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Recipes I've Shared:

Lemon Cloud

A light and fresh tasting dessert, perfect for a summer treat! **Under 5 grams of fate per serving**

Protein Packed Frozen Yogurt Popcicles

These are a nice cool treat on a hot day, or any day your are craving something sweet and cool.

All You need are some popcicle trays, often sold at your local dollar store.

Guilt Free Brownies

These are a dense, moist brownie packed with flavour and fiber, and completely guilt free!!!

Pasta Free Spaghetti and meat sauce

This is a delicious alternative to actual pasta, tastes fabulous and all the carbs come from the vegetables! You can barely notice the difference between this and real spaghetti and meat sauce!

Breakfast Bars

These homemade breakfast squares are a more natural alternative to bought bars. They are rich in anti-inflammatory seeds shown to have cancer preventing properties. For a low GI breakfast on the go eat one of these squares and two pieces of fruit. Drink plenty of water after eating the bars as it will help your body to absorb the nutrients in the seeds.

Fluff

yummy for breakfast or dessert - low fat

Jana's Homemade Granola Energy Bars

A great way to start a workout. I always eat one of these 15 minutes before I go for a long walk or jog....they are delicious and packed full of nutrients and almost 12 gr of protein per bar. I seal 1/2 of these in a freezer ziplock bag and freeze them until needed and the other batch I also seal in a airtight container and keep in the fridge.
They will keep in the fridge for 3 weeks and for 2 months in the freezer.


Very Good (15 ratings)
Stovetop Turkey Chilli

This is delicious and easy to make !!

Usually Chili Recipes use ALL canned beans and the sodium level in canned beans is ridiculous so I have used a combination of both dried beans and canned beans in order to lower the sodium intake. When using canned beans, the majority of the sodium is from the liquid the beans are stored in to preserve them. I rinse, soak and rinse mt canned beans in order to ensure I get rid of all that sodium slop, I also use very warm water to rinse the beans, this will reduce the sodium by more than 75% per serving.

ENJOY!

This Turkey Chili has over 20 gr of Protein per serving!


Incredible! (1 rating)
Maple Mustard Salmon

The title says it all folks, you might think this to be an odd combo but I assure you this is mouth watering delicious!!! I prefer to BBQ my salmon but you can cook it anyway you like.


Incredible! (2 ratings)
Butternut Squash Soup

This is one of my favorites, I have tried many butternut squash recipes and this still tops them all in my opinion!


Incredible! (1 rating)
Raspberry Pie (homemade pie crust)

A delicious homemade pie, this recipe only makes enough dough for a bottom crust, I don't add a top layer to my pies in order to keep the calories & the carbs at a reasonable level. Since there is no top layer of pie crust I usually add some fresh raspberries for visual appeal.


Very Good (2 ratings)
Blueberry Energy Smoothie

Top 10 Blueberry Health Benefits:

1. The highest antioxidant capacity of all fresh fruit
2. Neutralizes free radicals which can affect disease and aging in the body
3. Reduces Belly Fat
4. Helps promote urinary tract health
5. Proven to preserve vision
6. Promotes Brain health
7. Fights Heart Disease by lowering bad cholesterol
8. Fights constipation & aids in digestion
9. Helps fight Cancer, antioxidants are excellent for fighting cancer
10. Natural Anti Depressant


Very Good (3 ratings)
Mango Tango Energy Smoothie

My favorite start to the morning !

Kiwi Lime Energy Smoothie

With fresh fruit, yogurt and protein powder, this smoothie makes a perfect St. Paddy's Day breakfast or post-workout snack.


Incredible! (1 rating)
Tropical Fruit Energy Smoothie

The perfect ending to any good workout!


Very Good (2 ratings)
Cheddar Vegetable Chowder

This is a delicious LOW FAT version of a creamy cheddar broccoli soup with more vegetable, less calories and less fat than regular versions.

Easy Peasy Peanut Butter Cookies

Easiest Peanut Buter cookies ever !


Very Good (2 ratings)
Vegetarian Pizza

This is a yummy Vegetarian pizza meant to be shared between two people and served with a salad of your choice. A nice change from boring old pizza sauce, this pizza uses squash instead...Delicious !


Incredible! (2 ratings)
Brown Sugar Butternut Squash - made with Splenda

I use this in a lot of different recipes, including pizza, pasta dishes and soups/stews. It is good to make in advance so you have it on hand when a recipe calls for it or so you can enjoy it as a side dish to any great meal.


Very Good (12 ratings)
Portobello Steak Dinner

This is the most delicious recipe I have tried lately....I am not a fan of portobello mushrooms BUT I cannot get enough of this. The nutritional facts are based on 4 servings and all the fat comes from the olive oil so at least it is good fat! I promise you will LOVE this dish !


Very Good (3 ratings)
Hummus Dip

A yummy traditional Hummus Dip, I use this a veggie dip instead of high fat ranch dressings, plus this has more protein in it than ranch dip !


Very Good (19 ratings)
Mexican Corn Soup

Corn shares the spotlight with chicken in this well-seasoned soup. Blending part of the corn with the broth is a really simple and easy way to thicken up the soup and boost the flavor.

Very Low Calorie & absolutely Delicious !!!


Very Good (3 ratings)
Granola

This is a yummy on the go snack....I realize the fat content is a little high but keep in mind this is good fat (OMEGA FATTY ACIDS) The fat content in this recipe is from the nuts and is a much healthier type of fat...OMEGA FATTY ACIDS Help lower cholesterol and this recipe cholesterol FREE !

As much as I would love to take credit for this recipe it belongs to the Grenier Family, thanks for sharing :)


Incredible! (2 ratings)
SHORTBREAD Buttons - The Best tasting Shortbread EVER !!!!

This is the tastiest shortbread recipe I have ever come across. This is also my very favorite cookie in the whole world. This recipe makes 4 dozen mini button shortbread cookies.....normally these are rather unhealthy but the nutritional info per cookie is not that bad, less than 60 calories per cookie, less than 1.5 grams of sugar per cookie. These are a yummy treat but are REMEMBER that "Moderation is the key"


Very Good (1 rating)
Pasta FREE Lasanga

Very similar to cabbage rolls, only you don't have to roll anything and it tastes more like lasagna than cabbage rolls.....this is my fav way to enjoy lasagna!

The calorie calculations are based on this making 10 servings which is perfect for weight loss.


Very Good (21 ratings)
Caribbean Pulled Chicken Stew

This is a thick hearty BOLD tasting stew. The ginger gives it a kick and the coconut milk adds a delicious texture and rich flavor. I was apprehensive at first as I wasn't too sure how this stew would turn out but it ended up being AMAZING, everybody loved it and had multiple servings, the pot was empty in no time !!! I promise this stew will not disappoint!

(use homemade chicken broth and you can cut the sodium in half in this recipe)

(for extra protein add a can of chick peas, but rinse well to keep the sodium low)


Very Good (3 ratings)
Good Start Smoothie

This is a yummy smoothie I drink most days, gives me energy and a nice boost to start my day the same way coffee used to but only now I don't crash afterwards!

For Bariatric Patients, add 1 scoop of your fav protein powder to make this a complete meal replacement or help you reach your protein quota for the day.

My favorite frozen fruits for smoothies are:

Pineapple
Mandarins (packed in water not syrup)
Bananas
Strawberries
Mango

Mellon
Kiwi
Blueberries
Acai berries
Cranberries
Rasberries
Bl
ackberries

The best way to freeze your own fruit is to rinse well, pat dry with a towel and spread on a cookie sheet to freeze this way the fruit wont freeze in giant clumps that are difficult to break apart. Store frozen fruit in a ziplock bag or airtight container to prevent freezer burn.


