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Recipes I've Shared:

Azorian Fish Stew

A classic fish stew recipes, straight from the Azores

Low Sodium Creamy Balsamic Vinegarette

I used my Ninja for this. I do not know how well a regular blender will emulsify the oil and vinegar.

Low Sodium Vegetable Stock

Because blood pressure.

Low Fat Butternut Squash Soup

A Squash soup that doesn't have the calorie impact of most soups, but still had some creaminess to it.

Cauliflower Tots

These are a healthy, high protein option for tater tots.

Semi-Healthy Cinnamon Scones

I was craving a scone to have with my coffee this morning. And rather than running down to work (I work at Panera), and wasting 550 calories, I decided to make one that was a tad bit more healthy.

I like my scones on the moist side, so I searched for a moist scone recipe. I found one that called for whole milk, sour cream, and 8 tons of butter ... So I altered it a bit. and YUM!

Pumpkin Bread

This recipe makes 1 large loaf pan, 2 small, or 5-6 mini loaves.

This is not a *healthy* recipe, but in my opinion, it is way better for you than any store-bought items.

Morning Glory Bread

I was looking for a yummy bread to bring to camping that the kids would enjoy. So I made this :)

Dutch Oven Casserole

It's too hot to actually cook, so I needed something that was quick, easy, and didn't require an oven lol This is what I came up with.

Could-Be-Worse-For-You Lasagna Dip

This recipe would be a little healthier if you used all turkey and/or low fat mozz.

Smoked Cod "Parmassean"

I was looking for a different way to make fish and came up with this one.

Bite-sized Blueberry Vanilla Shakeology Muffins

I threw a bunch of ingredients together in hopes to make a healthy but sweet tooth satisfying snack. It worked :)

Cabbage and Chourico

This is a slight variation of a classic polish fried cabbage dish. A friend of mine used to use salt pork as the fat and meat in this dish; I since changed that to just a pound of bacon and some butter. But I decided to try and make it a tiny bit healthier, while not losing the flavor and adding a Portuguese flair to it.

Steak Bomb Stir Fry

This creation came from my love of steak bomb subs.

Mediterraneann Fix Baby Quiche

I made this recipe for 21 Day Fix from Beachbody.

Container count

1 1/2 Red
1/2 Blue
1/2 Green

Apple Berry (Protein) Crumble

My 7 year old wanted to make this when he saw a similar recipe in a book.

Quick Veggie Stir-Fry

This recipe can be made with whatever veggies you have on hand or happen to like. I made this with what I had.

Ham and Veggie Stoup

I had some leftover ham I needed to do something with, and this is what I came up with. I did not add any salt to this recipe, as the ham was salty enough.

Sweet Pork Loin Roast

I let my children choose the ingredients to put on our pork loin... It came out AMAZING!

Amazing Stuffed Mushrooms

These ended up being made as part of my Birthday Dinner. They were SO good

Strawberry Banana Mini-Muffins

I saw this recipe made with raspberries, but I didn't have raspberries so I used strawberries!

Simple, super good for you, and only THREE ingredients!

Stir Fry Sauce

I made this to go with a chicken stir fry I made. This Sauce was enough for 5 large chicken breasts and between 8-10 Cups veggies combined.

Italian Meatloaf

Simple and yummy.


mmmmm.... Chili

Chicken Caccitori Freezer / Crockpot Meal

I needed a couple freezer meals for husband to make when I was at work. This one is perfect. It tastes just like Mom's

Low-er Fat Cheesy Casserole

This recipe is NOT low fat, but believe me when I say, it is about half the fat of my regular cheese sauce lol

I used a combination of cheese (which the nutrition info reflects), but I wrote cheddar in the list to make it simple.

Sweet Buffalo Tofu

Looking for a healthy fix for that Buffalo Wings craving?

Caramelized Butternut Squash

Makes a great side for pork!

Gluten Free Chicken Pot / Shepherd's Pie

This was totally an experiment. I am writing this down as to how I would change what I did if I made it again (however the Nutrition Info listed is for the ingredients listed) :)

Also, t

Kitchen Sink Veggie Soup

Threw together stuff in my kitchen to keep me warm during the blizzard.

Mock Eggplant Parm

Looking for a healthier version of eggplant parm? This is it!

Coconut Dill White Fish

I got some cheap fish, and was looking for a new way to have it.

Mediterranean Chicken Stir Fry

I wanted something different than the typical stir fry or roasted boneless chicken breast. So I did a little fusion cooking.

