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Recipes I've Shared:
I believe the name says it all
Serve over a bed of basmati rice (traditionally), but for healthier eating, you may want to use your own favorite grain.
This isn't like a typical "Cream of..." soup because it's made with yogurt. It's a bit more... tangy, I guess. But hearty, healthy and very rich in Iron.
This can easily be made Gluten Free if you substitute Brown Rice for the Barley and Tapioca Starch for the flour.
A healthy (and very hearty) alternative to oatmeal.
The coconut Milk actually increases the calories by a lot, as well as the fat, but they are healthy (natural) fats, which our body needs. But if your calorie counter can't afford it, use low fat milk instead.
Whenever we eat chicken for dinner, I boil the leftover bones & make kind of a vegetable soup which has only a little chicken in it. It makes a great lunch, pretty healthy I think....
My usual recipe calls for celery instead of green beans, but this is how I made it and it came out nice.
Just a different way to make spaghetti - we like to make it with Spaghettini, but the nutritional info is the same.
Classic Turkish ground beef dish. Patties should be shaped about the size of 1/2 a hamburger. They are great on Crusty Bread or Pita for a sandwich, or with Rice & Vegetables.
Just a basic salsa but I like to add Avocado. Yes it's high in fat, but it's the HEALTHY kind. Very good for lowering bad cholesterol.
The Bulgur makes this recipe very nutritious, since it soaks up the liquid & vitamins that seep out of the spinach during cooking.
Nutritional info is for 1 cup per serving (as a side) - but you can use 2 servings at dinner time plus 1 serving of the fat free garlic yogurt (see my recipe list) for a complete, filling and very healthy meal.
Standard Garlic Yogurt mix which is a great accompaniment to hot or cold vegetables. Traditional vegetable dishes that go very well with this include: Tomato Spinach Stir Fry (with Bulgur), Fried or Roasted eggplant & zucchini, Stir fried grated carrots, or mix with grated cucumber & dill for a cold appetizer.
Making it with fat free yogurt makes it a great way to get in protein without extra fat.
Just threw it together, entered to make counting easier.
Using LIght Mayo (1/2 the fat) and Fat Free Yogurt helps cut down on the fat content in this recipe. Try it with Whole Wheat Rotini for 22 less calories per serving, and a higher fibre and protein content.
Ok, well, the name is open to change, just let me know your suggestions....
We eat this as a side with dinner instead of salad. Dip into it with Whole Wheat Pita bread.
Popular Mediterranean dish
*You can find Pepper paste at Middle Eastern specialty stores. The one we use is called Ajvar, it comes as Mild or Hot Pepper Paste, or Vegetable Paste. When mixing with Tomato Paste for recipes, I usually use 2:1 Tom:Pep paste.
****Traditionally, this is made with stewed beef or lamb. You can stew the beef or lamb in a few cups of water with salt & tomato paste for several hours, & add the beans at the end, or prepare it the traditional way, in a pressure cooker, together with dry beans, for about an hour.
Popular Mediterranean Dish.
Serve with Salad and a Side of Salted Garlic Yogurt for a complete meal. Or make it is a side to impress your friends at dinner parties. Makes a great & healthy leftover for lunches too.
Please note when calculating the nutritional info for serving size:
1 Pepper = 5 servings (1 Tbsp/serving)
Then you have to manually enter 1 Pepper into your nutrition planner
1 Zucchini = 1 serving (1 Tbsp/serving) Then you have to manually enter 1/3rd of a whole zucchini into your nutrition planner.
Traditional mediterranean stir fry breakfast. Great for a weekend morning alternative to "sausage & eggs". It's not really an omelette because the eggs are optional & even if you do put them on, they are just "drizzled" over the top, not stirred in.
Serve it with chopped cucumbers, feta cheese & black olives. Dip into it with whole wheat pita bread.
Serve with tea (traditional mediterranean tea is similar to Orange Pekoe, served black, with sugar or sweetener, but no milk).
As a side, you can also take whole hot banana peppers or the long green chili peppers & roast them directly on the burner (med heat, no pan necessary - just watch them carefully). They will turn a bit black on the outside. Flip them over to cook evenly.
Variations on the melamen:
-Use with Hot Banana Peppers for a yummy "hot" variety
-Add mushrooms if you like them (I don't which is why I don't add them).
-Eliminate the egg, it is not a necessary ingredient (This makes it vegan friendly.)
-If you like eggs, then add 2 egg-whites instead of 1 whole egg for lower cholesterol version.
-This is SO YUMMY with butter (add 1-2 tbsp at the same time as the tomatoes), if you can afford the fat & cholesterol.
Cacik (pronounced Jajik) is a traditional Turkish dish - it's Salted Garlic Yogurt (like Tzatziki) that you can serve with a variety of vegetable dishes - usually cold - but we like this one served warm.
This variety is a great way to enjoy spinach. We eat this as a main dish but you can serve it as a side. Tradionally you would eat it with Pita bread, but if you're dieting (like me) you really don't have to. Also, for a gluten free alternative, you can substitute quinoa for the bulgur.
Even my 5 yr old loves it!
Great for making Chicken Shish (Shish = skewered) Kebab or just cook without the skewers on an indoor grill.
For plain Chicken Shish Kebab, it goes great just with a lemon/oil salad in a Whole wheat Pita, or can be served with Rice Pilav or Bulgur Pilav. Mediterranean meals are always served with salad or a serving of vegetables with Garlic Yogurt (cacik/jajik).
*The nutritional info shows 5.3 g of fat per serving, but I don't know if this amount of fat is "cut" by the method of preparation - I prepared mine in an indoor grill (like a Foreman grill) - and there was 3/4 c juice/fat which drained from it.
Preparing Lupini beans, even if they're from the can, can seem like a lot of work, but they are a yummy bean and if you can introduce it to your diet on an occasional basis you will gain a variety of proteins.
Delicious Date Nut bread - this recipe was calculated without the nuts.
Sugar free recipe for applesauce spice bars - this is the same as the Splenda sugar frees recipes on this site, but without the walnuts & raisins. I also counted 24 bars per recipe not 42. Less calories without the walnuts & raisins.
Yield 4 cups per recipe
Dill & Garlic makes this a yummy complement to fish.
Just a big salad I concocted for breakfast for maximum nutrition & dietary needs. Can also be eaten with dinner in smaller servings.
Just don't want to enter the individual ingredients. It's just a plain salad.
This yummy stir fry has tons of vitamins and minerals & is only 293 calories per serving. Even my fussy 5 year old loves it!