Very Good (2 ratings)
Homemade Sugar Free Chocolate

Make your own homemade chocolate to satisfy a craving or break into tiny pieces and use as chocolate chips in baking.


Very Good (8 ratings)
Jana's Crunchy Garlic Protein Bites

These are an excellent replacement for salty treats like chips, these will keep in an airtight container for 2 weeks. Makes 8 half cup servings.


Very Good (1 rating)
Lactose Free whole wheat lasagna made with Turkey

This lasagna is made with lactose free mozzerella soy cheese and it is delicious! To lower the sodium use your own homemade pasta sauce, anything store bought in cans or jars has ridiculous amounts of sodium in it.

Veg & Egg Breakfast Buritto

This is one hearty portion serving for those of you like me out there who like to have a big breakfast to start my day off right and leave me filled with energy most of the day. Not to mention it is DELICIOUS!!!!!


Very Good (10 ratings)
Morning Glory Muffins

These are my version of morning glory muffins, I think everybody makes them a little different. I find that this muffin along with a fruit & yogurt smoothie is a perfect start to the day, and surprisenly enough these little muffins are very very filling! Did I mention they are DELICIOUS !!!


Very Good (6 ratings)
Lemon Garlic Chicken

This is a marinade recipe that belongs to my friend Jodenna - very yummy! These are smaller serving sizes for Bariatric patients, a half chicken breast is equal to 1 serving and has just under 30 gr of Protein per serving.


Very Good (9 ratings)
Turkey & Vegetable Shepherds Pie

Like traditional Shepherds Pie only lower in Calories & fat by using Turkey instead of beef. Over 20 gr of Protein per serving!


Very Good (4 ratings)
FAT BURNING SOUP

Very low in calories & fat for this thick hearty fat burning soup. The calories you intake with this soup are expended by simply digesting the soup, it fills you up and you burn calories just by eating the soup! Great for people who are trying to lose body fat. The nutritional info for this recipe is based on a 1 cup serving, this recipe makes 8 servings. This soup shows to be very high sodium, if you rinse any canned veggies really well you will reduce the sodium by almost half. Also this recipe uses canned or store bought broth if you used homemade broth the sodium per serving would be under 200mg.


Very Good (10 ratings)
Authentic Butter Chicken

I would love to take credit for this recipee but it belongs to my friend Jen who usues authentic spices directly from India, you can however purchase these spices at a specialty Indian store in your area.


Very Good (15 ratings)
Chicken Quesadilla served with Taco Salad

This is a yummy mexican inspired dish, I love that the salad is served with salsa, sour cream & guacamole instead of boring old salad dressing. Nice & Low Calories for those Calorie Counters out there!


Very Good (4 ratings)
Sweet & Tangy Bean Salad

This is a sugar free version of My mothers famous bean salad. I use Splenda in order to make this sugar free but you could use any sugar substitute of your choice it doesnt have to be Splenda. It is very IMPORTANT to rinse the canned beans very...VERY well this will help reduce the sodium per serving by almost half as the beans are packed in a sodium based slime.....rinse very well and you can divide the soduim per serving by at least half.


Incredible! (1 rating)
Mini Blueberry & Oat Muffins

A delicious treat and less than 55 calories each. Only 2 g of fat and less than 2 g of sugar :) DIABETIC FRIENDLY !


Very Good (1 rating)
Matrix Vanilla Berry Protien Shake

Matrix makes the best tasting protien powder I have ever had, it completely dissolves so you dont get that gritty sand quality, I now drink this everyday for breakfast and with over 30 g of protien per serving it gives you a boost of energy :) (this is a complete meal replacement, Matrix vanilla protein powder can be purshaed at your local health food store) a great way to lose weight!



Recipe Collections I've Shared:

    Janners Healthy Must Have's
    This cookbook is filled with my own personal recipes. Some were recipes I created in Culinary school and others are just good old fashioned comfort foods. Enjoy!