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This is the basic salad I eat quite often. All it is, is lettuce, dressing spray, and the crunchies and chewies I like to add to make it more interesting. I can happily eat this salad as is, but often I will throw in other ingredients depending on what I have on hand and then track them separately.
Like tomatoes, I only buy tomatoes when they are in good condition and reasonably affordable, which isn’t often anymore, but when I do have one I just slice it up on top of my salad. Same goes with meat, beans, cheese, peas and other vegetables. This salad is very flexible and changes with the seasons, and now I don’t have to track the dressing and crunchies separately. I like to add a ¼ cup of beans to up the fiber and potassium in my diet. Often I’ll have this with a sandwich, but if I don’t want the bread one day I will just toss the cheese or meat in the salad instead.
I’m using honey mustard flavored spray dressing right now, but any flavor works just as well. Also instead of using spray dressing you can use regular dressing. A great tip on using regular dressing is to keep it off the salad and instead serve a little bit on the side and dip your fork in the dressing then spear your salad. That way you still get the taste without over-loading on the calories.
I use any green leafy lettuce, the darker and fresher the better. Red or Green leaf, Romane, Spring Mix and in a pinch even bag lettuce but mostly not. Yuck. I’d rather find some other vegetable for lunch.
I wash my lettuce carefully then spin it. I highly recommend a salad spinner for anyone who uses lettuce a lot. Once you have washed the leaves and torn them into bite size pieces you spin off the excess water. I then pour the water out of the bottom of the spinner bowl and replace the basket of lettuce and the lid and store it in my fridge. It lasts much longer like that for me than putting it in a lidded bowl. It keeps it hydrated and crisp and not sitting around in water. Once that is done I have clean lettuce handy and ready to use in salads and sandwiches for several days.
I also assemble my salads fresh each day because when you mix up a salad and store it all mixed together it tends to spoil quicker.
This recipe is very high in sodium, but my family likes it sometimes and some of us want to be able to track it.
Made with whole milk and lots of butter.
Made with skim milk and butter.
I'm sad to say the Keebler ready crust contains trans fats. I don't make this pie often but next time I'll be looking into making my own crust I think. The pudding box warns about the possibility of a soft set with fat free milk but I chill this pie and I've had no problem at all with the pudding coming out too soft. Just make sure you bring it to a full boil. You can use instant pudding, but personally I think instant pudding is disgusting. The time it takes stirring this at the stove is worth it as far as I'm concerned.
This is one of those recipes that isn't healthy per se, but I wanted it available for tracking purposes. When we're careful most of us should be able to work deserts in sometimes.
This is my basic Sweet & Sour stir-fry recipe. I cook this for us fairly often but it is also very versatile and can be easily altered to suit your particular needs or taste. If you like the sauce sharper add more vinegar, if you like it sweeter add more sugar. This recipe is low-sodium, but if you would prefer, you may use regular ketchup and add salt or soy sauce to your taste.
Big Batch Variation: I often do a variation of this recipe in a large batch for family get-togethers. When I’m cooking this for a lot of people I usually cook my sauce first in a big heavy stewpot or dutch oven on the stove. The only difference in the sauce for the big batch is that I add a can of low sodium chicken broth (or homemade) and double the rest of the sauce ingredients, especially the cornstarch, to thicken the extra liquid. I leave the sauce on low in the stew-pot and fry each ingredient separately in my frying pan, adding each one to the stew-pot as I go. I start with the meat until it’s completely cooked and golden brown, then move on through each of the vegetables until everything is cooked and warming in the big pan. I usually do dense vegetables first and delicate ones last to keep the latter from getting overly abused and over done.
Substitutions: You may substitute chicken or even meat-balls made with ground beef or turkey for the pork. If using meatballs cook them separately ahead of time and add them to the vegetables with the pineapple chunks until everything is evenly hot. Preheat the meatballs in the microwave or oven if necessary. I have often done a super sweet version of sweet & sour meatballs for cocktail parties, but it’s not healthy enough for an every-day meal. (You use a little more ketchup and vinegar, and a lot more sugar until the sauce is almost a glaze or syrup.) You may substitute green onions for the regular onions but they cook quicker so add them after the green peppers have had a chance to cook a bit.
Additions: Other additions that work well with this recipe include broccoli, celery, bok choy, zucchini, other sweet peppers, mushrooms, cashews or peanuts. If you add nuts they should be stir-fried too along with the other vegetables to improve their texture.
I get approximately 3 cups of shredded cabbage from half a small head. The other half left unshredded keeps well when tightly wrapped in the refrigerator. We use Splenda to sweeten our slaw and sweeten to taste.
A sweet fruit salad named after the apple it features. As long as you can get hold of nice fresh grapes you can make this salad. This serves two as a side, or one as a meal. It’s not a fussy recipe and is easily adjustable to taste. As long as the apples are well coated in yogurt they don’t brown. I make big batches to take to family get-togethers. (To make a big batch use 6-8 Apples, a cup or so of halved grapes, a cup or so of walnuts and almost a whole 32 ounce container of yogurt.) Other apples work as well, though I love the tart crisp Granny the best and all the green is kinda pretty. I’ve also substituted half the apples for fresh pears and that was nice too. I sometimes add a little sliced celery for extra green and extra crunch.
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I often cook without a recipe, just knowing (usually) what goes in and how it goes together. I’m not sure I’ll have a lot of recipes to share but when I do, and once I’ve figured out how I actually make them, I’ll try include more as I go along.
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These are just recipies I want to try some time. I'm not recomending them yet. The only reason this cookbook is public is because I keep forgeting to unselect the 'share' button.
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