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Recipes I've Shared:

Green tea dark cocoa strawberry smoothie

filling, just like a milkshake but not nearly as sugary and many good vitamins

Solar (or Crock Pot) Chicken Tandoori

Low fat, low sodium, deliciously spicky

goat cheese apple muffins light

Goat Cheese, Soft, 5 oz (remove)
Honey, 2 tbsp (remove)
*Lemon Juice, .5 fl oz (remove)
Cinnamon, ground, .25 tsp (remove)
*Whole Wheat Flour, 2 cup (remove)
Baking Powder, 1.5 tsp (remove)
Baking Soda, .25 tsp (remove)
*dried egg whites, 1 tsp (remove)
Egg, fresh, 2 large (remove)
Salt, .2 tsp (remove)
Brown Sugar, .5 cup, unpacked (remove)
Oikos Organic Greek Yogurt, Plain, 6 oz (remove)
*turbinado, sugar in the raw, raw sugar, cane sugar, 6 tsp (remove)
*Fig Jam, 1 tbsp (remove)
Apples, fresh, 1 cup, quartered or chopped (remove)

instead bread

heart healthy dry mix

low fat faux chocolate creme fraiche

This makes a pudding or icing with much less fat that usual. Yup, it's a short cut, made rather different with chocolate baking powder, and ginger and cinnamon spices.


Very Good (1 rating)
congee jumping

Thanks to my friend Yvonne. Congee is a great breakfast food, and very helpful if you have digestive concerns. Yummy with almond milk, bananas, honey, cinnamon -- you name it.

Zing Chops

So you want to splurge on a pork dinner -- this adds some flavor, and is magnificently complemented by a few tablespoons of corn and shelled edamame and almonds and garbanzos!


Very Good (2 ratings)
Rosemary Turkey Stew

Cheap cuts, nice flavors (watch for the zeros below -- really they indicate just a scattering of stuff for flavor or texture

Zucchini Main Dish

I wanted a zucchini dish that would be tender but not soupy, salty, or oily. This is it. Filling and agreeable! Makes 2 side dishes or one main dish -- about 120 calories. But who is counting? :)

Leftovers En Croute

For the purpose of calculation, this recipe shows a filling of lentils and vegetables simmered in low sodium broth, but frankly, any tidbit leftover from a previous cooking adventure makes a nice filling.

I'm charmed with the texture of lentils and vegetables, but as long as you have a couple tablespoons of reasonably "non soupy" or at least well drained tidbits (leftover turkey? a bit of pilaf? rice and vegetables? Cous cous and raisins? meatloaf?) you can create a reasonably low fat, low sodium roll to be baked in bread... "en croute!"

I look for fillings that have some texture and spice to them... a small amount of my home made chicken vegetable soup combined with lentils is smashing made up this way with dough rolled or patted out very thinly using a bit of flour, corn meal, and spices.

As to the spices, turmeric is great, especially with lentils, but so are your favorite flavorful herbs, from rosemary and thyme to you name it!

Napa Apple Slaw - nonfat

Many wonderful recipes, even for salads, call for oils. This one uses the juice of a tangerine and seasoned rice vinegar to tie together the flavors of Napa cabbage, Granny Smith apples, and a few fresh blueberries for fun.


Very Good (4 ratings)
Semi Raw Apple Hors d' Oeurves

Apple a day gotcha bored? This quick variation on the Doctor Scaring Strategy can keep you filled up and actually interested in what you are eating.

Mulled Cider Water

So you like sweet juices but the carbs get to you?

Look an Egg in the Eye

One puny egg -- can be 3/4 your day's cholesterol. But sometimes you want one anyway. This recipe combines instant oatmeal, nonfat milk, flaxseed, and the peppy salt-free spice(s) of your choice to give you your egg fix. And calcium. And folate!

And... volume!

Mom's Mayo

light and spicy for salads, 1 thb at a time.

Kale Almondine in 60 seconds

Covered steaming in your microwave saves nutrients; honey roasted almonds and a dash of cinnamon make this virtuous vegetable a treat. (Note that I personally reduce the amount of sesame oil to just one tsp to reduce calories by 80!

15 calorie microwaver savor

Spices and salt used to be more valuable than gold -- and we can treat them like that in our dietary caravansary.


Very Good (2 ratings)
Desperate for Sweets mini sundae

So you want some ice cream, but know if you approach that pint container you'll eat all four servings at ONCE. Here's a way around that that seems to kill the need for more pretty thoroughly and is tasty and satisfying too.

sloppy wapiti

If you're lucky enough to live in hunter land, ultra lean ground elk (wapiti) or venison works wonderfully well. If not... very lean ground turkey or beef works fine too. And don't be intimidated by my other odd ingredients -- I will suggest substitutions in the recipe.

Yellow and Green (Sauteed peppers and green beans)

This makes a tasty low sodium side dish with nice texture.

Pineapple Chicken Fajitas

Lovely texture. Lightly sweet and low on the cholesterol, salt, and sugar additives. Oh, and easy. Stores well. Pretty! No photo available. We ate it all over the last few days.



Recipe Collections I've Shared: