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Recipes I've Shared:

Beans on Toast

Heat beans. Toast Bread. Pour beans on toast. (I eat it with a knife and fork with some sliced scallions on top, because I am fancy, nope)

Whole Wheat Pumpkin and Hemp Muffins, Sugar free

Freezes well and reheats well for breakfast, fast. Try it with a tiny dab of whipped cream cheese or sour cream after slicing and toasting in a trusty heavy pan.

Everyday Green Smoothie

Under 150 calories with 11 grams of protein. Everyday, right after slogging through my morning coffee. It helps that I chop and prefreeze fruit and ginger, in bulk, on my silpat right after grocery shopping.

Panko-Crusted Tilapia filets, baked

Under 200 calories! Easy and basic.

Everyday Salmon and Spinach salad

Easiest big salad for lunch.

Caroline's coffee

My daily coffee.

Caroline's Green Smoothie (Sample summer blend)

I know this seems insane, it's actually not. I cut and freeze a ton of fruit on silpat lined sheet trays and then keep it bagged when frozen. I pre-dice a giant hand of fresh ginger and also freeze it flat on a silpat, putting it into a pyrex to keep frozen. I buy 5 pound bags of spinach every week.

Every night (assuming I have all prep, if not I take five minutes to chop whatever has ripened in my fruit baskets) I firmly fill one of our glasses (I will use both of these for our smoothies in the morning) with baby spinach and, in a tiny quarter cup bowl placed on top of the spinach, I add the flaxseeds, splenda, and a few shakes of cayenne. This glass goes in the fridge.

I take the other glass and fill it with an assortment of fresh fruit that I have already bagged, adding in my Tablespoon of fresh ginger. I put this glass in the freezer and say g'night.

In the morning I remove both glasses and my container of nonfat yogurt. I first put in the cup of frozen fruit with ginger into my blender. I then fill that empty glass with cold tap water and pour that into the blender. I shake in my little bowl full of flaxseeds, splenda, and cayenne. Then, using that now empty quarter-cup tiny bowl, I scoop out two level scoops of yogurt, depositing them into the blender.Finally, I stuff the spinach from the glass into the blender, cover, and start my blender engine!

Steel Cut Oats with Fresh Ginger, Applesauce, and Cinnamon

I make a big batch and freeze them into 2-cup pyrex dishes. Each pyrex works for about 3 servings (for me). I simply take a new frozen one out as a get down to my last current serving. This way I always have a healthy option for lunch that isn't always fiber twigs with almond milk.

Tomato Bisque (almond milk beschamel)

Easy, cozy, and not as bad as it could be.

Fiber filled sweet potato biscuits

Subtle sweetness and a lovely texture makes these a great treat. Simple to prepare and 12 minutes to bake.

Spinach Dip (with silken tofu!)

This is decadent tasting and full of protein, not cholesterol. Don't tell anyone you used tofu until after they've finished. They will have no idea.

Acorn Squash and Potato Gratin

I cut some caloric corners. Almond milk instead of heavy cream. Super light cheese instead of Gruyere. Acorn squash to help add more nutrients than traditional Gratin. Thoroughly scrubbed potatoes and squash so the skin could be left intact.

100% Whole Wheat Bread w/ flaxseeds and herbs, for breadmaker

This is for a large loaf - nothing too drastically different from other breads. Just a slower absorbing sugar and the additions of savory goodness and crunchy omegas and fiber.

Enjoy over five grams or protein and fiber with only heart healthy fats!

Creamy and savory Farina (think polenta)

The only hard thing about this is making sure to stick with your portion size!

Slow-cooker Island style pineapple ginger chicken

With this I serve stir-fried veggies and brown rice. Easy. Simple. Healthy and crowd pleasing.

Baked Coconut and Ginger Brown Rice

Yummy. One pot. Minimal work - easy to make variations on depending on what you have at hand

Fried Chicken with fibery fiber!

Five grams of fiber! Flavorful, moist, and almost as easy as shake and bake.

"Creamy" Cauliflower and Potato Soup

Even the most cauliflower avoident person you know will never guess. It simply tastes like a creamy, savory soup. Add clams to it with couple cubed potatoes and you have clam chowder with far fewer calories. Sauteed mushrooms for cream of mushroom soup. You name it, this can work for it.

Herb Roasted Chicken Salad with Melted Market Grapes and Onions in a Warm Mustard Vinaigrette

This may sound a little strange, but just heating up the grapes with the chicken allows them to become deeper, juicier, and just plain exciting. Add to that the fact that is a play on temperature contrast makes this an exciting salad to share/show off.

You just look genius.

Flounder/Tilapia/Whatever White Fish Fillets you have around with simple pan-seared Potatoes in an Orange and Mint Butter Sauce

I love all of the heavy buerre sauces and have found ways to cut the butter down to very moderate amounts that you can still taste and feel decadent eating. It's technique and water. Really.

Shown with a side of peeled brussels sprouts that were blanched, shocked in cold water, then drained, and quickly heated in the hot hot pan I had cooked the potato and fish in.

Chai Spiced Oatmeal with Pear or Apple

Warm and nourishing with an extra kick of spices to rev your metabolism in the morning, and quell your hunger for hours.

Fiber filled "fried" chicken strips with a Whole Grain Mustard and Peach Dipping Sauce

It's the end of the day and you're short on fiber and feel like a child --- this will bulk up your fiber intake and you won't need a fork!

Pictured with a simple slaw.

Beet and Carrot soup with Ginger

It's comforting hot. It's refreshing cold. It's a lovely color. Need I say more?