Taco Stuffed Peppers

My niece mentioned this idea to me, so I decided to make it a bit healthier than hers... It's very easy to make it even healthier by using ground turkey and plain brown rice with seasoning, as well as using less and/or lite cheese.

Easy 1 Pot Chili

I add the chili powder and cayenne to give it a bit more of a pop, but it has plenty of flavor without them.

Best Stuffed Mushrooms Ever

Any time I order stuffed mushrooms at a restaurant, they are either smothered in butter or cheese, or both. Don't get me wrong, I LOVE butter and cheese, but without these 2 things, they are otherwise bland.

So I came up with this recipe because I wanted good shroomage that wasn't smothered.

G'ma Souza's Jag

This recipe has been passed down for generations (with a couple of small variations on my part - chicken broth instead of water, and some of the seasonings) in my family. Straight out of the Azores, it's a family favorite.

Macaroni and Cheeseburger Casserole

I was literally throwing together random things in my house. I always make enough to feed an army, but this recipe can easily be cut down.

Also, I used 2% milk because that is what I have, and that is what the nutrition info uses. I also only used about 13oz cheese, but thought it would be easier to type in a pound.

Not-At-All low fat Protein Smoothie Meal replacement

The nutrition info listed is for 3 smoothies, but this recipe is so rich, it can easily make 6 suitable meal replacement shakes.

It Works! Protein Berry Smoothie/meal replacement

Low calorie, high protein, energy filled, amazingly awesome for you Smoothie!

You'll want to get some of this!

Summer Fruit Smoothie

This is what happens when I'm out of everything in my house... The nutrition info is per 1 cup. When I made it I didn't actually measure the frozen fruit, but I know it was about a cup. Therefore, I ended up with 7.5 C final product

Banana Berry Protein Smoothie

10g Protein with No Protein Powder!

Gluton Free Morning Glory Protein Muffins

I decided to make these muffins for a quick and easy breakfast for a camping trip with the kids. I wanted something healthy, somewhat high in protein, but also something the kids would actually eat. While looking for a recipe, everything I found had protein powder in it, and I wanted mine to have naturally occurring protein in them. I added the honey last second because I knew the kids would want it a little sweeter, but they are naturally sweet (due to the yogurt, soy milk, and fruit), so it's completely optional.

Strawberry Cheesecake Protien Smoothie

I saw a recipe by this title that called for ricotta... I hate ricotta but thought the idea was great. So I made my own :)

Protein Smoothie #5

I make them a little differently each time and I've run out of creative names :)

Coconut Soy "Milk Shake"

This drink isn't really thick enough to call a smoothie, and definitely has that classic milkshake feel to it. And it's good for you!

Super Duper Power Smoothie

With NINE grams of protein and only 215 calories, how can you go wrong??

Perfect for an after-workout snack!

Garden Tomato Sauce

This is what happens when I grow 10 tomato plants :)

Chicken and Stars Stew

this recipe requires a roaster chicken to be pre-cooked. I cook mine in the slow cooker, wait til it cools and then shred it and remove all the bones. I save all the juices and use this as a base for my soup.

Also, I use a lot of butter to start my onions and celery because I like butter. A normal person would probably use 1T olive oil, but I am far from normal :)

Low Fat, Dairy Free, Protein Fruit Smoothie

For anyone who is sick of their healthy food tasting like butt, here is a low fat, satisfying, protein fruit smoothie people can actually enjoy!

Granted, it does not have as much protein as something with that nasty chemical filled protein powder in it, but it's dairy free and amazing tasting!

Sweet and Sour Beef

Quick, Easy, Yummy, Serve over rice :)

Cheeseburger Pie

It's like Shepherd's Pie.. but not.

Comfort food... and stuff

Mom's American Chop Suey

This was my mom's recipe. It is NOT "good for you." But it is good for the soul and the wallet. Mom used less burger to keep the cost down. This can probably make more than 8 servings as I have allotted for calories, but my family eats a ton because it's A-MAZE-ING!

Mini Fritatas

Thank you biggest loser for the idea to put this in muffin tins! I have been making mini omlets like this forever, now I can make single servings easily!

Hey! I made it with 1% Clam Chowder

Really, It could have been worse. The original calls for bacon, cream, and more salt.

Not-so-good-for-you Stuffed Peppers

What can I say? They are a treat after a long day with not much food, and a big workout.

