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Recipes I've Shared:

Classic Sour Cream-Banana Bread

A not so "light" recipe, but once in awhile a treat is nice. Good for potluck brunch or sharing anytime with coffee.

Mexican Style Fajita Casserole

I threw this casserole together with pantry items; however i failed to be concerned about the salt, which is not great for my health.

Incredible! (1 rating)
Food Pantry Chicken Salad Wrap

I made chicken salad with some ingredients I got from the food pantry. Not how I would make it if I could buy the ingredients myself, but it was passable with lettuce and cheese on it in a wrap.

Chicken Stuffing Casserole

This was a recipe for a Turkey Broccoli Casserole of which I modified the ingredients.

Tomato Sauce with Mild Italian Sausage and Red Wine

Slightly time consuming, but you can cook the sausage a day before.

Turkey (Naturally Flavored) Stuffing Mix with Chestnuts

Easier to prepare in a hurry for a week night dinner on the stove than rice or noodles.

Baked Mostaccioli with Italian Ground Pork and Baby Spinach

I would not call this health food! It does not fit into the "healthy" guidelines of the Mediterranean Diet as it is high in fat and sodium, but yes, it is Italian. Save it for a special occasion.

Mediterranean Butternut Squash Casserole with Asiago Cheese and Vegetables

Threw together what was on hand and I have a delicious Mediterranean Diet meal!

Creamy Chicken Thigh Casserole

What do I have on hand to make a casserole...

Traditional Pumpkin Pie

I love pumpkin pie all year round, not just for Thanksgiving!

Turkey Mole Enchilada Casserole

Adapted from 12 Tomatoes online.

Classic Tuna Salad II

A minor difference from Classic Tuna Salad.

Potato, Cheese, & Pinto Bean Casserole

Easy to put together, cover with foil, keep in the frig and cook later or the next day for dinner. May serve with salad.

Crockpot Spicy 3 Bean Chili

This is simple to make, but then what crockpot recipe isn't?

Quick Vegan "Meat" Spaghetti Sauce

Just grabbed some stuff from the pantry for a quick meal.

Incredible! (1 rating)
Shaved Beef Tomato Sauce

Sometimes the best things can made from what's in the pantry!

Basic Chicken Curry Salad

Just premium canned chicken, mayonnaise, curry, and fresh lime juice.

Meat Sauce

Using items from the food pantry!

Apple Saute

I tried to duplicate my mother's cooking, using less butter, and less time--I ended finishing up in the microwave!

Eggplant-Tomato Sauce

Using up odds n'ends in creative ways!

Savory Pumpkin Pasta Sauce

This is the sauce only part of an online recipe. It is intended to four servings when served with prepared 1 lb. of penne pasta, but as I am one person I cook the sauce and save it for single portions. I changed the recipe by adding beans to increase the protein content.

Cinnamon-Raisin Noodle Kugel

This is a standard Ashkenazi (European) Jewish recipe, served both as a dessert and as a side. I have reduced calories by using Neufchatel rather than standard cream cheese, part-skim rather than whole milk ricotta, 1% milk rather than whole milk or heavy cream, margarine rather than butter, and yolk free egg noodles. This is a holiday dish, may be served with fish or vegetable entrees.

Classic Tuna Salad

This is my go-to Tuna Salad recipe, at 288.80 calories per serving.

Premio Lentil-Eggplant Tomato Sauce

Best tasting vegan tomato sauce, made from ALMOST scratch!

Vegetarian Baked Mostaccioli

Instead of mostaccioli pasta, I substituted penne pasta for it. as it was more readily available as whole grain. This is a complete meal, it does not need salad as a companion. Baked Mostaccioli is far easier to make than lasagna, because the noodles are easier to cook and you don't need to layer the ingredients.

Baked Acorn Squash with a Sweet Spice Variation

I am not a big fan of sweet, I usually put curry and butter in baked squash and sweet potatoes, but this time I went with a more complex sweetness by using an Indian spice mix called Garam Masala. McCormick brand makes their own version for the American market, that is what I have used in this recipe.

Crockpot Mac N' Cheese

Thick and creamy slow cooker mac n' cheese!

Touch of India Lentil and Sweet Potato Stew

A touch of Indian spices with a sweet accent.

Classic Banana Bread

Just like Grandma used to make, with a modern alteration--Truvia Cane Sugar Blend for baking replaces half the brown sugar.

Vegan or Vegetarian One-Pot Ratatouille

I believe this is the first one-pot spaghetti dish I have made. I like it, very healthy. Can be either vegan or vegetarian.