Chicken and Feta Whole Wheat Pita with Roasted Red Pepper, Eggplant, Fresh Mint, Tomato, and Cucumber

Easy lunch. Full of flavor. Pretty perfect percentages of nearly 60/20/20 when served with half a large apple, as pictured.

Tangy, Whole Wheat, Vanilla-scented French Toast w/ lightly poached, cinnamon-infused pears and a cinnamon and maple sauce.

I'm trying to find as many meals as I can that are around 250 calories and keep approximately the 20%fat, 20%protein, and 20% whole carbohydrates. Pictured, it is served with a side of fresh Dapple Dandy Pluot slices.

3 Cheese Frittata with Oven Dried Tomatoes, Caramelized Onions, Roasted Garlic, Spinach and Potatoes

Yummy. Also just a good emergency meal to have. I will generally always have the fundamentals at hand to whip this together even when I am in desperate need of a trip to the farmer's market.

100 calorie 100% whole wheat apple cranberry stuffing

Who needs Thanksgiving? Stuff it full of whatever you have on hand and the portioning is done in the muffin tin. Freeze the rest and you always have an easy complex carb as a side on hand!

Slow cooker chicken provencal rotini with sweet fennel and rosemary

yummy easy. can literally make it on one leg (crutches) on prescribed narcotics.

Strawberry and Banana Ice cream

Easy, healthy, smoothie plus one step. 32 calories per 1/2 cup serving!

100% Whole wheat berry, orange, and sneaky pumpkin - sugar free muffins

More quick-bread like than muffiny. Still awesome for 84 calories. Freeze them and take out one in the morning, 20 minutes on the counter and it will be defrosted and ready to grill/toast, if you so choose with no muffin binges.


Very Good (1 rating)
Sick person soup w/ chorizo, potatoes, spinach, and beans.

With only 125 calories per serving it will burn the flu/cold right outta you! It has a surprising amount of vitamin c, the magic of chicken broth, garlic, lime juice, and the magic of it's own.

Spicy happy Ginersnaps

Grown up and exotic version of the old holiday standby. They're also surprisingly healthy and will nourish and soothe an upset stomach.

You really have to love magic food!


Very Good (4 ratings)
100% Whole Wheat Blueberry Muffins (91 calories!)

Good morning, sunshine. Imagine a warm little bit of sweet carby goodness to wake you up? You've missed it, admit it. With only 91 calories each you'll be fine. Try it, you'll like it.

The variations are limitless! I always add the zest of whatever citrus fruit is handy, you can use frozen or fresh cranberries, any berries, really. Just keep that 1 1/2 cup proportion!

I freeze them so I can take one out every night and it's ready to grill for breakfast without an easy chance for a muffin binge.

Baked Rotini w/ Spinach and a panko parm topping

Theoretically you could split this into three servings. But two makes you feel indulgent. 3 servings of veg and 18.6 grams of fiber - seriously you will be satisfied and it will taste guilty with the cheesy crunchy crumb topping and big long strings of cheese that come up with every bite.

Thanksgiving cleanout soup

Healthy, creamy, hearty and filling. Taste everything you binged on while eating clean and low-calorie as you let nothing go to waste while finding that waist again!


Incredible! (1 rating)
Sweet Potato/yam and Quince galette

A beautiful veggie dish for the holidays or just to celebrate the seasonal produce. Sweet, tangy, and delicious.

Galricky Slow Cooker White Bean Puree with Rosemary and Thyme

17.1 grams of fiber per 92 calories - need I say more! great to have on hand. I freeze in little containers so I always have a satisfying thing to dunk my veggies in. Also works with roast type dinners. A little smear as a sauce works brilliantly. Simple. Lovely. Pack with nutrients that will tame that hungry beast.


Very Good (1 rating)
Stir Fried brown rice

I save broccoli stems just for this. When enough is collected I find whatever veg odds and ends are in my fridge and have a flavorful dinner

Pork and Cabbage tacos with fresh accompaniments

This was inspired by Rick Bayless and my dearest cook amigos. Sounds like it might taste healthy, however it is truly decadent - eaten weekly around here! Use whatever extras you have around. Julienned jicama is a delightfully sweet textural addition. Toss a tomatillo or two in the oven with your salsa ingredients for and added tang and shot of vitamins! Have fun. Avocado garnish for some good and tasty fat!

Cozy Lentil Soup

Simple, hearty, inexpensive, and something one can usually throw together even if they should have gone grocery shopping a week ago.

Pumpkin (and corn!) pureed soup

It sounds bizarre, I know. But given the autumnal/wintry spice treatment and pureed in the blender this just tastes like the smoothest, creamiest pumpkin soup! Check out the nutritional info (76 calories) - mighty good for you.

Sick Person Smoothie w/ Ginger, Carrot, Apple, Cranberry, and Orange

This is dairy-free, nutrient and vitamin (esp. C + A!) dense, low calorie (76 per serving), and soothing for a burning throat/congested nose. I learned how to "juice" with my blender while working on a Montel Williams segment. It turns out with traditional juicers all that good fibrous material is discarded along with a lot of the raw goodness. This isn't his recipe - it's mine. It's delicious and I'm drinking it even though I am not the sick person!

100% Whole Wheat Bread w/ rosemary, olives, garlic and cracked pepper

Perfect for when you want the house to smell like heaven and neighbors to claw at your windows. Also, just the kneading of it burns calories!


Very Good (1 rating)
Berry Thick Smoothie

Simple and fast, a daily staple at our house.

Slow-Cooker "refried" beans

Incredibly inexpensive and nutritious. Can make burritos for on the go lunches, can use for dip with veggies.

Crock Pot Split Pea "Bacon" Soup

This is great for crisp and brisk days. Entirely vegetarian, delicious and full of fiber!


Recipes I've Rated:

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