Obviously, use less sausage (or substitute with turkey burger), low fat cheese, and fresh tomatoes for a healthier option. These options will cut the fat in half (or more) and cut out pretty much most of the sodium.

Cabbage with Ham, for Pierogies

Though it may not look like it, this IS the low fat version of the recipe. The original calls for a pound of bacon and a stick of butter. And though it's high in fat, sometimes you just need a good cabbage and pierogies meal :)

Good Belly B-Green Power Smoothie

I bought a B-Green Power smoothie from Panera. It was gross. Since I didnt want to waste $5, I brought it home and made my own yummy smoothie and added the green on to it. It now tastes like a smoothie.

Spicy Beef and Green Beans

This recipe used left over roast beef. It would work just as well with any semi-lean meat

Good Belly Fruit Smoothie

A yummy Fruit Smoothie with the added goodness of Good Belly Probiotics!

Incredible! (1 rating)
Broccoli Cheese Protein Soup


I got the basics of this recipe from my food planner here on Spark, but I altered it 1) to feed my family, and 2) for the ingredients I had in the house.

Lemon Herb Baked Cod

I LOVE the baked scrod a local restaurant has, and I could never figure out how they made the "stuffing" so yummy. Then a friend of mine (who used to work there) told me the secret ingredient was Ritz Crackers.

Now I know this recipe could be "healthier" by using reduced fat Ritz and less butter, but to be fair I already cut down on the butter a LOT (like more than half), and I'm sorry, but it just would not be as good!

This recipe calls for a lot of fish, but I have a big family and I froze individual servings so I could eat it for lunch randomly throughout the month. I'm sure it can easily be scaled down to single servings without a problem :)

Pork Chili Pressure Cooker Stew

I got a new pressure cooker for Christmas, so I had to make up a new recipe! Easy and yummy! I'm sure it will also work well in a slow cooker, or just in a large stock pot.

Chicegablice (Chick-edge-a-blice)

Chicken, vegetables, and rice all in one dish.
I would normally have used frozen mixed veggies (3-4 cups), but I was out, so I used what was on hand.

Apple Spice Muffins

Made with apple sauce and no sugar!

Beef and Bean Chili Mix

I make this mix in large batches and freeze individual family sized bags once it's cooled. This batch will make about 6 - 1.5-lb bags. I have a family of 5 who can eat 2 of these bags in one sitting, but one bag can easily feed a family of 4 if they aren't growing pre-teens :) The nutrition info is divided into 24 servings, but I am sure there is actually more than that here lol

Ham and Veggie Omelet

I LOVE Dunkin Donuts' Veggie Egg white Flat Bread sandwiches. They only run 280 calories, but hold an insane 10g of fat. Not to mention the gazillion preservatives they add to restaurant food. And since I am poor, I can not afford the $7 a day to get one plus my coffee. What's more is that I never have time to prepare food in the morning as I get 3 kids ready for school. So I decided to spend the $3 on a small container of liquid egg whites and make them at home for MUCH cheaper. I froze them, and all I have to do is pull one out in the morning and nuke it for a minute and add to toast. I am guessing most people have onions, pepper, and mushrooms in their fridge. I happened to have some sliced ham and shredded cheese too. But it's a basic "add what you want" kind of recipe, so enjoy :)

Beef and Bean mix

This is my Beef and Bean mix that I make as part of my monthly freezer cooking. It can be used as a chili, taco, casserole, or soup base. Just remove one package from the freezer and thaw on counter all day, in microwave 5 minutes before cooking, or in a bowl of warm water an hour before cooking. Each bag makes approx 6-8 servings, or however many servings you can stretch it into in a casserole :)

Pork Stuffed Manicotti

The Nutrition info on this recipe is for 1.5lbs shredded, pre-cooked pork roast. It will be less fattening to use either pork loin, chicken breast, or simply cut down on the amount of pork; use more spinach (or vegetables of choice), or replace half of pork with fat free or low fat ricotta cheese. Feel free to be creative according to your tastes and enjoy the yumminess!