Easy 9x9 Pan Vegetarian Lasagna

Got a smaller family? Family of one or two? This smaller size is perfect for a meal, and leftover portions can be frozen.

Refried Bean Lasagna

Necessity is the Mother of Invention!

Spicy Arrabbiata Tomtao-Pepper & Eggplant Sauce/Dip

Can be used as a pasta sauce, or even as a vegetable dip, but warm first before serving if using as dip.

Sauteed Dessert Apples

Apple pie without the crust!

Low Sodium Vegan Taco Filling

To decrease sodium further, eliminate the Morton Lite Salt 50% Less Sodium and increase the No Salt by 1/4 a tsp.

Gardein Mandarin Orange Chick'n Add-in

You can look at this recipe for ideas, but I am just doing this for my own convenience with my Nutrition tracker.

Spicy Refried Bean Soup (Vegetarian, vegan)

This is an attempt to make the original recipe found online more vegetarian and lower in sodium, although the sodium is still quite high. I made a mistake with the refried beans, they contain lard and are a Con Agra product (genetic modification). Look for low sodium or no sodium vegetarian refried beans instead. You can veganize this recipe by using vegan cheese and sour cream.

Acorn Squashed Stuffed with White Beans, Quinoa, and Kale

I used a Martha Stewart recipe, and changed it somewhat as this was my Thanksgiving entree.

Tofu Pumpkin Pie

This recipe is from the Food Network kitchen, but I only used the filling, not the crust. I bought a premade crust.

Spicy Black Bean Stuffed Sweet Potato

Modified for low sodium from


Adapted from Epicurious.

Oriental Chicken Ramen Soup for Six

Be advised to serve right away; you can expect the noodles to absorb all the soup if less than six people are served and you store any soup in the refrigerator to be reheated and served later.

Easy Peanut Sauce for Chilled Noodles

Quick and easy sauce with on-hand ingredients. You may substitute seasoned rice vinegar if you have it for the apple cider vinegar, or crunchy peanut butter for smooth. Your nutritional values will change.

My Homemade Coleslaw

I fiddled with a recipe online and came out with my own version. AND--homemade coleslaw is quick and easy to make. It doesn't have as many preservatives and is much more fresh! Economical, as well.

Moroccan Chickpea Brown Rice Salad

This is my version of Moroccan Chickpea Quinoa Salad from the website

Easy Pancakes (Low Cholesterol, Vegetarian)

This is a modification of a traditional recipe in that it uses cholesterol-free liquid egg product and vanilla soy beverage instead of a whole egg and dairy milk. This lowers the cholesterol.

Roasted Cauliflower and Tomatoes with Indian Spices

This is a great meal anytime of year, but very comforting and warming for winter if using the cayenne.

Buffalo Hot Sauce Recipe for Tofu Wrap

This is the "sauce" to be used in the modified Buffalo Hot Sauce Tofu Wrap recipe.

Buffalo Hot Sauce Tofu Wrap

Several years ago now, I found a vegetarian recipe riff on a favorite chicken sandwich served at whichever college or university the student "chef" attended. I have modified it slightly because it was so very high in sodium. It still comes out at almost 1,400 mg--which may very well exceed or meet your sodium limits for the rest of the day. Just watch your sodium in your other meals!

Maple Walnut Cream Cheese Spread

Use as a spread on raisin bread toast, bagels, or Carrot Cake Waffles.

Carrot Cake Waffles

Original recipe is from Willow Bird Bakery. I have adapted the recipe slightly and used ATK's blooming techinque.

Banana-Oatmeal Smoothie

A healthy breakfast with protein (soy milk and yogurt) and fiber (oatmeal and banana).

Vegan Keema (with Chickpeas)

I have riffed here off of another member's recipe which has meat in it, and changed it to a vegan recipe.

White Bean Alfredo Sauce

Adapted from Peta's White Bean Alfredo Sauce,

Very Good (2 ratings)
Chickpea Pumpkin Coconut Curry (Vegan)

This recipe is from Emilie Eats online. The only alterations I have made are by using low sodium products, kosher salt, and canned tomato instead of fresh.

White Bean and Spinach Brown Rice Loaf

Except for the rice, I made this rice loaf from leftover ingredients in my refrigerator. Next time, I will add egg (or two egg whites) to make it hold it's shape--without that ingredient it is more of a casserole.

