled them. Very tasty and easy.

Quinoa Crunch (JillianMichaels)

A crunchy, healthy topping for yogurt. I used pre-washed quinoa, so I skipped the rinsing step. I also used Milled flax seed instead of whole flax.

Lean beefy onion burgers

A quick burger recipe using 96% lean beef and onion soup mix.

Lowfat Hidden Valley Buttermilk dressing (from mix, buttermilk, olive oil mayo)

I love fresh ranch. This recipe uses olive oil mayonnaise and low fat buttermilk.

Quick chicken-flavored Quinoa

Just a simple quinoa recipe I made up to go with grilled chicken breast and broccoli. This would be to plain to eat alone, but it went nicely with my lunch

Steel Cut Oatmeal, crockpot

HOTTIEWITHIN orginially posted this recipe. However, I had to use full fat evaporated milk, because that is what I had on hand. I am also counting this as 8 servings, while the original recipe states 6. Anyway, steel cut oats are nutty and chewy and easy to flavor a variety of ways. I prefer to make my apple cinnamon oatmeal topping, but almost any fruit and nut combo would do. Maple syrup plays nicely with the flavor too, so drizzle a bit on top before serving.

Chicken Alfredo Primavera

This recipe was inspired by someone else on Spark, but I wanted to use my own sauce instead of from a jar. Use whatever veggies you like, I just prefer broccoli and cauliflower. In this case I used 1 bunch of broccoli and 1/2 head of cauliflower.

Smoky Salsa Cheeseburgers

A recipe I made up to replace JM's pepperjack burgers. So yummy. Use any salsa and cheese you like.

Cheesy mustard cauliflower

yummy, easy to make cauliflower dish.


Very Good (1 rating)
Lemon Braised Vegetables

This is a recipe by Jillian Michael's. The recipe calls for 2 lbs mixed vegetables, and I chose carrots, cauliflower, broccoli, and peppers. I think next time I would leave out the carrots, use only one pepper, and increase the broccoli and cauliflower. Still, I like the lemon mustard sauce and I would try it again.

Turkey Zucchini Lasagne

Not so low in calories or fat, but this in knock you naked lasagne!!!! SO SO yummy. Cut some of the cheese, or use lower fat cheese to cut fat, though I have to say that part-skim ricotta only has 1 gram less than whole milk. And I really hate fat free cheese. It is chemicals! Anyway, I make this and eat it for lunch because I try not to have carbs at dinner. This will hold you a while :)

Lemon Garlic Shrimp with Veggies

This is a recipe in Jillian Michael's Master Your Metabolism book. It calls for 2 lbs of asparagus, but I only had 1, so I used some frozen cauliflower instead. I really liked this recipe, though I do not think it needs the added salt, or you could use reduced sodium broth instead of the regular it calls for. I also had to use more than 1 tsp of cornstarch to get it thick.

Fat free yogurt

The texture will not be as creamy when using skim milk, you definitely get better results with 2% or whole. But, here is an easy fat-free yogurt recipe. I make it plain and then flavor it as needed. Also a great sub. for sour cream. Drain it in cheese cloth to get a cream cheese spread. Yummy


Very Good (1 rating)
Stuffed Peppers (Vegetarian)

This was my first try at stuffed peppers and it was a HUGE hit with my family. I eyeballed the seasonings, so I am sure I used more than a tsp of salt and red pepper. We like things spicy here. I recommend tasting the filling before you stuff the peppers. Just adjust the spices to your taste.

Natalie's Mac and cheese

My favorite not at all low-fat macaroni and cheese. You can use white wine instead of cream sherry, but the sherry makes it extra special. I serve this as the main dish, but you can make it a side for less fat and calories.

Greek cucumber and tomato salad

Pairs nicely with greek yogurt chicken kabobs and fresh pita bread

Greek yogurt-marinated chicken kabobs

So yummy! Don't let the yogurt as marinade scare you away.

Spicy Omelet filling

This is a quick and yummy filling that is great with omelets, scrambled eggs, and breakfast burritos. The nutrition info is for the filling only. You can reduce the sodium by rinsing the canned tomatoes.

Crunchy baked Tilapia

I love this "fried" fish. I am not sure if the calorie count is completely accurate, because I never use all the flour or egg mixture.

Jiffy corn muffins

"jiffy" mix muffins made with skim milk and regular eggs.