Nesco Beef Jerky

This jerky is made with Lean Ground beef and the seasoning/cure package that came with my Nesco Natural Harvest Dehydrating Kit. It took me a short time of forever to find the nutrition info on the seasoning, but I did. ... this is NOT a Low Sodium recipe lol

Broiled Peaches

I was in the mood for something sweet and had some calories left to my day, but wanted to make a healthy choice rather than sending husband out for ice cream lol This is what I came up with. enjoy

Taco Pie

The Nutrition Info on this recipe is made with 80% beef, Nature's Choice (stop and shop) flour tortillas, canned kidney beans, and taco seasoning. There are MANY ways to make it better, including using extra lean beef or turkey, and ground seasonings instead of taco seasoning, or fewer tortillas. But I made it this way, so I needed to account for the calories :)

Family-sized Stir Fry Beef

threw a bunch of things together and this is what I got

Seared Tuna

Most of the fat in this doesnt even make it into the fish. you end up with a pool of soy and oil on your plate after you put it on the meat. even when it sits in it for a bit, there is still a pool, so to be fair, the nutrition info isnt perfect, it's actually better for you XD

Cuke and Tuna

super yummy, super filling

not so boring ol' casserole

I made this with the ingredients I had handy. If I had a choice, everything would have been organic and fresh. but with my income, it's hard to feed a family of 5 how you want to feed them. The nutrition info is from how I made it so with the proper substitutions, I can be fewer calories and MUCH less fat (I'm a sucker for butter) and salt, as well as higher fiber and vitamins. I hope you enjoy :)

not so boring ol' casserole

I made this with the ingredients I had handy. If I had a choice, everything would have been organic and fresh. but with my income, it's hard to feed a family of 5 how you want to feed them. The nutrition info is from how I made it so with the proper substitutions, I can be fewer calories and MUCH less fat (I'm a sucker for butter) and salt, as well as higher fiber and vitamins. I hope you enjoy :)

Purple Pierogies

I love the colour purple. You should too! :)

Purple Soup

This soup is what happens when you let your kids decide the ingredients lol

Beef Stew

leftover pot roast made into stew

Gold Dust Fruit Salad

This is a Great Treat as a snack, dessert or topping for my Gold Dust Pancakes! Give it a try!!

Gold Dust Pancakes

These pancakes taste so good, you will never know they are so good for you!

Protein Slop

No, it does not sound like Human Food, But it sure tastes like it! This yummy high protein mix can be eaten as a side dish or main course. Make this large batch to eat now, AND freeze for a rainy day!

Roast Beef and Cheese Pin Wheels

Looking for a high protein, low carb meal? Or healthy eats for a Football party? Look no further. This filling, stick to your ribs food is bound to make you forget the fatning foods of the past!

Good For You French Toast

An alteration on the original, full of protien and fiber, but not so full on calories and fat!

Very Good (2 ratings)
Skinny Hummus

All the taste and nutrition of Regular Hummus, a fraction of the calories and fat.

Raisin Bran Pumpkin Muffins

Yummy, Healthy choice for Breakfast or just a snack!

Spanish Ground Turkey Stew

A slight alteration on a Hamburger Stew I saw.

Low Sugar Barbeque Sauce

A little something special for those watching their sugar intake.

Low Everything Pumpkin Pie

This just like the real thing Pumpkin Pie has less than 100 calories per serving, is low fat and low sodium, and you will love every minute of it!

Incredible! (4 ratings)
Homemade Chicken Noodle Soup

This may take a bit of time but it's the real thing and well worth it!

Incredible! (1 rating)
Lower Fat, No Bake, Blueberry Cheese Cake

Quick and simple no bake cheese cake with the same experience as the real thing!

Kale Soup

A Portuguese Classic, great source of Fiber, Protein, and many vitamins

Home Made Marinara

My mother's recipe for some very good marinara. Great on pastas and pizzas!

Almost Jag

A variation on a Portuguese Classic! Great source of Fiber and Protein

Incredible! (2 ratings)
Stuffed Manicotti

lower fat, yummy

Better For You French Toast

Filling, Good for you, yumminess!!!

Stir Fry Rice Noodles

Yummy addition to any stir fry!

Moo Goo Gai Pan

Eat as is or atop Brown Rice or Rice Noodles

Refreshing Summer Rolls

Yummy, Crunchy, Healthy Snack, Party Favor, light Lunch or Dinner or Side!

Sloppy Pork Sandwich

Great Source of Calcium, Protein, and Fiber!

Very Good (1 rating)
Mexalian Pitza (pita pizza)

Yummy and filling! Packed with Calcium, Protein, and Fiber!!! Great for Lunch, Dinner, or cut for Appetizers.

Asian Veggie Pasta

Makes a great lunch or dinner!

Recipes I've Rated:

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