Pumpkin and Spinach Lasagna

This recipe is adapted from a butternut squash and spinach lasagna I made this as my Thanksgiving entree this year (2016)

Pumpkin Chipotle Vegetarian Chili

I have adapted this recipe from

Very Good (2 ratings)
Vegan Brown Rice in the Rice Cooker

I said I would make calculations for rice using vegetable broth, and here they finally are!

Homemade Sazon Seasoning Mix from

Sazon seasoning is used in Mexican cooking to flavor soups, chicken, and more. It is available commercially packaged in the Hispanic section of most upscale grocery stores, but I am watching my sodium and decided to make my own using this online recipe, so that it uses less sodium. Kosher salt has less sodium than regular table salt and how much is listed with the package ingredients. Sodium content may vary depending on coarse or fine blend etc. ALTERNATELY, you can omit salt from this recipe entirely and adjust whatever recipe you add it to using salt substitute or a smaller amount of sodium in that other recipe. It's up to you.

Vegan Pumpkin Chocolate Chip Cookies

This recipe is not original, it is from with a few modifications. I don't like it, I think the cookies are dry (although weirdly soft) and don't anticipate making it again. This was my first vegan baking experience. I was very disappointed. I was also quite shocked that a vegan cookie--just one cookie!--would have so many calories.

Lower-Sodium Split Pea Soup (No Meat)

This recipe is adapted from Big's crockpot recipe for Vegetarian Split Pea Soup. Vegetarians/Vegans who are unconcerned about sodium intake may use all vegetable broth. I was unable when I went to the store this time to find unsalted vegetable broth (I shop at Walmart). The original recipe also includes 1/4 cup of snipped parsley. I have left it out--it was probably included to intensify the color, add some flavoring and as a nutrient boost. If you want to add it to this recipe, go ahead.

Mexican French Bread Pizza

I adapted this recipe from The Midnight Baker ( to accommodate my lower sodium and cholesterol needs.

Two-Bean Fiesta Salad

I have adapted this recipe from

Vegetarian Chili Mac

I adapted this recipe from Real Simple's Classic American Chili Mac with Elbows,

Pinto-Salsa Filling for Pinto Bean and Cheese Tacos

The original recipe uses 15 oz of canned beans, or 1 can. The USDA serving of beans is 1/2 a cup and the recommendation of servings per a 2,000 calorie diet is 5.5 oz. I have used 16 oz of cooked dried beans instead to equal 4 servings of beans per USDA.

Vegetarian Taco Pizza

Unlike a taco, this meal doesn't have to be assembled at the table! All preparation is done before baking.

My Chipolte Salad

For the Nutrition tracker, I just took information from the Chipotle Mexican Grill website.

Mayo-Mustard Sandwich Spread

The salt-free mustard I use has some bite to it, which I find is mellowed by some mayonnaise.

Roasted Baby Red Potatoes with Garlic and Thyme

This recipe is provided by

Vegetarian Burrito or Taco "Meat" Filling

Uses prepackaged food to create a fast burrito or taco filling. Note: Morning Star Farms Grillers Crumbles is NOT vegan, as it lists egg white and nonfat milk as ingredients.

Very Good (1 rating)
Banana-Coffee Smoothie

Go-to breakfast if you wake up late or need a quick pick-me up before an early morning workout. Use caution or use decaff coffee if you do not do well with caffeine before a workout, as it can elevate your blood pressure. I adapted this recipe from Self magazine online. But using my brand ingredients has reduced this recipe by 51.8 calories!

No Cholesterol Banana Bread

This is adapted from the banana bread recipe featured at I have made it healthier and lower in calories by adapting traditional ingredients. I also add options for additions.

Coconut Whipped Cream

This recipe is straight off the web from the Minimalist Baker. She attributes the recipe to numerous other recipes on the web and does not claim that it is her original recipe.

No Cholesterol Cincinnati Chili for the Crockpot

Morningstar Farms Grillers, a cholesterol-free meat substitute available at most groceries, replaces the ground beef in this recipe.* No cholesterol means less than 1 mg per serving! By not topping your chili with cheese, you are cutting the cholesterol as well. Or, try a vegan shredded cheddar to top off your delicious chili!

Mujadara (Middle Eastern Lentils & Rice)

This recipe is adapted from At the Immigrant's Table

Caramelized Onions

I use this recipe as a topping for a dish I make with lentils & rice. It could also be used with roast beef sandwiches or in onion soup, any recipe requiring caramelized onion. My recipe has less sodium and cholesterol. You may substitute veggie broth for the chicken broth; you will need to recalculate the nutrition information then.

Adapted from