Very Good (13 ratings)
Chock full of veggies Beef Chili

This was a south beach recipe I modified. It is just as yummy without the beef and tomato sauce... but I think those two ingredients make a delicious difference

Sesame Shrimp (serves 8 )

This is a recipe someone else posted, but I have adapted it to serve 8 instead of 1.

Mandy's Carbonara

This is such a creamy pasta dish, even without any cream or milk! Time it so your pasta is done the same time as the bacon. The heat from the pasta and oil will cook the egg mixture.

Salmon Loaf

My mom used to make the salmon loaf without the soup and just spread it on top at the end of baking. I love how moist and flavorful this turns out with the milk and soup mixed in.

Brownie Muffins

Well, these are definitely NOT low fat or healthy, but they sure hit the spot when you really want a treat. You can make these in a regular pan, but I like to bake them in a muffin tin so I can control my portions when I do indulge. Usually, just half a "muffin" will do.

oven steak fries

a quick and easy alternative to french fries

All-bran muffins

My Grandma's recipe


Incredible! (1 rating)
Slow Cooker Mexican style pinto beans

Easy slow cooker recipe I use with left-over ham.

Homemade whole milk yogurt

A versatlie yogurt recipe. I make it without any extras because it is so easy to flavor later. Left plain, it makes a great sour cream substititue. Add a little honey and dried cherries for a yummy breakfast or snack. One recipe makes 4 1-cup servings.

Sardine toast

Don't let the sardines scare you away. This is a great recipe from Alton Brown. I know it is a lot of calories and fat, but it is full of omega's and "heart healthy" oil. You can really get away with only eating one slice of topped bread, but I enjoy it so much I eat two slices as my dinner. (Alton recommends brisling sardines for their mild taste.)

Horseradish salsa (for steak)

This is a great additive to filet mignon. You can make and serve immediately, but I find that it has great flavor if you cover refirgerate at least 30 minutes.

Tilapia and corn chowder

I adapted this from a weight watchers stew recipe and a heavy fat chowder recipe. I prefer to use fat free half and half, but use anything creamy you like.

Horseradish salsa

This makes a spicy salsa that is so yummy on beef, especially filet mignon.

Natalie's sour cream sauce

Great on mexican food, especially Natalie's pinto beans and rice

Natalie's pinto beans and rice

I love this as an entree, with sour cream sauce. It is also good in tacos or burritos, or as a side dish.

Carribean chicken

I found this recipe on spark, but the nutrition info seemed off. I included counts for 1 ln raw chicken breast and uncooked minute brown rice, so this should be more accurate.

Provence Style Chicken Breast Fillets

Recipe from Sandra Lee on Food Network

Chicken and lentil stew

Recipe from South Beach, supercharged. I couldn't find canned lentis anywhere.... so I cooked a package and measured out 15 oz.

Moroccan-style stuffed acorn squash

This is a Martha Stewart recipe, as found in her magazine. I actually think you should bake the squash at 350 instead of 400.... I baked at 400 for 35 minutes and the squash was too tender. I turned down to 350 for the finish. Still, very yummy overall :)

Double Delicious Bean dip

A recipe from Jessica Seinfeld's cookbook. It is the base for her Protein Packed Grilled cheese sandwiches. The bean dip recipe makes more than you need for the sandwiches. This was a major hit with my toddler. The recipe calls for part-skim ricotta instead of cottage cheese, but I had to sub because I didn't have any on hand. Very yummy and satisfying.

Apple cinnamon oatmeal topping

Jillian Michael's recipe for a very satisfying oatmeal topping. Use an extra teaspoon or so of maple syrup after you have topped your oatmeal.

Wonderful Salsa

This is THE BEST salsa I have ever tried. A friend found the recipe on recipezaar.com (#9272), and we can't stop eating it. I make it with ingredients from the Farmer's Market and can it so we have it all year. Next time, I am going to can my own tomatoes and use those for the sauce and paste, I think. Anyway, it can be made as chunky or smooth as you like it. I prefer "restaurant style" so I chop the tomatoes in the blender and everything else in the food processor. Smooth and delicious!

Blueberry Banana Muffins (Jillian Michaels) Vegan

This batch made 16 muffins for me, so prepare a few extra cups if you have them on hand. Or, just make big muffins :)


Very Good (1 rating)
Pumpkin Cranberry Muffins (white whole wheat) Jillian Michaels

Pumpkin muffins made with white whole wheat flour, maple syrup, and coconut milk. Vegan and yummy. I might add a few tbsp orange juice and some zest next time as the white wheat flour has a bit of a bitter after-taste.